PED103 REVIEWER
powerful snapping motion.
Badminton 4 Common Strokes
1. Overhead Forehand - The
overhead badminton forehand stroke
is very common and is used most
often in badminton.
TIPS:
● Avoid exerting too much strength
into your forehand stroke.
● Complete a full swing to ensure
maximum power in your stroke.
● Allow your racket to FOLLOW
THROUGH.
● Pay extra attention to the NON-
RACKET ARM.
● Most importantly, feel comfortable
while performing your forehand
stroke.
TIPS:
2. Overhead Backhand - The
backhand overhead motion can be
compared to popping a towel at the
ceiling. As the shuttle is hit upward
to your backhand, pivot and turn
your body so your back is towards
the net.
TIPS:
● The badminton backhand stroke is
NOT a tennis backhand.
● The flick of your wrist creates a
● DO NOT hold your racket too tightly
and DO NOT tense your arm
muscles so that your wrist is flexible
to do the quick flick.
● The backhand swing should be 1
smooth and fast motion until your
racket reaches all the way to the
front.
3. Underarm Forehand - The
badminton underarm forehand
stroke is performed when you take a
shuttle in front of you, normally when
your opponent hits a drop shot to
you.
● DO NOT exert too much strength
into your underarm forehand stroke.
● Adopt the badminton forehand grip.
Also, DO NOT grip your racket too
tightly so that your wrist is flexible to
mobilize.
● FOLLOW THROUGH with your
swing, even after hitting the shuttle.
● If you realize that you’re losing body
balance as you lunge forward,
slightly bend forward when you
make contact with the shuttle.

4. Underarm Backhand - This stroke
is usually performed when your
opponent hits a badminton drop shot
to your backhand area at the front of
the court.
TIPS:
● DO NOT exert too much strength
into your underarm backhand swing.
● A backhand grip is NOT
NECESSARY. However, you can
switch to the backhand grip if you
are fast enough to make the switch.
With a backhand grip, it’ll be slightly
easier to place the shuttle accurately,
especially when you want to hit it
across the court.
● Allow the racket to FOLLOW
THROUGH to enable better flight
trajectory of the shuttle.
Basic Rules and Regulation
Rules and regulations are important
because they help to obtain and continue a
balanced level of safety, fairness, order and
justice.
1. Coin Toss - A game starts with a coin
toss. Whoever wins the toss gets to decide
whether they would serve or receive first or
what side of the court they want to be on.
The side losing the toss shall then exercise
the remaining choice.
2. Boundaries - Each side of a badminton
court has a right and a left service court for
singles. Each singles service court is
bounded by the short service line, the
centerline, the singles sideline and the back
boundary line.
The doubles court is wider than the singles
court, but both are the same length. The
exception, which often causes confusion to
newer players, is that the doubles court has
shorter serve-length dimensions. The full
width of the court is 6.1 meters (20 ft), and
in singles, this width is reduced to 5.18
meters (17 ft).
3. Format - There are two forms of
badminton, singles and doubles (it's also
possible to play mixed doubles). Each
player is allowed to use a stringed racket
(similar to a tennis racket but with the head
being smaller) and a shuttlecock.
4. Switching Sides on the Court - After
each set of the game, the players switch
sides with a 2-minute break interval.
During the 11th point of the 3rd set, the
players switch sides with a 60-second break
interval.
Badminton Doubles - how to score and
rotate
5. Scoring System - The object of the
game is to win 2 sets faster than the
opponent.
To win a set, you must score 21 points and
be at least two points ahead.
If the scores are 20-20 for example, the
game carries on until one player or pair has
a two-point lead.
If in the rare instance that a score reaches
29-29, the person who scores the 30th point
wins the set without having to gain a two-
point lead.
To score a point, you must aim to hit the
shuttlecock with your racket over the net
and onto your opponent’s floor without the
opponent returning the favor.
6. Faults
● Service Fault: Common service
faults include serving from an
incorrect location, not hitting the
shuttlecock below the server's waist,
or failing to serve diagonally to the
opponent's service court.
● Foot Fault: If a player's foot crosses
the service or boundary line before
they hit the shuttlecock, it's
considered a foot fault.
● Double Hit: When a player hits the
shuttlecock twice in succession, it's
a double hit and results in a fault.
● Failure to Return the Shuttlecock:
If a player fails to return the
shuttlecock over the net and into the
opponent's court, it's a fault.
Lets
● Service Let: If the server's serve is
not deemed legal (e.g., if the
shuttlecock touches the net and
goes over, or if there is any other
service fault), it's a service let, and
the server gets to serve again
without penalty.
● Net Let: If the shuttlecock hits the
net during a rally and continues to
the opponent's side, the point is
usually played as a let, and the rally
is replayed.
● Inadvertent Fault: If a player
commits an inadvertent fault (e.g., a
foot fault or a double hit) that is not
noticed by the umpire or the players
themselves until after the rally is
completed, a let may be called, and
the point is replayed.
● External Interference: If something
outside of the players' control, such
as an audience member entering the
playing area, interferes with the rally,
 a let can be called, and the point is while for the doubles court, the width is
replayed. extended to 6. 1m ( 20 feet), marked as the
● Equipment Failure: If a player's doubles sidelines. The full court measures
racket or other equipment breaks or 14. 723m diagonally.
becomes damaged during a rally,
and it is not due to the player's
actions, a let can be called, and the
point is replayed.

