How to Train Like a Professional Badminton Player
There's a lot to be said about the exciting nature of the sport of tennis. With its enormous popularity around the world, many tune in to watch matches on TV. However, there is another sport that ? while smaller than tennis ? is much more exciting: badminton. In the game of badminton, the feathered shuttlecock provides a much more unstable and unpredictable projectile in flight than a tennis ball. The amount of strokes and moves required to control a shuttlecock and score points fully is staggering. Mastering the game takes not only excellent hand-eye coordination but good physical fitness, too.
Pro badminton players need exceptional arm strength for smashing shots as well as quick and nimble legs to dart around the court. Speed and power are of the essence in this game. Whether your interest lies in developing your game further or you only want to train like the pros, there are plenty of ways you can exercise the muscles badminton uses. From strength training to developing your agility, you can do it all. Below, we'll go over some the ways you can develop workout routines that allow you to exercise and train like a pro badminton player does. Next time you hit the court, you can dominate your opponents with quick reflexes!
Developing the muscles you need for power
A major part of what makes badminton such an appealing sport is the simple fact that it works out so many major muscle groups. From the muscles in your shoulders, all the way down to your calves, a strenuous game on the court is going to leave much of your body feeling tired. Developing strength in these muscles is necessary if you want to be successful. Professional players target their workouts to develop specific muscle groups, such as the ones responsible for giving you the "oomph" necessary to deliver a smashing overhand volley. Many players spend a lot of time developing their strength training plans.
What kinds of workouts can you engage in which will have the same effects? First, focus on improving your upper body strength. Tiring out in the middle of a game and being unable to keep up consistent volleys is no good. You'll want to develop all the muscles in your arms and shoulders. Whether using free weights to train or opting for exercise machines, the same kinds of activities will yield benefits. Shoulder presses will let you develop strength over time in your upper body, as will chest presses and rowing exercises.
Remember to do your exercises in strict sets of repetitions. The more sets you can accomplish, the better your gains will be. Don't forget to practice rotation exercises too, though, to aid in mitigating the risk of injury.
What about the rest of your body? Your legs carry you around the court and are responsible for the rapid changes in direction you'll need on the court. Squats, curls, and presses with as much weight as you can handle will get the job done here. Pros often structure workouts around particular muscle groups each day, and so should you. Have a leg and core day followed by an upper body day. In the midst of all this, of course, you'll still be doing other exercises, too.
Running can help in many ways, for example.Overall, where your badminton strength is concerned, focusing your workouts on developing muscles is the way to emulate the professionals.
Speeding up your movements and controlling your feet
Our next consideration has less to do with developing your muscles regarding strength. Instead, now we want to concern ourselves with improving your footwork and speed on the court. Shuttlecocks can end up practically anywhere on the court, whether they've been lifted high or floated just over the edge of the net. That means you have to react rapidly to a changing situation. If your legs can't propel you forward fast enough, you'll lose out on the point! Unlike improving your muscles, it might not seem obvious right away how you can become faster.
What can you do? Well, the only thing anyone can do: practice! There are all kinds of training runs and drills you can undertake to improve on your footwork. Try heading down to the court and laying out figures with chalk or beanbags. Use these to shuttle yourself quickly around the court in the ways you might during an actual game. Try putting out numbers and darting between the marks as quick as you can. Try drilling towards the centre of the court and darting back to the corner or up towards the net. The more often you do exercises like these, the better control you'll have over your feet. While pros have years of experience to guide their feet, everyone starts out doing these exercises.
More basic shuttle runs, moving rapidly from one point to another, will also aid in developing this critical skill. Try to shuffle your feet side to side quickly and challenge yourself to move faster and change directions faster. Enlist a friend to help you by asking them to call out directions as you shuttle, forcing you to think quickly and change pace. Shadow runs and other drills are also popular; this is where you emulate playing a game against an imaginary opponent. It's a popular choice for many pros. As mentioned, general running exercise can help too. Many badminton players likely incorporate daily or weekly runs into their routines. This is because as you develop strength in your leg muscles, they will be able to respond more quickly to your impulses. In combination with your power training, running even a little more a week can aid in developing enhanced agility on the court.
Build the endurance you need to last the match
So now we've looked at ways you can improve your strength and your speed, just like the pros do. There's only one part of the equation left to unlock: endurance. Badminton matches are all about supplying huge bursts of intense energy at a moment's notice before returning to a resting posture. In other words, it's harder to develop long term endurance because most endurance exercises assume a constant, steady state of activity.
With badminton, however, you must consider the way your body responds to the challenges and stresses the game places upon it. What kinds of endurance exercises will translate to the best performance? Aerobic exercises will have the biggest effect because it improves the ability of your body to manage oxygen consumption effectively.
Again, running and jogging are excellent choices here. Bicycling can also be an ideal choice. If biking, make sure you plan long, strenuous rides that push your limits. Add in break periods to simulate the kinds of rests you'll experience on the court. The harder you push your aerobic abilities, the greater the stamina you'll experience on the court.
Pro players likely spend a lot of time on these activities, including stationary bikes and other equipment. Running for half an hour as part of your routine is a good way to incorporate this activity. Making sure intense cardio forms a part of your daily routine is the only way you can guarantee gains in stamina. The harder you train, the longer you'll be able to last.
Don't forget that your body needs time to repair and strengthen muscle fibres between exercise sessions, though. Resting during the week is just as important as working hard towards your goals. Even the pros know that they need to take it easy from time to time!
With hard work and perseverance, you can boost your abilities
No matter which area you choose to focus on the most, be it strength, speed, or endurance, it's 100% possible for you to work out just like a pro badminton player. You can even work on developing your hand and eye coordination if you're dedicated enough. Try doing some research on your own for exercises which can aid in growing your coordination and abilities on the court. Remember always to set lofty goals for yourself, and then work hard towards achieving them. Improving your game isn't just a matter of putting in the exercise and the work, though that's fundamental. It's also about having the drive to be better! Sit down and put together your workout plan today. There's no better time to start improving your badminton game than now.