High knee jumps are a good exercise to include in this stage of the warming up. After completing your number of reps repeat this exercise with the other leg. Keep your slightly wider than shoulder width apart. In our badminton footwork guide, you will find even more information about the lower center of gravity and a much more comprehensive answer to the role that balance plays in your footwork.eval(ez_write_tag([[336,280],'thebadmintonguide_com-leader-2','ezslot_12',191,'0','0'])); Now, it is not merely your racket hand that you need to take into perspective when playing badminton, but your non-racket arm is just as essential and must be put to good use. Push Ups. Without a good level of flexibility, we would not be able to perform many exercises to their potential. They are the primary functions of balance, necessary during every game. This places emphasis on lowering the center of gravity. These are some of the more important aspects of badminton and require extra focus as well as greater care. Ladder drills, shuttle run and reactive initiation training are a few common exercises that the Badminton … This e-learning platform is co-created by Thomas Laybourn, Danish player, former World number 1, World Champion, and professional coach. For instance, if you stand with your two feet further apart, your balance will subsequently increase. It’s not just you who is paying attention to the balance you need, but your body is inclined to aid you in the process instinctively. Tai chi is, essentially, a Chinese art that people of all ages can do. Stand upright with your feet shoulder width apart. Better balance accentuates your movements and steers your body precisely towards the shuttle in order to land the perfect shot. TRX … This balance exercise makes your legs stronger to help you walk without falling. Previous Next 1 of 5 Introduction to balance exercises. Try to keep your back straight and bend your knees. This exercise requires an open space, I like to use the width of a badminton court. Thus, the joint itself consists of … 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. Your email address will not be published. Leg strengthening and agility exercises are key to improving your badminton game. So before you start playing, be sure to warm up and stretch out your wrists. Read more: Fundamental Skills & Rules in Badminton Press your entire back against a wall and place yourself in a sitting position, as though you were sitting in a chair. With your weight on the 1 leg stand up on the balls of your foot whilst pressing them into the floor. Push ups are one of the most standard body weight exercises. You can also go to the gym, and do squats, lunges, cycling to further strengthen your legs. To be successful in badminton you need excellent court speed and agility, with a good background of endurance. Once you jump, you may inevitably lose your balance upon landing. They are the primary functions of balance, necessary during every game. These kinds of exercises can improve stability and help prevent falls. Balance exercises can help you maintain your balance — and confidence — at any age. While focusing on your legs, also make sure you pay adequate attention to the shoulders and the wrists – the real performers in badminton. 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. Not only that but perfecting the balance you need allows you to remain more flexible, and also reduces the risk of injury. After doing this exercise for a few weeks you could consider holding weights for the exercise if you start finding it too easy. The correct way is to move your racquet leg a step towards the rear court resembling a lunge. Focusing on two key movements – the extension and contraction of the non-racket arm help balance the body when you are using your racket arm in the game. 1. While focusing on so many other parts of the body, players tend to sideline the most important bit – their wrist movement! You’ll notice a visible improvement in your game once you work on your balance. You can place your hands behind your head, across your chest or rest them on your knees. Balance is essential to badminton as you need to twist, lunge, jump, and change directions many times during a typical game. Do this exercise 2 to 3 times with 60 second breaks in between. Additionally the extension of the body and elevation of the arm are great for flexibility too. Squat down and then hop from side to side maintaining the squat form. Then agility exercises are a must as they help you build your reaction time to the shots of your opponent. It requires no equipment, but if you feel like you may fall have someone with you for supervision. This will benefit your glutes, quadriceps, calves, and core. The fitness training for badminton should focus on speed, agility and endurance, with also strength and flexibility also important. You should notice a difference in your agility and leg strength after a short time. Hold this position between 30 and 60 seconds depending on your ability. This will strengthen your glutes, hamstrings, hip flexors and quadriceps. Badminton involves numerous maneuvers that require the use of your wrists. That isn’t the way to go! indicated that core stability exercises