Andrew Pace
Badminton is a fun, social sport that can be played almost anywhere and provides a great form of exercise. It's an excellent way to improve your fitness, strength, coordination, agility and reflexes. Badminton is a racquet sport played using racquets to hit a shuttlecock across a net. The aim is to score points by successfully hitting the shuttlecock into your opponent's court. The first team to win two games wins the match. Sikana's 'How to Play Badminton' video program is a great resource for beginners, covering the basics of badminton, footwork, different types of shots and training drills.
| Characteristics | Values |
|---|---|
| Number of players | 2 or 4 |
| Aim | Score points by hitting the shuttlecock over the net and having it land in the designated court areas |
| Court dimensions | 6.1m by 13.4m |
| Net height | 1.55m |
| Scoring | First to 21 points wins a set; two sets wins a match |
| Service | Serve diagonally across the net from the right half of the court; serve from the right on even points and from the left on odd points |
| Faults | Opponent fails to return the shuttlecock, shuttlecock lands outside the court, player deliberately distracts their opponent, shuttlecock is caught in the racket then flung, shuttlecock is hit twice |
| Strategy | Plan your next move, position your shot to control your opponent's placement on the court, hit the "sweet spot" in the centre of the shuttlecock |
| Benefits | Improved fitness, strength, coordination, reflexes, agility, balance |
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Jog and stretch
Jogging and stretching are both important components of cooling down after a strenuous game of badminton. Jogging helps to gradually slow your heart rate and get your blood pumping, while stretching helps to release any muscle tension and prevent injuries.
Jogging
Start with a gentle jog for a few minutes. This will help to slowly lower your heart rate and get your blood circulating. You can also do some light side steps to mimic the movements on a badminton court.
Stretching
- Side stretch: Stand with some distance between your legs and feet, and raise both arms straight up overhead while inhaling. Lower your right arm to the right side as you exhale and lengthen your left arm overhead while bending your body to the right. This will help stretch and lengthen the intercostal muscles between your abdomen and ribs.
- Shoulder and arm stretch: Bring one arm across your upper body and hold it straight against your chest. Hold your elbow with the other arm and gently pull it towards your chest. Stretch for 10-20 seconds, then repeat on the other side. This will help reduce stress and tension in the shoulders and arms.
- Inner thigh stretch: Sit on the floor with the soles of your feet pressing against each other. Hold your feet with your hands and place your elbows on your knees. Gently push your legs towards the ground by applying pressure on your inner thighs with your elbows. Hold for 20-30 seconds and repeat at least three times. This will improve the flexibility of your inner thigh adductor muscles.
- Calf stretch: Place your hands on the floor and stretch your calves one by one. Keep your front foot on its toes and try to touch the floor with the heel of the back foot. Hold for 20 seconds before switching legs.
- Hamstring stretch: Squat down and place one leg out to the side, fully extended, to stretch the hamstring.
- Butterfly stretch: Sit on the floor with the soles of your feet together. Hold your feet with both hands and try to touch your elbows to the floor. Hold for 30 seconds.
Remember to hold each stretch for at least 30 seconds and focus on breathing. It is important to listen to your body and adjust the stretches as needed.
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Butterfly stretch
The butterfly stretch is a great cool-down exercise after a game of badminton. It helps improve the flexibility of the inner thigh adductor muscles. This stretch is directed at your hips, inner thighs, ankles, and lower back.
To perform this exercise, sit on the floor with the soles of your feet pressing against each other. Hold your feet with your hands and place your elbows on your knees. Push your legs gently towards the ground by applying pressure on your inner thighs with your elbows. While performing this step, you should feel gentle pulling and tension in the groin. Remain in this position for 20 to 30 seconds. Release and repeat the exercise at least three times. You can move your feet closer to your hips for better results.
In addition to the butterfly stretch, there are other cool-down exercises you can do after playing badminton. These include standing stretches, ground stretches, and dynamic cool-downs. For example, you can do 30 seconds of jumping jacks, followed by jogging two rounds around the court. Then, do 10 standing toe-touch kicks with each leg at a relaxed pace. Next, do 10 side and front lunges with your hands on your waist.
It is also important to stretch your quads well to avoid aches, injuries, and to accelerate performance. Stand on your left leg with one knee touching the other. Hold your right foot with your right hand and pull it towards your butt while pushing your chest up and hips forward.
