Badminton · Basic · b7

Lunge and push back

At home 5 min 1 to 2 players One room, yard or lane, park

Ready when: Side-steps and split step (b3) done.

What you are learning

The lunge, and getting back to the middle afterwards. In a game you go back to the middle after every shot, so that you can reach the next one wherever it goes.

Words on this card Ready position, Split step, Lunge, Back to the middle, Racket foot

Ready position: The waiting stance: feet apart, knees a little bent, weight on the front of the feet, racket up in front.
Split step: A small hop onto both feet just as the other player hits, so you land ready to move in any direction.
Lunge: One long step toward a low shuttle with the racket-side leg, landing heel first with the knee above the toes. Then you push back.
Back to the middle: The spot in the centre of your side. After every shot you go back there, so you can reach the next one.
Racket foot: The foot or leg on the same side as the hand holding the racket: the right one for a right-handed player.

Set up

A cone as the middle; 3 socks on the floor one long step away: front left, front right and to the side. A racket.

Weather: any weather indoors

The base setup for badminton

Show it first for the one teaching

Stand on the cone in the ready position.
Take one long step with the racket leg toward a sock: heel first, then the whole foot.
Keep the front knee above the toes and the back leg long. Touch the sock with the racket.
Push hard off the front foot and step back to the cone.

Your part while they practise

Point to a sock each time the child is back on the cone. Count the returns.

Step by step

Stand on the cone in the ready position: feet apart, knees a little bent, racket up.
You point to a sock.
One long step with the racket leg, heel first, and touch the sock with the racket.
Push off the front foot back to the cone.
10 lunges to each side.

How much: 3 rounds of 10 lunges each side 5 min a session 3 days a week

Say one thing Pick one line from "What you will see" for today and say only that.

The game: 30-second count

Lunges and returns in 30 seconds; beat it next time.

Who plays: the child, with you pointing and counting; or two children, one pointing for the other.

How to play, turn by turn

Turns: The child stands on the cone
Say "Go" and start 30 seconds
Point to any sock the moment the child is back on the cone
The child lunges, touches the sock with the racket and returns
Fair play: Put the socks closer for a younger child.

Points: 1 point for each sock touched with a return to the cone.
Fouls: No point for that lunge
Stepping with the wrong leg
Running past the sock instead of one big step
Not touching the cone before the next point
Winning: Beat your best from last time.

Stars

8 points for 1 star
12 points for 2 stars
16 points for 3 stars

Easier or harder

Easier

Socks closer.

Harder

A split step before each lunge (Side-steps and split step (b3)).

What you will see, and what to say

steps with the other leg Racket leg goes forwardThe leg on the racket side takes the long step.
lands on the toes and wobbles Heel first, knee over toeHeel down first; the knee stays above the toes.
runs past the sock One big step, then backOne step only, then push back.

Self-check

10 lunges in a row each side, heel first and back to the cone.

Stop and get a coach when

The knee hurts in the lunge.

Fitness for this

Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.

This card trains the lunge, recovery.

awiseathlete.com/sports/badminton/badminton-b7