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In most instances when you return to the T from the front of the court the backward shuffle is preferable. It allows you to cover both sides of the court should you need to react before you recover fully to the T.
This is a simple cone exercise that will help you improve this footwork. Moving backwards quickly in balance is not something you will find yourself doing in your daily life so it does need some practice!
So move up the court, around the front cone and then back down the other side bring both feet behind the short line. Repeat in the opposite direction and so on. Complete ten shuttles then have a 30 second rest before beginning the next set. When training with a partner one person can be working whilst the other is resting.