significantly increased (P=0.02) dynamic balance and agility among badminton players [25]. Static single-leg standing balance (with eyes closed) … To do this exercise, hold your badminton racket in your hand with a relaxed grip. To start this exercise, begin at one wall with your heels touching the wall. Various yoga exercises allow you to be more flexible. Flexibility In Badminton. The military press is an overhead press which works the core, shoulders upper chest and back. Whenever you are playing badminton, Keep your knees bend and both arms above the hip, it will help you to move more smoothly without losing any balance and don’t forget the split step The two factors balance depends on Mainly, there are two aspects to working on that body balance in badminton. Together this means better posture, improved balance and advanced flexiblilty – all key components for a healthy lifestyle. At the same time you place your opposite knee close to the floor. Exercises Beginner On court agility enables you to get in position in good time to plan … The first and foremost is the center of gravity of the body, and secondly, the right use of the non-racket arm. You can bike, swim, run, row or do any other activity that keeps your heart rate steady for the duration. Do 10 reps for each leg with 3 sets for each leg. The mind needs to be invigorated to support the body. This exercise works out both your grip and forearm muscles at the same time as you are doing the same action as though you were playing badminton. Core strength and endurance help with balance, which improves overall agility. Both Tai chi and Yoga can prove to be super helpful, and allow you to achieve excellent postures and movements, over time, that can improve your balance during the game. Like most racquet sports, badminto… Duration training is any activity done at a slow to moderate pace for 30 minutes or longer. Now, before hitting the shuttlecock, you will turn your body so that the back is slightly parallel to the net. 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. This shot requires you to pull back your arm and twist the wrist so that the racquet is turned for hitting the shuttle. This exercise will strengthen your calves and ankles. Your email address will not be published. A warm-up precedes each and every sport and is essential to the game. Raise yourself up on your forearms whilst stretching your legs out behind, with toes pressing into the floor. Required fields are marked *. Now, let’s review some key points to work on that can help you with your balance. Since you have to move around a lot in badminton, you really need to focus on the legs. Place objects at one side of the court (for example shuttlecocks). You can do your nondominant side twice if you want to balance out your body between both sides. Similar Exercises. And it’s also very good exercise to strengthen the joints on your ankles. Place your forearms on the floor out straight in front of your chest. This works your calf muscles, glutes, quadriceps, adductors and hamstrings. Hope this helped! This exercise requires an open space, I like to use the width of a badminton court. This will be beneficial to you as you need a strong back and core for badminton with all the twisting and lunges you need to be doing. Run more, and just perform more leg exercises in general. Employ methods like weight training, so you can strengthen the leg muscles. Ensure that your feet are spaced apart and the knees bent to lower your center of gravity. There are specific stances your body can assume to find the right balance for every kind of shot and position. Badminton is a popular fast-paced indoor sport. So, the sport requires a full-body equilibrium, which is why it can be harder to obtain and can truly lend you a leaner, far more toned figure if played regularly, at a higher level. 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. Secondly, a more balanced posture will aid you when it comes to being more accurate. As you might have noticed, badminton players make a lot of lunging and reaching movements – both low and high. It engages your full body, utilizing mainly your calf muscles, arm strength, glutes, and hamstrings. Hence, much like any other sport, your stance will support your game, and polish your skill. 1) Wrist Rolls. If you continue to use this site we will assume that you are happy with it. Unexpectantly, this is your body reacting to the shift in balance and helping you regain it. The action itself calls upon you jumping as high as possible, meeting the birdie mid-air and hitting it with an overhead swing motion. You can draw strength and power from your stance. You’re going to need to work up that sweat before you really start sweating! Balance training involves doing exercises that strengthen the muscles that help keep you upright, including your legs and core. And then repeat. A smash is one of the most difficult tricks to master as a novice badminton player. In this study, balance performance, agility, eye-hand coordination, and sports performance were compared between amateur badminton players and active controls.Thirty young adult badminton players and 33 active controls participated in the study. Start on your nondominant side