In this post, we will be talking about an extremely simple consistency pattern drill – One Back & One Front. This is also a great way to warm up and can be done with 2 or 3 people, and helps you practice your shot placement, consistency, and movement on the court. Let’s take a quick look at the drill summary before going into details.
Drill: One Back & One Front Drill
Duration: Minimum 10 minutes, maximum 30 minutes
– You always move the driller one back one front.
– If the opponent back drops or smashes, you will hit a block to the front court.
– If the opponent net drops, you will lift to the back court.
– If the opponent lifts or pushes, you will clear to the back court.
– In the back court, you can only hit the shot down – Back drops, half smashes, full smashes.
– In the front court, you can hit the shot anywhere – Net drop, push, lift.
One Back & One Front Details
This drill is a very straightforward and simple consistency pattern drill. The main goal of the drill is for the person drilling to always move from one shot in the back court to one shot in the front court, as long as they possibly can. This works on footwork and consistency, as well as a lot of endurance, as some of these rallies can go on for a very long time. In this drill, both the driller and the feeder will be having a long workout – with a slightly higher emphasis on training the driller.
The driller should always aim to hit the shots down from the back court, with either a drop or a smash. This is similar to the transition drill, where you do not want to hit any clears. The point of this is to help the driller work on their attacking shots regardless of how long the rally goes on, or how well the feeder hits the shot to the back. Working on this will help improve the driller’s shot variety and placement from the back court, as well as consistency depending on how long you can continue the rally.
From the front court, the driller should be given the option of hitting any variety of shots. This simulates a real game scenario, where after hitting a shot downwards from the back, the driller should follow up and hit the next shot with the flow of the rally. This is important in training follow-up shots, because your front court shot should be determined on your previous shot, and how well the opponent returns it. This variety will help the driller transition these pattern drill scenarios into real game scenarios, and they will be more likely to use the same varieties in game.
The feeder should always be ready for the first shot – either a drop or a smash from the back. This is simulating real-game defense. When the shot goes up, you should be prepared for an attacking shot afterwards. Following the first attacking shot, the feeder should be prepared for the follow-up shot that most players hit in a game. Like I described the follow-up shot briefly above, the defender should be able to hit the shot to the back court of the driller again, and restart the whole rally.
This whole drill should be extremely tiring for both sides, but should also be very beneficial. As you can see, the driller will need to focus a lot on their movement and endurance from front to the back, and back to the front, whereas the feeder needs to focus on their defense and consistency when returning the driller’s offense and follow up shots.
One simple variation to this consistency pattern drill is to have 2 feeders, and 1 driller. This puts more emphasis on the driller, as they cannot expect the rally to end as quickly as it would in a 1 on 1 situation. By adding this simple variation, this changes the focus of the drill to the driller’s consistency, endurance, and movement rather than both parties. Take turns being the driller and having 2 feeders work on your needs and priorities – you will be given the chance to pay your feeders’ back when they take their turn to drill as well.
Another variation to the drill is to have a Coach or feeder do multishuttle feeding with this same exact front-back pattern from anywhere between 20 birds – 50 birds per set. This focuses on your movement and endurance rather than consistency, and is great for players who cannot keep up a long rally to reap the full benefits of this drill. The feeder will just feed one back and one front until all the birds for the set are used up. This is a simple feeding drill that goes a long way in improving footwork and mobility of the driller.
This is a great drill for all skill levels to do, especially to work on your shot placement and movement around the court. Because it is such a relatively free-form drill, you can do this with many different style players and even play games with it. Let me know what you think of this drill after doing it with your training partner, and leave a comment below!
If you’d like to see more drill highlights, training highlights, or more, please check out my YouTube channel and Instagram Highlight Feed, and feel free to reach out with any questions. See you guys in the next training post!