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Our HBL badminton programme is a great opportunity to work on some simple exercises that will test your reflexes and reactions.
Our HBL badminton programme is a great opportunity to work on some simple exercises that will test your reflexes and reactions.
4 sessions to work through, updated weekly.
4 sessions to work through, updated weekly.
Age group/level:
Junior School, Middle School & High School
All levels
Learning Objectives:
Improving footwork and reactions
Perfecting your net shots and strokes
Working on control of the shuttle and consistency/accuracy
Exercise your mind with our badminton word scramble
Duration:
15 minutes - try to practice everyday from a selection of exercises below
Equipment:
Coloured cones (to mark out) if you don't have you can use toy blocks of different colours
Badminton racket
Shuttlecock
We are focusing on maintaining your overall general fitness through basic badminton drills and exercises.
For more general strength and conditioning sessions, click on the link below.
Session 1: Quick Feet Drills
Session 1: Quick Feet Drills
Exercise 1: Reaction Drill
Grab 4 coloured cones and place it on the floor, creating a square
Roughly 1m x 1m
Get your siblings or parent/guardian to say out one colour at a time
React!
Exercise 2: Going around the cones
Grab one cone and place it on the floor.
Get your siblings or parent/guardian to say "Go"
React and launch your feet
Exercise 1 & 2 Demo
Session 2: Strokes & Net Shots
Session 2: Strokes & Net Shots
(To exercise the mind we have also included a Badminton Word Scramble)
Exercise 1: Warm Up
Bouncing, Against the wall & Strokes
2 minutes for each exercise, 2 sets.
How many times can you bounce and hit against the wall?
Exercise 2: Net Shot Exercise
A step by step technique on how to improve your net shots
Practice your footwork at the same time
3 sets of 10, practice more if you can!
Familiarise yourself with Badminton Vocabulary words!
Familiarise yourself with Badminton Vocabulary words!
Session 3: Racket Grip & Control
Session 3: Racket Grip & Control
Exercise 1: Wall Drill
Stand 5 feet away from the wall with a racket and a shuttle
Focus on hitting the shuttle on the same spot
Use different shot techniques
Spend 5 minutes on this drill and record the maximum number of hits you got!
Exercise 2: Shots - technical training
Backhand, forehand, lift & netkill
Focus on sharp and short movements
Gripping techniques & practice hitting shuttle against the wall
Control the force of hitting the racket
Lots off great coaching tips
Duration: 10 minutes
Session 4: Power & Core Workout
Session 4: Power & Core Workout
Exercise 1: Hitting with more power
A step by step technique to be able to control your racket and hit with more power
Usage of forearm rotation
Explanation on key points in order to have more power
Exercise 2: Legs & Core
Keep yourself fit & strengthen your core!
Good for stability with 5 different exercises
40 seconds work, 20 seconds rest
Tactical Advices
7 important rule of thumb that single players should take note of
Elaborated and simple explanation on those advices given
Duration: 8 minutes
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