In this article, we discuss about why strength and conditioning is essential for badminton players and how beginners can incorporate it in their routine.
Badminton is one of the commonest and fastest racket sports. The equipment needed is simple and comprises badminton rackets, shuttlecock and a net. Professionally played in an indoor court as even a breeze affects the course of the shuttlecock, it is recreationally played outdoors as well. Play consists of hitting the shuttlecock back and forth across the net without letting it touch the floor or ground within the boundaries of the court. To win a match, the player/team must win at least two sets of 21 points; with the winner having a two point advantage. If a two point advantage is not reached, the first player/team to reach 30 points wins the set.
Table of Contents
Types of events:
- Men’s singles: one player in each team
- Women’s singles: one player in each team
- Men’s doubles: two male players in each team
- Women’s doubles: two female players in each team
- Mixed doubles: one male and one female player in each team
Importance of Strength and Conditioning for Badminton Players:
- Injury Prevention: Before you start to play badminton, it is vital to correct muscle imbalances, if any; to prevent new injuries or to avoid flaring up of old injuries which might hamper your practice routine. Proper strength training will ensure your muscles are ready to play without much difficulty and avoids early fatigue. It also improves joint stability which leads to better control on court.
- Improved technique and performance: Strength and conditioning boosts the power generated by your muscles, enabling you to play your shots with greater speed and strength. Improved agility allows you to cover the court more efficiently. Enhanced technique ensures that your energy is used more effectively, leading to improved overall play.
- Longevity of play: Strength training helps you stay in good shape and play badminton for a long time without experiencing pain or injuries. It keeps you performing at your best and helps you enjoy the game for years to come.
How to Get Started:
Get existing aches and pains identified and treated before you start to play so you don’t injure yourself more. Here are some exercises one could work on to increase strength if you are a beginner:
- Frequency: Two to three times per week
- Duration: 40 mins to 1 hour per session
- Intensity: Moderate loads, preferably with the guidance of a coach or professional
What to Include:
- Upper body, lower body and core
- Plyometrics
- Agility
- Active recovery day: Foam rolling, deep tissue release, ice baths
Here is a sample plan that you could use as beginner swimmer for your strength training workout:
| Day | Activity | Exercise | Sets/Reps/Duration |
| Day 1 | Warm-Up | Light Jogging or Brisk Walking | 5-10 minutes |
| Dynamic Stretches | 5-10 minutes | ||
| Strength Training | Lunge to step up | 3 sets of 10-12 reps | |
| Pull ups | 3 sets of 10-12 reps | ||
| Calf raises | 3 sets of 10-12 reps each side | ||
| Chest fly | 3 sets of 10-12 reps | ||
| Pallof press | 3 sets of 10-12 reps each side | ||
| Shoulder taps | 3 sets of 10-12 reps each side | ||
| Cool-Down | Walking | 5-10 minutes | |
| Static Stretches | Hamstrings, Quads, Calves, Hip Flexors | ||
| Static Stretches | Hamstrings, Quads, Calves, Hip Flexors |
| Day | Activity | Exercise | Sets/Reps/Duration |
| Day 2 | Warm-Up | Rowing/ Jump rope | 5-10 minutes |
| Dynamic Stretches | 5-10 minutes | ||
| Strength Training | Side lunges | 3 sets of 10-12 reps | |
| Landmine press + rows | 3 sets of 10-12 reps | ||
| Nordics | 3 sets of 12-15 reps per leg | ||
| Tricep extensions | 3 sets of 10-12 reps | ||
| Hanging L raises | 3 sets of 10-12 reps each side | ||
| Plank DB drag | 3 sets of 10-12 reps each side | ||
| Running | Easy-Paced Running or Walk-Jog Intervals | 20-30 minutes | |
| Cool-Down | Walking | 5-10 minutes | |
| Static Stretches | Hamstrings, Quads, Calves, Hip Flexors | ||
| Static Stretches | Hamstrings, Quads, Calves, Hip Flexors |
Conclusion
Strength and conditioning is an essential component of any badminton player’s training regimen, regardless of their skill level. By incorporating targeted exercises to improve strength, power, agility, and injury prevention, badminton players can optimize their performance, extend the longevity of their careers, and reduce the risk of debilitating injuries.
As a beginner, it’s important to start slow, focus on proper form, and gradually increase the intensity and complexity of the exercises. Following a structured program that addresses all the major muscle groups, including the core and lower body, can help build a strong foundation for badminton success. Pairing the strength training with active recovery techniques like foam rolling and stretching is also crucial for supporting overall musculoskeletal health.
By making strength and conditioning an integral part of their training routine, badminton players of all levels can unlock their true potential, elevate their game, and enjoy the sport for years to come. The long-term benefits of a well-designed strength and conditioning program are invaluable for any serious badminton enthusiast.
