Badminton Exercises for Conditioning
One way to think of conditioning is the ability to perform continuous work without fatigue. This is a vital part of every sport and is therefore covered in detail all over the web. Here I will show a few basic conditioning methods which are specifically relevant to badminton.
Skipping is one of the best badminton exercises as it develops speed and power in your feet and calves while simultaneously improving your coordination between your hands and feet which will help you use your whole body to make your shots fast and powerful.
Interval training is a great type of conditioning exercise you can do in quite short workouts. It’s effects on your performance will start to be seen after just a few weeks and as it simulates intense rallys and rest periods while you serve, it has a direct application to badminton.
Just about all athletes aiming to improve their conditioning have one thing in common – they run sprints. Sprinting not only develops cardiovascular strength and endurance, but also helps you to develop explosive leg strength. The best part of a sprint workout is how short it should be; it should only take about 15 minutes. Do 8 rounds of 50 meter sprints once a week. These short sprints will help get you into the best shape of your life and allow you to play badminton at a much higher level.
Many people advise against resistance training in sports such as badminton, where speed and agility are key, but in my opinion this view is highly flawed. This is because most people who hear resistance training, associate this with body building style workouts which are designed to add large amounts of muscle. Here you will be shown the best way to perform badminton exercises for building strength and power, while staying fast and agile.
The best way to build functional strength for badminton is to focus on compound movements. When training for sport and doing badminton exercises you should avoid isolation movements (only using single joints) and machines, the use of dumbbells barbells and body weight exercises are going to be the most effective for you.
When training, an equal effort should be used with each muscle group so imbalances do not form. An easy way to do this and to fit a strength program into a busy schedule around the badminton exercises you already do, is short whole body workouts. If you are just starting out, I recommend doing a whole body workout 2x per week. Each workout should consist of a leg exercise, a push exercise and a pull exercise. The two workouts should be different, alternating between squats and dead lifts for the leg exercise and between horizontal and vertical push and pull exercises as shown below and as a pdf here.
Actually getting out on the court and playing games is going to drastically improve your physical performance. If you are playing once or twice a week, try adding an extra session into your schedule. To tailor it to physical improvement make it a competetive match. If there are enough of you playing you could try rotating fresh opponents making it harder and harder the tireder you get.