Your first badminton rallies
A simple partner exercise to find a comfortable grip and keep the shuttle going.
Start with a shared target
For your first session, team up with your partner: try to keep the shuttle in play together. Choose a small practice area and send the shuttle where your partner can reach it comfortably. You can explore the full court later.
Use one racket each and a shuttle. Before you start, make sure there is room to swing without touching anyone. Stop the exercise before picking up shuttles from the floor. If it feels comfortable, try some gentle shoulder and wrist movements and a little walking or stepping on the spot before the exercise.
Two useful habits
Hold the racket lightly enough to adjust it with your fingers. For a forehand, start with a V-shaped grip, as if offering a handshake: the thumb and index finger form a V around the handle. For a short backhand in front of you, turn the handle slightly and place your thumb behind it to help guide the racket. You do not need to lock your hand into one grip for every shot.
Between shots, keep your knees soft and your racket in front of you. After a hit, find your balance and prepare again.
Build an exchange one step at a time
- One feed, one return. Your partner gently tosses the shuttle towards the strings from below, keeping clear of your racket. Send it back with a small movement. Stop, collect the shuttle and reset. Try five feeds, then swap roles.
- Three contacts together. Start the same way, then try a short, gentle rally. Count each racket contact by either player. Aim for three in total.
- Make it repeatable. When three feels comfortable, try five, then ten. These are practice targets, not match scores. Start again whenever the shuttle falls.
If the exchange keeps breaking down
Change just one thing. If you miss the shuttle, return to single feeds. If it flies too far, shorten your swing. If you feel rushed, ask for an easier feed rather than reaching desperately for a difficult one.
Finish by naming one thing that helped: a lighter grip, a calmer movement or a more helpful feed. Keep that idea for your next session.
General practice advice: play within your limits and stop if something hurts.