Just Step Up — Level 3

Skill 1 — Single Skips

Skipping is a fundamental fitness skill that not only is very good to develop good cardiovascular endurance but more specifically for badminton develops strong calf muscles and ankles to withstand the impacts of playing badminton.

How It Should Look

The players should lengthen the rope so that if they stand in the centre the handles come to their armpits. The player should aim to rotate the rope using their wrists and not a full rotation from the shoulders. They should jump with two feet and take off again for each passing of the rope, trying not to have a rebound jump between rope jumping. Elbows should be tucked into the body as much as possible to maintain rope length.

Coaching Notes

• Elbows In
• Two footed jumping and landing
• Wrist rotations
• Jump with straightened not tucked legs

Assessment Procedure 1 - Single Skips

Task Repetitions Assessment Qualities Single Skips Players complete 50 skips in 1 minute . 3 attempts

Skill 2 — Scissor Kicks

The Scissor Kick is a footwork movement associated with the hitting phase. This is generally used in the rear court as a method to dynamically rotate the body while in the air. The scissor kick not only generates rotational speed for stroke power but also allows the feet to land in an effective way to move back into court quickly.

How It Should Look

The player should be stood sideways on to the net with their non racket foot in front. With the weight on the racket leg the player jumps and drives the racket leg knee up and forwards while the non racket leg is brought backwards as the body rotates. The player then lands on their non racket leg behind them followed by their racket leg and body weight moving forwards.

Coaching Notes

• Sideways facing stance
• Racket leg knee is driven up and forwards
• Player lands non-racket leg to racket leg with upper body leaning forwards

Assessment Procedure 2 - Scissor Kicks

1. The player will stand with both feet one on each of the back tramlines, they will take off with their racket leg, rotating their body and landing with their non racket foot first on the opposite lines to which they started before returning to the starting position . Players complete 6 Scissor kick jumps.

2. The player starts near the base position and will perform the footwork to the forehand rearcourt area where they will complete a scissor kick ensuring the land with their non racket foot first and body weight propelled forwards on landing back to their base. The player will complete 6 full movement scissor jumps.

Skill 3 — Racket Carriage

A player's understanding of their racket carriage will enable them to prepare for the next stroke by anticipating their next strokes based on the tactical information from the stroke they have just played and also information being presented by the opponent and shuttle position on the other side of the net.

How It Should Look

The racket head should be in a position to best be ready for the next most probable stroke and make the distance to the shuttle as short as possible. The basic examples are that if the opponent is able to reach the racket in an attacking area then the players racket head needs to be ready for defence, if the opponent is defending below the height of the net then the players racket head can be up ready to attack around shoulder/head height. It is also good to keep the racket head pointing towards the shuttle so that it is ready to move to both forehand or backhand sides depending on the opponents stroke direction.

Assessment Procedure 3 - Racket Carriage

1. Players will move around the court using various footwork while continuously moving the racket head to different heights and positions based on the position of the coaches racket and possible strokes that might be played . The coach can demonstrate a variation of 10-15 different positions for the player to adapt too.

2. The coach may ask some tactical based questions if necessary to confirm understanding of what strokes an opponent is most likely to play from a certain position and therefore where they believe they should have their racket ready to respond.

Skill 4 — Forehand Lift

The Forehand Lift is a stroke played in the forecourt area and aims to put the shuttle in the opponent's 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 lift should be played with a basic grip and the racket held out in front of the body. Here the arm is rotated to present the racket head and strings to the shuttle. The shot should be played just before the lunging foot touches the floor. There is a small backswing if needed to generate the power and 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 turns open and around shoulder height
• The Lift is played with as 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 4 - Forehand Lift

Assessment of the forehand 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 roughly on the service line where they are able to reach in just one lunge step 6 / 10 Successful repetitions

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

Skill 5 — Backhand Lift

The Backhand Lift is a stroke played in the forecourt area and aims to put the shuttle in the opponent's 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 lift should be played with a thumb or bevel grip and the racket held out in front of the body. Here the arm is rotated to present the racket head and strings to the shuttle. The shot should be played just before the lunging foot touches the floor. There is a small backswing if needed to generate the power and lift to get the shuttle high into the rearcourt, while the follow through will provide direction to the stroke.

Coaching Notes

• Relaxed thumb or Bevel Grip
• Racket head turns open and around shoulder height
• The Lift is played with as 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 - Backhand Lift

Assessment of the backhand 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 roughly on the service line where they are able to reach in just one lunge step 6 / 10 Successful repetitions

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

Skill 6 — Forehand Clear

The Forehand Clear is a stroke that is generally played in defensive or neutral situations where the shuttle goes from the rear court into the opponent's rearcourt. The height of the shuttle trajectory will determine if the stroke has been played in a more defensive or attacking way.

