53 exercises you can do in quarantine 🏸

We have made a large collection of different badminton exercises - more precisely 53 exercises! 🏸 

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. 

Try them out. And have fun! 🏸 


Exercise

Level

Alone/multiple

Explanation

Link

The correct grips

2

 

Tutorial

 

How to grip correctly.

 

Watch the exercise here

 

Boomerang

 

2

 

Alone

 

Overhand strokes (clear etc) with a still shuttle.

 

Watch the exercise here

 

Juggling - solo – 1

1

Alone

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

 

Watch the exercise here

 

Juggling - solo - 2

2

Alone

Juggle a balloon. Alternate between forehand and backhand.

 

Watch the exercise here

 

Juggling - solo - 3

3

Alone

Juggle a shuttle, and alternate between forehand and backhand.

 

Watch the exercise here

 

Juggling - solo - 4

3

Multiple

Different juggling exercises.

 

Watch the exercise here

 

Team-juggling

3

Multiple

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

 

Watch the exercise here

 

Obstacle course - 1 – jumping exercises

1

Alone

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

Watch the exercise here

 

Obstacle course - 2 - with beanbag throw

1

Multiple

 

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

 

Watch the exercise here

 

Obstacle course - 3 - balance beanbag

1

Alone

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

 

Watch the exercise here

 

Obstacle course - 4 - with serve

1

Multiple

 

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

Watch the exercise here

 

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.

 

Watch the exercise here

Watch the exercise here

 

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)

Watch the exercise here

 

"Goal-keeper"

1

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.

 

Watch the exercise here

 

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).

 

Watch the exercise here

 

Faster than your own shadow

 

2

 

Multiple

10 shuttles, try to avoid getting hit

 

Watch the exercise here

 

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.

 

Watch the exercise here

 

Overhand throw with shuttle – clear

1

Alone

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

 

Watch the exercise here

 

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.

 

Watch the exercise here

 

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.

 

Watch the exercise here

 

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.

 

Watch the exercise here

 

Precision throw

1

Alone

Set up different targets.

Watch the exercise here

 

Target serving

 

2

 

Alone

 

Practice the backhand short serve.

 

Watch the exercise here

 

 

 

 

 

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.

 

Watch the exercise here

 

Serve – Joshua Eipe’s challenge 

 

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.

 

Watch the exercise here

 

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.

 

Watch the exercise here

 

Continuously hit and catch.

 

4

 

Alone

 

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

 

Watch the exercise here

 

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.

Watch the exercise here

 

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.

 

Watch the exercise here

 

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.

 

Watch the exercise here

 

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.

Watch the exercise here

 

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.

 

Watch the exercise here

 

Juggling of the Racket - 1

 

4

 

Alone

 

It’s a fun little “bragging” exercise J

 

Watch the exercise here

 

Juggling of the Racket - 2

 

4

 

Alone

 

It’s a fun little “bragging” exercise J

 

Watch the exercise here

 

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.

 

Watch the exercise here

 

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?

 

Watch the exercise here

 

Teamplay - 4 - How many can you get?  Butt-version.

 

4

 

Multiple

 

Juggle/play the shuttle to each other while sitting on the ground. You have to rely on pure precision. How many can you get in a row?

 

Watch the exercise here

 

Teamplay - 5 - How many can you get? 1-legged version.

 

4

 

Multiple

 

The same as "Teamplay - 4", but instead of sitting on the ground, you have to stand on one leg (remember to switch leg).

 

 

Teamplay - 3 - Play to each other with trick-shots.

 

4

 

Multiple

 

Hit the shuttle back and forth with trick shots.

Watch the exercise here

 

Teamplay - 2 - alternate between forehand and backhand

 

4

 

Multiple

 

Have about 4-5meters between you, and play to each other, mainly with underhand strokes. How many can you get in a row? In the more difficult version, both players have to alternate between forehand and backhand

Watch the exercise here

 

Teamplay - 6 - two shuttles at the same time

 

4

Multiple

Can also be done without net.

 

Watch the exercise here

 

GripFixer Academy Exercises

Wall-box (solo) - FunMinGames

 

3 / 4

 

Alone

 

Box on the wall. Foam ball or table tennis ball

 

Watch the exercise here

 

Throw-hit-catch

 

2

Multiple

Throw underhand to the player, and the player tries to play a soft and catchable shoot. Count how many you can "hit and catch" out of 10-15 shuttles.

Watch the exercise here

 

Throw-hit-1target

 

2

Multiple

Throw underhand to the player, the player tries to hit the targets. Count how many you can hit with 10-15 shuttles, and try to beat your own record.

 

Watch the exercise here

Watch the exercise here

 

Throw-hit-2targets - short and long

 

3

Multiple

Throw underhand to the player, the player tries to hit the targets. Count how many you can hit with 10-15 shuttles, and try to beat your own record.

 

Throw-hit-2targets - sideways

 

3

Multiple

Throw underhand to the player, the player tries to hit the targets. Count how many you can hit with 10-15 shuttles, and try to beat your own record.

 

Throw-hit-multiple targets

 

2

Multiple

Throw underhand to the player, the player tries to hit the targets. Count how many you can hit with 10-15 shuttles, and try to beat your own record.

Watch the exercise here

 

Wall-work - No line - How many in a row

 

4

Alone

 

Wall-work is a great exercise, we have made different variations of it. details in the links.

Watch the exercise here

 

Wall-work - Line - How many in a row

 

4

Alone

 

Wall-work is a great exercise, we have made different variations of it. details in the links.

Watch the exercise here

 

Wall-work - No box - How many in 30sec

 

4

Alone

 

Wall-work is a great exercise, we have made different variations of it. details in the links.

Watch the exercise here

 

Wall-work - Box - How many in 30sec

 

4

Alone

 

Wall-work is a great exercise, we have made different variations of it. More details in the links.

 

Watch the exercise here

 

Wall-work - Box - How many in a row

 

4

Alone

 

Wall-work is a great exercise, we have made different variations of it. More details in the links.

 

Watch the exercise here