Badminton players need to possess a variety of fitness capabilities to
be successful. Cardiovascular fitness, flexibility, agility, power and
strength are all desirable traits that can be developed with regular
training. Strength training for badminton should be as sports
specific as possible, and your program should reflect the demands of
your sport while still leaving sufficient time and energy for playing
Badminton matches can be quite long, so aerobic fitness is an important part of the sport. To develop your aerobic fitness, jog,
cycle, swim or row for 20 or more minutes at least three times a week.
To ensure you get the most from your aerobic training, keep your heart
rate between 60 percent and 90 percent of your maximum.
of the start-stop nature of badminton, you will benefit from performing
interval training. Interval training consists of alternating between
periods of high-intensity work and low-intensity recovery. For example,
you might spring for 30 seconds and walk for 90 seconds. This type of
training simulates the ebb and flow of a badminton match.
During a badminton match, you will be required to run, lunge, jump and sprint for the duration of the game. To achieve this you will need good muscular endurance,
especially in your legs. To develop muscular endurance, perform
high-rep sets of exercises such as lunges, squats and push-ups with
short rests between sets. If your legs begin to tire at the end of a
badminton match, you need more muscular endurance training.
both the racket and shuttlecock are very light, you will need muscle
power to produce powerful badminton shots. This is especially true when
hitting the shuttlecock the length of the court or going for a
point-winning smash. Medicine-ball throwing exercises are an excellent
way to develop upper body power. Use a light- to medium-weight ball
initially and progress to a heavier ball as you become stronger.
the shuttle is hit high above your head, you may elect to jump for it
instead of running backwards to intercept it. One of the most effective
ways of developing your vertical jumping ability is to do plyometric
jumping drills. One example is squat jumps. Bend your knees and squat
down. Jump up as high as you can into the air. On landing, immediately
descend into another squat and repeat for six to eight repetitions.
like fencing, is a sport of lunges. Your ability to perform a deep
lunge can be the difference between missing and hitting a return shot.
To develop your flexibility for lunging, stretch your inner thighs,
hips, hamstrings and glutes on a daily basis. Additionally, developing
flexibility in your upper back and shoulders may add a small amount to
the length of your reach. Stretch only after you have warmed up to get
the most from your stretching and minimize your risk of injury.
is a fast-paced game and your ability to react quickly to the actions
of your opponent is vital. One way to develop your agility and eye/hand
coordination is to use an agility ball. Agility balls are uneven balls
which, when dropped or thrown, will bounce in random directions to which
you must react. Try standing about 10 feet from a wall and tossing an
agility ball at it. Try to react as fast as you can and catch it as it
rebounds. Agility balls are available from sporting goods stores for
Strength and explosive power are an essential part of the badminton training program, according to Sports
Fitness Advisor. General power is developed through resistance training
in the gym. Badminton players can develop power by selecting
multi-joint, free-weight lifts and performing them quickly and
explosively. For maximum power gains, perform sets of one to five
repetitions, using loads of about 70 percent to 80 percent of your one
Speed and Acceleration
and acceleration are sport-specific forms of power that allow badminton
players to shift directions and accelerate to the shuttlecock as
quickly as possible. Players can train acceleration by performing
in the legs, Sturgess and Newton report. Split squats and single-leg
split squats emulate the muscle patterns needed for speed and
acceleration in badminton, and you perform these exercises explosively
using about 30 percent of your one rep maximum to achieve increases in
players must jump as high as possible in a short period of time to
smash the shuttlecock over the net. This skill requires power in the
lower body. Jumping power can be achieved through plyometrics, Sturgess
and Newton write. Plyometric exercises take advantage of the muscle's
stretch-shortening cycle, allowing for quick, high-velocity muscle
contractions. You can perform standing jumps, box jumps and depth jumps
to develop the leaping power you need for game situations.
maximal power gains, combine resistance training and plyometrics into
the same workout. This is referred to as complex training and can
increase power through "potentiation" effects, according to Peak
Performance. Potentiation refers to a heightening in the responsiveness
of muscle fibers. Perform complex training by selecting a
resistance-training power exercise
such as the power clean, and immediately follow it with a plyometric
exercise such as a vertical jump. Perform three sets of each exercise to
maximize potentiation effects in the muscles.
The Strength Demands of Badminton
according to the National Strength and Conditioning Association, can be
categorized in a number of ways: absolute strength refers to the
maximum amount of force a muscle or muscle group can develop; strength
endurance refers to the ability to perform a high volume of sub-maximal
contractions without fatigue; and speed strength, which is better known
as power, is strength expressed at speed.
The low weight of modern badminton rackets and the low inertia of the
shuttlecock means that badminton has a relatively low demand for
absolute strength. However, badminton players will benefit from
increasing their strength endurance and speed strength.
can develop strength endurance and speed strength by using a variety of
strength-training equipment. Free weights such as dumbbells, barbells
and kettle bells, resistance-training machines, rubber resistance bands,
medicine balls and body weight exercises are all effective strength-training modalities.
Regardless of the type of strength training you perform, begin each
workout with some light-cardio and stretching to warm up, and finish
each workout with more stretching to minimize muscle soreness and
Major Muscles Used in Badminton
involves a lot of lunging movements, which engages the quadriceps and
hamstring muscles of the thigh as well as the gluteus maximus or butt
muscles. The adductors and abductors, located on the inside and outside
of your thighs, respectively, are also heavily involved, especially when
you lunge in multiple directions.
Badminton also involves lots of twisting and reaching movements, which
place a significant demand on your core muscles---your abs, waist and
lower back. Hitting the shuttlecock uses the muscles of the chest, back
and shoulder, and the degree of involvement depends on the shot being
Strength-Training Exercises for Badminton
are a number of exercises that you can perform to increase your
strength for badminton. Forward, sideways and backward lunges with or
without weights will help develop lower body strength, as will squats,
leg extensions, leg curls and leg presses. Develop power to increase
your court speed and vertical jumping ability by performing split squat
jumps and squat jumps.
To improve your upper body strength, perform shoulder presses, lat pull
downs, chest presses and rows. Like most racket sports, badminton
players are prone to developing rotation cuff problems. To minimize your
risk of developing rotation cuff problems, you should perform medial and
lateral shoulder rotation exercises using dumbbells, cables or
Developing a Strength-Training Program
strength training is one of a variety of fitness components that need
to be addressed in your program, make the most of your training time by
performing compound exercises that exercise multiple muscle groups. This
approach means that you can train all of your major muscles using a
minimal number of exercises in a single exercise session performed once
or twice a week.
Build each workout around lower body and core exercises as these are the
dominant muscle groups used in badminton, and also include exercises
for the upper body. To combine upper and lower body work into the same
exercise, perform complex exercises such as front squats combined with
shoulder presses or lunges with biceps curls. This will further reduce
your strength-training time and allow you to focus on other elements of
Article was quoted from Live Strong