Practice these powerful exercises and become a better badminton player in no time!
Pushups: Develop your core, upper body and arm strength with push ups. Your core and arm muscles are used thoroughly when driving forehand and backhand strokes to the back of the court. Also, your smashes depends a lot on these 2 muscle group so make sure they get the right amount of attention and training.
Skipping: Skipping is one of the best exercises to develop core strength. It improves Hand-Foot-Eye coordination, increases the wrist flexibility and reflexes and helps in developing high levels of stamina. Once you become comfortable with skipping and start landing properly on your toes , you can increase the difficulty level by using ankle weights.
Wall hitting: Take an old shuttle and start hitting it against the wall. Hit the shuttle with different strokes forehand, backhand, smashes etc. and react as fast as you can to return the shuttle. This drill helps in improving your reaction time, wrist strength and defensive skills.
Squats: The squat is not only the best exercise for strengthening the legs but it also strengthens your core muscles. Start the movement by pushing the hips back and then letting the knees bend. Descend as low as you can without rounding your lower back. When you reach the bottom position drive through your heels and stand up tall. Keep your chest high throughout the movement.
Lunges and Crunches: Lunges target the quadriceps, but also involve additional muscles, including hamstrings, calves and core muscles, making them an important exercise for toning the lower body. Similarly as a core-training exercise,crunches help improve your core strength by strengthening your abdominal muscles which is highly important in badminton while smashing.
Make sure you have enough rest at the end of a day after a game or training session, as your body needs time to repair and re-energise itself.
Happy training and keep playing!