Badminton Insight: Off-Court Exercises for Performance Improvement

Introduction

• Focus on badminton-specific exercises off the court.
• Aimed at improving performance regarding:
  • Strength
  • Speed
  • Muscular endurance
  • Explosive power
  • Reducing injury risk
• Exercises practiced by top players.

Exercise 1: Activation Exercise

• Equipment: Cable machine (or theraband/dumbbell)
• Position: Set cable machine to chest height.
• Execution:
  • Hold cable with both hands.
  • Lower into a lunge position, bring cable to chest, press out.
  • Perform 8 repetitions on each leg.
• Benefits:
  • Activates core and strengthens lunge position.
  • Enhances control during shots.

Exercise 2: Single Leg Weight Transfer

• Execution:
  • Stand on one leg with a dumbbell.
  • Transfer dumbbell from one side to the other (10 times), repeat other leg.
• Benefits:
  • Improves balance (critical for landing and movement).
  • Enhances control over racket, improving shot quality.
  • Minimizes injury risk by strengthening ankle muscles.

Exercise 3: Plyometric Exercise (Skater Jumps + Tuck Jump)

• Execution:
  • Perform 3 skater jumps (bound from one leg to another).
  • Follow with a tuck jump.
• Benefits:
  • Mimics fast directional changes in badminton.
  • Builds strength and confidence for explosive movements.
  • Improves jump height and coordination.

New Badminton Weight Programs

• 12 badminton-specific weight programs available on the website.
• Over 100 exercises with video demonstrations.
• Includes online and printable progress trackers.
• New circuits and hotel gym workouts added.

Exercise 4: Badminton Lunges with Dumbbells

• Execution:
  • Perform diagonal lunges with dumbbells (explosive movement).
  • 8-16 repetitions depending on focus (endurance vs. strength).
• Benefits:
  • Strengthens ability to absorb force during lunges.
  • Aids recovery back into the court.

Exercise 5: Dumbbell Row (Upper Body Strength)

• Execution:
  • One knee on a bench, lift arm in a controlled motion (focus on shoulder blade).
  • 8-16 repetitions on each arm.
• Benefits:
  • Strengthens back muscles, balancing shoulder health.
  • Improves control during deceleration phase of smashes.

Conclusion

• Five recommended exercises to enhance badminton performance.
• Encouragement to check out the badminton-specific weight programs.
• Reminder to like and subscribe for more content.