Most people think that badminton is just a leisurely game. But if you want to be really good at badminton, you need to know how do badminton players train?

Playing badminton is a really fun way to get some exercise, but if you want to be good at it, you need to practice. Most people don't have time to go to the gym and then head over to the park for a game of badminton.

Badminton players train by doing a lot of specific exercises that improve their game. Some of these exercises include speed and agility exercises such as shuttle run, jump rope, and plyometrics. They also do strength training to improve their power and stamina, as well as aerobic exercises.

Badminton is a sport that is enjoyed by people of all ages. It is a great way to get exercise, and it can be quite competitive. If you are interested in playing badminton, or if you would like to improve your game, you need to know how the best players train. In this article, we will discuss the different methods that professional badminton players use to improve their skills. We will also provide tips on how you can incorporate these methods into your own training routine.

We spent countless hours on the court to get where we are today. If you want to be a badminton player, you must be willing to put in the work. There is no other way around it.

Speed and Agility Exercises

One of the most important aspects of badminton is speed. Badminton players need to be able to move quickly around the court, and they need to have quick reflexes. There are a number of different exercises that you can do to improve your speed and agility.

Shuttle Run

One of the most common exercises that badminton players use is the shuttle run. This exercise involves running back and forth between two points, hitting a shuttlecock on the ground at each point. The shuttlecock should be hit with enough force so that it travels a distance of about 20 meters.

The shuttle run is a great way to improve your cardiovascular endurance and footwork. It also helps you to develop the quick reflexes needed to react to your opponent's shots. If you are new to badminton, start with shorter distances and work your way up as you get more comfortable with the exercise. You can also add in additional movements, such as lunges or side steps, to make the shuttle run more challenging.

Jump Rope

In addition to practicing their swings and improving their footwork, many badminton players also use jump rope as a way to train. Jumping rope is a great way to improve coordination and stamina, both of which are essential for badminton. In addition, jump rope can also help to improve the strength and power of your legs and arms.

As a result, it is not surprising that many top badminton players use jump rope as part of their training regimen. If you are looking for a way to improve your game, consider adding jump rope to your list of exercises. You can do this exercise indoors or outdoors. If you are doing it indoors, you can use a regular jump rope, or you can purchase a speed rope.

To make this exercise more challenging, you can try to jump higher, or you can increase the speed at which you are jumping.

Plyometrics

Plyometrics is a type of exercise that helps to improve your power and explosiveness. This is accomplished by using quick, explosive movements to stretch and then quickly contract your muscles. Plyometrics can be very beneficial for badminton players, as it can help you generate more power when you swing your racket. This can be particularly helpful when trying to hit a powerful shot, such as a smash.

In addition, plyometrics can also help to improve your coordination and balance. This is important in badminton, as good coordination and balance can help you maintain control of your shots. As a result, plyometrics can be a great way to improve your power and coordination, making you a better badminton player overall.

There are many different plyometric exercises that you can do. Some examples include box jumps, squat jumps, and medicine ball throws. When doing plyometrics, it is important to use proper form. This will help to prevent injuries and ensure that you are getting the most out of the exercise.

Weight Training Exercises

In addition to the exercises mentioned above, many badminton players also use weight training as a way to improve their game. Weight training can help to improve your strength and power, both of which are important in badminton. In addition, weight training can help to improve your endurance and stamina.

There are a number of different weight training exercises that you can do, including:

Barbell Lunges

Badminton players can often be seen lunging with a barbell during their warm-up or training sessions. This exercise is beneficial for developing lower body strength and power, which can be helpful in improving your game. When lunging with a barbell, it is important to maintain good form to avoid injury.

Start by standing tall with your feet hip-width apart and the barbell resting on your shoulders. Take a large step forward with your right leg, lowering your body until your left thigh is parallel to the ground. Be sure to keep your core engaged and your back straight during the entire movement. Push off with your right leg to return to the starting position, and then repeat with the left leg. Perform three sets of 12-15 repetitions on each side.

Dumbbell Shoulder Press

The dumbbell shoulder press is another popular weight training exercise among badminton players. This exercise helps to develop upper body strength and power, which can be helpful in improving your game. In addition, the dumbbell shoulder press also helps to improve your coordination.

