Lift the shuttle from your forehand at the net
Practise one high return, then get ready again.
One shot at a time
You have practised moving forwards and getting back into position. Now give that movement a clear job: send an easy shuttle upwards from near the net towards the back of the opposite court. Start on your racket side: right for a right-handed player, left for a left-handed player.
Work with a partner. Warm up gently, clear the floor and keep spare shuttles off the court. Leave enough space above and around you. Agree on a stop signal. Your partner feeds from the other side of the net, away from both your swing and the shuttle's landing area. They let each shot land without returning it.
Find a comfortable contact
Use the relaxed V grip from your first rallies, as though shaking hands with the handle. Bring the strings below the approaching shuttle, slightly in front of you on your racket side. Send it upwards with a smooth movement of the forearm and racket, without forcing the wrist. Then prepare the racket for the next shot.
Start near enough to reach the feed comfortably. You do not need to reach the back line today. A high flight and a balanced finish are useful things to notice.
Try a short practice
- Five movements without a shuttle. From a comfortable position near the net, imagine meeting a low shuttle on your forehand. Make the upward action slowly, then pause. Your partner watches from outside your swing. Swap roles after five.
- Five easy feeds. From one step back from the net, your partner gently throws one shuttle underarm towards the agreed forehand spot and waits until you are ready each time. Play one high return and stop. Leave a feed that is too far away or awkward; repeat it without counting it among the five. Both players stop before collecting.
- Add the short journey. If the contact feels comfortable, start a small step farther back. Move in, play one lift, return to your starting spot and pause. Try five feeds each. This spot belongs to the exercise; recovery during a rally depends on the play.
After your turn, describe one thing: did the shuttle rise, or did it stay low? If it stayed low, ask for an easier feed and check that the strings start below the shuttle. Change one thing for the next set. Stop if anything hurts.
General practice advice: play within your limits and stop if something hurts.