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Badminton Warm Ups Are The Best Doctor For Your Game

Elvis Elvis

Same as other sports, badminton warm-ups is a must for all including beginners before starting the games to avoid any injuries especially to your muscles.

Badminton is a power game requiring quick and powerful movements in all directions to return the shuttlecock to the opponents’ side of the court. Good badminton warm-ups should consist of the following three phases:

1. A physiological warm-up (easy hitting solo or with a partner, jogging, jump rope, etc.):

-This is intended to increase the overall body temperature prior to stretching.

2. A stretching session (static stretches of major muscle groups):

-Do stretches that are held for 10-30 seconds in a position where a mild stretch is placed on the muscle.

3. Return to a more physiological warm-up (more hitting on court solo or with a partner):

-This warm-up segment should occur in the early portion of the practice session that begins to work on skill drills and/or movement drills. It should start at a low to moderate intensity and work toward higher intensity throughout the practice session.

Stretching

Stretching is part of a sound badminton warm-ups routine, and it is intended to help increase the range of movement for both muscles and joints.

You should concentrate on static stretching activities after the body has been warmed up for a 5-10 minute warm-up period.

Stretching should include all major muscle groups with special emphasis on the arm and shoulder, trunk, buttocks, and calves. Stretches should be held “pain free” for 10-30 seconds.

Listed below, the best badminton warm-ups you may use:

Upper Body Stretches

Wrist Stretch (up) Figure 1

• Place the finger pads of one hand in the palm of the other hand.

• Gently push the fingers backward to point of stretch and hold.

Badminton Warm Ups Are The Best Doctor For Your Game

Wrist Stretch (down)

• Place the backside of the finger pads in the palm of the other hand.

• Gently push the fingers backward to the point of stretch and hold.

Triceps Stretch Figure 2

• Sit or stand upright and place one arm in a bent position with the hand resting on the shoulder blade. • Take hold of your elbow with the opposite hand. • Pull your elbow behind your head and hold this stretch.

Side Stretch Figures 3 and 4

• Stand straight with hands on hips and one leg extended sideways on a table, bench, or held by a partner. • Slowly lean in the direction of the straight leg and/or bend down slightly with the leg on the ground. • Hold this stretch position and then repeat with opposite leg.

Shoulder Figure 5

• Start in standing position. • Interlace fingers above the head with palms facing upward. • Pull arms back behind the head and up. • Do not drop head forward or arch back..

Shoulder Stretch Figure 6

• Pull right arm across the body. • Hook right wrist in left elbow. • Pull left arm towards the back.

Arm Circles Figure 7

• Swing arms forward in large circles. • Repeat exercise in small circles and backward circles.

Trunk Stretches

Front of hip Figure 8

• Kneel on one leg. • Bend the other leg to place the foot directly under the head. • Without changing the position of the knee on the floor or the forward foot, lower the front of the hip downward to create an easy stretch. • Hold stretch for 30 seconds. • Feel this stretch in the front of the hip and possibly in the hamstrings and groin muscles. • Stretch other leg.

Over the Top Figure 9

• Reach the right arm up over the head. • Bend on the left side and hold stretch. • Repeat on the opposite side.

Twist Figure 10

• Arms at shoulder level. • Twist at the waist to the right allowing arms to swing freely. • Twist to other side and repeat.

Hamstring Stretch Figure 11

• Sit on the floor with the left leg extended (toe pointed up) and the sole of the right foot placed against the inside of knee or thigh of the left leg. • Look straight ahead and slowly bend forward from the hips toward the foot to the extended leg until tension is felt. • DO NOT BOUNCE! • Repeat with the opposite leg.

Groin Stretch Figure 12

• Sit on the floor with the knees bent and the soles of the feet together. • Pull the heels as close to the body as comfortably possible . • Grasp the ankles or shins and place the elbows on the insides of the knees. • Gently press the knees open with the elbows and stretch the upper body forward until an easy stretch is felt. Be sure that the bend is initiated from the hips with a flat lower back and that the eyes look forward — do not round the upper back. (reach chest rather than nose toward the floor). • Hold the stretch.

Quadriceps Stretch Figure 13

• Stand up straight; hold onto a support for balance as needed (can use a partner). • Hold the top of the right foot with the left hand. • Gently pull the heel toward the buttocks. Be sure that the bent knee points straight down, near the support leg. • Hold the stretch. • Repeat on the opposite leg.