so that the second side is easier. Overhead press can also be done through Dumbell or Kettlebell Exercises that you can do to improve your strength for badminton include forward, backward and sideways lunges with weights. If you have any questions, let us know in the comments below. Keep your feet about shoulder width apart and keep them in line with your knees. by Peter | Jan 26, 2020 | Exercise Guides | 0 comments. It is not a stance to scare the enemy – rather, it lowers his center of gravity, making him unmovable. Backhand shots can prove to be tricky, especially while hitting them while running. You should feel the pressure on your calves when you are lowering your heels. You do not need gym equipment for this. Then, once your posture has been stabilized, swing your arm and flick your wrist in the appropriate direction. Now, we will proceed to break down the essentials of the game in terms of balance for different circumstances during the game. Click here for an overview of what it offers. If you want to improve your game, be sure to sign up for the Badminton Famly+ program. badminton is a exercise for those with a beginner level of physical fitness and exercise experience. In addition, Rajiv Sighamoney et al. You should feel the pressure on your calf when you are lowering your heel. Save my name, email, and website in this browser for the next time I comment. You will not regret it! The nature of badminton means our shoulders are put through quite a significant amount of stress. Others include squats, leg presses, leg curls, and leg extensions. In badminton, you should stand with your feet wide apart and evenly spaced while you swing or hit the birdie. Here are 5 stretches every badminton player should perform before a game. Not only that – yoga can truly preserve your mental strength and peace. Further along, you will find that balance has a startlingly multi-dimensional effect on your game.eval(ez_write_tag([[300,250],'thebadmintonguide_com-box-4','ezslot_2',181,'0','0'])); As a sport, badminton is pretty much an all-rounder. When landing, you have to bounce back and jump again. Agility training: Looking to change your power and direction in a blink? In this way, you are putting the pressure on your calves. This exercise will strengthen your glutes, hamstrings, calf muscles and quadriceps. If you're an older adult, balance exercises are especially important because they can help you prevent falls and maintain your independence. This discipline uses simple flowing movements along with breathing techniques and focuses on both your inner as well as outer sanctity. Again, this exercise will strengthen your calves and ankles and will improve your balance. Keep your knees bent to absorb the initial shock of landing.eval(ez_write_tag([[250,250],'thebadmintonguide_com-mobile-leaderboard-1','ezslot_16',192,'0','0'])); If you want to know a bit more about how to perform a jump smash, be sure to check our badminton jump smash post, where we give you all the keys in order to succeed with this spectacular but challenging shot. A strong swing requires good upper body strength, as well. When rightly balanced, you can ensure you’ll hit the shuttle to the best of your abilities. The aim of this exercise is to jump with both feet at the same time while bringing your knees as high as possible. Again, keep your non-racket arm extended when you take the shot, and ensure you’re landing on both your feet! You might wish to mimic the footwork you use when moving from side to side across the court. This is a subconscious phenomenon, and you probably won’t even know you’re acting upon the mechanism. Remember to bend the knee of the foot that you’re placing forward. While hitting the birdie, pay attention to your footwork till it becomes muscle memory. They will speed up your movement around the court and make you less likely to pick up an injury. After a while you could hold dumbbells during this exercise to increase the difficulty. Mainly, there are two aspects to working on that body balance in badminton. 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. In the process of receiving shots, you may sometimes be so centered on making it, that you plunge forward, and look up instead of figuring out the proper placement of the feet. Adductors and abductors, muscles on the inside and … For the most part of this shot, some players tend to keep their feet parallel. Repeat the sequence for about 20-30 seconds. Do 1 hold for 30 seconds 4 times with 30 seconds to 60 seconds rest in between. Like I have mentioned, if you begin noticing the exercises are becoming too easy you could include weights to increase the difficulty. Balance is a vital aspect of the match because it enables swiftness – allowing you to receive more shots, move across the court faster, and to be more accurate in your game. These will help loosen up your muscles and reduce the chances of you suffering from an injury. 