If you haven't played badminton since high school phys ed, now is a perfect time to pick up the racket again. This aerobic workout helps you strengthen your bones, improve hand-eye coordination, and burn calories—up to 500 or more during an hour of vigorous play. Plus, it's easy (and inexpensive) to get started.
- Equipment needed
- Badminton rackets
- Badminton net
- Shuttles (also called birdies)
Define the court.
A regulation badminton court is 17 feet by 44 feet for singles play, and 20 feet by 44 feet for doubles play. For backyard play, just make sure the net evenly divides the court, and that borders are clearly marked with cones, trees, or other objects you won't trip over. Anything outside the borders is out of bounds. If you're feeling official, the net should be 5 feet, 1 inch at the poles and slope to 5 feet in the center of the net.
Take positions.
Whoever goes first should be on the right side of the court. Stand diagonally across from each other when serving. Hold the racket horizontally, like you are shaking hands with it.
Start the game.
Always serve underhand. The goal is to hit the shuttle within the borders of the opponent's court. (A shuttle that lands on the border is considered in.) In traditional scoring, only the person or team serving can earn points—one for each serve—and games are played to 15 points.
Be ready.
Prepare for your opponent's serve by getting in the ready position. Stand with your feet about shoulder-width apart, knees bent slightly, and your weight on the balls of your feet. Hold your racket in front of you. Your wrist should be at your waist, and the racket head should be about shoulder height. Keep your eyes on the shuttle.
Do the unexpected.
Try to surprise your opponent with your shots. If he or she is playing the back of the court, try to drop the shuttle just over the net. Or, if your opponent is playing the middle, hit far into the court so he or she is forced to run backwards for the return.
