To be a Pegasus like Lee Chong Wei on court with a super human speed? Then you will need to train your fast footwork. You will need to train your speed with this specific speed exercise.
Some information on this training is that the feeder is allowed to throw shuttle to both sides, and throw shuttle behind feeder. When feeder is throwing shuttles behind feeder, they are thrown a bit higher that the ones thrown to the side of the court. This simulates going for a kill at the net.
Player is moving with low center of gravity, and moving in a high pace. It is very important that the player tries to push back into the court immediately after making push steps.
Usage: 12-18 shuttles of 4-8 rounds.