I wrote out this short simple footwork session for a few of my students, but realized it may be helpful to others as well. I encourage you to try it and let me know how it goes!

First off, why footwork?

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Footwork is a few different things, but in large part it is a skill. Something that needs practiced and perfected. There is a physical and fitness element to it, as in all sports, but it is foremost a skill. The timing, rhythm, foot position, hip position etc are all critically important.

Whenever you do footwork you should give yourself specific skills to work on. For me during my footwork today I was working on the timing and push off my left foot. Watching my hip position and the timing of bringing my racket foot in towards the split step.

Footwork Session

Warm Up – 2 rounds

10/side low lunge with reach

25 low squats

50 jumping jacks

 

Footwork    30 seconds rest between each set 20 sets of 20 corners

5 sets of 20 front 4 defense corners 

5 sets of 20 late back court to late front court

5 sets 20 2 corner defense 

5 sets of 20 defense and back court

 

3 rounds fitness

5 Pushups

10 supermans

10/side bird dogs

10/side banded fire hydrant

50 skipping rope or pogo hops

10/side lateral lunges

 

Core 3 rounds

15 hollow rocks

25 Russian twists 

20 plank shoulder touches

20 superman planks

 

You may notice that all the footwork for this session is defense position footwork. That was done on purpose as the goal was timing the push and finding that hip position in defense. I did my session in the grass. But you can do it in your garage, basement, living room, driveway, anywhere you can find space!

Don’t forget to stay low and push with the non racket foot, don’t pull with the racket foot!

If you have questions please comment below. Or tell me how your training is going during this period of physical isolation!

Onward and upward

One thought on “A Home Badminton Session

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