Badminton is a demanding sport, and as with any physical activity, it is essential to warm up before training or a match. Is there a perfect warm-up routine? Not really, but we can focus on exercises that activate the muscles we will be using.

🔥 General warm-up: activating the body

Step 1: First, we warm up the body in general. The goal here is to gradually increase body temperature to prepare for effort and improve blood circulation. This phase is just to get you moving and should last about 5 to 10 minutes.

• Light jogging: running around the court.
• Jumping on the spot: skipping rope or small dynamic jumps.
• Joint movements: wrist, shoulder, knee, and ankle rotations.

🏸 Specific warm-up: preparing badminton movements

Step 2: Now that the body is warmed up, we can focus on the most used muscles and joints to prepare them for effort. In badminton, we prioritize legs, ankles, shoulders, arms, wrists, abs, and lower back. These exercises should be done at moderate intensity!

• Forward and lateral lunges: to activate the legs and improve balance.
• Quick footwork drills: side steps and cross steps to simulate court movement.
• Technical strokes with the racket: forehands, backhands, drop shots, and smashes.

🤸‍♂️ Dynamic stretching: improving flexibility

Step 3: Stretches should be active and without sudden movements. We focus on muscle elasticity without excessive strain, ensuring optimal muscle responsiveness and fluid movements.

• Leg swings: forward/backward and laterally.
• Torso rotations: to loosen hips and back.
• Arm extensions: with or without a racket to enhance movement fluidity.

🎾 Game simulation: finishing with rallies

To complete the warm-up, nothing is better than a few moderate-intensity rallies with a partner. This finalizes preparation and ensures you are fully ready for the match.

A proper warm-up lasts about 15 minutes and should be adapted to your level and needs. Don’t skip it to optimize your performance and prevent injuries!