The Rules of Badminton - EXPLAINED!

Facilities and Equipment

1. A BADMINTON COURT is usually laid

on a wooden floor with synthetic mats
used as the surface of the court. The
courts are meant to provide cushion and
comfort to shuttlers who crisscross the
playing surface to deceive their
opponents with smashes and clever strokes
to win points. Hence keeping the court
surface prim and proper is mandatory
( Peter, 2021).
The court has two halves measuring 6. 7m
( 22 feet) each and separated by a
badminton net that stands at a height of 1.
55m ( 5 feet 1in) at the ends and dips to 1.
52m ( 5 feet) in the middle.
A Badminton Court has four service courts
each of which is 3.88m (12.72 feet) long
and 2.53m (8.3 feet) wide. the court has two
service lines, the short service line, which is
1.98m (6.5 feet) from the net, and long
service line 0.72m (2.36 feet) in from the
baseline

As per the guidelines laid down by the

Badminton World Federation ( BWF), the
length of a standard badminton court
remains the same - 13. 40m ( 44 feet) - for
both types of competitions. But the width
differs with the singles court running wide till
5. 18m ( 17 feet), denoted by the side lines,
 always be placed on the doubles sidelines
markings (aka the outermost boundary
matter lines width-which version wise), of
badminton you’re playing (Ma, 2022)

4. The BADMINTON RACKET is central

to all the match thrill. It is a piece of
equipment consisting of a handled frame
with an open hoop and a network
of tightly stretched strings—directly
used to strike a shuttlecock. A badminton
racket comprises six parts. ( Butt Cap,
Handle/ Grip, Shaft, Throat, Stringed Area,
and Head)

2. The BADMINTON NET is the central

gameplay element in a game of
Badminton, requiring players to return the
shuttlecock from one side of the court to
a. HANDLE/GRIP - The handle is a
the other during the match. Variations
part usually covered by the grip
of badminton nets come in polyethylene,
where you can simply place your
nylon, and vinyl.
hand to hold a badminton racket.
b. HEAD - The head is the top portion
Badminton Nets span the entire 20’ (6.1
of a badminton racket that firmly
m) width of the court and are placed
holds the strings to form a string
over the doubles sidelines, even when
bed. In addition, the shape and
singles games are played. The net has a
weight of the head significantly
height of 5’1” (1.55 m) at the edges and
influence the selection of a racket
sags slightly at the center resulting in a
according to the appropriate play
height of 5’ (1.52 m). Badminton nets are
style.
split into a 1:1 ratio with a 30’ (76 cm)
c. SHAFT - The shaft is a piece that
opening below the mesh and an equal
connects the handle to the throat. It
surface above (Dimensions.com, n.d).
attaches the head to the handle in
the absence of a throat. Moreover,
3. The POSTS must be 1. 55 meters ( or
the flexibility of a badminton racket
about 5. 1 feet) tall. In singles games, the
depends on the material of the shaft.
“ in” area on the court is only 5. 18 meters
( 17 feet) wide. However, the posts should
 d. THROAT - The 'T' shape part
between the shaft and head —
primarily serves as a support for the
head base.
e. BUTT CAP - A butt cap is a larger
component that prevents the racket
from falling off your hand. It is
located at the end portion of a
badminton racket.
Parts of Shuttlecock
f. STRINGED AREA - The stringed
BASE - The base of a shuttlecock is often
area is basically known as the
composed of a sturdy substance, such as
hitting area and netted portion of a
rubber, foam, or cork — basically
badminton racket. It is composed of
covered in a layer of leather. The bottom of
Nylon and Carbon Fiber with an
the base is flat, whereas the top is
overall length and width that
rounded like a semi- sphere.
cannot be greater than 280 and
220 mm, respectively.
SKIRT - The skirt of a shuttlecock
generally consists of natural feathers or
5. A SHUTTLECOCK ( birdie) is a
a synthetic material certainly as plastic or
fundamental component of badminton
nylon. It is threaded through holes in the
equipment that is used to hit by a badminton
base and secured with strong adhesive.
racket. It is formed by placing feathers or
synthetic materials inside a cork with a
Two types of Shuttlecock
circular base. After insertion, the feathers
Synthetic Shuttlecock
form a conical shape — directly giving the
Types of Synthetic - nylon and Plastic
shuttle stability in the air. Thus, a
Used in Schools / Training
shuttlecock always flies with the cork base
Cheaper, last longer
pointing first. It is composed of two distinct
Requires less power
parts: the base and the skirt.

