Have you just started badminton or are you already used to the court and want to progress through bodybuilding? Here are some exercises that will help you!
Originally from England and more precisely from the town of Badminton in Gloucestershire, badminton as we know it today was invented in 1873. Thus, the discipline is celebrating its 150th anniversary this year and is practiced by more than 180,000 people in France. If you are on this article, it means that you are surely part of it and that you are looking to progress to become better on the court. If we leave the pleasure of training you technically to your coaches, we allow ourselves to give you a muscle building program. In addition to your classic workouts, this program is doable from home or at the gymwith or without equipment.
Whatever your level or even the discipline practiced, a workout always starts with a warm-up. Whether it’s on-court training or a weight training session, you will not escape it. This step allows you to wake up the body and therefore avoid unnecessary injuries if your body is subjected to cold efforts. In the majority of cases, the heating goes through you cardio. Here are three exercises you can do:
- You jogging : for 10 to 15 minutes, gradually increasing the intensity of the run.
- Biking : for 10 to 15 minutes by intensifying your pedal strokes by changing gears and chainrings.
- Jump rope: for 6 to 8 minutes, do not hesitate to ask your coach for advice so that you make the right movements.
Once your warm-up is complete, take a short break and hydrate.
Badminton being a racquet sport, you will therefore need develop your power in the upper part of your body to be able to send devastating blows. However, as a badminton player, you know that the legs are put to the test during a game. Thus, as part of a muscle building programwe can operate a division in two: a part which will make work the upper body (bras,abs, shoulders, From, pecs) and a part that will work down (thighscalves, gluteal muscles).
Working the upper body
Even though a badminton racket is very light and cuts through the air with disconcerting ease, we must not overlook the fact that you must still develop power in your arms to send the shuttlecock to the other side of the net. . To this work, you can also add work on the abs and your back. Two groups of muscles particularly stressed when you hit the steering wheel. Here are the exercises you can do:
- The pumps : difficult to miss the most basic exercise of bodybuilding. To develop your arms, pectorals, shoulders and back it is ideal. Do 4 sets of 15 push-ups with 30 seconds of recovery between each set. Do not hesitate to hold the position when you are at the bottom to pull your muscles a little more.
- les crunches et the obliques : we stay in the basic to work your abs. Lie on your back with your legs slightly raised and alternate a series of crunches with a series of obliques. Do 4 sets of 15 to 20 reps each with 30 seconds of rest between each set. You can also turn to russian twists (with or without weights) to strengthen your balance, back and abs.
- The gain: whether it is the abdominal belt, the back and the rest of the body in general, sheathing will help you to become more resistant to effort. Do 4 sets of 45 seconds to 1 minute of cladding (planksides, reverse plank) with a 30-second break between each set.
- Burpees : to work your abs, your arms, your back and your endurance, burpees are an ideal exercise. You’ll be working on all of this at the same time with a demanding exercise that will make you expend a lot of energy. Do 4 sets of 10 burpees with 45 seconds of recovery between each set. For the bravest, you can even add a push-up at the end of the movement.
If you are unfamiliar with this last exercise, here is a video that will show you what to do.
Work the lower body
Alright, now that you know how to get stronger and more powerful in your body, we can get to work on becoming more explosive and faster on the court. This will take place with a work centered on the legs. Here are the exercises you can do:
- Knee raises: to work on your speed of execution as well as your endurance, this exercise is perfect. On the spot or while moving, keep your back straight and raise your knees as high and as quickly as possible. Put your hands in front of you, palm down, and try to raise your knees to your chosen height. Do 4 sets of 45 seconds and count between 20 and 30 seconds of rest between each set.
- squats : another ultra-classic bodybuilding exercise, the squat allows you to work your thighs, calves and gluteal muscles. You can even turn to the variation of jump squats to develop your explosiveness, this will allow you to react quickly when you have to save a flywheel. Do 4 sets of 15 squats with 30 seconds of recovery between each set.
- The slots: working the same muscles as squats, lunges are a good complement. Indeed, they add the work of an important aspect to badminton: balance. Yes, by dint of running in all directions and changing your pace constantly, you risk losing it. Do 4 sets of 15 lunges with 30 seconds of rest between each set. To work on this aspect even more, do not hesitate to turn to jumping lunges.
- Les jumping jacks : stimulating your legs and your arms at the same time, this exercise allows you to work on your endurance and your speed of execution. Thus, you will be less tired, even after a very short sprint to get a steering wheel and return to your position. Do 4 sets of 45 seconds of jumping jacks with a 30 second break between each set.
- The chair : to further strengthen your thighs and therefore avoid potential injuries when you change the pace of a race, for example, the chair is a good exercise. It’s a bit like sheathing the legs. Do 4 sets of 45 seconds at 1 minute in the chair with 20 seconds of recovery between each set. Do not hesitate to add a little weight on your thighs during the exercise to increase their resistance.
End of session and stretching
Without targeting a muscle in particular, you have there, a physical preparation program that allows you to work on the essentials which you will use during badminton practice. However, keep in mind that this is only a strengthening program and therefore it is not an excuse to skip your workouts. where you can work on certain muscular specificities with your coach.
Finally, it is important to remember that whatever your sporting objectives may be, overtraining is never the solution.Let the body rest if you want it to work correctly. Space out your workouts by one or two days and try to have at least one day in the week when you do not practice any activity to allow your body to rest completely. You will see that your performance will be even better.
Good session !
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