37 exercises you can do in quarantine 🏸

We've collected 37 exercises you can do at home. 

Each exercise has been assigned a level of difficulty, ranging from 1-4 (1 being the easiest). You can also see whether you can do the exercise alone or if you will need a partner or two.

There is a short description of each exercise, but if you need a more detailed explanation we've linked a video to show you exactly how it's done. 

Have fun! 🏸 


 

Exercise

Level

Alone/multiple

Explanation

Link

The correct grips

2

 

tutorial

 

How to grip correctly.

 

dgi.dk/badminton/oevelser/13086

 

Boomerang

 

2

 

Alone

 

Overhand strokes (clear etc) with a still shuttle.

 

dgi.dk/badminton/oevelser/10478

 

Juggling - solo – 1

1

Alone

Juggle a balloon with your hand. Alternate between forehand and backhand.

 

https://www.dgi.dk/badminton/oevelser/13073

 

Juggling - solo - 2

2

Alone

Juggle a balloon. Alternate between forehand and backhand.

 

dgi.dk/badminton/oevelser/13089

 

Juggling - solo - 3

3

Alone

Juggle a shuttle, and alternate between forehand and backhand.

 

https://www.dgi.dk/badminton/oevelser/13091

 

Juggling - solo - 4

3

Multiple

Different juggling exercises.

 

https://www.dgi.dk/badminton/oevelser/13096

 

Team-juggling

3

Multiple

The players alternate between hitting hte shuttle. Count how many you can get.

 

https://www.dgi.dk/badminton/oevelser/13094

 

Obstacle course - 1 – jumping exercises

1

Alone

Complete the obstacle course. You can add a timer if you want.

dgi.dk/badminton/oevelser/13081

 

Obstacle course - 2 - with beanbag throw

1

Multiple

 

Complete an obstacle course and end it, with throwing the beanbag at/to your partner.

 

https://www.dgi.dk/badminton/oevelser/13087

 

Obstacle course - 3 - balance beanbag

1

Alone

Complete the obstacle course while balancing a beanbag on the rackethead.

 

dgi.dk/badminton/oevelser/13088

 

Obstacle course - 4 - with serve

1

Multiple

 

Complete an obstacle course and end it, with a serve. Count completed serves.

dgi.dk/badminton/oevelser/13084

 

Obstacle course - 5 - with serve

3

Alone

Complete the obstacle course. When doing the obstacles you have to juggle a shuttle (or a balloon) meanwhile.

 

 

Home-made obstacle course - inspiration

1

Alone

In the links are obstacle courses for inspiration.

 

https://www.youtube.com/watch?v=tYowDw1Vfsk

https://www.youtube.com/watch?v=bbWNBcxVMdA

 

Clap the hand (frontcourt movement)

 

1

Multiple

 

The player has to use the correct footwork and end by clapping the partner's hands.

 

(See the clip from 0.45)

dgi.dk/badminton/oevelser/10472

 

"Goal-keeper"

2

Multiple

 

Try to get the ball the land in the other players "area". The throws has to be with a curve on, so the opponent has time to react and catch the ball.

 

https://www.youtube.com/watch?v=mWlzZJNLGUM&list=PLfPjUxfrH7_0Sdei7zaVov5tG-oI1_bts&index=41

 

Scissor-jump with backwards-movement, with beanbags

1

Multiple

 

Practice scissor jump and practice the trowing-movement. You can add targets to hit with the beanbag (or tennis ball).

 

dgi.dk/badminton/oevelser/5990

 

Faster than your own shadow

 

2

 

Multiple

10 shuttles, try to avoid getting hit

 

dgi.dk/badminton/oevelser/13086

 

Overhand throw with shuttle – short

1

Alone

Practice the correct swing for overhand-stroke. Count how many you can hit out of 10-15 throws.

 

https://www.youtube.com/watch?v=zX0l4RJRcQA&list=PLfPjUxfrH7_0Sdei7zaVov5tG-oI1_bts&index=4

 

Overhand throw with shuttle – clear

1

Alone

Practice the correct swing for overhandstroke. Count how many you can hit out of 10-15 throws.

 

https://www.youtube.com/watch?v=kC4k2TCpz_o&list=PLfPjUxfrH7_0Sdei7zaVov5tG-oI1_bts&index=6

 

Overhand throw with shuttle –  smash

1

Alone

Practice the correct swing for overhand-stroke. Count how many you can hit out of 10-15 throws.

 

https://www.youtube.com/watch?v=nWIFqeH53ug&list=PLfPjUxfrH7_0Sdei7zaVov5tG-oI1_bts&index=5

 

Overhand throw with shuttle – Backhand

1

Alone

Practice the correct swing for overhandstroke. You can also use a tennis ball. Count how many you can hit out of 10-15 throws.