Feather Shuttlecock
Types of Feather - Goose and Duck
Used in Pro-level, Competitions Light in
weight, damages easily
Requires power

Fundamental Skills of Badminton

1. Stance
● Position your legs a little wider than
shoulder- width apart, with your
racket foot in front
 ● Face your body towards the side of
the court
● Face your racket head forward
● Keep your arms slightly raised and
adjust as needed depending on the
shot you expect from your opponent
2. Footwork
How a player can move their feet efficiently
and effectively around the court.
a. The split step- where you hop
slightly and land on both feet to
prepare for the next movement.
You're able to cover more of the
court because you're already in a
ready stance-legs are bent and
loaded.
b. The side step- where you move
sideways by pushing off one foot
and landing on the other foot.
- allows you to move around the
court in a balanced and explosive
manner.
c. The lunge- where you stretch one
leg forward and bend the other leg to
reach the shuttle in the front or back
corners.
d. The crossover- where you move
diagonally by crossing one foot over
the other.
e. The jump- where you leap in the air
to hit the shuttle above the net.
3. Serve
A correct service is when a player hits the
shuttlecock with their racket over the net to
the opponent’s side -- without the shuttle
getting stuck in the net or exceeding the
boundaries of the badminton court -- with
some part of their feet in contact with the
court surface.
4. Drive
A badminton drive is a fast shot played in
the middle court that can be seen as an
offensive shot. When performing a drive
shot, the shuttle will pass very close to the
net and not raise too high.
5. Smash
A smash in badminton is an offensive shot
that is hit usually at the back of the court
and that has a downwards and straight
trajectory, landing in the center of the court
of the other player. The trajectory is
downwards because this is an offensive
shot so the main goal is for the shuttle to
reach the floor as fast as possible
6. Dropshot
It is a shot hit softly so that the shuttlecock
falls in the front area of the opponent’s court.
Usually, a drop shot lands between the net
and the short service line. However, an
ideal drop shot will land closer to the net so
that it will be difficult for the opponent to pick
it.
Objectives of playing a drop shot are to
make your opponent out of position and
change the pace of the rally.
7. Clear or Lob
A clear or lob is a good way to get yourself
more organized while you’re under pressure
and buys you some time to work yourself
back into the rally.
In summary, these fundamental skills are
the building blocks of a successful
badminton game. They enable players to
move effectively, maintain control, and
apply pressure to opponents. Mastery of
these skills, along with practice and strategy,
can elevate your performance on the
badminton court.
Badminton Grip Guide: How do you grip
a badminton racket?
Forehand Grip
The forehand grip is also called the
“handshake” grip. When you first hold the
racket, you should use your left hand to hold
the shaft and make the racket face
perpendicular to the ground. Then you open
the palm of your right hand so that the palm
between the thumb and index finger is
facing the inside of the racket frame. The
palm leans on the end of the handle of the
racket. Get the little finger, ring finger, and
middle finger naturally close together. The
index finger and middle finger are slightly
separated, and the inside of the thumb and
index finger is attached to the handle to hold
the racket. Do not stick the handle to the
palm of your hand when gripping the racket.
It would help if you kept the palm and the
handle in a certain gap.
Backhand Grip
The backhand grip method is based on the
forehand grip. The thumb is straightened,
and the inner side of the first knuckle is
attached to the racket’s handle. The index
finger is retracted and is of similar high or
slightly higher than the thumb. Use the
thumb and index finger to turn the racket
slightly outward. The middle finger, ring
finger, and little finger clench the handle.
And the end of the handle is close to the
root of the little finger. There should be a
gap between the palm and the handle. This
is to make full use of the strength of the
wrist and the pressure on the inside of the
thumb. When doing a backhand serve, the
