The cross-behind step: one at a time, both sides
What the cross-behind step is, why it is rarely repeated, and a zigzag drill that works both sides, forwards and backwards.
What it is
The cross-behind is one of the movement components listed in the BWF Level 1 Coaches' Manual (2nd edition, 2017, Module 6): one leg passes behind the other as you travel. The manual says it is very rare for more than one cross-behind to be performed at a time. It appears in its sample patterns for the forehand side, for example split-step, cross-behind, lunge, then a chassé or step back.
The one thing to change
If you face the net while using it, keep watching the tape at the top of the net. This keeps your head still, so the shuttle does not seem to jump around while you move.
A drill: the zigzag
- Start at one end of the court.
- Work your way along it, making a series of "Z" shapes with cross-behind steps.
- Do it forwards, then backwards.
- Do it with the racket-side leg crossing, then with the other leg crossing.
The manual points out that in a rally it is nearly always the racket leg that crosses behind, but that in training and warm-up it is advisable to work both sides.
Mistakes to avoid
- Chaining several cross-behinds in a row: the manual says it is very rare to do more than one.
- Looking down at your feet. Keep your eyes on the tape or the shuttle.
- Practising only forwards. Do both directions.
Limits
The manual describes the step in slightly different words in two places (which leg passes behind which). If you are unsure, copy a clear demonstration and work both sides, as it advises. If you feel pain in a knee, ankle or hip, stop and see a professional.
General practice advice: play within your limits and stop if something hurts.