Demanding high levels of both strength and endurance, badminton is an international racquet sport. Players on two opposing sides compete in an intense, high-speed competition that involves aerobic stamina, agility, speed, motor coordination and precision. Anyone intending to improve his badminton game must take a comprehensive approach to fine-tuning his athletic abilities that incorporate both proper nutrition and a regimen of cardiovascular exercise. With patience, dedication and a willingness to push bodily boundaries, practically anyone can improve his stamina in badminton.
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Create a list of your current dietary habits, along with the types of foods you normally eat. Circle any high-fat, high-sugar foods and cut back on these foods. Where possible, incorporate foods such as whole grains and leafy greens to promote a steady supply of complex carbohydrates for energy. Ensure that you are eating two to four servings of fruit every day.
Establish a daily cardiovascular exercise regimen ranging from 30 to 60 minutes, and faithfully stick to your routine. Switch up the exercises to reduce the risk of burn-out. For example: hiking on Wednesday and Saturday while using the exercise bicycles at the gym for the rest of the week. Select a variety of cardiovascular exercises that reach and maintain your target heart rate, such as swimming, running, hot yoga, aerobics or other activities.
Practice the Wall Rally Drill with your badminton racquet and an old shuttle. Select a wall at least 20 feet in height and repeatedly hit your shuttle against the wall as it ricochets back, practicing forehand, backhand, straight and diagonal hits with your racquet. Continue for sessions of 10 minutes with a two minute rest between each set.
Perform the Multiple Shuttles practice with a badminton partner by selecting a racquet court and having your partner hit multiple shuttles into different areas of your backcourt. Alternate your hits to use both forehand, backhand and “around the head” plays on the incoming shuttles and return to your base position after each shot. For an increased stamina workout, have your partner gradually decrease the amount of time between hitting each shuttle into your court.
Dedicate yourself to your regular badminton training and cardiovascular regimen until you notice a significant increase in your stamina. Train your body consistently and add exercise and fitness elements to your day where available, such as walking to work or to other destinations.