There are different types of badminton training exercises, which includes footwork exercise, plyometric exercise, strength training exercise, core exercise, interval training, agility ladder drill, and flexibility and mobility exercise, including weight training. All these exercises help to improve strength, speed, and muscular endurance and minimize the risk of injuries.
But many badminton players are unsure if they perform the proper exercise and weight training. Therefore, in this article, I’ll share my experience with weight training and help you understand what it is in badminton, why it is essential, its benefits and some of the best weight training exercises.
So let’s dive in:
What is badminton weight training?
Badminton weight training refers to a special type of strength and conditioning program designed to improve the players’ physical and mental fitness and performance. It also helps boost your strength, speed, and muscular strength and prevents injuries. And badminton weight training generally targets the main muscle groups like the hamstrings, core, glutes, shoulders, and calves.
Also remember that a well-rounded badminton weight training program should be combined with skill-specific training, on-court practice, and adequate rest and recovery.
Benefits of badminton weight training
It doesn’t matter whether you are a beginner, intermediate, or advanced badminton player; weight training is a key component of badminton training. And here are some benefits of this badminton weight training:
- Weight training helps to improve overall muscle strength, which allows the players to generate more power while performing the shots like smashes, clears, and drives.
- Weight training can improve a player’s ability to generate quick bursts of speed and force. It can result in faster and more powerful shots, quicker reaction times, and improved agility.
- Badminton weight training program generally includes exercises with higher repetition and shorter rest period, which enhance muscular endurance of a player and it allows him to sustain high level of performance throughout the game or tournament.
- A good weight training program helps in strengthening the ligaments, core, and muscles of a player, which reduces the risk of injuries like cramps and strains.
- Weight training exercises that target core stability, balance, and proprioception can improve body control and coordination. It also enhance a player’s ability to maintain balance during rapid changes in direction, execute precise shots, and move efficiently around the court.
- The physical improvements gained through weight training, such as increased strength, power, and endurance, can boost a player’s confidence in their abilities. This mental advantage can positively impact performance during competitive matches.
Top badminton weight training exercises
Many badminton weight training exercises target the muscles and movements specific to the sport. Here are some top exercises that can be incorporated into a badminton weight training program:
1. Barbell lunges
Barbell lunges, also known as barbell walking lunges, are a variation of the lunge exercise that involves the use of a barbell for added resistance. They are an effective exercise for targeting the lower body muscles, including the quadriceps, hamstrings, glutes, and calves.
But the main reason behind performing this exercise is to ensure that your knee does not collapse while performing a lunge, as you should keep it aligned with your front foot.
How to perform barbell lunges?
- Start by standing with your feet hip-width apart and the barbell resting on your upper back or in front of your shoulders. Ensure that your grip on the barbell is comfortable and secure.
- Take a step forward with one leg, keeping your torso upright and your core engaged. The front foot should be positioned with the heel touching the ground first.
- Lower your body by bending both knees to create 90-degree angles with both legs. The back knee should be close to the ground but not touching it.
- Push through the front heel to straighten your legs and return to the starting position.
- Repeat the movement by stepping forward with the opposite leg—alternate legs for the desired number of repetitions or distance.
To learn more, click on the video below:
2. Medicine ball slams
Medicine ball slams is a dynamic exercise that involves forcefully slamming the medicine ball on the ground. Performing this exercise target muscles in both your upper and lower body. When performed properly, they build strength in your upper back, core muscles, triceps, glutes, quads, and hamstrings.
There are two variations of medicine ball slams:
Overhead slam: In this exercise you have to use your shoulders and core to generate the slam and it helps to generate more power on the court.
The side slam: In this exercise you need to keep your hips facing forward and rotate your core and shoulder to generate rotational power and speed.
How to perform medicine ball slams
- Stand with your feet shoulder-width apart, holding a medicine ball with both hands. Choose a medicine ball that is appropriate for your fitness level and allows you to maintain proper form throughout the exercise.
- Lift the medicine ball above your head, fully extending your arms. Engage your core and maintain a tall posture.
- Generate power from your hips, shoulders, and core as you forcefully slam the medicine ball toward the ground. Aim to throw the ball down with maximum force and intensity.
- As you slam the ball, follow through by bending your knees and hinging at the hips to absorb the impact.
- Allow the ball to rebound off the ground or catch it on the bounce if you have enough space and control.
- Repeat the movement for the desired number of repetitions or a specific duration, maintaining a fast and powerful pace.
To learn more, click on the video below:
3. Step-up with overhead press
The step-up with the overhead press is a compound exercise that combines lower-body strength and stability with an upper-body pressing movement.
It targets multiple muscle groups, including the quadriceps, glutes, hamstrings, shoulders, and core. Performing this exercise can benefit badminton players as it mimics various on-court movements’ stepping and pushing motions.
How to perform step-up with overhead press?
- Start by standing before a knee-high step or platform with a pair of dumbbells held at shoulder height. Ensure that your feet are hip-width apart.
- Step one foot onto the platform, driving through the heel to lift your body. Keep your chest up and core engaged, and maintain proper posture throughout the movement.
- Once fully standing on the platform, press the dumbbells overhead by extending your arms.
- Lower the dumbbells back to shoulder height while simultaneously stepping down with the same foot and returning it to the starting position.
- Repeat the exercise by alternating legs, stepping up with the opposite foot, and pressing the dumbbells overhead.
- Continue alternating legs for the desired number of repetitions or times.
To learn more, click on the video below:
4. Single arm dumbbell row
The single-arm dumbbell row is a strength training exercise that primarily targets the upper back muscles, including the latissimus dorsi (lats), rhomboids, and trapezius.
It also engages the biceps, rear deltoids, and core muscles. This exercise can be beneficial for badminton players as it helps to develop a strong back and improve posture, which is important for generating power and stability during strokes and movements on the court.
How to perform single arm dumbbell row?
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Place your opposite hand on a bench or sturdy surface for support.
- Hinge forward at the hips, keeping your back straight and core engaged. Your upper body should be almost parallel to the ground. Your knee on the same side as the working arm can be slightly bent.
- Allow the dumbbell to hang straight down towards the floor with your arm extended. It is the starting position.
- Pull the dumbbell towards your chest by retracting your shoulder blade and bending your elbow. Focus on squeezing your back muscles as you lift the weight.
- Pause momentarily at the top of the movement, ensuring a full contraction of the back muscles.
- Slowly lower the dumbbell back to the starting position with control, fully extending your arm.
- Complete the desired repetitions on one side before switching to the other arm.
To learn more, click on the video below:
Final Words
Badminton weight training is a valuable component of a player’s training regimen. It offers numerous benefits, including increased strength, power, endurance, and injury prevention. Players can enhance their performance on the court by incorporating exercises that target the muscles and movements specific to badminton.
The dynamic exercises mentioned above, such as medicine ball slams, can improve explosiveness and power. And exercises like step-ups with overhead presses and single-arm dumbbell rows target specific muscle groups while replicating movements relevant to badminton.
Rather than this, it’s crucial to perform weight training exercises with proper form and technique to maximize their effectiveness and reduce the risk of injury. Consulting with a qualified strength and conditioning professional or a trainer experienced in badminton is recommended to develop a personalized weight training program that aligns with individual goals and needs.
And in case you face any problems or have any questions regarding this post, feel free to ask us or pin them up in the comment section below.