Lunge and recover footwork

Setup

1. The player starts at base in the middle of their half, racket up.
2. The coach stands or kneels just across the net, holding shuttles, ready to drop one at a time into either front corner.
3. Clear any loose shuttles off the floor between sets.

How it runs

1. As the coach releases a shuttle, the player split-steps, moves to it and lunges to play a net shot or catch it.
2. The player pushes back to base and split-steps again as the coach shows the next shuttle.
3. Work for 20 to 30 seconds, rest for at least as long; 4 to 6 sets, building the number up over weeks.

Coaching points

• Final step with the racket foot, heel landing first, toes pointing at the corner.
• Front knee stays in line with the foot, not caving inwards.
• Back leg trails behind and the back foot slides to help absorb the lunge.
• Racket arm out in front, reaching for the shuttle.
• Push back off the front heel, then use small quick steps back to base.

Common mistakes

• Lunging on the non-racket foot.
• Knee collapsing inwards or driving far past the foot.
• Staying down at the net after the shot.
• Skipping the split-step, so the first move is slow.