stroke on the left side of the body and the
stroke on the shoulder are generally used in
the backhand grip.
History of Badminton
What is badminton?
Badminton could be trace back to more than
2000 years ago to the ancient game called
battledore (bat or paddle) and shuttlecock
(also called bird or birdie) similar games
were played for centuries across Eurasia
countries such as Greece, Egypt, China,
India, and Japan.
Badminton is one of the racquet sports
requiring players to hit a shuttlecock across
a net with a racket inside a badminton court.
Generally, it comes in 2 forms:
“Singles”, a 1 vs 1 game and “Doubles”, a 2
vs 2 games.
1960s - Battledore and shuttlecock was a
game involving 2 persons hitting a
shuttlecock towards each other as many
times as possible before it hit the ground.
1870 - Badminton was brought to England.
1929 - After being played in Canada,
badminton arrived in America and has been
popular there. Since then badminton has
been an Olympic sport.
Origin of Badminton
The original name of badminton was
called “Battledore and shuttlecock”, and you
can find similar games in ancient Greece
and Egypt. It used to be a game that could
have multiple players involved, and each of
them will hit a shuttlecock with feathers
with rackets.
By 18 century, since a similar game had
become very popular in the Poona version
in British India, it was also named Poona
before it was called badminton.
From the 1600s, battledore and shuttlecock
was just a game involving 2 persons hitting
a shuttlecock towards each other as many
times as possible before it hit the ground
and it used to be an upper-class game in
Europe, including England.
Nowadays, You can still find a similar game
in Japan which is called Hanetsuki, it’s a
very popular new year’s game involving a
wooden paddle called hagoita and a shuttle
called hane.
Who invented the game of Badminton?
Badminton was invented in a British India
version called Poona, British army officers
learned the game by around fi870 and they
bought it back to England with them.
Badminton was named Badminton because
the Duke of Beaufort introduced this sport at
his country estate located in
Gloucestershire which is called
“Badminton House” in 1873.
Why is Badminton called “Badminton”?
because it was officially introduced to
England in the “Badminton House”, a
country estate owned by the Duke of
Beaufort in Gloucestershire by 1873.
Since then, Badminton was named
“Badminton” instead of “Poona” and
“Battledore and Shuttlecock”.
Where did Modern Badminton Start?
Modern Badminton started in
Gloucestershire of England by 1873 since
Duke of Beaufort introduced this sport to his
friends. By 1875, the first badminton club
was started in Folkestone, England.
J. H. E. Hart standardized the rules of
badminton and by 1893, the first set of rules
similar to modern badminton was published
by the Badminton Association of England.
Badminton’s roots are tied to similar games
named “Battledore and Shuttlecock”, which
could be traced back to over 2000 years
ago, in ancient Greece and Egypt.
Development of Badminton
1950s - According to “A Brief History of
Badminton from 1870 to 1949” written by
Betty Uber, modern badminton was
created by British military officers by around
1850s in British India, at that time, a net was
added to the game and because it was very
popular in the garrison town of Poona, the
game was known as Poona.
1970s - By around 1870s, Retired British
army officers brought the game back to
England from India and it became a very
popular sport. In 1873 the Duke of Beaufort
introduced the sport at his country estate,
“Badminton House” in Gloucestershire,
since then this sport was called Badminton.
1975 - In 1875, a badminton club in
Folkestone, England was started by retired
officers from British India.
1887 - In 1887, J. H. E. Hart of the Bath
Badminton Club standardized the rules.
1892 - On 13 September 1893, the
Badminton Association of England
published the first set of rules similar to the
modern rules that were published in a
house called “Dunbar” at Six Waverley
Grove, Portsmouth, England.
1899 - By 1899, they started the first
badminton competition in the world, “All
England Open Badminton Championships”.
1934 - By 1934, the International Badminton
Federation (IBF, now known as the
Badminton World Federation) was formed
with England, Scotland, Wales, Canada,
Denmark, France, Ireland, New Zealand,