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. Using the other side as a starting point, go back and forth picking up the objects and taking them back … For those who just can’t do skipping, you can ride a bike or jog on the treadmill. Balance is a big part of overall fitness, and it hardly ever gets the credit it deserves. He won’t budge. Notice this – when you swing your racket arm for a shot, your other, non-racket arm, too, will extend upwards, naturally. This can be described as an attitude of persistence and resilience to not give in tough situations. Playing badminton requires the use of the following major muscles: Badminton has been described as “the fastest racket sport in the world”, requiring the player to perform explosive exercises like jumping, running, stretching, twisting, throwing and smashing. 5 exercises that you must do: #1. Then slowly raise your heels back up again. This means you need to engage the quads, hamstrings, glutes and your hips. Then slowly lower your heel until it is in line with your toes. And with this, we have arrived at the end of the post. Multi-directional Shuttle Runs. Using the other side as a starting point, go back and forth picking up the objects and taking them back to the other side. So, while many sports tighten muscles, badminton helps to lengthen them. Maintaining this posture walk from your starting point to the finish point. Then slowly lower the heels until they are in line with your toes. All you need is a bench or a raised platform. This will also prevent the legs from becoming fatigued soon. Let’s take the apt example of a sumo wrestler. Think of it as revving up your car and getting the engine ready before you begin to drive out on a cold, winter day. The military press is a great exercise for weight training for badminton. Any cardiovascular exercise works great. Your email address will not be published. With feet together, pick up one foot with the knee facing forward or to the side. Duration training is also a necessary part of recovery to balance the more intense training you do. This will result in being able to adequately swing, sprint, jump, as well as maintain balance. Firstly, in order to ensure the balance, place your feet wide apart. Exercises for Badminton Players Stellar balance, reach, agility and lightning feet -- these are some of the ingredients that make badminton exciting enough for Olympic competition. Do 6 metre walks (width of a badminton court) 4 times with short breaks in between. We use cookies to ensure that we give you the best experience on our website. Skipping is a good exercise to keep you on your toes which is very important in badminton or almost all sports of that matter. This is a common type of exercise among badminton players allowing you to focus on your technique instead of footwork or endurance. Lunge forward a full stride with your heel landing first. Pretend you are hitting drive shots … To improve your upper body strength, perform shoulder presses, lat pull downs, chest presses and rows. 1. There are mainly two types of strength needed on the pitch – Mental and Physical. The plank exercise can strengthen your abs, glutes, obliques and spine. The shoulder muscles and the wrists can take most of the pressure off the leg muscles, hence making it easier to achieve that full-body balance. eval(ez_write_tag([[300,250],'thebadmintonguide_com-leader-4','ezslot_15',184,'0','0'])); This will most definitely improve your game! It prepares the body, gradually amplifies the heart rate, and increases blood flow to the muscles. Joints is the important part to note by a person. One-Legged Balance. Play Half-Court Singles. Upon lunging to hit the shuttlecock, you shift all your weight to one leg. Being able to perform any intense physical activity requires a decent level of flexibility. That’s why balance is important in badminton. Being balanced, also, helps you … A good warm-up session is proven to reduce the risk of injury, gear up your muscles in shape and to meet you halfway there when it comes to the balance you’re looking to achieve. Place objects at one side of the court (for example shuttlecocks). Forward, sideways and backward lunges with or without weights will help develop lower body strength, as will squats, leg extensions, leg curls and leg presses. Your email address will not be published. Badminton Fitness . This will work your quadriceps, calf muscles and hamstrings. Required fields are marked *. You will feel pressure on your legs and glutes. All this requires balance, as well as good footwork so that you can move quickly and place the birdie accurately. Aspects of Joints. The lesser the sound, the better you are at absorbing the pressure, weight of your body and keeping your balance. In the other hand, mental strength, or “grit,” as some call it, is equally important. I like to use the width of a badminton court for this exercise. Stoop down low in almost a squat position with your arms stretched out in front of you, hands clasped. There are a number of exercises that you can perform to increase your strength for badminton. Stand with your feet shoulder width apart, with your hands clasped in front of you. Develop power to increase your court speed and vertical jumping ability by performing split squat jumps and squat jumps. Click in the banner below to sign for this excellent course. Lower body strength and endurance are important to the badminton player. A sumo wrestler will stand with both his feet wide apart, and his body slightly lowered. So how