 

https://www.youtube.com/watch?v=ogQIyiVArgg&list=PLfPjUxfrH7_0Sdei7zaVov5tG-oI1_bts&index=7

 

Underhand throw - Backhand (1.18)

1

Alone

Practice the correct swing for backhand underhand stroke. You can also use a tennis ball. Count how many you can hit out of 10-15 throws.

 

https://www.dgi.dk/badminton/oevelser/13072

 

Precision throw

1

Alone

Set up different targets.

https://www.dgi.dk/badminton/oevelser/13080

 

Target serving

 

2

 

Alone

 

Practice the backhand short serve.

 

dgi.dk/badminton/oevelser/6032

 

 

 

 

 

Serving-golf

 

2-3

 

Alone

 

You can do it with both forehand and backhand serve. You can create all sorts of "holes" to challenge yourself/eachother.

 

https://www.youtube.com/watch?v=4hfpjXNJU8E&list=PLfPjUxfrH7_12Tw_JC_8ERi1dDAgWUhtu&index=16

 

Serv – Joshua Eipe’s udfordring

 

4

 

Alone

 

Serving challenge. Make two lines - lowest line is 1.52m from the floor, and the other is 15 cm higher (or more if the players level needs it). You use a timer to find out how long it takes you to hit all 12 serves with in the two lines.

 

https://www.facebook.com/groups/123117091103848/permalink/2773812822700915/

 

Hit and catch 

 

3

 

Alone

 

Hit the shuttle up into the air, and try to catch it with your strings. When you “catch” the shuttle try to adjust your grip while catching.

 

https://www.youtube.com/watch?v=zNGs1fzv0Lo&list=PLfPjUxfrH7_0Sdei7zaVov5tG-oI1_bts&index=44

 

Continuously hit and catch.

 

4

 

Alone

 

The goal of the exercise is the same as above, this is just a little bit more challenging.

 

https://www.youtube.com/watch?v=EXgMDinVcNo&list=PLfPjUxfrH7_0Sdei7zaVov5tG-oI1_bts&index=47

 

Continuously hit and catch (alternating between forehand and backhand).

 

4

 

Alone

 

The exercise is the same as above, but you have to alternate between catching the shuttle with the forehand and backhand.

https://www.dgi.dk/badminton/oevelser/4359

 

Catch the shuttle on the back.

 

3

 

Alone

 

Start with the Rackethead next to the shuttle with a forehand grip. Go “under” the shuttle and adjust to a backhand grip.

 

https://www.youtube.com/watch?v=RByav-ScoNs&list=PLfPjUxfrH7_0Sdei7zaVov5tG-oI1_bts&index=48

 

Control the shuttle while flipping the Racket around

 

3

 

Alone

 

Again it is a great exercise for learning to adjust the grip with your fingers.

 

https://www.youtube.com/watch?v=IY_eEs4Upbk&list=PLfPjUxfrH7_0Sdei7zaVov5tG-oI1_bts&index=54

 

Juggling while doing tricks.

 

3

 

Alone

 

Hit the shuttle high into the air, and then do some kind of trick – Racket behind the back, sit down and get back up, hit the next one between the legs  or behind the back.

https://www.dgi.dk/badminton/oevelser/4359

 

Juggling two shuttles simultaneously

 

4

 

Alone

 

It’s a fun and challenging way of learning underhand strokes, and helps you learn adjusting your grip quite quickly.

 

https://www.youtube.com/watch?v=grt0bjQCjJE&list=PLfPjUxfrH7_0Sdei7zaVov5tG-oI1_bts&index=58

 

Juggling of the Racket - 1

 

4

 

Alone

 

It’s a fun little “bragging” exercise J

 

https://www.youtube.com/watch?v=dHVwCotp86M&list=PLfPjUxfrH7_0Sdei7zaVov5tG-oI1_bts&index=45

 

Juggling of the Racket - 2

 

4

 

Alone

 

It’s a fun little “bragging” exercise J

 

https://www.youtube.com/watch?v=TR6NlgXtuMo&list=PLfPjUxfrH7_0Sdei7zaVov5tG-oI1_bts&index=46

 

Catch and throw – teamwork.

 

4

 

Multiple

 

Start with a shuttle on their Racket, and then ”throw” the shuttle to each other at the same time. Catch it.

 

https://www.youtube.com/watch?v=EXgMDinVcNo&list=PLfPjUxfrH7_0Sdei7zaVov5tG-oI1_bts&index=47

 

Teamplay - 1 - How many can you get?

 

3

 

Multiple

 

Have about 4-5meters between you, and play to each other, mainly with underhand strokes. How many can you get in a row?

 

https://www.youtube.com/watch?v=1C-kpA6CTO4&list=PLfPjUxfrH7_0Sdei7zaVov5tG-oI1_bts&index=70