Just Step Up — Level 4

Skill 1 — Ladder Exercises

Ladder exercises are an essential part of a badminton player's training. With the rapid movement, change of direction and agility needed to play badminton, being able to make quick feet adjustments as well as a short ground contact time will enable players to become more agile and efficient moving around the court. Using ladders provides a coach with multiple different variations and coordination options for the player to master.

How It Should Look

The players will complete a number of basic ladder exercises, showing good feet-eye coordination as well as fast movement of the feet. Here players should be on the balls of their feet at all times with knees bent and show good control of their body while performing the exercises. They should have a short contact time, good posture and balance and ensure feet are being picked up over the ladders.

Assessment Procedure 3 - Ladder Exercises

1. Singles - Players will move through the ladders by putting one foot in each space, they will run 3 lengths of the ladders.

2. Doubles - Players will move through the ladders by putting two feet in each space after the other, they will run 3 lengths of the ladders.

3. In and Outs (Right & Left) - Players will start on the side of the ladders and move both feet in and then both feet out of the ladders in turn while moving along the ladder. If they are moving to the right then the right foot leads and if moving tor the left the left foot leads. They will run 3 lengths of the ladders.

4. Hopscotch - Players move both feet at the same time, two feet into the space and then both outside the ladders astride either side of the ladders, they then jump both feet back into the next space and continue for the length of the ladder. They will run 3 lengths of the ladders.

Skill 2 — Two Corner Footwork Patterns

Footwork patterns are important to master to be able to move effectively around the court. The two corner footwork patterns cover the basic 2 shot combinations in badminton and provide some basic tactical elements at the same time.

How It Should Look

Two corner footwork is just a simple pairing of two corners that the player can repeat under controlled situations while moving through a base position. There are 36 different possibilities of two corners including the footwork of going back to the same corner twice. For this exercise we are just looking that the player has good understanding of court positions and can control their movement in a predictable routine

Coaching Notes

• Ensure that the player shows body control while moving in a predictable routine.
• They are using a split step in a good base position for the corners chosen.
• Players have a good understanding of approach and recovery methods and choose the correct hitting phase footwork.

Assessment Procedure 2 - Two Corner Footwork Patterns

-8 times before moving onto the next combination. In the selected combination the coach may choose to present the strokes that need to be shadowed in each of the corners. Eg Forehand Clear and Backhand Block. These also need to make sense tactically. A list of combinations are shown below. Focus Corner Combination Forehand Forecourt (FF) FF-FF / FF-BF / FF-FM / FF-BM / FF-FR / FF-BR Backhand Forecourt (BF) BF-BF / BF-FF / BF-FM / BF-BM / BF-FR / BF-BR Forehand Midcourt (FM) FM-FM / FM-BM / FM-FR / FM-BR / FM-FF / FM-BF Backhand Midcourt (BM) BM-BM / BM-FM / BM-FR / BM-BR / BM-FF / BM-FB Forehand Rearcourt (FR) FR-FR / FR-BR / FR-FF / FR-BF / FR-FM / FR-BM Backhand Rearcourt (BR) BR-BR / BR-FR / BR-FF / BR-BF / BR-FM / BR-BM

Skill 3 — Forehand Block

The Forehand Block is a stroke played in the midcourt as a defensive shot in response to an opponent's attack, the block is a softer shot that is guided to the opponents forecourt while keeping it tight to the net to prevent any further attacks.

How It Should Look

Using a basic grip the racket head should travel towards the desired position first followed by a lunge on the racket leg with the toes pointing out towards the tramlines. The body should be in a strong upwards position with the body weight slightly forwards and connection point in front of the line of the body. The stroke should require very little backswing as the focus is to use the pace of the opponent's attack to guide in a short pushing action, keeping the wrist extended and using slight forearm rotation.

Coaching Notes

• Encourage the player to be moving slightly forwards with feet and racket.
• Racket head to move on split step early into position
• Strong lunge position with core upright and not collapsing over the leg.
• Basic grip with soft hands to feel and push the shuttle close to the net.

Assessment Procedure 3 - Forehand Block

Assessment of the forehand block will be based on three exercises . Firstly, a shadow movement of the forehand block, followed by a hitting action from a static lunge position and finally a full stroke with movement from a base position through the hitting phase and returning back to base. Task Repetitions Assessment Qualities Forehand Block Action 10 Shadow Strokes

• Racket preparation
• Lunge slightly forwards
• Push action Forehand Block from lunge stance 6 / 10 Strokes with the shuttle landing in the forecourt zone (3 attempts)
• Lunge forwards
• Racket moves early
• Maintain upright body Forehand Block from base position 6 / 10 Strokes with the shuttle landing in the forecourt zone (3 attempts)
• Controlled push action
• Timing of split step
• Lunge length based on shuttle trajectory.

