It’s one of the easiest exercises to do to build muscle because it targets chest muscles, shoulders, triceps, abdominals, and the “wing” muscles underneath your armpit. The action itself calls upon you jumping as high as possible, meeting the birdie mid-air and hitting it with an overhead swing motion. Not only that but perfecting the balance you need allows you to remain more flexible, and also reduces the risk of injury. 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. Together this means better posture, improved balance and advanced flexiblilty – all key components for a healthy lifestyle. 1) Wrist Rolls. Do 10 reps for each leg with 3 sets for each leg. 5 exercises that you must do: #1. Stand upright with your feet shoulder width apart. Badminton involves numerous maneuvers that require the use of your wrists. The mind needs to be invigorated to support the body. Duration training is also a necessary part of recovery to balance the more intense training you do. You will feel pressure on your legs and glutes. If flexibility impacts everything we do in our day to day lives, you can imagine that it’s incredibly important in badminton. Do 6 metre walks (width of a badminton court) 4 times with short breaks in between. There are specific stances your body can assume to find the right balance for every kind of shot and position. 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. Raise yourself up on your forearms whilst stretching your legs out behind, with toes pressing into the floor. by Peter | Jan 26, 2020 | Exercise Guides | 0 comments. All you need is a bench or a raised platform. I like to use the width of a badminton court for this exercise. Others include squats, leg presses, leg curls, and leg extensions. Again, this exercise will strengthen your calves and ankles and will improve your balance. This means you need to engage the quads, hamstrings, glutes and your hips. Being balanced, also, helps you … Do 1 hold for 30 seconds 4 times with 30 seconds to 60 seconds rest in between. A warm-up precedes each and every sport and is essential to the game. This offers you greater control over the direction as well as the angle of the shot. It requires no equipment, but if you feel like you may fall have someone with you for supervision. Flexibility In Badminton. This e-learning platform is co-created by Thomas Laybourn, Danish player, former World number 1, World Champion, and professional coach. To do this exercise, hold your badminton racket in your hand with a relaxed grip. Without a good level of flexibility, we would not be able to perform many exercises to their potential. Stand on your tiptoes, pressing down against the surface of the bench/platform. Do the exercise 4 times with 30 second breaks in between. They will speed up your movement around the court and make you less likely to pick up an injury. This discipline uses simple flowing movements along with breathing techniques and focuses on both your inner as well as outer sanctity. 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. Place objects at one side of the court (for example shuttlecocks). Let’s examine these factors in a bit more detail:eval(ez_write_tag([[336,280],'thebadmintonguide_com-leader-1','ezslot_9',183,'0','0'])); Here’s a basic principle you need to keep in mind – lowering your center of gravity will increase your body balance, and make you more stable. Employ methods like weight training, so you can strengthen the leg muscles. To improve your upper body strength, perform shoulder presses, lat pull downs, chest presses and rows. Squat down and then hop from side to side maintaining the squat form. While hitting the birdie, pay attention to your footwork till it becomes muscle memory. This will benefit your glutes, quadriceps, calves, and core. Using the other side as a starting point, go back and forth picking up the objects and taking them back to the other side. 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. Here’s how – explained in greater detail further along in the article: A lowered center of gravity will allow your reaction time to greatly improve. With feet together, pick up one foot with the knee facing forward or to the side. 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