The lunge and the basic steps: run, chassé, cross-behind, pivot
The building blocks of movement on court, how to lunge safely, and practice ideas, based on the BWF manual.
The movement cycle
The BWF Level 1 Coaches' Manual (2nd edition, 2017, Module 6) lists the movement components seen again and again in a match: split-step, running steps, chassé, cross-behind, hop or pivot, lunge, jump and landing. It then joins them in a four-part cycle: start (your reaction to the opponent's hit), approach (travelling to the shuttle), hit, and recover (moving so as to anticipate the reply). Approach and recovery use mostly the same steps.
The basic steps
- Running steps: the manual says that going forwards the strides tend to be longer, with the heel then toe touching the floor; going backwards you stay on your toes with quick, short strides.
- Chassé: one foot chases the other without quite catching it. The feet can be at right angles or parallel (a side step). Done well, you skim across the floor. Chassés normally come singly or in pairs: over a long distance, such as a court diagonal, the manual calls them slow and discourages them.
- Cross-behind: the leg opposite your racket hand passes behind the racket leg. It is rare to do more than one in a row.
- Hop and pivot: a small jump taking off and landing on the same foot, often combined with a turn. Hops are often used to cover distance.
For all of them, the manual suggests short contact with the floor, as if the ground were hot.
The lunge
A lunge is a large stride, used mostly on the racket leg. The manual shows it at the net (net shots, kills and lifts), in the midcourt when the shuttle is at the side of the body, and in the rearcourt when the shuttle is behind you. Its tips:
- The lead foot points towards the shuttle.
- The lead leg, knee and foot point in the same direction, to protect the knee and ankle.
- Turn the rear foot out to help balance and range of movement, and bend the rear knee to reduce strain on it.
- Extend the rear arm for balance.
Three ways to practise
- Lunge shape against a wall: wide stance, toes of the front foot near a wall (the wall stops the knee going too far), rear foot at about a right angle, sink with both knees bent, rear arm out. Do three on one leg, then three on the other.
- Lunge with a shuttle on your head: step forward and back while keeping the shuttle in place. It keeps your trunk upright.
- Lunge and reach: facing a partner, both lunge forward and pass a shuttle between you, then repeat on the other leg.
Mistakes to avoid
- A knee that turns inward or outward from the line of the foot.
- Chasing with side steps over the whole court instead of using running steps for long distances.
- Practising only one side: the manual suggests working both legs and both directions in training, even if the racket leg is used more in rallies.
Safety
This is a description of coaching practice, not medical advice. If a knee, ankle or hip hurts, stop and see a professional.
General practice advice: play within your limits and stop if something hurts.