Badminton Chinese Footwork/Fast Feet

Here is a video I made of me doing various fast feet excercises. These are ment to train your muscles to be explosive and quick when moving around the court.

30 seconds work followed by 30 seconds active rest (keep moving)

1. Side to Side
-Small Quick Hops
-Balls of Feet

2. Forward and Backwards
-Small Quick Hops on Balls of Feet

3. Staggered Switch
-Staggered feet, switch back and forth

4. Forward, Forward, Back, Back
-Small Quick Steps, LOOK UP!

5. In and Outs
-In just to shoulder width and back out

6. Square Jump
-Balls of Feet, Land and Push Off

7. Side to Side Lunges
-Lunge, Hop in Center, Lunge

8. Lunge Jumps
-Lunge, Jump & Switch Feet, Lunge

9. 180° Squat Jumps
-Squat, Jump Up & Spin, Squat
-Don't spin in a complete circle, alternate direction

10. Tuck Jumps
-Knees Up
-Land quietly on balls of feet

And You're Done!

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