# ShuttleScience

> Free badminton training app and guide: 200+ exercises, shots, footwork and drills with videos, 76 ready-made workouts from beginner to professional, a complete badminton handbook and coaching articles.

ShuttleScience is a free, browser-based badminton training app and guide. Content is general training information, not medical advice. Rules and equipment specifications follow the BWF Laws of Badminton (2023 edition); the new 3×15 scoring system applies from 4 January 2027.

## Badminton Handbook
- [What is badminton?](https://shuttlescience.com/handbook/intro.html): The game, its formats and why it is one of the fastest racket sports.
- [Why play badminton? The benefits](https://shuttlescience.com/handbook/benefits.html): What badminton does for your heart, legs, bones, reflexes, mood and social life, how much play counts, and what the research says.
- [The court & net](https://shuttlescience.com/handbook/court.html): Dimensions, lines, singles vs doubles boundaries and net height.
- [Rackets & strings](https://shuttlescience.com/handbook/racket.html): Weight, balance, shaft flex, grip size, strings and tension, and how to choose.
- [Shuttlecocks](https://shuttlescience.com/handbook/shuttle.html): Feather vs nylon, official specifications, speed ratings and testing a shuttle.
- [Shoes, clothing & kit](https://shuttlescience.com/handbook/gear.html): Why court shoes matter, plus the rest of a sensible kit bag.
- [The science of badminton](https://shuttlescience.com/handbook/science.html): Why the shuttle flies the way it does, smash physics, biomechanics and match physiology.
- [Technique fundamentals](https://shuttlescience.com/handbook/technique.html): Grips, ready position, split step, footwork principles and the families of strokes.
- [Grips & shots](https://shuttlescience.com/handbook/grips-shots.html): How to hold the racket, which grip to use where on the court, how to change it, and forehand/backhand and straight/cross-court shots.
- [Every shot explained](https://shuttlescience.com/handbook/shots-guide.html): Clears, drops, smashes, net shots, kills, lifts, pushes, blocks, drives and serves: what each shot is, when to use it and how to play it.
- [Tactics & strategy](https://shuttlescience.com/handbook/tactics.html): Singles, doubles and mixed: the core ideas that win points.
- [Rules & scoring](https://shuttlescience.com/handbook/rules.html): Scoring (current and the new 3×15 system), serving, faults and lets, in plain language.
- [Training, recovery & injury awareness](https://shuttlescience.com/handbook/training.html): How to structure training around play, recover well and recognise common problems.
- [Getting started & etiquette](https://shuttlescience.com/handbook/start.html): A first-timer's guide, buying on a budget, and how to behave on court.
- [Glossary](https://shuttlescience.com/handbook/glossary.html): Badminton words explained, A to Z.
- [Sources & further reading](https://shuttlescience.com/handbook/sources.html): Where the facts in this handbook come from.

