A warm-up for both badminton training and competition should begin with some light activity to increase blood flow to the muscles. The next phase of the warm-up is to stretch the muscles and joints. This will be achieved initially by passive stretches followed by active stretches specific for the action of badminton.
Here are a selection of stretches that you can use for your badminton warm up. Hold each of the following stretches for 10-20 seconds, and remember to stretch both sides of the body. There are links to more detailed information about each stretch.
Forward Neck StretchBack and Forward Neck Stretch — Tuck your chin down until it touches your chest and you can feel tension at the back of your neck. Tip your head to each side slowly until you feel the stretch.
Forward Neck StretchSide to Side Neck Stretch — Tuck your chin down until it touches your chest and you can feel tension at the back of your neck. Tip your head to each side slowly until you feel the stretch.
Overhead Shoulder Stretch — Point your elbow upwards, with you hand behind your head. With you other hand grab your elbow and gently pull towards the other side until a good stretch is felt. Repeat for both sides.
Posterior Shoulder StretchPosterior Shoulder Stretch — Hold you arm horizontally across the front of your body. With you other hand, grab your elbow and gently pull towards your chest. Repeat for both sides.
Side Trunk StretchSide Stretch — Begin with feet slightly apart, and arm pointing overhead, held by the opposite hand. Keeping your hips stable, bend your torso so that the stretch is felt along your side. Repeat for both sides.
Side Lunge StretchSide Lunge Stretch — This will stretch your hip adductor muscles. With you body and feet all facing forward, and hands on hips. Shift your weight tot he side, remaining as upright as possible and keeping both feet flat on the floor. Repeat on opposite side.
Forward Lunge StretchForward Lunge Stretch — This will stretch your hip flexors and hamstring muscles. With you body and feet all facing forward, place one leg back and your other leg forward, hands on the front thigh. Shift your weight forward remaining as upright as possible and keeping both feet flat on the floor. Repeat on opposite side.
Standing Quad StretchQuadriceps Stretch — Support yourself with one hand while standing on one leg. Bend your free leg back and hold on to your ankle with your free hand. To increase the stretch, pull the foot higher behind the body.
Wrsist ExtensionWrist Flexion — Hold out your arm with the palm facing down. Drop the fingers and palm at the wrist. Grab your fingers with the other hand and pull them towards the body. Change hands and repeat.