To perform this exercise, start by standing tall with your feet hip-width apart and the dumbbells resting on your shoulders. Press the dumbbells overhead, extending your arms until they are fully extended. Be sure to keep your core engaged and your back straight during the entire movement. Lower the dumbbells back down to the starting position and then repeat for 12-15 repetitions.

Medical Ball Slams

Medical ball slams are a great way to develop power and explosiveness. The exercise is simple: you hold a medicine ball above your head and then slam it down onto the ground as hard as you can. The resulting impact provides a great cardio workout while also helping to build muscle.

In addition, the explosive nature of the movement helps to develop power and agility. This makes medical ball slams an ideal exercise for athletes who need to be able to generate quick bursts of energy, such as badminton players or sprinters. While the exercise may seem simple, it can be extremely effective in helping to develop the power and explosiveness that athletes need to perform at their best.

To perform this exercise, start by standing tall with your feet hip-width apart and the medicine ball in both hands. Raise the ball overhead, extending your arms until they are fully extended. Quickly slam the ball down onto the ground as hard as you can. Be sure to keep your core engaged and your back straight during the entire movement. Pick up the ball and repeat for 12-15 repetitions.

Flexibility Exercises

Flexibility is an important aspect of badminton training. Many badminton players use stretching and foam rolling as part of their warm-up routine. This helps to improve the range of motion and prevent injuries. In addition, flexibility exercises can also help to improve your performance by helping you move more efficiently.

There are a number of different flexibility exercises that you can do, including:

Static Stretching

When most people think of stretching, they picture dynamic stretching, which involves moving the body back and forth through a range of motion. However, static stretching is also an important part of a well-rounded stretching routine. Unlike dynamic stretches, which are meant to prepare the body for physical activity, static stretches are best used after working out, when the muscles are already warm and pliable.

To perform a static stretch, start by standing tall with your feet hip-width apart. Reach up overhead with your right arm and extend until you feel a gentle stretch. Hold this position for 30 seconds or more, and then repeat with the left arm. While it may not be as flashy as dynamic stretching, static stretching is an effective way to lengthen muscles and improve flexibility. You can also perform static stretches for the legs by doing a standing quad stretch or a standing calf stretch.

Foam Rolling

Foam rolling is a type of self-massage that is often used by athletes to relieve muscle pain and improve range of motion. The technique involves rolling a foam cylinder over specific muscle groups and applying pressure as needed. Foam rolling can be performed on any type of muscle, but it is often used on the legs, back, and arms.

Some people find that foam rolling is helpful in reducing pain from conditions like arthritis or sciatica. Others use it as part of their warm-up routine before exercise, as it can help to loosen tight muscles and improve range of motion. While there is some debate about the effectiveness of foam rolling, many people find that it is an incredibly useful tool for managing pain and improving athletic performance.

To use a foam roller, simply roll back and forth over the desired muscle group for 30 seconds or more. For best results, start with the foam roller under your calves and work your way up the legs. You can also use the foam roller on your arms, back, and chest. Be sure to apply pressure as needed, but avoid rolling over any areas that are particularly tender or sore.

Aerobic Exercises

In addition to power and flexibility exercises, badminton players also need to focus on aerobic conditioning. Aerobic exercise is any type of activity that increases your heart rate and helps to improve your cardiovascular health. Running, biking, and swimming are all great examples of aerobic activities.

Aerobic exercise is important for badminton players because it helps to increase stamina and endurance. When you're playing a long game, it's important to be able to maintain your energy level throughout. By including aerobic exercise in your training routine, you can help to improve your overall fitness level and make sure that you have the stamina necessary to play your best game.

Most experts recommend that people get at least 150 minutes of moderate-intensity aerobic exercise per week. This can be broken down into 30 minutes of exercise five days per week or 45 minutes of exercise three days per week. If you're just starting out, you may want to start with a lower level of intensity and gradually increase as your fitness level improves.

Swimming

Because of the nature of badminton, players need to have good aerobic endurance in order to sustain long rallies. Swimming is a great workout for badminton players because it strengthens the cardiovascular system and improves lung capacity. In addition, swimming is a non-weight-bearing exercise, which means that it is easy on the joints. This is important for badminton players because they are constantly jumping and moving laterally.

Swimming is also a great way to cool down after a strenuous match. The cool water helps to soothe muscles that are sore from all the exertion. For these reasons, swimming is an excellent aerobic exercise for badminton players.