Strengthening Exercises for Badminton Players

Introduction

Badminton is considered to be a phenomenal athletic sport. It works numerous muscles involving the upper and lower body to strengthen those muscles' activity in badminton players. A strength training program improves physical strength, athletic ability, and endurance. Additionally, it can aid in speedy recovery after a sports injury. Strengthening exercise improves muscle power, balance, and coordination among athletes. In badminton, players increase the ability to hit the shuttle with more force, run back and forth faster, and jump higher in response to the beat. Weights and resistance bands are included in badminton strength training 2 to 3 times per week to yield the best results.

What Are the Strengthening Exercises for Badminton Players?

Strength training programs utilize many muscle groups, including shoulders, core, glutes, hamstrings, quads, and calves, to improve strength, speed, and endurance, eventually minimizing the risk of injury among badminton players. Functional strength may be developed through a strength training program like the overhead press with a kettlebell or a dumbbell that exactly trains a badminton player's core muscle. Weight lifting is part of a strength training program that strengthens the entire body.

What Exercise Is Involved in the Strength Training Program for Badminton Players?

Exercises that improve your strength for badminton include weight training which focuses on the primary motions used on a badminton court and also aids in developing strong muscles through a volume stage and a harder lifting stage before cyclically reducing intensity in response to specific competitions or matches.

Basic weight training involves:

1. Barbell Lunges: Lunges are frequently used in badminton, so the workout for glutes and lunges improves strength. Barbells are used instead of dumbbells to strengthen the core muscle in badminton players and develop rapid movement habits. Place a suitable weight on the barbell, then lay it over the back. With the right foot, step forward to lunge, bending both legs; hence, the back knee is as near the floor as possible. Later on, repeat the exercise on the opposite side.

2. Medicine Ball Slams: It is distinguished into two variants that involve:

• Overhead Slams: Overhead slam targets the back, shoulders, stomach, glutes, and even the legs and feet to generate the slam, which aids in producing a force on the field. The core muscles, lower back, and internal organs guide in throwing the medicine ball downward. It is similar to cardio, which burns fat to maintain good posture. Additionally, it helps in the prevention of injury in the future.

• Side Slams: The rotational pressure results in a greater smash. Hips are placed in the forward direction, and the core and shoulders are rotated to generate the rotational speed and power through the medicine ball sideward.

3. Step-Up With Overhead Press: Step-Up with Overhead Press develops balance and strengthens the muscles of the legs, glutes, core, and shoulders. These exercises increase heart rate and burn a greater amount of calories. Hips are placed forward and simultaneously advised to step up onto the box or bench using leg and glute strength, then pushing the weights overhead. Followed by stepping back to the starting posture, then bringing the weights to the shoulders. The major muscle groups and joints frequently used in badminton are strengthened using step-ups with the overhead press.

4. Single Arm Dumbbell Row: Weight lifting uses the rear of the shoulder rather than the biceps or triceps. The dumbbell row is performed during back, upper body, pull, and full-body workouts.

• Step 1: The dumbbell is grasped with the right hand while keeping the left hand on a bench to support your body weight. The head, spine, and back are in the same line to maintain the posture. Holding the dumbbell, move the shoulder downward and backward without turning the body or shoulder in an inclined motion about the floor.

• Step 2: During upward shoulder movement, exhale gently with bending of the elbow and backward movement of the upper arm to some extent.

• Step 3: During upward shoulder movement, inhale gently while maintaining a flat back.

5. Bar Triceps Extensions: The bar triceps extension workout boosts racket speed. The weighted bar is lifted above the head. Make sure the toes are pointed forward. Later the weight bar is moved in an upward and downward direction, and it is repeated for the count of 100 to 200 until the calories burn.

6. Other Effective Exercises for Badminton Players Are:

• Jogging: It increases stamina, which is a key factor in badminton. Hence, jogging for at least three days a week for 30 minutes is advised to increase endurance.

• Skipping: 10 minutes a day of skipping increases the feet's stability and flexibility.

• Play Half-Court Singles: Badminton players frequently use this form of training since it enables users to concentrate on their technique rather than their footwork or stamina. The strokes employ less movement because half the field has been removed. It is a fast-paced workout performed in a small area that trains users to react more rapidly while concentrating on specific strokes.

• Play Rear-Court Singles: This simple workout will help develop overall power and strokes by familiarizing the player with the proper technique to utilize while touching the shuttle and the force needed to hit the shuttle far into the air towards the rear of the court.

What Are the Benefits of Strengthening Exercises for Badminton Players?

Strength training exercises are essential for beginner, intermediate, or experienced players in badminton training. The major advantage of strength training exercises specifically for badminton are:

• Increases the power and agility on the field by focusing on certain badminton movements.

• Strengthens the muscles, which results in a higher rate of total muscular force generation, increasing the shots' strength.

• Improved physical endurance by lifting weights increases muscular endurance, raising the maximum intensity that can hold throughout a match.

• While playing badminton, muscles and tendons are more exposed to the continuous impact and load passing through them. Hence strength exercises decrease the risk of injury in the future.

• Some exercises are similar to cardio, thereby it helps in burning calories to stay fit.

• Maintaining body posture.

Conclusion

Physical workouts are important because they assist our body in recovering from a rigorous workout on the court and also help prevent injuries in the future. Physical strength, explosive power, and endurance can all be improved by strength training. Additionally, it can aid in the speedy recovery after each shot. In the end, badminton is a sport that you might wish to play competitively or even teach your kids one day, in addition to being a form of exercise. Exercises and their intensity vary from person to person. It's crucial to pay attention to our body's needs.