Skill 4 — Backhand Block

The Backhand Block is a stroke played in the midcourt as a defensive shot in response to an opponent's attack, the block is a softer shot that is guided to the opponents forecourt while keeping it tight to the net to prevent any further attacks.

How It Should Look

The thumb will be placed along the bevel of the racket although this can vary depending on different positional or tactical situations, the racket head needs to be moved into position early with the feet to follow either lunging with racket or non-racket leg out towards the tramlines. (For this award we will look to lunge with racket leg) The body should be in a strong upwards position with the body weight slightly forwards and connection point in front of the line of the body. The stroke should require very little backswing as the focus is to use the pace of the opponent's attack to guide in a short pushing action, keeping the wrist extended and using slight forearm rotation and thumb to aid control..

Coaching Notes

• Encourage the player to be moving slightly forwards with feet and racket.
• Racket head to move on split step early into position
• Strong lunge position with core upright and not collapsing over the leg.
• Bevel grip variation with soft hands to feel and push the shuttle close to the net.

Assessment Procedure 4 - Backhand Block

Assessment of the backhand block will be based on three exercises . Firstly, a shadow movement of the backhand block, followed by a hitting action from a static lunge position and finally a full stroke with movement from a base position through the hitting phase and returning back to base. Task Repetitions Assessment Qualities Backhand Block Action 10 Shadow Strokes

• Racket preparation
• Lunge slightly forwards
• Push action Backhand Block from lunge stance 6 / 10 Strokes with the shuttle landing in the forecourt zone (3 attempts)
• Lunge forwards
• Racket moves early
• Maintain upright body Backhand Block from base position 6 / 10 Strokes with the shuttle landing in the forecourt zone (3 attempts)
• Controlled push action
• Timing of split step
• Lunge length based on shuttle trajectory.

Skill 5 — Forehand Crosscourt Lift

The Forehand Crosscourt Lift is a stroke played in the forecourt area and aims to put the shuttle in the opponent's opposite rearcourt. There are various types of lifts that are played in different tactical situations from flat attacking lifts that reduce your opponents time and adds pressure to high defensive lifts that allows you more time to recover or move your opponent deep into the rearcourt to create more space at the front.

How It Should Look

The forehand crosscourt lift should be played with a basic grip and the racket held out and slightly to the side and front of the body. Here the arm is rotated to present the racket head and strings to the shuttle with the wrist deviated outwards. The shot should be played just before the lunging foot touches the floor. The is a backswing based on power if needed to generate lift to get the shuttle high into the rearcourt, while the follow through will provide direction to the stroke.

Coaching Notes

• Relaxed Basic Grip
• Racket head deviated outwards and infront and around hip height
• The Lift is played with a small backswing, trying to use the wrist and fingers as much as possible.
• The follow through and racket head position provides the direction for the shuttle trajectory.

Assessment Procedure 5 - Forehand Crosscourt Lift

Assessment of the forehand crosscourt lift will be based on two exercises . Firstly, from a standing position just one lunge away from the net and the second with the full movement from a base position behind the service line using either a chassis or running steps. Task Repetitions Assessment Qualities Single Step Lunge Players can start just behind the service line where they are able to reach in just one large lunge step 6 / 10 Successful repetitions

• Basic Grip
• Relaxed reach
• Landing heel toe with foot pointing Base Movement Players start in a deep base position behind the service line, using a split step, running steps and lunge 6 / 10 Successful repetitions
• Good body balance during footwork
• Shortened backswing as much as possible.

Skill 6 — Backhand Crosscourt Lift

The Backhand Crosscourt Lift is a stroke played in the forecourt area and aims to put the shuttle in the opponent's opposite rearcourt. There are various types of lifts that are played in different tactical situations from flat attacking lifts that reduce your opponents time and adds pressure to high defensive lifts that allows you more time to recover or move your opponent deep into the rearcourt to create more space at the front.

How It Should Look

The backhand crosscourt lift should be played with a thumb grip and the racket held out and slightly to the side and front of the body. Here the arm is rotated to present the racket head and strings to the shuttle with the wrist deviated outwards. The shot should be played just before the lunging foot touches the floor. The is a backswing based on power if needed to generate lift to get the shuttle high into the rearcourt, while the follow through will provide direction to the stroke.

