Badminton is known for its fast-paced play and quick reflexes that are needed to excel at the sport. You also need to have explosive movements and the ability to sustain endurance for those long games. All these factors are why training and getting badminton fit are important. To stay competitive, players must enhance their speed and stamina through targeted workouts. This guide highlights the best exercises to improve your on-court performance.
1. High-Intensity Interval Training (HIIT)
The first workout we will look at is a very popular workout called HIIT. HIIT boosts cardiovascular endurance and mimics the energy demands of badminton rallies. HIIT workouts are very simple on paper but in practice are extremely demanding on the body. Incorporate exercises like sprints, burpees, and jumping lunges to build explosive power and stamina. Perform 30 seconds of intense effort followed by 15 seconds of rest for optimal results. HIIT workouts should not take you longer than 25 minutes because of how intense the workouts are.
2. Agility Drills
Quick footwork is essential in badminton because of how much you need to move around the court and make direction changes. Using ladder drills, cone drills, and shuttle runs will help to improve your reaction time and directional changes. These exercises will enhance your coordination and enable you to make swift movements across the court. These drills also exercise your fast twitch muscles which helps you generate power with little to no effort.
3. Strength Training
You’re probably wondering why strength training is even on this list. Well, in short, strength training builds muscle power and prevents injuries. With stronger muscles, they will not be so easily injured if you twist a certain way or dive a weird way. What you will need to do is focus on compound movements such as squats, lunges, and deadlifts to develop lower body strength. These will also develop muscle insurance for your legs and you won’t fatigue as easily. Add upper-body exercises like push-ups, pull-ups, and dumbbell presses to improve shot power and smashing power. These exercises will also help you hit the shuttle with minimal power as your muscles will do all the work.
4. Plyometric Exercises
So I’ve been reiterating the importance of explosiveness but you’re probably wondering “How to improve explosiveness?”. Explosiveness is crucial for quick smashes and net play because it helps you generate speed from almost anywhere. To improve your explosiveness try some of the exercises in the image above. Incorporate box jumps, squat jumps, and bounding exercises to develop explosive leg power. Perform these workouts two to three times per week for maximum effectiveness.
5. Core Workouts
A strong core enhances balance and stability in certain scenarios you’ll find yourself in on the badminton court. The core is a muscle group that is often over looked but once developed is a game changer and can help you improve immensely. Include exercises you see in the image above like planks, side leg raises, and raised leg circles to improve rotational strength and prevent injuries. A well-conditioned core helps generate power in every shot. With a strong core, you will also relieve back pain and will also just help you in everyday life.
6. Endurance Training
Probably one of the workouts I like the least but is really beneficial in the game of badminton. Long rallies require high endurance and improving your insurance can really help you, especially towards the end of the game when your opponents are out of energy but you still have energy. Running, cycling, and skipping rope help build cardiovascular fitness. What you want to do is aim for at least 30 minutes of steady-state cardio or interval runs to help you sustain energy levels throughout a match. Running is not everyone’s favorite form of cardio, especially for me, but what has helped me really enjoy it is going to running clubs and running with a group of people. Try it out and see for yourself.
7. Flexibility & Mobility Exercises
Flexible muscles reduce the risk of injuries and improve your range of motion. Stretching, yoga, and dynamic warm-ups keep muscles loose and primed for the movements you will perform on the court. I am not very flexible but starting these exercises has really helped me on the court and also just in real life. My legs don’t feel as slow and sluggish as they once did. Perform these exercises daily to stay agile and injury-free.
Final Thoughts
Improving your speed and stamina in badminton requires dedication and consistency. It won’t happen overnight but you do need to start to see improvements over time. Incorporate these workouts into your routine to enhance your game, outlast opponents, and dominate the court. Start training today and take your badminton performance to the next level!
