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Step 1
Loosen up your arms by swinging them back and forth and side to side. Stretch each arm to its fullest, holding the stretch from 15 seconds up to two minutes. Arms get lots of use making shots in badminton.
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Step 2
Circle your wrists while keeping your arms straight. Hold the stretch when your wrists are at a 90-degree angle from your arms.
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Step 3
Stretch your ankles in a similar way with alternate ankle stretches. Move your ankle through its full range of motion. Do this exercise while standing to increase balance too.
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Step 4
Lunge and twist at the waist to loosen hamstrings and trunk. Step out with your left foot until the left thigh is parallel to the ground. Twist at the trunk to each side before returning to the center and standing up straight. Repeat on the other side.
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Step 5
Focus on your balance by putting more weight on the balls of your feet. Fundamentals like this position allow you to move quickly and remain ready to return the next shot.
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Step 6
Try shadow badminton, where you imagine playing against one of the fastest and best players. Shadow badminton forces you to practice fast footwork while making shots from all points of the court.
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Step 7
Consider strength training after you become familiar with the basic shots and other fundamentals.
