Practice badminton at home—this is the most effective way to improve!

Forehand swing practice

Key points for the wrist

▲ Swing the racket up and down, using your wrist as the pivot.

Backhand Stroke Practice

Key points for the wrist

▲ Swing the racket left and right, using your wrist as the pivot.

1. Bottle Practice Method

The bottle exercise method can first strengthen wrist muscles and secondly build finger strength, making it even more convenient for practice without a racket.

▲ Practice backhand wrist rotation and power generation

▲ Practice wrist flexibility with figure-eight movements

2. The "Shoot-and-No-Ball" Practice Method

Hitting practice is an important and effective method in badminton, primarily focused on developing your racket feel. Not only does it help refine your hitting technique, but it also allows you to become more attuned to the racket's aerodynamic properties and overall handling characteristics.

▲ Demonstration of wrist flexibility exercises using a rotating motion

▲ Wrist-Looping and Swing Practice

Specialized racket practice

1. Forehand High Clear

▲ Forehand Clear

Key points: Keep your racket high, simulate a high, forward-upward impact with the ball, and ensure your wrist swings swiftly.

2. Backhand Clear

▲ Backhand Clear

Key points: Raise your racket high, ensure the racket face is square, swing forward aggressively, engage your wrist with firm force, and at the moment of impact, gently press your thumb toward the net. Keep your movements quick and powerful—this practice will help improve your racket swing speed and strengthen your wrist strength.

3. Forehand Flat Clear

▲ Side Forehand Flat Drive

Key points: Side lunges—keep your arms extended out to the sides as much as possible, lifting them slightly higher with each beat. When swinging the racket forward, push forcefully with your index finger, ensuring a quick and fluid motion.

4. Backhand Flat Drive

▲ Side Backhand Flat Clear

Key point: Strike the net with your thumb firmly, keeping the racket face slightly sideways and flat.

5. Forehand Lift

▲ Forehand Drop Shot

Key points: Step forward with your leading foot, ensure quick wrist flicks, and sharply lift the racket upward and forward from back to front. Make a slight upward hooking motion with your wrist.

6. Backhand Drop Shot

▲ Backhand Drop Shot

Key point: Use your forearm to guide the wrist movement—keep the wrist flick quick and sharp. Only with this technique can you loft the ball far, landing it close to the baseline.

The above demonstrates how to practice wrist movements and swing techniques at home. If you have the necessary facilities at home, you can even try wall practice sessions.