7 Best Solo Badminton Exercises: Training Without a Partner

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Last Updated on 30/07/2023 by Kriss

Are you a badminton enthusiast looking to level up your game, but often find yourself without a partner? Fear not! This guide is your ticket to becoming a self-sufficient badminton player, capable of improving your skills even when you’re alone. We’ve curated seven effective exercises that will enhance your agility, precision, and strength, transforming you into a formidable player. Whether you’re a seasoned player or a beginner, these exercises will help you master the court on your own.

So, let’s dive straight into it!

1. Shadow Badminton – The Art of Imitation

Shadow badminton is a fantastic exercise involving mimicking the movements you typically make during a game. It’s like dancing with an invisible partner! This exercise is designed to improve your footwork, speed, and agility, which are crucial for a game of badminton. Practice different strokes, jumps, and footwork patterns. A common practice is to cover each corner of the court once as in the image below.

There are various footwork exercises you can do on your own and we show a lot of them in our blog post about footwork.

2. Wall Rallies – Your Wall, Your Opponent

Who knew a wall could be your training partner? Wall rallies are a simple yet effective exercise to enhance your control over the racket and the shuttle. The goal is to maintain a continuous rally against the wall, improving your accuracy and precision with each hit. You can do multiple exercises with the wall. Train your forehand lift, backhand lift, or train to switch grips quickly between forehand and backhand.

If you have good grip power you can even try to play drives against the wall. Keep your grip loose and tighten it shortly before you hit the shuttlecock.

You can see a simple wall drill in this video on YouTube. If hitting the shuttlecock against the wall is too loud or leaves stains on the wall, consider using some balls made of wool. They are silent and don’t damage your racket strings.

I personally use some Hecsballs and I really like them. I don’t get paid to say that and this is no advertising, I just think they are a great product. That being said, creating something similar at home should not be too difficult.

3. Strength Training – Building a Badminton-Ready Body

Strength training is an essential part of any athlete’s routine, and badminton players are no exception. It helps build muscle strength, improves bone health, and enhances performance on the court. Here are some strength training exercises specifically tailored for badminton players that you can do on your own:

1. Squats: Squats are a great lower-body workout that targets your quadriceps, hamstrings, and glutes. They help improve your leg strength, which is crucial for powerful shots and quick movements on the court. You can start with bodyweight squats and gradually add weights as your strength improves.

2. Push-ups: Push-ups are a great upper-body exercise that strengthens your chest, shoulders, and triceps. They also engage your core, making them a fantastic full-body exercise. A strong upper body can enhance your swing power and endurance during long matches.

3. Deadlifts: Deadlifts are a powerhouse exercise that works multiple muscle groups simultaneously, including your back, glutes, hamstrings, and core. They help improve your overall strength and stability, which can translate into better performance on the court.

4. Shoulder Press: The shoulder press is an excellent exercise for strengthening your shoulders and arms, which are vital for powerful and precise shots. You can perform this exercise with dumbbells or a barbell.

5. Pull-ups: Pull-ups are a challenging yet rewarding exercise that strengthens your back, shoulders, and arms. A strong back is essential for maintaining good posture during the game and helps keep the balance.

You will typically aim for 10-15 reps and 3 sets for each exercise to quickly feel and see the results of your hard work.

Squats are great for developing leg strength

Remember, proper form is crucial in strength training to avoid injuries. Start with lighter weights and gradually increase as your strength improves. Also, ensure you have rest days between your strength training sessions to allow your muscles to recover and grow.

Strength training, when combined with the other exercises mentioned in this guide, can significantly enhance your badminton performance. So, don’t skip them next time you’re planning your workout routine!

4. Practice your Short and Long Serve

We have already talked about why the serve is such an important shot to master. Inconsistent serves give your opponents easy points and lead to frustration. But here is the good news: you can easily improve your serve on your own. Simply grab 100 shuttles and go for it. Try to make the serve consistent first, adding some deception and variation after that.

If you are not sure what is wrong with your serve and why you can’t get it right it helps to film yourself and compare it to the pros. Often times you can see your mistakes very easily since it is not a very complicated movement.

You can improve your serve completely on your own

A good starting point is watching a tutorial like this one for the short serve and this one for the long serve.

5. Yoga – Work on your Mobility

Yoga, that ancient practice you’ve probably heard your super-fit friend raving about, can actually be a secret weapon for badminton players. It’s not just about twisting yourself into a pretzel; it’s about boosting your flexibility, balance, and even your mental game.

Being more flexible can help you reach difficult shots and improve your stability. It also strengthens your core and you will learn to better control your body.

Adding a bit of yoga to your training routine can seriously up your badminton game. It’s not just about the poses; remember to focus on your breath and enjoy the calmness it brings. So, why not give it a go?

6. Shuttlecock Juggling – Perfect Your Touch

Have you ever considered juggling or catching the shuttlecock with your racket?

Don’t toss the shuttle up too high and you will see that it becomes quite complicated the lower you try to keep the shuttle. You can also try to switch between forehand and backhand (check our guide on the correct grips first).

Another great skill to improve your touch is to lift the shuttle up into the air and catch it with the racket so that it lays still on the racket head. The German pro Player Tobias Wadenka shows this drill in his video:

7. Feeding Machine – Your Tireless Training Partner

We know most players don’t have access to a feeding machine, but we still wanted to include it on our list since it is a great way to train on your own.

You can use the machine in two different ways:

Feeding to one spot: This is great when you want to focus on one shot or one corner. The machine will feed shuttlecocks to that corner and you can train any shot you like.

Random Multi Shuttle: The machine will randomly feed to all corners of the field and you have to keep up with it. This is a great way to train your footwork and stamina.

Remember, while a feeding machine is a fantastic tool, it’s essential to use it wisely. Start slow, focus on your form, and gradually increase the intensity of your practice.


And there you have it – seven powerful exercises to boost your badminton performance, all of which you can do alone. Remember, consistency is key. Incorporate these exercises into your routine, and you’ll soon see a noticeable improvement in your game. So, why wait? Grab your racket and start your journey to becoming a better badminton player today!

Happy training!

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