Running forwards and backwards on court: arms, knees and a back-court drill
How running steps differ going forwards and backwards, the arm action the manual describes, and a simple drill between the back tramlines and the low service line.
What it is
When the shuttle is far away, running steps are the way to get there. The BWF Level 1 Coaches' Manual (2nd edition, 2017, Module 6) says many approach movements are the same as recovery movements, so it helps to be able to do them forwards, backwards and sideways. It also says that although you rarely need too many running steps in a row, when you do they should be as effective as possible.
Forwards and backwards are different
- Forwards: the feet hit the ground heel then toe, and strides tend to be longer.
- Backwards: stay on your toes; strides tend to be quick and short.
The one thing to change: the arms
The manual describes an arm action that helps running, practised on the spot (it can even be done seated):
- Arms bent to a right angle, palms turned inwards, shoulders relaxed.
- Swing the arms alternately, keeping the right-angle elbow.
- The front hand reaches eye level; the back hand finishes level with the hip.
A drill: back tramlines to the low service line
- Stand in the back tramlines (the narrow strips at the rear edge of the court), side-on to the net.
- Run to the low service line (the short service line close to the net).
- Arc your run slightly, so that you finish in a sideways stance.
- Run backwards to return to the back tramlines.
A second drill: quick knee lifts
The manual uses small hurdles to encourage a fast, sharp knee lift, which it links to the acceleration phase of running. Walk forwards and, after a few steps, raise one knee quickly while the opposite hand rises too. Then run alongside the hurdles, one foot working beside them and one foot over, and finally run over them. Lead with one leg all the way, then repeat with the other. If you have no hurdles, do the walking and knee-lift part without them.
Mistakes to avoid
- Running backwards with long, heavy strides: stay on your toes.
- Stiff, raised shoulders.
- Training only one direction.
Limits
These practices suit a warm-up and a general movement session, not a match plan. If you feel pain, stop and see a professional.
General practice advice: play within your limits and stop if something hurts.