Whether you are professional or intermediate player or any beginner warm up exercise is must before playing a match or before training sessions. In badminton needs speed , agility and very fast reactions or reflexes and without a proper warm up, you are at the risk of injuries some injuries also give you a long time problem or even lifetime problem. So to reduce the risk of injuries you have to do proper warm up. Here are top 5 warm up exercises every badminton player must do:
1. Jumping Jacks (2–3 Minutes)
Jumping jacks are a great full-body warm-up that increases your heart rate and gets blood flowing to all muscle groups. It’s a simple move that wakes up your muscles and prepares you for more explosive movements on court and training. How to do it-Jumping jacks are done by jumping to spread your legs and raise your arms overhead then jumping back to the starting position with feet together and arms down repeat this continuously.
2. Arm Swings and Shoulder Rotations
Badminton involves repetitive arm movements, especially overhead shots and smashes. If the muscles or joints of the arm and shoulders are not open properly that can lead to a sprain. How to do it: Swing both arms forward and backward in large circles and Rotate shoulders clockwise and counterclockwise for 15–20 reps each.
3. Lunges with a Twist
lunges with a twist combine lower body strength with core activation and rotational movement. in badminton you have to do lunges for drops, net drops, drive and defensive smashes. This exercise increase the flexibility and leg stability and help to recover fast after each stroke. How to do it: Step into a forward lunge and Twist your torso toward the side of the front leg and Return to start and repeat with alternate legs.
4. Skipping (2–5 Minutes)
Skipping is one of the best ways to boost foot speed, reflexes, and endurance. It helps in the rapid footwork used in actual gameplay and can be done anywhere.
5. Dynamic Side-to-Side Shuffles
Badminton is all about lateral movement. Practicing fast, controlled side shuffles improves your agility and prepares your body for sudden shifts in direction. How to do it: Mark two points 5 feet apart and shuffle quickly between them for 30 seconds at a time.
Warming up properly isn’t just about staying injury-free. it’s about maximizing your power, accuracy, and endurance right from the first rally and start from training sessions. Pair your warm-up with the right gear, like Flymaxis badminton shoes, which are designed to support explosive movement and give you unmatched grip on court.
Fly higher. Play smarter.