USA Badminton Association lists badminton as follows: "A racquet sport played on a rectangular court that is divided by a net. It can be played by either two opposing players or two opposing pairs." Badminton actively works the upper body through the movement of the racquet, but it also challenges the core and lower body through the body's movement around on the court. Exercises for badminton players can focus on the upper or lower body.
Shoulder Press
Shoulder presses are designed to target and strengthen the muscles of the shoulder. The shoulder joint is one of the most flexible in the body and is constantly used by badminton players. Shoulder presses can be done with dumbbells, a weighted medicine ball or a weighted bar. Begin by standing with your feet at hip-width distance and and the weight in both hands. Engaging your core to keep your torso stable, lift your arms directly above your shoulders, squeezing your shoulder blades together at the top. "The shoulder has so many different muscles and is so important to strengthen if you're a badminton player," says American College of Sports Medicine certified personal trainer Shelby Young. "Shoulder presses are simple, yet very effective in training and developing better shoulders to be a better badminton player."
Bicep Curl
The bicep muscle is located in the front of the upper arm and its opposing muscle is the tricep, located in the back of the upper arm. Bicep curls are one of the most basic exercises, but are also very effective in adding power to your badminton stroke. Begin with a dumbbell in each hand or hold a weighted bar with both hands in an underhand-grip. Standing with your feet at hip-width and arms hanging long, engage your bicep and bend your elbows to lift the weights in front of your chest. Extend your arms long again, repeating the bicep curl by bring the weight back in front of your chest. "Bicep curls can definitely help improve badminton players' strength and the explosiveness of their game," said Young. "They will develop strong arms and generate a lot of power behind their strokes."
Push-Up
Badminton players will strengthen their entire body with push-ups. Push-ups actively work the upper body and chest through lifting the torso up and down, and they passively work the core and legs through keeping the body in one line while exercising. Begin in plank position with your hands and feet on the ground, spine long and hips lifted so your body is in one line. Lower yourself toward the ground, bending your elbows outward until your chest is just above the ground. Using your chest and arms, push back up to plank position and repeat.
References
- USA Badminton Association: Badminton Basics
- Shelby Young, ACSM certified Athletic Performance Specialist; Hampshire Hills Sports and Fitness Club; Milford, New Hampshire
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