A warm-up for both badminton training and competition should begin with some light activity to increase blood flow to the muscles. The next phase of the warm-up is to stretch the muscles and joints. This will be achieved initially by passive stretches followed by active stretches specific for the action of badminton.
Passive Stretches
Here are a selection of stretches that you can use for your badminton warm up. Hold each of the following stretches for 10-20 seconds, and remember to stretch both sides of the body. There are links to more detailed information about each stretch.
Back and Forward Neck Stretch — Tuck your chin down until it touches your
chest and you can feel tension at the back of your neck. Tip your
head to each side slowly until you feel the stretch.
Side to Side Neck Stretch — Tuck your chin down until it touches your
chest and you can feel tension at the back of your neck. Tip your
head to each side slowly until you feel the stretch.
Overhead Shoulder Stretch — Point your elbow upwards, with you hand behind your head. With you other hand grab your elbow and gently pull towards the other side until a good stretch is felt. Repeat for both sides.
Posterior Shoulder Stretch — Hold you arm horizontally across the
front of your body. With you other hand, grab your elbow and gently
pull towards your chest. Repeat for both sides.
Side Stretch — Begin with feet slightly apart, and arm pointing overhead, held by the opposite hand. Keeping your hips stable,
bend your torso so that the stretch is felt along your side. Repeat
for both sides.
Side Lunge Stretch — This will stretch your hip adductor muscles. With you body and feet
all facing forward, and hands on hips. Shift your weight tot he side, remaining as
upright as possible and keeping both feet flat on the floor. Repeat
on opposite side.
Forward Lunge Stretch — This will stretch your hip flexors and hamstring muscles. With you body and feet
all facing forward, place one leg back and your other leg forward,
hands on the front thigh. Shift your weight forward remaining as
upright as possible and keeping both feet flat on the floor. Repeat
on opposite side.
Quadriceps Stretch — Support yourself with one hand while
standing on one leg. Bend your free leg back and hold on to your
ankle with your free hand. To increase the stretch, pull the foot
higher behind the body.
Wrist Flexion — Hold out your arm with the palm facing
down. Drop the fingers and palm at the wrist. Grab your fingers
with the other hand and pull them towards the body. Change hands
and repeat.
Wrist Extension — Hold out your arm with the palm facing
down. Bend the fingers and palm at the wrist. Grab your fingers with
the other hand and pull them back and towards the body. Change hands
and repeat.
Related Pages
- More Warm-Ups for Sports
- See the complete stretching list
- fitness for badminton
- fitness testing for badminton
- All about fitness testing
