To be physically fit for badminton, you don’t need a gym. As a matter of fact, you may accomplish an excellent workout at home that is comparable with what you would do in a gym.

Jump Ropes

When arms are used to make circles with the jump rope, the wrist, forearm, triceps, and even the shoulder are trained. These muscles in the upper body will aid in the power and quickness of each shot. The quadriceps, calves, and glutes all get trained with each hop. 

Training the lower body muscles makes it easier to move around the court more quickly, to be more explosive in the movements, and to reach the shuttlecock without becoming overly worn out. Where possible, it’s a good idea to incorporate muscle training into your badminton conditioning. This kind of approach to badminton training will benefit all facets of the game.


Burpees improves explosive jumping power. With each jump, one gets better at pushing oneself off the ground and into the air and bracing yourself for the landing. Similar muscle activation is required to finish jump smashes in badminton in order to get oneself into the air and execute the shot.

Likewise, players frequently want to sprint out to the corner rather than moving slowly while performing footwork from the middle to any of the corners. Similar muscle groups to those employed in burpees are needed for these. Burpee workouts will train this explosive energy.

Push ups

Your chest gets stronger with push ups. The chest muscles are not significantly used during the forehand stroke. The quick surge of energy from the forehand swing determines how powerful your badminton smash will be. In other words, it relies on how quickly one can swing their racket forward.

Jump Squats

One of the most common strokes in badminton is the overhead jump smash. The ability to jump well before hitting the shuttlecock is one among the smash’s crucial elements. An improvement in squat jump could lead to an improvement in badminton overhead smash and overall performance.

Six corners footwork shadowing

Setting up a planned or random footwork shadowing is all that is taken to “shadow” the six corners of a court. Basically, practise running to each corner without a shuttle utilising various footwork patterns.

One can develop footwork muscle memory through shadowing. This means you won’t have to think about it when utilising it in a game; your body will simply react.

Practices might be as straightforward or intricate. One can practise the recovery step and footwork to a single corner and can get better at your challenging corner-to-corner movements by practising them. 


The flexibility of a body is improved with stretching exercises. Flexibility is crucial for badminton footwork since most of the time, players are expected to lunge forward to the front of the court. A flexible physique enables for easy movement of the wrist, waist, and arm. Stretching will also aid in enhancing badminton smashes and swing.

The list of given exercises are not very exhaustive and can be incorporated into your exercises for badminton. There exists many more exercises, but the ones mentioned above are best suitable for badminton workouts that can be done in your home.

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