will you maintain your balance? Pay attention to your footwork because if improperly placed, you can fall! It was also improve your lunges in your badminton footwork and better your balance. HIIT training is an amazing way to increase your endurance and stamina all while doing exercises that will help with your footwork and balance on court! body balance in badminton Always remember the golden rule that the lower your center gravity, more stable is your body. It will further improve your explosiveness, agility and fitness. It will also improve your balance. Raise your heel back up again slowly and then repeat. Try to hold this position. Shift your weight onto 1 leg whilst resting your hands gently on the wall to maintain balance. Try to do these exercises 2 to 3 times a week. As you hold this position you will feel pressure on your core and glutes. Stand on your tiptoes, pressing down against the surface of the bench/platform. To achieve efficient physical strength, for badminton, you need to do proper off court condition. 4 Easy stroke exercises. If you have a medical condition, be sure to check with your doctor before trying this workout or any new fitness program. Keep your hands on your hips or behind your back to stop them from interfering with the exercise. Place extra emphasis on the muscles of the calves, thighs, and feet. Start with this beginner's move, keeping a stable chair or a wall within an arm's reach. Remember – don’t forget the non-racket arm! The first and foremost is the center of gravity of the body, and secondly, the right use of the non-racket arm. If flexibility impacts everything we do in our day to day lives, you can imagine that it’s incredibly important in badminton. However, once you’re aware of it, as you are now, you can further work on your balance by improving the posture, and practice it of your own accord. We hope you learned why is balance important in badminton and how to go about improving it. Stand on the edge of a bench or raised platform on the balls of your feet. It requires specific physical and physiology attributes – such as great court speed and agility. Watch the badminton video, learn how to do the badminton, and then be sure and browse through the badminton workouts on our workout plans page! Your foot movement is essential. Now, let’s talk about some of the factors that determine your balance in badminton. This offers you greater control over the direction as well as the angle of the shot. Also exercise your knees, since they play a key role in badminton. 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. So here are 4 body weight exercises for badminton other than running. Do the exercise 4 times with 30 second breaks in between. Otherwise we are both DGI (badminton) consultants, and works primarely with coaching kids and adults, but we also helping different clubs around Denmark to become even better. Forward a full stride with your weight onto 1 leg stand up on your muscles! We do in our day to day lives, you can imagine that ’. Every kind of shot and position use the width of a bench or a platform... Any intense physical activity requires a decent level of physical fitness and exercise experience that ’ s also very exercise. Prevent the legs from becoming fatigued soon feet wide apart, your stance will your. 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S why balance is a exercise for weight training for badminton, you can draw strength and endurance with... Explosiveness, agility and leg strength after a while you swing or hit the birdie accurately body! Toes pressing into the floor the more intense training you do in terms of,! Nature of badminton means our shoulders are put through quite a significant amount of stress, your balance and! Leg whilst resting your hands gently on the muscles, as well as sanctity! Engage the quads, hamstrings, glutes, quadriceps, calf muscles glutes. Most important bit – their wrist movement amplifies the heart rate steady for the exercise balance exercise in badminton intense... And focuses on both your feet wide apart and the knees bent to lower your center,... The 1 leg stand up on your calves and ankles and will improve your lunges in your game be. Easy you could include weights to increase your court speed and agility among players!, I like to use the width of a badminton court for this excellent.! So here are 5 stretches every badminton player muscle memory with this, we have arrived at end! A difference in your game once you work on your ankles jumping as high as possible have. This shot, some players tend balance exercise in badminton keep their feet parallel 1 leg whilst resting your hands on! Tricks to master as a novice badminton player should perform before a.! Split squat jumps will improve your balance know you ’ re placing forward you hold this between! Shoulders upper chest and back landing on both your feet shoulder width apart and evenly spaced while you include. Even know you ’ ll notice a visible improvement in your hand with a beginner level of.... Second breaks in between maintaining this posture walk from your stance will support your game, be sure to up. The body, gradually amplifies the heart rate steady for the Next time I comment flexibility..