and the Netherlands as the founding
members.
1948 - By 1948, the International
Badminton Federation launched the first
tournament: Thomas Cup (World Men’s
Team Championships).
1972 - By 1972, Badminton became a
demo sport at the Munich Olympics and
became an official Olympic Sport at the
1992 Barcelona Olympics. At that time, only
singles and doubles were listed.
1996 - By 1996, Mixed Doubles was
included in the Atlanta Olympic Games, til
now, Badminton is still the only sport with
mixed doubles events in the Olympics.
2000 - These countries have won the gold
medals at the Olympics since 1992 to 2020:
Indonesia, Denmark, China, South Korea,
Japan, and Spain.
2020 - The 21st century saw significant
technological advancements in badminton
equipment, including racquets and
shuttlecocks, which led to changes in
playing styles and strategies.
Warm-up / Conditioning Exercises
Mobility and Activation
Simply put mobility is movement and
stretching is holding a position. Activation is
used to isolate areas of the body or muscles
that need to wake up. Activation work is
targeted to your weak areas. Mobility is
targeted to your tight areas.
Your core engages during resistance
activities in which you're holding weight in
your arms, such as biceps curls, squats,
deadlifts, and military presses. They can be
a low-intensity exercise that will give your
body a break and help it heal from high-
intensity training.
Movement
refers to the intentional physical activities
and motions performed before, during, or
after a workout session to prepare the body
for strenuous exercise, enhance
performance, reduce the risk of injury, and
improve overall fitness. These movements
can encompass a wide range of exercises,
stretches, and dynamic activities tailored to
the specific goals and needs of the
individual or group.
Pulse raisers
Are activities designed to gradually increase
the heart rate and prepare the body for
more strenuous physical activity. These
exercises aim to elevate the pulse and
warm up the muscles, which helps reduce
the risk of injury and improve overall
performance during a workout or sports
activity.
The purpose of warming up before physical
activity is to prepare mentally and physically
for your chosen activity. Warming up
increases your heart rate and therefore your
blood flow. This enables more oxygen to
reach your muscles
Pulses provide protein and fibre, as well as
a significant source of vitamins and minerals,
such as iron, zinc, folate, and magnesium,
and consuming half a cup of beans or peas
per day can enhance diet quality by
increasing intakes of these nutrients.
Explosive Movements
Standard explosive exercises use large
muscle movements such as squats, power
cleans, weighted or unweighted vertical
jumps, heavy ball throws, or even hill
sprinting. Smaller muscle exercises like
bench presses or push-ups can also be
used to build power but will limit the overall
results to those muscle groups.
Also an explosive strength is the speed at
which you can use your strength! It involves
heavy loading in shorter high speed
movements for a few repetitions with long
rest periods between
muscle readiness, helping to prevent
injuries and enhance overall physical
performance. Movement patterns
encompass a range of functional actions
such as squatting, pushing, and pulling,
forming the foundation of effective fitness
routines. Pulse raisers, like jumping jacks or
jogging in place, are brief cardiovascular
activities that increase heart rate and blood
flow, serving as effective warm-up
components. Explosive movements focus
on rapid, powerful bursts of strength and
agility, often seen in activities like
plyometrics, to enhance athletic prowess.
Coordination and reactions involve
exercises and drills that enhance the ability
to move fluidly and respond quickly to
external stimuli, fundamental for sports and
everyday activities requiring agility and
precision.

Coordination and Reactions

refer to the ability of an individual's nervous
system to efficiently communicate with
muscles and joints, allowing for smooth and
precise movement patterns. These
exercises aim to enhance the
neuromuscular connection, which in turn
improves an individual's overall athletic
performance, agility, and responsiveness.

Summary
Mobility and activation exercises involve a
series of movements and stretches
designed to improve joint flexibility and