Kristian Ferrell
Warming up is an essential part of any badminton player's preparation, whether it is before a match or practice. A good warm-up routine can be the difference between winning and losing a match. It is important to warm up for 15-20 minutes before practice and 30-40 minutes before a match. A badminton warm-up routine should aim to improve a player's muscle dynamics and prepare them for the physical demands of the game. This involves getting the blood pumping around the body, increasing the heart rate, and reducing the chance of injury. A badminton-specific warm-up should include exercises for mobility, movement preparation, and explosive movement preparation.
| Characteristics | Values |
|---|---|
| Purpose | To improve a muscle’s dynamics so that it is less prone to injury and to prepare the athlete for the demands of exercise |
| Number of Sections | 3 |
| Sections | Mobility, Movement Preparation, Explosive Movement Preparation |
| Number of Exercises in Explosive Movement Preparation | 5 |
| Example Exercises | Knee to wall, Adductor activation, Glute activation, Arabesque, Forward lunge with rotation, High knees, Heel flicks, Lunges, The karaoke, Hops, Skips, Leg swings, Arm swings, Opening and closing the gate, Overhead shoulder stretch, Posterior shoulder stretch, Side stretch, Side lunge stretch, Quadriceps stretch, Wrist flexion, Wrist extension, Ankle rotations, Squats, Skipping rope, Flat drives, Overhead clears, Drops, Lifts, Smashes, Defence, Cross-court shots |
| Jogging | Helps to gradually increase heart rate and gets the blood pumping around the body |
| Side steps | Mimics movements on a badminton court and activates underused muscles |
| The Chasse | Prepares for the constant change of direction on the court |
| High Knees | Activates abdominal muscles and leg muscles |
| Lunges | Ensures controlled movement |
| The Karaoke | Helps with quick feet |
| Sprints | Should be done at the end of the warm-up to prepare the body for maximum intensity |
| Stretches | Dynamic stretches, leg swings, arm swings, opening and closing the gate, overhead shoulder stretch, posterior shoulder stretch, side stretch, side lunge stretch, quadriceps stretch, wrist flexion, wrist extension |
| Joint Movements | Wrist, elbow, shoulder, hip, knee, ankle |
| Time | 15-20 minutes before practice and 30-40 minutes before a match |
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What You'll Learn
Jogging and side-stepping
Jogging
Jogging is a great way to start your warm-up as it gradually increases your heart rate and gets the blood pumping around your body. This is vital before any form of exercise to ensure you perform at your maximum level as soon as you step on the court. It is important to note that sprinting should be avoided at the beginning of a warm-up, as it may cause injury if your body is not properly warmed up.
Side-stepping
After a gentle jog, side-stepping is a great way to continue your warm-up, especially for badminton. This activity mimics the movements on a badminton court, getting your muscles ready to play. Side-stepping across several badminton courts and changing the leading leg will activate different muscles, improving your balance and side-to-side movements.
Side-stepping is also the basis of "the chasse", a warm-up exercise that is particularly useful for badminton. This exercise involves pushing off with both feet and doing two side steps diagonally before switching directions. It is important to keep this exercise controlled, staying on the balls of your feet with bent knees, and focusing on the correct movement pattern.
Overall, jogging and side-stepping are important elements of a badminton warm-up routine as they increase heart rate, improve balance, and prepare the body for the specific movements involved in the sport.
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Joint mobilisation
A warm-up routine should aim to decrease joint stiffness and improve mobility and range of motion. This can be achieved through dynamic stretches and movement pre-hab exercises, which prepare the body for the specific movements and demands of badminton. For example, knee rotations and ankle rotations are great for warming up the knee and ankle joints, respectively. For the wrist, try stretching it to the limit by swinging your racquet as if playing defence (forehand or backhand) and wrist play, 20 times each.
Additionally, exercises such as lunges, side steps, and "the chasse" are excellent for warming up the legs and preparing for the quick directional changes and lunges required in badminton. For the upper body, exercises like high knees and hip twists can activate the leg and abdominal muscles, improving balance and core stability.
It is recommended to spend at least 10 minutes warming up the joints and increasing heart rate, body temperature, and circulation before progressing to more intense exercises and drills.
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Movement preparation
The second part of a badminton warm-up involves movement preparation. There are four main exercises in this section, and it is recommended to perform each exercise twice with 6-8 repetitions.
The first exercise is the Arabesque. This involves balancing on one leg, leaning forward, and slowly lifting the other leg further back until you reach your maximum stretch. From this position, you return to a vertical stance, keeping your leg off the ground, and then drive your knee up. This exercise helps with balance and activates your glutes and hips.
The second exercise is the Forward Lunge with Rotation. You start by lunging forward, keeping your back leg off the ground, and then placing one hand on the ground next to your leading leg. This exercise is important for badminton players as they lunge every time they go into the forecourt to do a net shot.
