Racket skills & coordination · Beginner

Racket skills & coordination – Beginner

Grip changes, shuttle balance and tapping, overhead throwing and target games.

Warm-up

1. Shoulder circles & arm swings — 10 reps
2. Wrist & forearm preparation — 1 min

Racket skills

1. Grip-change ladder — 2 × 45 s · 40 s rest
2. Racket-face control: shuttle balance & flip — 2 × 35 s · 40 s rest
3. Shuttle tapping (keep-ups) — 2 × 45 s · 40 s rest
4. Overhead shuttle throwing — 2 × 11 shuttles · 55 s rest
5. Target bucket game — 2 × 8 shuttles · 40 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

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