How It Should Look

The forehand clear is played with a basic grip, the racket is an overhead ready position and body in a sideways stance. The player will drive up and forwards off their rear leg, pushing the hip forwards In the backswing the racket head is pulled back and rotated outwards. The racket arm elbow drives forward and up as the racket is rotated inwards to reach the shuttle above/slightly in front of the shoulder, the racket is followed through towards the opposite hit and rear foot steps through as the body completes its rotation.

Coaching Notes

• Relaxed basic grip with grip strengthening before/on impact.
• Forearm rotation in the backswing and forward swing to generate power
• Racket leg hip drives the forward rotation of the body while the racket is still behind the head.
• Contact point is high up and slightly above/in front of the shoulder with the full arm extended.

Assessment Procedure 6 - Forehand Clear

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

• Racket preparation
• Sideways stance
• Initiating with the hip Forehand Clear from Sideways static stance 6 / 10 Strokes with the shuttle landing in the rearcourt (3 attempts)
• Stepping all the way through
• Reaching at highest point
• Relaxed to tightened grip Forehand Clear from base position 6 / 10 Strokes with the shuttle landing in the rearcourt (3 attempts)
• Fast racket action
• Contact in front of the shoulder

Skill 7 — Forehand Dropshot

The Forehand Dropshot is a stroke that is generally played in attacking or neutral situations where the shuttle goes from the rear court into the opponent's forecourt. The stroke is played with a slower pace but steeper trajectory to allow the shuttle to pass as close to the net cord as possible dropping down low into the opponent's court.

How It Should Look

The forehand dropshot is played with a basic grip, the racket is an overhead ready position and body in a sideways stance. The player will drive up and forwards off their rear leg, pushing the hip forwards In the backswing the racket head is pulled back and rotated outwards. The racket arm elbow drives forward and up as the racket is rotated inwards to reach the shuttle in front of the shoulder, the racket is slowed down just before contact and follows through with a more pushing motion to and rear foot steps through as the body completes its rotation.

Coaching Notes

• Relaxed basic grip with grip strengthening before/on impact.
• Forearm rotation in the backswing and forward swing that is in a throw and slow action to add deception and take the pace off the shuttle.
• Racket leg hip drives the forward rotation of the body while the racket is still behind the head.
• Contact point is high up and slightly above/in front of the shoulder with the full arm extended.

Assessment Procedure 7 - Forehand Dropshot

Assessment of the forehand dropshot will be based on three exercises . Firstly, a shadow movement of the forehand dropshot, 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 Dropshot Action 10 Shadow Strokes

• Racket preparation
• Initiating with the hip
• Throw and Slow emphasis Forehand Dropshot from Sideways static stance 6 / 10 Strokes with the shuttle landing in the rearcourt (3 attempts)
• Stepping all the way through
• Reaching at highest point
• Follow through with a pushing action Forehand Dropshot from base position 6 / 10 Strokes with the shuttle landing in the rearcourt (3 attempts)
• Fast throw to slow action that shows control of the racket
• Contact point for a downwards shuttle trajectory

Skill 8 — Forehand High Serve

The Forehand High Serve is mainly used in the Singles Events and now most common through junior age groups and womens singles. The serve is designed to travel high and deep into the opponent's rear court to create time and space for your next stroke. There are variations in this serve such as the Forehand Low Serve towards the front service line or Forehand Flick Serve that is more driven into the rearcourt.

How It Should Look

The forehand high serve should be played from a sideways stance with the racket held in basic grip and shuttle in a comfortable position with weight on the rear leg. The hip moves forwards to start the transfer of weight as the racket is lowered and shuttle dropped out to the side and in front of the body. The weight continues onto the front foot as the swing increases speed, and the wrist is straightened as the shuttle is struck hard in front and to the side of the body. Momentum will carry the racket high above the opposite shoulder.

Coaching Notes

• Basic Grip with sideways stance (encourage front foot to point in direction of stroke)
• Transfer of weight from back to front through rotation of the hip
• Straightened wrist and arm on connection.
• Ensure shuttle is dropped into swing path and not just thrown (In front and to the side)

Assessment Procedure 8 - Forehand High Serve

Assessment of the Forehand High Serve will require players to serve shuttles into a target area . Task Repetitions Assessment Qualities Forehand High Serve 6 / 10 Successful Repetitions 3 attempts allowed

• Required success rate
• Hip leading
• High Trajectory