Imo footwork and leg power related exercises are the best, because it helps you reaching corners better. I've come to realize how little force my legs could produce to spring myself back and forth after I started playing XD. So naturally, I work on squats and rope jumping, it helped tremendously in covering for my partner.

Trap/hex bar deadlift, lunges, side lunges, Bulgarian split squats, box jumps, jump squats, pull ups, rows, rear delt flys, lateral raises/around the worlds/Lu raises, tricep exercises, forearm exercises, planks, mountain climbers. Any foot speed exercises.

Many lower body exercises would help, but if I had to pick one, it would be single leg squats, aka Bulgarian split squats. Plyometrics would also helpful.

Legs

most gain for performance, I am gona go with footwork drills.

to be honest more context is needed, you have to identify what you are lacking in you gameplay before that question.

>>are you slow on court?

train legs 1 . lunges & squats for strength, 2. calf rises for burst speed,

footwork split step, scissor jump etc.

>>always out of breath?

train stamina go for run.. multiple short sprints helps more as that is more like a Badminton match.

>>shuttle always go to a different direction then where you are at? / always clash with your partner?

learn to read players better watch more matches. learn badminton tactics ( what you should & shouldn't do in certain situations)

>>shuttle always dont go where i want it to.

train control

make sure you know how to properly hold a racket. bad habits is notoriously hard to remove the more you progress.

increase accuracy most effective via shuttle drill on court "but entirely possible can be done in a small room with a few shuttles. "

learn to bounce the shuttle on your racket but control how high it goes a lower better imagine a net shot. when u can do that consistently spin it. if thats done cross it. if that's done deception /double stroke.

>> poor defense

increase reaction speed, train backhand defense & forehand lift.

most effective via shuttle drill on court "but entirely possible can be done in a small room with a few shuttles. "

1. learn to serve properly, the backhand motion is the same motion when you are defending a smash attack. if someone can serve well they most likely can defend well.

2. hit the shuttle to the wall it will bounce back hit it again. similar to defensive motion again. think its call a wall shuttle drill or something. if you did it right & consistently at a good pace it will help alot, but bth there are better ways to train, as i suck at this drill but my defense is pretty good.

3. if your control is good enough to block shots ask someone to throw shuttle at you about 4-5m apart slowly at first, speed up if its too easy. block it with a racket.

block literally means just holding your racket and let the shuttle bounce off. dont swing hard hit you training partner and expect them to be happy about it. you are off court so net protection for your shuttle feeder. if its too easy elevated the feeder position.

>>lack of strength/ poor attack

limiting factor of shuttle speed & power is usually not your physical strength.

I ever play matches with cute small little girls that can smash me to oblivion. ( they are u16 state players tough hahaha they dont do strength tranning yet as they are a bit young).

and gym rats with huge arms but... cant do a half decent smash.... yea technique & form matters more than raw strength.

improve on your techniques & form a small amount of push up is atcually more than enough to prevent injuries.

hope it helps, and remember to have fun on court.

>>general strength conditioning & prehab for Badminton check the link below.

below is one my reply comments focusing on a Badminton fitness routine example.

https://www.reddit.com/r/badminton/s/7GnbVFuEAs

What you’re describing is a great general health workout routine.

Weight training is great, but you should also include mobility training to increase your range of motion and protect your joints. Badminton is really hard on your ankles and knees due to its sudden stop-start movements. Lunges, hip switches, abductor exercises, and shoulder rotations are your friends.

Jump rope is a great cardio which will obviously be helpful in badminton. Learning things like double or triple jumps can also assist in your wrist control.

1. all good exercises. Focus on movement (squat, hinge, push, pull) and most importantly adaptations you want vs exercise. In general compound barbell exercises are tried and true because if you done these at an appreciable level it has high systemic stress and will cause your body to respond.

For muscle/connective tissue related adaptations go large range of motion and use the repetition method. Using AMRAP or plus sets are the most popular ways. High levels or soreness with this method and can impact or interfere with skill work. Not to mention having more mass produces more need for recovery requires more circulation. Still useful in short phases but don’t over do it.

