Just Step Up — Level 6

Skill 1 — Double 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. Double Skips is a skill that helps develop great coordination, power and timing while developing strong calf muscles, shoulders and cardiovascular capacity.

How It Should Look

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

Coaching Notes

• Teaching double skips can be done with a few different exercises
• Penguin Jumps - Players jump and tap their hands by their pockets twice before landing (This imitates the double wrist flick of the rope)
• High Single Skips - Players can perform singles skips but jump higher therefore generating more power in each jump to allow time for the rope to pass twice.
• Singles-Double - Players can practise single skips with a double skip every so often the idea being to attempt it when comfortable and slowly reduce the number of singles between each double skip.

Assessment Procedure 1 - Double Skips

Task Repetitions Assessment Qualities Doubles Skips 1 Players complete a minimum of 3 double skips in a row 10 attempts Double Skips 2 Players to complete 10 double skips in 1 minute 3 attempts Skips can be performed as single -double style

Skill 2 — Forehand Net Spins (In to Out & Out to In)

Forehand Net Spins are played when the shuttle is close to the net and played tight to the net tape into your opponent's forecourt. There are two ways in which to spin the shuttle either with a racket movement from In to Out or from Out to In. The purpose of a spin net shot is to make the return more difficult to control for your opponent where you can gain an advantage from a weaker return.

How It Should Look

The player should approach these shots the same as a normal straight net shot with a basic grip and relaxed stretched arm in front of the body. The racket head should be slightly supinated on the approach while then moving the racket head across the shuttle in an In-Out motion in a small arc shape. For the Out-In spin the racket will start outside of the shuttle trajectory and create an arc back into the court.

Coaching Notes

• Spinning In-Out for a right handed player means they will be hitting against the spin of the shuttle and vice versa for a left handed player.
• Spins can vary from the position the player is approaching the net as well as which direction the shuttle is coming from whether straight or crosscourt.

Assessment Procedure 2 - Forehand Net Spins (In to Out & Out to In)

Assessment of the Forehand Net Spins will be based on two exercises with 3 variations . Firstly, the In-Out spins 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 with the shuttle approach from the crosscourt net. Secondly, the same two exercises of static and movement with the shuttle approach coming from a straight drop position. Thirdly, the Out-In spin will be played from the same two exercises of static and movement with the shuttle approach coming from a straight block position coming from a straight block position and approach from a straight on position. 7 Task Repetitions Assessment Qualities Single Step Lunge Players can start where they are able to reach in just one lunge step 6 / 10 Successful repetitions

• Relaxed Reach
• Small Arc Base Movement Players start in a base position, forecourt neutral footwork 6 / 10 Successful repetitions
• Relaxed Reach
• Small Arc Single Step Lunge 6 / 10 Successful repetitions
• Relaxed Reach
• Small Arc Base Movement 6 / 10 Successful repetitions
• Relaxed Reach
• Small Arc Single Step Straight On Lunge 6 / 10 Successful repetitions
• Relaxed Reach
• Small Arc Straight on Movement in The Same Half Court 6 / 10 Successful repetitions
• Relaxed Reach
• Small Arc

Skill 3 — Backhand Net Spins (In to Out & Out to In)

Backhand Net Spins are played when the shuttle is close to the net and played tight to the net tape into your opponent's forecourt. There are two ways in which to spin the shuttle either with a racket movement from In to Out or from Out to In. The purpose of a spin net shot is to make the return more difficult to control for your opponent where you can gain an advantage from a weaker return.

How It Should Look

The player should approach these shots the same as a normal straight net shot with a thumb grip and relaxed stretched arm in front of the body. The racket head should be slightly supinated on the approach while then moving the racket head across the shuttle in an In-Out motion in a small arc shape. For the Out-In spin the racket will start outside of the shuttle trajectory and create an arc back into the court.

Coaching Notes

• Spinning In-Out for a right handed player means they will be hitting with the natural spin of the shuttle and vice versa for a left handed player.
• Spins can vary from the position the player is approaching the net as well as which direction the shuttle is coming from whether straight or crosscourt.

Assessment Procedure 3 - Backhand Net Spins (In to Out & Out to In)

Assessment of the Backhand Net Spins will be based on two exercises with 3 variations . Firstly, the In-Out spins 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 with the shuttle approach from the crosscourt net. Secondly, the same two exercises of static and movement with the shuttle approach coming from a straight drop position. Thirdly, the Out-In spin will be played from the same two exercises of static and movement with the shuttle approach coming from a straight block position and approach from a straight on position. 9 Task Repetitions Assessment Qualities Single Step Lunge Players can start where they are able to reach in just one lunge step 6 / 10 Successful repetitions

• Relaxed Reach
• Small Arc Base Movement Players start in a base position, forecourt neutral footwork 6 / 10 Successful repetitions
• Relaxed Reach
• Small Arc Single Step Lunge 6 / 10 Successful repetitions
• Relaxed Reach
• Small Arc Base Movement 6 / 10 Successful repetitions
• Relaxed Reach
• Small Arc Single Step Straight On Lunge 6 / 10 Successful repetitions
• Relaxed Reach
• Small Arc Straight on Movement in The Same Half Court 6 / 10 Successful repetitions
• Relaxed Reach
• Small Arc

Skill 4 — Forehand Net Kill

Net kills travel from the forecourt to the mid-court of your opponent in a rapid downwards direction. Kills can be directed into space or into the body of your opponent in an attempt to win a rally or to force a weak return. Forehand net kills are used when you are in the forecourt and the shuttle is above tape height at the point of impact (your attacking zone).

