Exercises for Badminton Players

According to the Badminton Information website, the game of badminton was introduced to the United States in the 1890s, but it didn't become popular until the 1930s. Equipment used in badminton includes a net, a racquet and a shuttlecock. Playing badminton requires skills, such as gripping the racquet correctly, and a high level of fitness. Certain exercises build the stamina and strength necessary for high-quality badminton.

  1. Running

    • Badminton is an aerobic sport that requires strong lungs. Running trains your body to take in more oxygen. It strengthens the cardiac and respiratory systems so they can produce the energy needed to play badminton. Stretching before running helps prevent muscle pain as well as injury. Start a running regimen slowly and work up to longer distances to build stamina.

    Squats

    • According to PubMed.com, elite badminton players have substantial lower body power that enables them to jump high. It is important for badminton players to build the gluteals and other major muscle groups of the lower body. Doing squats, with or without weights, improves core balance as well. When performing squats, stand up straight with the feet shoulder-width apart, then bend at the knees, keeping the back straight to avoid injury.

    Sit-ups

    • To maintain a strong core to enhance your serve in badminton, incorporate sit-ups into your exercise program. To do a proper sit-up, lie on your back with your feet flat on the floor. Sit straight up until your back comes off the floor. Using the proper technique when performing sit-ups increases core strength and helps prevent injury, according to "Men’s Fitness" magazine.

    Bridge and Plank

    • To keep balance between the core and back muscles, strengthen the back muscles. Exercises such as the bridge and the plank helps prevent back pain caused by overworking the muscles.

      To do the bridge, lie on your back with your knees bent, then raise your hips toward the ceiling. To do the plank, hold yourself off the floor on your toes and bent elbows, with the abdominal muscles pulled upward. Keep your back and legs straight and hold the position for as long as possible before releasing.