Best way imo is to develop the nervous system. You need to increase force capacity, predominantly use higher loads 1-5 reps to maximize acceleration. Then you want develop high rate work: no load to light load (or high load w/ Olympic weightlifting) with max contraction speed. Last two focus more on quality vs quantity. Usually prioritizing rest and extreme levels of output and intent. The last two are skills imo that needs to be trained systematically. It is also beneficial because badminton relies on relative strength to maximize speed to weight ratio. Usually any little mass gain from the last two methods will accompany exponential force gain. 

Give me two 70kg males equal skill, one squats 70kg the other squats 165kg. I guarantee you the second one can reach and intended target faster and each cut/jump they make is less taxing on the joints.

2. jumping rope is a low intensity form of plyometric implementation. For ankle and foot stiffness, quickness of the lower leg. I’ve trained two junior USA badminton national champions and Pan American champion they all can do double unders. Funny enough they are usually quite quick and lack power or follow through on that quickness. This is why depth drops and other power methods are important. 

3. forearms and grip are predominantly slow twitch. Meaning you can do these fairly often since blood and circulation supply is high. So recovery is high. I would vary the rep range yes but I would try to vary the contraction type add concentric into an isometric hold. I would set a timer for 10 seconds and see how many you can do in 10s to work on contraction - relaxation.

Overall fitness is a plus. Jumping rope is good for shot that involves jumping and can help you get better air time. Both gyro ball and hand gripper help but you don’t essentially need it. Just practice air swing or doing a figure-8 while holding a racket is good enough.

1. All compound movement exercises are proved to increase athleticism. However if you want even better results, I'd say replace bilateral exercises with unilateral versions. Squats can be replaced with bulgarian split squats, deadlifts can be replaced with single leg or b stance RDL, for shoulder press, you can do unilaterally with dumbbells instead of barbells.

Badminton is a single leg at a time game - these single leg exercises will improve your strength with added benefits of the stability and mobility as well.

2. Skipping rope is a great exercise for badminton since calves play a very important role in explosive movements. Also you need to be on your balls of feet a lot and calf strength helps with that endurance.

3. Medicine balls can be used to train rotational power which is a huge plus for badminton.

Having said all that - Don't overdo training. Build strength through compound movements and then convert that newly gained strength into agility with fast feet, ladder exercises and plyometrics.

Asking how to use a hand gripper to strengthen your grip is like asking how to use a pair of scissors to cut a sheet of paper.

I am wondering how you might use a hand gripper to not strengthen your grip?

There are some videos by "Swift Badminton", in which he describes some Exercises for badminton players to increase their strength.

Hello. I am badminton coach at Boulevard club in Toronto. This is standard workout regime I give to all my students for them to do after shadow footwork:

​

- 2 reps of 24 pushups

- 80 burpees

- 4 reps of 50 squats

- 100 doubleskips with skipping rope

- 300 swings with squash racket (tennis racket alternative option for fan without squash racket)

​

This workout is meant to be done in 18 minutes or less. If you cannot do this workout, you can try doing it over more time. My most competitive student do this workout at least 5 times a week and their speed increase very much.

Squats, lunges, ab/core work, sled runs, box jumps.

Raw cardio is also essential. My preference is stationary bike, preferably in a spinning class so I can feed off the energy of the class and go five times harder for a full hour rather than half assing for 5 minutes.

Actually if you go to Badminton Insight youtube channel they have a website with a weights program for badminton costs around 15-20 euro and it's very well done. Program layout and videos on how to do the exercises.

Its probably the most helpful guide around

Everything kinda, badminton is mostly about transferring power (see here) from muscle to muscle and good execution.

You don't need more strength to do a reverse clear but better footwork and better arm movement while using the correct grip.

I'd say for starting it's better to focus on your legs, cardio and core strength, then and only then you can work on your arms and shoulders. A strong arm means nothing if you are late to hit the shuttle.

On top of what people already mentioned here, I think forearm training is extremely important — not necessarily for strength, but moreso for prehab / injury prevention (esp. tennis elbow). Weighted wrist extension, pronation-supination, and even simple gripping exercises (i.e. farmer’s carry) are good finishers you can do on any workout day. It also helps that good-looking forearms are an underrated part of any physique, as it’s mostly visible whatever you wear :)

My advice is to build a strong core. It will keep you away from injuries as well as make you stronger.