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Lunge stretch
Lunges are one of the most important exercises in badminton, as players lunge every time they go into the forecourt to do a net shot. Therefore, it is important to stretch your hip flexors after a long training session or a challenging game. The lunge stretch will help loosen up your tight hip muscles and lengthen your muscles.
Instructions:
- Stand in a split stance with your right foot forward and your left foot straight back.
- Get into the forward lunge position and bend your right knee to a 90-degree angle.
- Place both hands on the forward knee, keeping your shoulders relaxed, your chest open, and looking straight ahead.
- Press down with your hands to drive your hips forward.
You can also try a side lunge to stretch your inner thigh. Place your hands on your waist and bend your torso in the opposite direction. Hold for 30 seconds on each leg.
It is recommended to cool down with some simple stretches for 10 to 15 minutes after a strenuous game of badminton. This will help to promote recovery, reduce injuries, and slowly bring your heart rate down.
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Standing stretches
After a game of badminton, it is important to spend 10 to 15 minutes doing some simple standing stretches to cool down. Here are some effective standing stretches to try:
Side Stretch
- Stand straight with some distance between your legs and feet, and keep both your arms straight up overhead. Inhale.
- As you exhale, lower your right arm down to the right side of your body. Lengthen your left arm over your head while bending your body to the right.
- Return to the starting position with your arms overhead.
- Repeat on the other side.
Hamstrings Stretch
- Stand with your feet about 1 metre apart.
- Gently bend forward and try to reach your ankles with your hands.
- Hold for three sets of 10 seconds, 20 seconds, 45 seconds, or 1 minute, depending on your flexibility level.
Quad Stretch
- Stand on your left leg with one knee touching the other. You can use a chair or the wall to maintain balance if needed.
- Hold your right foot with your right hand and pull it towards your butt. Ensure you are pushing your chest up and hips forward.
Shoulder and Arms Stretch
- Bring one arm across your upper body and hold it straight against your chest.
- Hold your elbow with the other arm and gently pull it towards your chest.
- Stretch your arm in this position for 10 to 20 seconds.
- Repeat with the other arm.
Standing Tricep Extension
- Bend forward with your knees locked and try to touch the ground with both hands.
- Pull your elbow with the other hand and hold the stretch for 10 seconds.
Remember to hold each stretch for at least 30 seconds before moving on to the next one.
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Ground stretches
The Butterfly Stretch
- Sit on the floor with the soles of your feet pressing against each other.
- Hold your feet with your hands and place your elbows on your knees.
- Push your legs gently towards the ground by applying pressure on your inner thighs with your elbows. You should feel gentle pulling and tension in the groin.
- Remain in this position for 20 to 30 seconds.
- Release and repeat the exercise at least three times.
The Lunge Stretch
- Stand in a split stance with your right foot forward and your left foot straight back.
- Get into the forward lunge position and bend your right knee to a 90-degree angle.
- Place both hands on the forward knee and ensure your shoulders are relaxed, the chest is open, and you are looking straight ahead.
- Press down with your hands to drive your hips forward.
The Side Stretch
- Stand straight with some distance between your legs and feet, and keep both arms straight up overhead. Inhale.
- Lower your right arm down to the right side of your body as you exhale and lengthen your left arm overhead while bending your body to the right.
- Return to the standing position with your arms overhead in the centre.
- Repeat on the other side.
It is recommended that you hold each stretch for at least 30 seconds before moving on to the next one.
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Frequently asked questions
The objective of badminton is to score points by successfully hitting the shuttlecock over the net and having it land within the set boundaries of the opponent's side of the court. The first team to win two games wins the match. If the score is 1-1, a third deciding game is played.
A fault is when a player fails to hit the shuttlecock over the net or it lands outside the boundary of the court. A fault can also occur if a player strikes the shuttlecock more than once before it passes over the net. A let is called when there is an unexpected disturbance, such as the shuttlecock landing on the court from another game, and the rally is replayed with no change to the score.
It is important to learn the basic grips and be able to switch between them smoothly. Additionally, focus on developing your overall athleticism, balance, coordination, and agility. Practice hitting the centre of the shuttlecock, also known as the "sweet spot". Always plan your next move and think one step ahead of your opponent.