How It Should Look

The player should approach the net with the racket head up and in front of the body in a relaxed stretched position to get to the shuttle as quickly as possible. The grip can vary on the position of the shuttle to the body angle but favour a pan handle grip. The elbow will be slightly bent with the forearm rotated outwards on the approach, the forward swing will be initiated with a straightening of the arm and internal rotation of the forearm with a sharp powerful hit. The racket head should rebound back up in preparation for any reply.

Coaching Notes

• Relaxed stretch arm out in front to take the shuttle early and keep options available.
• Stroke should be a forearm rotation movement not a bending or pulling back of the arm through the shoulder.
• Contact should be sharp with the use of the finger squeeze with an emphasis on angle downwards not power
• Quick racket head recovery to prepare for any returns.

Assessment Procedure 4 - Forehand Net Kill

Assessment of the forehand net kill 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/Pan Handle Grip
• Relaxed reach
• Forearm Rotation Base Movement Players start in a base position behind the service line, using a split step and attacking jump 6 / 10 Successful repetitions
• Reach out early to the shuttle
• Short contact and racket head recovery

Skill 5 — Backhand Net Kill

Net kills travel from the forecourt to the mid-court of your opponent in a rapid downwards direction. Kills can be directed into space or into the body of your opponent in an attempt to win a rally or to force a weak return. Backhand net kills are used when you are in the forecourt and the shuttle is above tape height at the point of impact (your attacking zone).

How It Should Look

The player should approach the net with the racket head up and in front of the body in a relaxed stretched position to get to the shuttle as quickly as possible. The grip can vary on the position of the shuttle to the body angle but favour a thumb grip. The elbow will be slightly bent with the forearm rotated inwards on the approach, the forward swing will be initiated with a straightening of the arm and outwards rotation of the forearm with a sharp powerful hit. The racket head should rebound back up in preparation for any reply.

Coaching Notes

• Relaxed stretch arm out in front to take the shuttle early and keep options available.
• Stroke should be a forearm rotation movement not a bending or pulling back of the arm through the shoulder.
• Contact should be sharp with the use of the finger squeeze with an emphasis on angle downwards not power
• Quick racket head recovery to prepare for any returns.

Assessment Procedure 5 - Backhand Net Kill

Assessment of the backhand net kill 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 Grip
• Relaxed reach
• Forearm Rotation Base Movement Players start in a forward attacking base position behind the service line, using a split step and attacking jump 6 / 10 Successful repetitions
• Reach out early to the shuttle
• Short contact and racket head recovery

Skill 6 — Forehand Crosscourt Slice

A forehand slice is a fast and deceptive shot that is made to look like a clear or smash, but is sliced at the last moment. The forehand crosscourt slice is played from your forehand rearcourt corner into the opponent's forecourt on the opposite side. This shot can also be played as a straight slice. The purpose of the shot is to hit a winner, to get your opponent to take the shuttle low and late or to maintain an attacking position.

How It Should Look

Played using a basic grip variation with the same set up as a straight clear or dropshot. The movement is the same as a straight clear until the point of contact where a slight bend in the wrist occurs allowing the racket head to slice along the outside and over the top of the shuttle with a fast head speed. The follow through will follow a normal swing pattern and return to a ready position.

Coaching Notes

• Players can practise this by swinging their racket through in a slight hammer style swing to understand the racket head position on contact
• The racket head must slice around the outside of the shuttle when the shuttle is in front of the body.
• It is often easier to play with a slight thumb grip although the player needs to be aware that changing to this early may show their intentions to their opponents.

Assessment Procedure 6- Forehand Crosscourt Slice

Assessment of the forehand crosscourt slice will be based on two exercises . Firstly, from a sideways on starting position and the second with the full movement from a base position where the player will have to access the feed and position their body accordingly to play the shot. Task Repetitions Assessment Qualities Sideways on Stroke Players can start roughly straddling the inner back tramline in a sideways position. 6 / 10 Successful repetitions

• Basic/Thumb Grip Variation
• High reach
• Contact on outside of the shuttle Base Movement Players start in a base position and move to the shuttle feed in order to play a crosscourt slice 6 / 10 Successful repetitions
• Slice is played with a bend and rotation of the wrist and fingers
• Follow through is straight for deception

Skill 7 — Overhead Crosscourt Slice

The reverse slice is a deceptive shot imitating a clear or smash, and very similar to the forehand slice. Except that you are now slicing the shuttle in the opposite direction. The overhead crosscourt slice is played from your backhand rearcourt corner to the opponents opposite forecourt. This shot can also be played as a straight slice. The purpose of the shot is to hit a winner, to get your opponent to take the shuttle low and late or to maintain an attacking position.

How It Should Look

Played using a basic grip variation with the same set up as a straight clear or dropshot. The movement is the same as a straight clear until the point of contact where a large rotation of the forearm occurs allowing the racket head to slice along the outside and over the top of the shuttle with a fast head speed. The follow through will follow a normal swing pattern and return to a ready position.

Coaching Notes

• A loose grip must be maintained to allow the rotation of the forearm to occur.
• The racket head must slice across and around the outside of the shuttle when the shuttle is over the opposite shoulder.
• It is often easier to play with a pan handle grip although the player needs to be aware that changing to this early may show their intentions to their opponents.

Assessment Procedure 7 - Overhead Crosscourt Slice

Assessment of the overhead crosscourt slice will be based on two exercises . Firstly, from a sideways on starting position and the second with the full movement from a base position where the player will have to access the feed and position their body accordingly to play the shot. Task Repetitions Assessment Qualities Sideways on Stroke Players can start roughly straddling the inner back tramline in a sideways position. 6 / 10 Successful repetitions

• Basic/Pan Handle Grip Variation
• High reach
• Contact on outside of the shuttle Base Movement Players start in a base position and move to the shuttle feed in order to play a crosscourt slice 6 / 10 Successful repetitions
• Slice is played with a rotation of the forearm and fingers
• Follow through is straight for deception