Warm-Up for Badminton
Why It Matters and How to Do It Right
Badminton is a fast, explosive sport that demands quick changes of direction, lunges, jumps, and rapid upper‑body rotation.
Warming up is essential for every badminton player. A good warm-up prepares your muscles, joints, and nervous system for these movements so you can move efficiently and confidently from the very first rally and , reduces injury risk.
Three-Phase Badminton Warm-Up
1. Mobility + Stretching (3–5 minutes)
Loosen joints and increase range of motion. Examples: ankle circles, hip rotations, leg swings, shoulder rolls, wrist mobility.
Stretching here should be gentle and dynamic, not long static holds. The goal is to increase blood flow and loosen muscles before the more intense phases.
2. Movement Preparation (7–10 minutes)
Raise body temperature and activate major muscle groups. Examples: light jogging, high knees, side shuffles, grapevine steps, dynamic stretching.
3. Explosive Preparation (3–5 minutes)
Introduce badminton-specific speed and movement. Examples: split-step activation, short sprints, multi-directional lunges, shadow badminton.
Stretching
