Move towards the net and get ready again
Try a short journey forwards and back, then add one easy shuttle.
Give the movement its own practice
After practising a short serve return, try a session about the movement itself. Work with a partner. Warm up gently, clear the floor and leave spare shuttles off the court. Agree on a stop signal.
Choose a starting spot near the short service line and a reachable spot in front of it, with room before the net. Point them out using the existing lines as references; leave objects off the floor. One person moves while the other observes from outside the racket's reach.
Go forwards under control
Hold the racket comfortably in front. Move towards the chosen spot and finish with a manageable step on the racket side: right foot for a right-handed player, left foot for a left-handed player. Keep the leading knee pointing in the same direction as that foot. Stay balanced, then return to the starting spot with small, controlled steps and prepare the racket again.
Keep the journey short enough to feel comfortable. If you need to reach farther than you can control, bring the starting spot closer. Stop if the movement hurts. When this feels easy, start one step further back.
Build one small sequence
- Five journeys without a shuttle. Move forwards, imagine meeting a shuttle, then return and pause. Your partner watches whether you can stop balanced. Swap roles after five; there is no race.
- Add five easy feeds. Your partner stands on the other side, one step back from the net, and gently throws one shuttle underarm towards the agreed spot. They wait for you to be ready each time. Play one gentle shot over the net, return and stop; the partner lets the shuttle land. Leave an awkward feed and try it again.
- Discuss one observation. Did the approach, the balance at the front or the return feel hardest? Shorten the journey or simplify the feed for the next set. Both players stop before collecting shuttles.
The starting spot is a reference for this exercise. During a rally, where you recover depends on the play. For today, finish by naming one change that made your movement more comfortable.
General practice advice: play within your limits and stop if something hurts.