What are the best exercises before playing badminton?

by Are Boo

(Kuching, Sarawak , Malaysia)

Question: What the best exercise before we play badminton and what the best body part to build when we want to play as a pro?

Hi Are Boo, thank you for the question.

Recommended Exercises before Playing Badminton

Before you start your badminton session, there are 3 main exercises that you’ll need to perform to maximise your performance in your badminton games.

1. Warm Up Your Body and Increase Heart Rate

To increase your heart rate, engage in exercises that require full body movements. There are many ways to do this:

  • Jogging around the court
  • Jump training with a skipping rope

Spend around 2-3 minutes to increase your heart rate.

At the end of the exercise, your body should feel warm and your heart should be pumping.

2. Stretching

When your body is warmed up, perform a couple of stretching exercises to loosen up your muscles.

Stretching helps increase your flexibility and lowers the chance of injury during a game.

Stretching is effective ONLY after you warm your body up.

Therefore it’s important that you perform the first exercise to warm up and increase your heart rate.

Spend about 10 minutes in this process to stretch your muscles.

3. Stroking

Next, perform a couple of strokes on the badminton court with a partner to get a feel of the game.

In order to maximise your performance during your games, make use of this stroking session to get yourself comfortable on the court.

Stroking before playing badminton games is essential to help you achieve your best form.

While stroking with a partner,

Spend 5-10 minutes stroking and you’ll be playing at your peak performance.

A video illustrating the exercises you should do before playing badminton
Take notice of the exercises the players do before getting onto a badminton game.

4. Which Body Part Should You Work On

Badminton is a high intensity sport where agility is the primary factor in fitness.

If you’re playing casually, intense training is not really a “must”. If you intend to train, train more on your shoulders, abs, and legs.

Train yourself so you can perform quick bursts on the court. This means you need absolute speed and agility.

In other words, it won’t be like an intense body building session. Getting big and buff won’t help with agility.

Being muscular DOES NOT increase the power of your badminton shots. In fact, huge body muscles SLOW YOU DOWN.

There are many things to work on your fitness if you want to play like a pro.

The video below briefly explains the areas of fitness you need to work on to achieve high performance.

This video contains many fitness terminologies. It might be quite difficult to understand. Don’t bother researching all the terms unless you are keen in knowing them.

What you should focus on is to get the basic idea of the video; that is, which area of fitness you should improve in order to play badminton at an intense level.

And finally, practice and train in your free time.

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