The Importance of Warm-ups Before Playing Badminton

Badminton is a great game to play for those who desire a highly effective workout while enjoying engaging in healthy competition. The history of the game goes back more than 200 years, “The beginnings of badminton can be traced to the mid-1800s in British India, where it was created by British military officers stationed there… This game was taken by retired officers back to England where it developed and rules were set out.”[1] Badminton has been an Olympic sport since 1992, and is popular all over the world for both men and women who want a superlative workout; the sport requires alertness, speed and dexterity, precise targeting, and long-lasting amounts of staminaso you can run, jump and successfully return each shot.

Whether you play competitively or just for fun, badminton can be a physically fatiguing and arduous activity, and warm-ups that help to reduce the risk of injury are a must for everyone, regardless of age, gender, or level of experience, be they a “badders newbie” or a seasoned veteran. Pre-game warm-ups and post-game cool-downs are vital because they assist your body in its ability to cope with strenuous activity, and, instead of putting stress on your muscles and ligaments, limbering up will reduce your chances of hurting yourself; a warm-up rouses your body so that it can ready itself for action.

Badminton is a lively and vibrant sport that involves a large amount of full speed running as well as swift, dynamic stops and starts, so it is wise to never skip the opportunity to warm-up first. Although badminton is not a contact sport, many injuries can still occur, such as sprained ankles, patella tendonitis and rotator cuff injury, “Injuries during Badminton have been reported to occur at a rate of 2.9 injuries per player per 1000 hours of playing… Badminton requires explosive power for flicks of the wrist, lunges, jumps and rapid changes of direction and these repeated actions can put stress on the tissues and cause injury”[2]

Two of the primary pre-game warm-up activities you should perform are to take a short jog around the court a few times to get the blood pumping, as well as taking the time to do some stretches. Five minutes of jogging followed by five minutes of stretching will make your muscles feel more lithe and “ready”. Stretching your back, neck and shoulders is essential, and the following stretches (targeting different areas of your body) should be considered mandatory:

  • Overhead shoulder stretches
  • Side lunge stretches
  • Forward lunge stretches
  • Back and forward neck rotations
  • Side-to-side neck rotations
  • Rotating ankle extensions
  • Rotating wrist extensions

 

Start lightly, bearing in mind that you only want to raise your temperature a little, any more than that is unnecessary. Breaking a sweat and getting out of breath before you even start a game is needless, and you leave yourself wide open to gaining injuries by doing too much too quickly. After this initial 10 minute warm-up jogging and stretching period, pick up your racket and start hitting a few shuttles down the court, varying your shots in speed and power. Do forehand and backhand strikes, serves and overhead smashes.

When your game is over, do not forget that cooling down is as important as warming up in preventing injuries. Do not immediately lay or sit down; walk around while doing a few simple stretches to ease your body and relax. Stretching your arms and legs will help to decrease stiffness later on, particularly for your calves and hamstrings.

The above article highlights just a handful of the warm-up exercises that players can carry out as part of their regular pre-game prep routine. Versacourt.com is proud to offer residential backyard badminton, tennis, basketball, volleyball and shuffleboard sports court flooring for indoor and backyard use. Please visit our website at Versacourt to try out our free online court designer or to request a free sample kit, or call us at 800-850-4899 for more information about our interior gym flooring and external sports court installation services.