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Badminton Chassé Footwork

IntermediateCardioTier T3

Aim: quick side steps where the back foot chases the front foot. Good for: Agility conditioning; Warm-up footwork; Home cardio.

Targets: Hip
AgilityCardioWarm-up

When to use

This is for people who want light agility cardio. Use it in a warm-up or cardio block. The goal is quick side steps where the back foot chases the front foot.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

30 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • The chassé is the side-on set, the step-out, the chase-step, and the re-set.
  1. A man standing side-on on a court floor beside a painted line, knees softly bent, a racket carried in front of his body and his weight balanced.

    Step 1 of 5

    Stand side-on with your knees soft and your weight balanced. Hold your hands up in front of you.

  2. A man with his lead foot stepping out along the painted line, the back foot still planted, his head staying level and the racket steady.

    Step 2 of 5

    Step out to the side with your lead foot. Keep your body level.

  3. A man with his back foot pulled up close behind the lead foot - chasing but not catching - his feet light and the contact quick.

    Step 3 of 5

    Bring your back foot up toward the lead foot without letting the feet meet. Make it a quick skim.

  4. A man settled back into the side-on ready a step further along the line, balanced and light, ready to chassé again.

    Step 4 of 5

    Land in the side-on ready position, a step further along. Repeat the chase to keep moving.

  5. A man standing side-on on a court floor beside a painted line, knees softly bent, a racket carried in front of his body and his weight balanced.

    Step 5 of 5

    Stand side-on again with your knees soft and your hands up, ready for the next round.

Form Cues

  • Keep your head level
  • Stay light on your feet
  • Keep contacts quick
  • Stay low with soft knees

Common Mistakes to Avoid

  • Crossing the feet
  • Bouncing up and down
  • Standing tall and stiff
  • Taking steps that are too big

Safety Information

Use a clear, flat floor with grippy shoes. Move at a slow pace first.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.