Clear the court. Dynamic warmup Legs + Arms Throw equal amounts of shuttles onto each half of the court. Approx. 20 per side. Split players into two groups. Approx. 4-5 each side of the court. When the timer starts players pick up one shuttle on their half of the court and using an overhead throwing technique throw the shuttle over the net. The winner is the team with the least amount of shuttles on their half after 1 minute. Of throwing.

Avoid the balls. Static warmup Core + Arms Players spread out across half a court and assume a plank or reverse plank position. All of the coaches form a circle around the players and 1 at a time roll small balls through the players. Players must try and avoid the balls but maintain their plank but lift arms or legs to avoid the balls. Three hits from a ball and they are out. The winner is the last person left.

Shuttle run. Dynamic warmup Legs + Core Six shuttles are placed at the singles base position on both sides of the court Players starts at the base position. When timer starts they collect the first shuttle and move to place it in 1 of the 4 corners or one of the two mid court positions. Movement must be chasses for backwards movement and a run for forward movement, with a lunge to place the shuttle on the racket leg. Once all the shuttles are placed in the six positions they are then collected in the same order as placed. The winner is the person sitting at the base position with all of their shuttles.

Obstacle course Players have to balance a shuttle on their racket in a net shot style pose. Players starts at the green circle and go in and out of the orange circles. They must stay facing forward! Players then jump over the orange lines Players then jump either side of the orange line and stay facing forward. But they also have to crawl under the net without touching it and keep hold of the racket and balancing shuttle. They then go to the serving position at the red spot and serve their shuttle into the yellow circle. They then go under the net without touching it pick up their shuttle and go to the end (blue circle). If a player drops their shuttle at any point they have to do 3 press-ups penalty which can be done at the end. Top half stability is the key but also encourage players to go as fast as possible. Net removed On this court only