The third exercise is Clockwork Pattern Lunges, which involves lunging in different directions with both the racket and non-racket legs. This prepares you for the different angles and lunges you will encounter on a badminton court.
The fourth exercise is the Press-up and Rotation. You start with a basic press-up, and then remain in a high plank position, lifting one arm off the floor and rotating towards that side. This exercise helps to activate your shoulders by putting some load through them.
These movement preparation exercises are crucial for getting your body ready for the demands of a badminton match or training session. They help improve your balance, agility, and flexibility, reducing the risk of injury and allowing you to perform at your best.
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Explosive movement preparation
The badminton-specific warm-up has three main sections: Mobility, Movement Preparation, and Explosive Movement Preparation. The exercises in each section prepare your body for the movements you'll be making on the badminton court.
The Explosive Movement Preparation section consists of five exercises, each to be done once with ten repetitions. These exercises are designed to get your blood pumping and prepare your body for maximum intensity on the court.
The first exercise is "Knee to Wall". Stand with your feet hip-width apart and push one knee forward as far as it comfortably goes over your foot. This mobilises your calves and Achilles, getting them ready for jumping around the court.
The second exercise is "Adductor Activation". Lie on your back and alternately bring one leg across your body, back down to your other leg, and then out to the other side. This activates the muscles in your inner thighs.
The third exercise is "Glute Activation". Lie on your side and lift one leg off the floor in line with your body, then lower it back down. Repeat this movement for each side. This isolates and activates your glutes.
The fourth exercise is "Clockwork Pattern Lunges". Lunge in different directions with both your racket and non-racket legs. This exercise prepares you for the different angles and lunges you'll be making on the badminton court.
The fifth exercise is "Press-up and Rotation". Start in a basic press-up position. After completing the press-up, remain in a high plank with your arms locked and lift one arm off the floor, rotating towards that side. Your whole weight will be transferred onto your standing arm. This exercise helps to activate your shoulders by putting some load through them.
These exercises will help you develop explosive strength, which is the type of strength you'll need most in badminton, one of the most explosive sports. Explosive strength is needed in all badminton movements, both in reaching the right position and hitting the shuttlecock with power and speed.
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Stretching
Wrist Flexion and Extension
Hold out your arm with your palm facing down. For wrist flexion, drop your fingers and palm at the wrist and pull them towards your body with the other hand. For wrist extension, bend your fingers and palm at the wrist instead and pull them back and towards your body. Repeat with the other hand. This stretch is particularly important for badminton players as the sport involves numerous manoeuvres that require wrist movement.
Side Stretch
Stand with your feet slightly apart and your arm pointing overhead, held by the opposite hand. Keep your hips stable and bend your torso to feel the stretch along your side. Repeat on both sides.
Side Lunge Stretch
Face forward with your body and feet, and place your hands on your hips. Shift your weight to the side, staying as upright as possible and keeping both feet flat on the floor. Repeat on the opposite side. This stretch targets your hip adductor muscles.
Forward Lunge Stretch
Face forward with your body and feet, and place one leg back and the other leg forward, hands on the front thigh. Shift your weight forward, remaining upright and keeping both feet flat. Repeat on the opposite side. This stretch works your hip flexors and hamstring muscles.
Quadriceps Stretch
Stand on one leg and support yourself with one hand. Bend your free leg back and hold onto your ankle with your free hand. Pull your foot higher behind your body to increase the stretch.
Alphabetical Ankle
Lift one leg until your knee is aligned with your hip. Slowly trace the alphabet by rotating your ankle in various directions. This stretch improves ankle mobility and flexibility, helping you land safely after jumps.
Back and Forward Neck Stretch
Tuck your chin down to your chest and feel the tension at the back of your neck. Tip your head slowly to each side until you feel the stretch.
Side-to-Side Neck Stretch
Similar to the previous stretch, but this time, tip your head slowly from side to side until you feel the stretch.
In addition to these specific stretches, it is beneficial to include some dynamic stretches such as leg swings, arm swings, and "opening and closing the gate". These stretches help improve flexibility, agility, and acceleration, all of which are crucial for badminton players.
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Frequently asked questions
Warming up is important in badminton to prepare your body for the demands of the sport and to reduce the risk of injury. It also helps you to perform at your maximum level as soon as you step on the court.
It is advised to warm up for around 15 to 20 minutes before practice and around 30 to 40 minutes before a match.
A badminton-specific warm-up should include exercises for mobility, movement preparation, and explosive movement preparation. Some specific exercises to consider are:
- Knee to wall
- Adductor activation
- Glute activation
- Arabesque
- Forward lunge with rotation
- Side steps
- The chasse
- High knees
- Kickbacks or heel flicks
- Lunges
- Skipping rope
- Ankle rotations
- Squats
On-court badminton warm-up drills can include:
- Flat drives
- Overhead clears
- Drops
- Lifts
- Smashes
- Defence to the net
- Cross-court shots