## Articles
- [Move Them Around: The Four-Corner Plan for Singles](https://shuttlescience.com/articles/four-corner-plan.html): Why singles is a game of distance, and a simple plan for making your opponent run further than you.
- [How to Play Someone Better Than You](https://shuttlescience.com/articles/play-better-players.html): Find the one or two things that still work, keep rallies long, and turn a loss into useful learning.
- [Breaking Down a Patient Defender](https://shuttlescience.com/articles/beat-defender.html): When everything comes back, change angle and pace rather than just hitting harder.
- [Front-and-Back Attack: How a Doubles Pair Works Together](https://shuttlescience.com/articles/front-back-attack.html): The back player creates, the front player finishes. Here is how to make the system click.
- [From Defence to Attack in Doubles](https://shuttlescience.com/articles/defend-to-attack.html): Side-by-side defence is not just survival. Here is how to spot the moment to turn the rally around.
- [Push, Drive or Block? Winning the Flat Midcourt Battle](https://shuttlescience.com/articles/flat-exchange.html): Fast, flat exchanges decide many doubles points. A simple way to choose the right shot.
- [Mixed Doubles: Roles, Positions and Rotations](https://shuttlescience.com/articles/mixed-roles.html): The traditional net-and-back formation, why it works, and how modern pairs are more flexible.
- [Serve, Return and the Third Shot in Doubles](https://shuttlescience.com/articles/third-shot.html): The first three shots often decide who attacks. A practical plan for the serving pair.
- [Why Your Backhand Feels Weak (and How to Fix It)](https://shuttlescience.com/articles/weak-backhand.html): Most weak backhands are a grip, preparation or contact-point problem, not a strength problem.
- [Round-the-Head or Backhand? Choosing in the Rear Backhand Corner](https://shuttlescience.com/articles/rth-or-backhand.html): Two ways to handle the hardest corner on court, and how to pick between them.
- [Disguise: Making Every Overhead Look the Same](https://shuttlescience.com/articles/deception.html): Deception is built on identical preparation and a late decision, not tricks.
- [Timing Your Split Step](https://shuttlescience.com/articles/split-step-timing.html): The small hop that makes you faster, and the most common timing mistake.
- [Lunge Well: Reach Further, Recover Faster](https://shuttlescience.com/articles/lunge-well.html): A good lunge saves energy and protects knees and back. Here is what to check.
- [What to Do Between Points](https://shuttlescience.com/articles/between-points.html): Those few seconds between rallies are free time to reset, plan and breathe. Use them.
- [Closing Out a Game Under Pressure](https://shuttlescience.com/articles/closing-out.html): Why players tighten up near the finish, and a plan that keeps you playing your game.
- [Why You Play Worse in Matches Than in Practice](https://shuttlescience.com/articles/match-vs-practice.html): It is not only nerves. Practice and matches are different, so train for the match.
- [Getting Better When You Are Busy](https://shuttlescience.com/articles/busy-schedule.html): Limited time? Focus on what moves the needle most, and train smart around your playing days.
- [Practise the Situations You Lose](https://shuttlescience.com/articles/practise-what-you-lose.html): Turn your match losses into a practice list, then rebuild those exact situations in training.
- [Filming and Reviewing Your Own Matches](https://shuttlescience.com/articles/film-yourself.html): A phone and a simple checklist can show you what you cannot feel on court.
- [What Level Am I? Beginner to Professional](https://shuttlescience.com/articles/skill-levels.html): Practical signs of each level, so you can set the right level in ShuttleScience and train appropriately.
- [Drift, Fast Shuttles and Slippery Halls](https://shuttlescience.com/articles/drift-and-halls.html): Every venue plays differently. How to read the conditions in the warm-up and adjust.
- [Your Match-Day Routine](https://shuttlescience.com/articles/match-day.html): What to eat, pack and do before you step on court, so your body and mind are ready.
- [Helping Your Child Love Badminton: A Parent's Guide](https://shuttlescience.com/articles/parents-guide.html): How to support a young player: fun first, effort over results, and safe, age-appropriate training.
- [Fun Badminton Games for Kids at Home](https://shuttlescience.com/articles/kids-games.html): Eight simple games that build racket skills and footwork, in a garden, hall or living room.
- [Warming Up and Staying Injury-Aware](https://shuttlescience.com/articles/warm-up-injury.html): A good warm-up, sensible progression and listening to your body lower the odds of getting hurt.
- [Heat, Hydration and When Not to Play](https://shuttlescience.com/articles/heat-hydration-illness.html): Badminton halls get hot. How to stay hydrated, spot heat illness, and decide whether to play when unwell.
- [Eye Safety at the Net](https://shuttlescience.com/articles/eye-safety.html): A shuttle travels fast and fits the eye socket. Simple habits that protect your eyes, especially in doubles.
- [When to Stop and See a Professional](https://shuttlescience.com/articles/when-to-see-someone.html): Clear signs that mean stop now, see someone soon, or call for emergency help.
- [Building Real Confidence](https://shuttlescience.com/articles/confidence.html): Confidence comes from evidence, not from feeling confident. How to build it on purpose.
- [Handling Nerves Before a Match](https://shuttlescience.com/articles/handling-nerves.html): Nerves are normal and can even help. Simple ways to keep them at a useful level.
- [Focus: Staying in the Present Rally](https://shuttlescience.com/articles/focus-concentration.html): Concentration is a skill you can train. Where to put your attention, and how to bring it back.
- [Visualisation: Practise in Your Head](https://shuttlescience.com/articles/visualisation.html): Mental rehearsal adds to physical practice. How to do it so it actually helps.
- [Motivation and Goal-Setting](https://shuttlescience.com/articles/motivation-goals.html): Goals that keep you motivated: focus on what you do, make them specific, and celebrate progress.
- [Bouncing Back from Losses and Mistakes](https://shuttlescience.com/articles/bouncing-back.html): Everyone loses. How to learn from it, let it go, and come back stronger.
- [Avoiding Burnout: Sleep, Stress and Rest](https://shuttlescience.com/articles/burnout-rest.html): Signs you are doing too much, and the habits that keep body and mind fresh.

## Workouts
- [All workouts, beginner to professional](https://shuttlescience.com/workouts/): 76 sessions in 19 focus areas (Full-body strength, Lunge & leg strength, Shoulder & racket-arm care, Core & stability, Speed & agility, Power & landings, Aerobic base, Court conditioning, Footwork patterns, Overhead technique, Net & front court, Defence & drives, Serve & return, Racket skills & coordination, Mixed badminton + strength, Match play & tactics, Recovery & mobility, Match-day preparation, Mental fitness).

## Library
- [Exercises, shots, footwork & drills](https://shuttlescience.com/library/): 208 activities with step-by-step instructions, cues, mistakes, safety notes and videos.

## Optional
- [Full text of the handbook and articles](https://shuttlescience.com/llms-full.txt)