In badminton, knowing how to move is just as important as knowing how to hit. One of the biggest mistakes beginners make is focusing only on racket skills while ignoring footwork. Without efficient movement, even the best smash or net shot will fall short.
Two of the most crucial movement patterns in badminton are:
- Approaching the net to respond to drops, net shots, and tight spins.
- Retreating to the back court to defend clears, smashes, and long rallies.
Mastering these movements ensures you stay balanced, conserve energy, and maintain an attacking advantage.
1. Approaching the Net
When to Approach
- Opponent plays a drop shot or tight net shot.
- You want to initiate an attack by playing a net kill or tumbling net shot.
- To close space quickly, preventing your opponent from controlling the rally at the net.
Step-by-Step Technique
- Split Step First
- Begin with a light bounce on your toes as your opponent strikes the shuttle.
- This helps you react instantly in the right direction.
- Explosive First Step
- Push off your back foot explosively toward the net.
- Keep your body low and lean slightly forward.
- Use Chasse or Lunge
- If the shuttle is close: take small, quick chasse (side steps).
- If it’s far: finish with a deep lunge, leading with your racket leg.
- Stay Balanced
- Keep your non-racket arm extended slightly backward for balance.
- Avoid overreaching—better to lunge with control than stretch and lose balance.
- Recovery
- After your shot, immediately push back from the lunge leg to return to base.
- Never “freeze” at the net; be ready for a lift or counterattack.
2. Retreating to the Back Court
When to Retreat
- Opponent lifts or clears the shuttle deep into your back court.
- To defend against powerful smashes.
- To prepare for a full-court rally by resetting your position.
Step-by-Step Technique
- Split Step Ready
- As your opponent hits, land your split step slightly forward.
- This preloads your legs for explosive backward movement.
- Pivot and Push
- Turn your hips and shoulders toward the back court.
- Push off with your front leg while your rear leg drives backward.
- Use the “Scissor Kick” or Jump
- For clears or smashes:
- Jump backward with both legs, striking the shuttle at the highest point.
- Land with a scissor kick (racket leg back, non-racket leg forward) to maintain balance.
- For clears or smashes:
- Efficient Steps
- Use long strides or chasse steps depending on distance.
- Stay light on your toes to avoid heavy landings.
- Recovery to Base
- After the shot, use the scissor kick momentum to push yourself back toward the center base.
- This allows you to be ready for the next net or mid-court response.
3. Key Drills to Practice
- Shadow Footwork
- Without a shuttle, practice moving from center → net → back court → center.
- Focus on rhythm, speed, and balance.
- Multi-Shuttle Drills
- Partner feeds alternating drops and clears.
- Train smooth transitions between lunging forward and retreating backward.
- Net & Back Court Intervals
- 30 seconds: approach net, recover, repeat.
- 30 seconds: retreat to back court with scissor kick, recover, repeat.
- Builds both speed and endurance.
Pro Tips from a Coach
- Stay Low: Always keep your knees slightly bent; it’s easier to move quickly from a low stance.
- Economy of Motion: Don’t take extra steps—learn the shortest, most efficient path.
- Breathe & Relax: Tension slows you down; stay fluid in both upper and lower body.
- Anticipation Matters: Reading your opponent reduces the need for late, panicked movements.
Final Thoughts
Approaching the net and retreating to the back court are not just about speed—they’re about timing, efficiency, and recovery. By mastering these movements, you’ll control the rally flow, conserve energy, and open opportunities to attack or defend effectively.
In badminton, every point begins and ends with footwork. Learn to glide, not just run, and you’ll transform your game from reactive to proactive.
