Badminton drills · Defensive blocks · Intermediate · ~5 min

Defensive block & lift feeding

Calm, low defence: blocks to the front court and long lifts to the rear, from a stable stance.

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Setup

Feeder stands on a chair or in the midcourt and half-smashes; player in a defensive stance at base.

Step by step

1. Feeder smashes to forehand, backhand and body.
2. Player blocks straight or cross (first 15), lifts deep (next 15), then mixes.
3. Stay low; racket in front.

Success criteria

10 of 15 blocks landing before the short service line.

Common mistakes

• Swinging at smashes
• Standing up between shots

Easier version

Feeder throws shuttles at waist height; block into a hoop.

Advanced version

Full-speed smashes; add counter-drives.

Progression

Feeder increases pace and varies the target.

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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