Coaching Notes

• Relaxed Thumb Grip
• Racket head deviated outwards and infront and around hip height
• The Lift is played with a small backswing, trying to use the wrist and fingers as much as possible.
• The follow through and racket head position provides the direction for the shuttle trajectory.

Assessment Procedure 6 - Backhand Crosscourt Lift

Assessment of the backhand crosscourt lift will be based on two exercises . Firstly, from a standing position just one lunge away from the net and the second with the full movement from a base position behind the service line using either a chassis or running steps. Task Repetitions Assessment Qualities Single Step Lunge Players can start just behind the service line where they are able to reach in just one large lunge step 6 / 10 Successful repetitions

• Thumb Grip
• Relaxed reach
• Landing heel toe with foot pointing Base Movement Players start in a deep base position behind the service line, using a split step, running steps and lunge 6 / 10 Successful repetitions
• Good body balance during footwork
• Shortened backswing as much as possible.

Skill 7 — Forehand Smash

The Forehand Smash is a stroke that is played as an attacking shot from the rearcourt in a downward trajectory hard into the opponent's front two thirds. The smash is used to decide directly and to put pressure on the opponent to cause a mistake or to force a weaker return.

How It Should Look

The forehand smash should look the same as the overhead strokes with a small variation at the last moment. The grip may be turned slightly by 45 degrees towards a frying pan grip. The smash is a sped up version of a clear with the main difference coming in the contact point around 30 cm further in front and follow through. The body will have a greater degree of rotation and speed to add power to the stroke through use of the body.

Coaching Notes

• Slightly turn the basic grip towards the frying pan grip.
• Body positioning is completely behind the shuttle, allowing for contact point to be out in front of the body to enable a steep trajectory.
• Ensure a full body rotation of at least 180 degrees, while emphasising players to create a coiled spring effect with upper and lower body through their core.

Assessment Procedure 7 - Forehand Smash

Assessment of the forehand smash will be based on three exercises . Firstly, a shadow movement of the forehand smash, followed by a hitting action from a static sideways on starting position and finally a full movement drop with movement from a base position through the hitting phase and returning back to base.. Task Repetitions Assessment Qualities Forehand Smash Action 10 Shadow Strokes

• Racket preparation
• Initiating with the hip
• Quick racket head speed Forehand Smash from Sideways static stance 6 / 10 Strokes with the shuttle landing in the midcourt (3 attempts)
• Stepping/scissor kick all the way through full 180 degrees
• Reaching at highest point out in front of the body Forehand Smash from base position 6 / 10 Strokes with the shuttle landing in the midcourt (3 attempts)
• Full movement behind the shuttle and contact point.
• Good trajectory angle over the net and stroke power.

Skill 8 — Overhead Shot

The Overhead Shot is played in the backhand rearcourt corner and encourages the player to move to play an overhead shot instead of a backhand. A player will be able to give themselves more stroke options by moving in this way than playing a backhand that will give less options, power and often a weakened position.

How It Should Look

The overhead shot should look fairly similar to that of a forehand clear, the difference being the movement and position of the body towards the shuttle in relation to the shuttle's position. It is important that the racket goes into position early to encourage the overhead stroke. The stroke should be played the same as a forehand but with the contact to the shuttle likely to be more overhead or over the opposite shoulder, this should be counteracted with a change in the racket head angle to get the necessary trajectory, keeping the shuttle in court.

Coaching Notes

• Relaxed basic grip with grip strengthening before/on impact.
• Forearm rotation in the backswing and forward swing to generate power
• Racket head in position early and encourage scissor kick into forward momentum to move back into court.
• Contact point is slightly over the opposite shoulder and so racket head angle needs to be adjusted through forearm rotation to keep the shuttle in court.

Assessment Procedure 8 - Overhead Shot

Assessment of the overhead shot will be based on two exercises . Firstly, a hitting action from a static net facing position and secondly a full movement clear with movement from a base position through the hitting phase and returning back to base.. Task Repetitions Assessment Qualities Overhead Rotation and Stroke Action (From Parallel Net Facing) 10 Shadow Strokes

• Racket preparation
• Rotation into side on position
• Full rotation of body Forehand Shot from base position 6 / 10 Strokes with the shuttle landing in the opponent's court (3 attempts)
• Good racket positioning on approach
• Control of racket head and forearm rotation to keep shuttle in court