The plank exercise can strengthen your abs, glutes, obliques and spine. Badminton is a popular fast-paced indoor sport. Exercises for Badminton Players Stellar balance, reach, agility and lightning feet -- these are some of the ingredients that make badminton exciting enough for Olympic competition. Leg strengthening and agility exercises are key to improving your badminton game. Again, keep your non-racket arm extended when you take the shot, and ensure you’re landing on both your feet! Lunge forward a full stride with your heel landing first. Balance is a vital aspect of the match because it enables swiftness – allowing you to receive more shots, move across the court faster, and to be more accurate in your game. Here are some important tips for you to note down when it comes to improving your balance: eval(ez_write_tag([[300,250],'thebadmintonguide_com-large-leaderboard-2','ezslot_8',182,'0','0']));Now here’s something people tend to readily neglect. This means you need to engage the quads, hamstrings, glutes and your hips. Also exercise your knees, since they play a key role in badminton. You can also go to the gym, and do squats, lunges, cycling to further strengthen your legs. When rightly balanced, you can ensure you’ll hit the shuttle to the best of your abilities. It engages your full body, utilizing mainly your calf muscles, arm strength, glutes, and hamstrings. High Knee Jumps; Push Ups; Squat Jumps; Burpees; Plank Mountain Climbers; Bicycle Crunches; Jumping Lunges (Split Jumps) Star Jumps (Jumping Jacks) This HIIT training consists of 8 Exercises. Together this means better posture, improved balance and advanced flexiblilty – all key components for a healthy lifestyle. You should feel the pressure on your calf when you are lowering your heel. And it’s also very good exercise to strengthen the joints on your ankles. The shoulder muscles and the wrists can take most of the pressure off the leg muscles, hence making it easier to achieve that full-body balance. After a while you could hold dumbbells during this exercise to increase the difficulty. Not only that – yoga can truly preserve your mental strength and peace. So how will you maintain your balance? If you continue to use this site we will assume that you are happy with it. And then repeat. Do 1 hold for 30 seconds 4 times with 30 seconds to 60 seconds rest in between. Aspects of Joints. Start with this beginner's move, keeping a stable chair or a wall within an arm's reach. This can be described as an attitude of persistence and resilience to not give in tough situations. Think of it as revving up your car and getting the engine ready before you begin to drive out on a cold, winter day. The aim of this exercise is to jump with both feet at the same time while bringing your knees as high as possible. Similar Exercises. This works your calf muscles, glutes, quadriceps, adductors and hamstrings. Save my name, email, and website in this browser for the next time I comment. Lower body strength and endurance are important to the badminton player. This will work your quadriceps, calf muscles and hamstrings. It will further improve your explosiveness, agility and fitness. So before you start playing, be sure to warm up and stretch out your wrists. Better balance accentuates your movements and steers your body precisely towards the shuttle in order to land the perfect shot. Squat down and then hop from side to side maintaining the squat form. Now, let’s talk about some of the factors that determine your balance in badminton. Raise your heel back up again slowly and then repeat. This exercise requires an open space, I like to use the width of a badminton court. Stand with your feet shoulder width apart, with your hands clasped in front of you. Press your entire back against a wall and place yourself in a sitting position, as though you were sitting in a chair. For instance, if you stand with your two feet further apart, your balance will subsequently increase. Hope this helped! It is not a stance to scare the enemy – rather, it lowers his center of gravity, making him unmovable. It requires no equipment, but if you feel like you may fall have someone with you for supervision. In addition, Rajiv Sighamoney et al. Pay attention to your footwork because if improperly placed, you can fall! HIIT training is an amazing way to increase your endurance and stamina all while doing exercises that will help with your footwork and balance on court! Focusing on two key movements – the extension and contraction of the non-racket arm help balance the body when you are using your racket arm in the game. If you have any questions, let us know in the comments below. Any cardiovascular exercise works great. In our badminton footwork guide, you will find even more information about the lower center of gravity and a much more comprehensive answer to the role that balance plays in your footwork.eval(ez_write_tag([[336,280],'thebadmintonguide_com-leader-2','ezslot_12',191,'0','0'])); Now, it is not merely your racket hand that you need to take into perspective when playing badminton, but your non-racket arm is just as essential and must be put to good use. In this study, balance performance, agility, eye-hand coordination, and sports performance were compared between amateur badminton players and active controls.Thirty young adult badminton players and 33 active controls participated in the study. This places emphasis on lowering the center of gravity. In my video I showcase these exercises: If you want more in depth descriptions then below are the methods, benefits and an idea of the number of sets and repetitions you need to perform. 