Badminton is a fast-paced game that requires quick reflexes, agility and fast feet. Although the shuttlecock is not struck at the same speed as a tennis ball or a racket ball, it's unconventional shape allows it to move irregularly at times, which can make it difficult for even an experienced player. Training for badminton will help your game and allow you to read the flow of the game better.
Significance
Like tennis, badminton requires quickness and agility to maneuver around the court. If a shot is hit over your head, you must possess the speed and strength to turn and make a difficult shot. Additionally, there is not much rest between rallies, so strong endurance and cardiovascular fitness is key.
Lower-body Strength
To become a better badminton player, you need to build overall body strength. You can use weights, but there are many effective exercises that do not require weight training. The website Badminton Training Tips says that strengthening your hamstrings is key when training for badminton. Strength in the hamstrings can help your legs to straighten after lunging to make a shot or having to reach back to make a clear, a shot that reaches the opponent's back line. One particular exercise, which requires an exercise ball, involves lying on your back with your ankles on the ball and using your hamstrings to pull the ball toward you. When extending your legs, make sure to always keep a slight bend in the knees. Make sure to work your quadriceps, calves and Achilles tendon as well to maintain overall leg strength.
Upper-body Strength
Working your upper body muscles is another key element to becoming a better badminton player. The forearms are one of the primary muscles used by a badminton player, especially when executing a smash, a hard overhead shot that hits the shuttle downward. Also, your forearms are used when making a drop shot, a finesse shot used at the net that lightly drops over the opponent's side. Wrist rolls are an effective way to work this muscle group. This exercise involves attaching rope to a weight and attaching the rope to a broom handle. Hold the handle in front of you with the weight dangling from the rope and use your forearms and wrists to roll the weight up to the handle. Be sure to build and maintain strength in your biceps, triceps, chest, shoulders and back to keep overall body strength.
Stretching and Flexibility
Stretching is critical in badminton as one moment you might be standing still and the next you suddenly must make a quick reaction for an effective return shot, putting a lot of strain on your muscles. Your forearms have a lot of strain put on them during a badminton match and it is important to keep these muscles strong and flexible. In addition to your forearms, stretching your hamstrings and calf muscles will help reduce injury and increase your flexibility in these muscles. It is perhaps most important to stretch your wrists, forearms, rotator cuffs and Achilles as these muscles and tendons are heavily worked during play.
Badminton Drills
There are many drills that can help improve your skill on the court. Stand near a wall and hit an old shuttle against the wall, seeing how many times you can hit it without it touching the ground. This will help improve your foot quickness and reflexes. Also, playing singles but cutting the court in half as if playing doubles is also effective. This teaches you to be more accurate with your shots. To improve your overhead strokes, have a partner on the other side of the court hit shuttles to different areas in the back of the court while you try to make effective overhead return shots. After each shot, return to the middle of the court. This will aid your foot speed and give you practice on overhead smashes and clears.
Cardiovascular Fitness
Running is perhaps the best way to improve cardiovascular fitness. Running sprints and long distances will help improve your speed and give you better endurance. If running outdoors, work in some uphill running to challenge yourself. If you use a treadmill, use a setting that requires you to challenge your leg fitness and stamina. Making it more difficult for yourself on the treadmill will improve strength in your calves and hamstrings.
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