Badminton for Single Parents: Family Fun and Fitness

Here is a sport you can play with an eight-year-old and a fifteen-year-old at the same time, for the price of a court and a tube of shuttles, without anyone getting bored. That is badminton. I recommend badminton for single parents more than almost any other racket sport, because it works for the whole family, it is cheap to start, and it hides a surprisingly tough workout under all the giggling.

This post covers why it suits solo parents, how to get the family playing, and the footwork drill circuit I use to get people court-fit.

Why badminton for single parents makes so much sense

• It works across ages. A shuttle moves slowly enough for young children to hit, but a competitive rally will leave a fit adult gasping. You can adjust the game to everyone.
• You can play with an odd number. With two kids, play two against one and rotate. With one child, play singles or just keep a rally going.
• It is cheap. Rackets are inexpensive, and many leisure centres and sports halls rent courts by the hour and sometimes hire out rackets too.
• It works in the garden or park. On still days you can rally outside with a cheap set, no court needed.
• It is real exercise. Lunges, jumps and quick changes of direction count towards the NHS physical activity guidelines.

What makes badminton tiring

Badminton is a footwork sport disguised as an arm sport. Most of the effort comes from moving to the shuttle and getting back to the middle of the court, again and again. You lunge forward to the net, push back, shuffle sideways and jump for overhead shots. Your thighs, calves and lungs do the work.

That is why beginners often finish their first hour with sore legs, not sore arms. It is also why I teach a simple footwork circuit before people worry about smashes.

The badminton footwork circuit

Mark a “base” spot in the middle of a space roughly 3 by 3 metres. A living room with the furniture pushed back is enough. Put a sock or cone in each of the four corners. Do this 2 or 3 times a week.

Warm-up (4 minutes)

• 1 minute marching, then light jogging on the spot.
• 10 arm circles each way, 10 wrist circles each way.
• 8 walking lunges and 8 side lunges.
• 10 calf raises.

Main circuit

Do each drill for 30 seconds, rest 30 seconds. Complete 3 rounds, with 2 minutes’ rest between rounds.

1. Split step and recover: from base, do a small hop onto the balls of your feet, land wide, then return to ready position. This tiny hop is the most important move in badminton.
2. Front corners: from base, take two or three steps and lunge towards a front corner, racket foot leading. Touch the sock, push back to base. Alternate sides.
3. Back corners: from base, turn and chassé (side-step) back to a rear corner, reach up as if playing an overhead, then come back to base.
4. Side-to-side shuffles: shuffle to the left edge and back to base, then to the right. Stay low, feet never crossing.
5. Shadow rally: your child calls out corners (“front left!”, “back right!”) and you move there and back. This is the bit kids love.
6. Calf raise finisher: slow calf raises for 30 seconds to protect your Achilles.

Form cues

• Lunge with your racket-side foot in front and your knee pointing over your toes.
• Push back from the heel of the front foot, do not crash onto it.
• Stay on the balls of your feet between movements, knees softly bent.
• Stop if you feel a sharp pain in the calf or heel. That is a sign to rest, not push through. The NHS page on sprains and strains covers the first steps if you tweak something.

A family badminton session plan

Got an hour of court booked with the kids? Try this:

• 5 minutes: everyone does the warm-up together. Let the kids lead.
• 10 minutes: “keepy-up” rallies. How many hits can you do in a row as a family? Write down the record and try to beat it next week.
• 10 minutes: target practice. Place hoops or towels on the floor and aim for them.
• 20 minutes: games. Little ones play half court, bigger kids play full court. Rotate partners.
• 10 minutes: “around the world”, where everyone hits once then runs round to the back of the line on the other side. It is chaos and great cardio.
• 5 minutes: stretch together.

For younger kids, use a bigger, slower shuttle or a balloon at home first. If you want more games for the whole family, see my posts on exercising with your kids and hand-eye coordination games.

Fitting it in as a solo parent

The beauty of badminton is that it does not require childcare. Book a court on a Saturday morning and make it your family sport. On weekends when the kids are away, look for adult social sessions at local sports halls, where you can turn up and play with other adults at your level. Many solo parents I coach say it is the one hour a week where they feel like themselves again. For more ideas on balancing it all, my single parent fitness hub pulls everything together.

Where a bootcamp class fits

If you want more power in your legs and better stamina for long rallies, short interval classes are perfect. My SYP Recharge class uses quick footwork and bursts of effort that carry over directly to the court, and every exercise can be made easier or harder.

FAQs

Is badminton good exercise for adults?

Yes. A proper game involves lots of lunging, jumping and quick direction changes, so it works your legs and heart hard. A gentle family knock-about is lighter but still gets you moving.

What age can children start badminton?

Many children can rally with a balloon or slow shuttle from around four or five. Shorter junior rackets make it much easier for small hands.

Do I need special shoes for badminton?

Indoor court shoes with non-marking, grippy soles are best. Running shoes have thick heels that make it easier to roll an ankle when moving sideways.

Can I play badminton with knee or back problems?

Often, yes, at a gentle pace, but the lunging and twisting can irritate existing problems. Check with a GP or physio first, and build up slowly.

Book your first class

Want better legs and lungs for the court? SYP Bootcamp runs 45-minute small-group classes in Archway N19, indoors in a church hall, with a maximum of 10 people at £15 a class and options for every fitness level. Book your £15 class here, or call or WhatsApp me on 07301 512215 for the timetable. If you live up the hill, I also offer personal training in Highgate.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.