Core, shoulders - deltoid and rotator cuff, triceps, back - lower back used a lot but don't neglect the whole back. The thing is, the only major muscles left is chest and biceps so you might as well just do them so you don't get muscle imbalances. Chest is used a bit but barely

I have not met anyone that can confidently say they have mastered '6 points footwork'.

I have also not met anyone that has ever beaten the wall in a 1 v 1.

/sarcasm

jump rope

The one thing you can do at home which you can’t do at a gym is look at your reflection in a window or mirror as you practice swing form. Instant feedback will help you fix your swing form quickly

Saitama did not use a gym.

Thanks to COVID, there are a ton of videos on YouTube about badminton specific workouts to do at home. Will edit them in once I'm back on PC.

Here’s some things to consider. While it’s great to isolate certain muscles the body works as a whole a lot of the time, especially in sports, so we can’t neglect exercises that coordinate the whole body at once. If I were to design a badminton workout it would probably be something like this going 1-2 reps from failure on most things 12-15 rep range to slightly focus on muscular endurance and less on weight, 3-4 sets. Day 1: Hex/Trap bar DL, RDL, 1 set box jumps AMRAP, body weight dips, bicep curls, shoulder lateral raise. Day 2: some kind of row, lat pulls or pull-up, reverse extensions, overhead or military press, Bulgarian split squats, tricep extensions of some kind.

Rotator cuff and forearm exercises can easily be done every day or you can toss them on at the end of any workout as they’re not strenuous at all. I would train primarily for coordination, endurance and muscle activation, and avoid very heavy weights in the low rep ranges.

You can take a look at knees over toes on youtube and see what exercise you can pick up from his recommendation, its a good place to start for preventative knee health exercises

I've seen Viktor axelson does like, weight squat jumps while holding a dumbbell or something between his legs to help him work muscles for jump smashing

If your technique draws strength from the shoulder, your technique is wrong.

The strength comes from your waist/back and by extension your legs. The arm is only a medium for power transfer. Your arm should feel mostly relaxed with tension only in the forearm and only for a short duration. Essentially your arm needs to act like a whip and your hand grips only just before your racket hits the shuttle so it doesn't fly out of your hand.

Focus training on your legs and back (plus core for stability). In particular you need not only strength, but endurance. The two require different training modes. Short bursts on high load for strength. Many repetitions with medium or low load for endurance.

The other focus area is strategy and tactics. You need to know what you are good at and how it matches up against other styles. You need to know the strategic approaches (active game, reactive game, tempo mixup, stamina battle, etc) and the tactics (specific sequences of short-long, side-side shots). Basically the strategy is how you want to win and the tactics are what specific actions you take to win. This is best learned with a coach, because self study can easily lead to misinformed approaches. Once you have a firm grasp on strategies and tactics (this usually only comes after 5+ years of play) you can start doing your own research, but I still recommend having a lot of coaching input.

It is like 65% legs, 25% core, rest are arms.

Tyler twists to keep your forearms healthy and as has been pointed out better technique for movements.

Also - Thick thighs save lives

Legs and core are the most important body parts to strengthen for badminton but that can only give you the edge if your technique is good enough.

If you can't find time to head to a court to hit around then you can start creating the fundamentals of your basic strength. You can do stretches, muscle exercises and stamina exercises to build the core fundamentals so that when you get court time, you just need to focus on hitting the bird.

You can find some decent videos on YouTube about exercises to do. I follow a channel called coaching badminton. He explains this very clearly and has clear demonstrations from different levelled students so that it's not just a pro showing things that might intimidate you

You can join a badminton group and play with them.

Yes, you should continue the core and mobility work. You can also do lunges and squats for leg strength (although at some point you'd need to do a million of these so if you have weights it's a lot more efficient and effective) Don't neglect hip strength either. For upper body, you can do push ups and dips I guess. If you have weights you can do other things too.

Hey check out darebee dot com. Doing a lot of HIIT will help in badminton. You can pick out daily challenges or start following a program from that site. It's donation driven so no ads etc. Good luck.

Honestly tell your parents to get there act together and let you at least attend a club or go outside. If you don’t mine me asking how old are you cause that has quite the impact on how much they can reasonably stop you from doing.