1) Wrist Rolls. If flexibility impacts everything we do in our day to day lives, you can imagine that it’s incredibly important in badminton. The mind needs to be invigorated to support the body. 1. These are some of the more important aspects of badminton and require extra focus as well as greater care. If you're an older adult, balance exercises are especially important because they can help you prevent falls and maintain your independence. Run more, and just perform more leg exercises in general. Place your forearms on the floor out straight in front of your chest. Then slowly lower the heels until they are in line with your toes. This exercise will strengthen your glutes, hamstrings, calf muscles and quadriceps. Playing badminton requires the use of the following major muscles: This balance exercise makes your legs stronger to help you walk without falling. With your weight on the 1 leg stand up on the balls of your foot whilst pressing them into the floor. You’re going to need to work up that sweat before you really start sweating! If you have a medical condition, be sure to check with your doctor before trying this workout or any new fitness program. Try to do these exercises 2 to 3 times a week. Let’s take the apt example of a sumo wrestler. And with this, we have arrived at the end of the post. A smash is one of the most difficult tricks to master as a novice badminton player. This exercise works out both your grip and forearm muscles at the same time as you are doing the same action as though you were playing badminton. Your foot movement is essential. Upon lunging to hit the shuttlecock, you shift all your weight to one leg. Required fields are marked *. To start this exercise, begin at one wall with your heels touching the wall. While focusing on so many other parts of the body, players tend to sideline the most important bit – their wrist movement! Badminton has been described as “the fastest racket sport in the world”, requiring the player to perform explosive exercises like jumping, running, stretching, twisting, throwing and smashing. It’s not just you who is paying attention to the balance you need, but your body is inclined to aid you in the process instinctively. Thus, the joint itself consists of … When landing, you have to bounce back and jump again. In the process of receiving shots, you may sometimes be so centered on making it, that you plunge forward, and look up instead of figuring out the proper placement of the feet. So here are 4 body weight exercises for badminton other than running. At the same time you place your opposite knee close to the floor. There are a number of exercises that you can perform to increase your strength for badminton. Place extra emphasis on the muscles of the calves, thighs, and feet. Click in the banner below to sign for this excellent course. This will strengthen your glutes, hamstrings, hip flexors and quadriceps. One-Legged Balance. It was also improve your lunges in your badminton footwork and better your balance. Like I have mentioned, if you begin noticing the exercises are becoming too easy you could include weights to increase the difficulty. The first and foremost is the center of gravity of the body, and secondly, the right use of the non-racket arm. Hold this position between 30 and 60 seconds depending on your ability. You can bike, swim, run, row or do any other activity that keeps your heart rate steady for the duration. Required fields are marked *. Stoop down low in almost a squat position with your arms stretched out in front of you, hands clasped. eval(ez_write_tag([[250,250],'thebadmintonguide_com-banner-1','ezslot_3',180,'0','0']));If you want to improve your badminton game, sign up for Badminton Famly+, the best online platform to learn badminton. That’s why balance is important in badminton. Balance exercises can help you maintain your balance — and confidence — at any age. Ladder drills, shuttle run and reactive initiation training are a few common exercises that the Badminton … This will also prevent the legs from becoming fatigued soon. Then agility exercises are a must as they help you build your reaction time to the shots of your opponent. Then slowly raise your heels back up again. A strong swing requires good upper body strength, as well. Remember to bend the knee of the foot that you’re placing forward. Flexibility In Badminton. Mainly, there are two aspects to working on that body balance in badminton. All this requires balance, as well as good footwork so that you can move quickly and place the birdie accurately. Now, let’s review some key points to work on that can help you with your balance. It requires specific physical and physiology attributes – such as great court speed and agility. You should feel the pressure on your calves when you are lowering your heels. They will speed up your movement around the court and make you less likely to pick up an injury. You should notice a difference in your agility and leg strength after a short time. 4 Easy stroke exercises. Then slowly lower your heel until it is in line with your toes. Read more: Fundamental Skills & Rules in Badminton Keep your slightly wider than shoulder width apart. Start on your nondominant side so that the second side is easier. Skipping is a good exercise to keep you on your toes which is very important in badminton or almost all sports of that matter. Keep your hands on your hips or behind your back to stop them from interfering with the exercise. These kinds of exercises can improve stability and help prevent falls. The correct way is to move your racquet leg a step towards the rear court resembling a lunge. Unexpectantly, this is your body reacting to the shift in balance and helping you regain it. This is a common type of exercise among badminton players allowing you to focus on your technique instead of footwork or endurance. Keep your feet about shoulder width apart and keep them in line with your knees. 1. Further along, you will find that balance has a startlingly multi-dimensional effect on your game.eval(ez_write_tag([[300,250],'thebadmintonguide_com-box-4','ezslot_2',181,'0','0'])); As a sport, badminton is pretty much an all-rounder. Additionally the extension of the body and elevation of the arm are great for flexibility too. This offers you greater control over the direction as well as the angle of the shot. This exercise will strengthen your calves and ankles. Try to keep your back straight and bend your knees. However, once you’re aware of it, as you are now, you can further work on your balance by improving the posture, and practice it of your own accord. Your email address will not be published. You will not regret it! There are mainly two types of strength needed on the pitch – Mental and Physical. A sumo wrestler will stand with both his feet wide apart, and his body slightly lowered. Now, we will proceed to break down the essentials of the game in terms of balance for different circumstances during the game. The perfect shot perfecting the balance you need to work up that sweat before you playing! Feet about shoulder width apart and the knees bent to lower your heel it! Ups are one of the arm are great for flexibility too the edge of bench. Rate, and it hardly ever gets the credit it deserves the of..., more stable is your body the center of gravity training, you! To warm up and stretch out your wrists in this way, you really sweating. Your mental strength and endurance are important to the game seconds 4 times with 30 seconds 60! 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