Badminton is the fastest racket sport in the world. It is all about performing fast and explosive moves, which requires high stamina and endurance, as stamina refers to the mental and physical ability to sustain for an extended period. At the same time, endurance refers to the body’s physical capability to support for an extended period.
In a lengthy match, stamina can be the make-or-break factor determining who scores the final point. I faced this problem where my skills were superior to my opponent, but due to low stamina, I faced defeat.
So, if you want to improve your stamina quickly, let’s begin by understanding why stamina is among the best things to train badminton players.
6 easy steps to increase your stamina
Let’s begin with:
1. Focus on your diet and nutrition
Regarding stamina, diet also impacts your body, and nutrition is essential for sustaining energy and vitality.
And the first thing you must consider when deciding on a diet is what kind of athleticism is at the centre of the sport. If you want a diet for better performance, it should support the type of training and physical abilities you want to achieve on the court.
On the other hand, a badminton player must include 45%-65% carbohydrates, 10%-30% protein, and 25%-35% fat in his diet, including these food items: Bananas, broccoli, dark chocolates, Kidney beans, brown rice, garlic, milk, salmon, almonds, potatoes, eggs, chicken.
Also, a player must intake fluids, which are very important for maintaining hydration and should be consumed before, during and after athletic events to prevent dehydration.
Rather than this, here are three common ways that indicate how your balance diet can influence your stamina:
- Eat Iron-rich food, which helps your body to deliver oxygenated blood to all your muscles. It provides better energy in training and playing matches.
- The food or diet we intake can also impact energy production on a cellular level. So, to increase your stamina, you must eat plenty of fruits, vegetables, complex carbs, and high-quality protein whenever possible.
- Avoid a high amount of sugar and caffeine, as these substances can seem helpful initially, but sometimes, their short-lasting benefits may not be worth the energy crash they bring later.
And in case you want to follow a diet of a professional badminton player, then you need to watch the video below:
Benefits of following a proper balance diet
- Boost your stamina.
- Reduce the risk of injury and illness.
- Optimum gains from the training program.
- Enjoyment of food and social eating occasions.
- It helps to maintain the ideal body weight and physique.
- Enhanced recovery within and between workouts and events.
- Boosts the player’s confidence in being well-prepared for match play.
- Maintains regular consistency in achieving high-level performances in matches.
2. Running, Jogging, Sprinting and Skipping
Running, jogging, sprinting, and skipping is the best way to warm up, and the basic ways in badminton are to increase your stamina. You can head to a park or a ground and run or jog a few times per week. Or else you can take a skipping rope and perform some moves on your toes.
On the other hand, you must also perform sprints, which is basically an anaerobic exercise where the player has to run at his top speed for a very short amount of time.
These exercises will not only boost your stamina, but will keep you fit, help you in loosing weight, and strenthen your bones and muscles.
Click on the video below to learn about more badminton exercises, that helps you in boosting your stamina:
Benefits of running, jogging, sprinting, and skipping
- Helps to reduce fat.
- Burn extra calories.
- Improves your stamina.
- Increases your body’s flexibility.
- Helps to improve coordination.
- Strengthen your bones and muscles.
- Helps in improving your heart health.
- Helps to improve cardiovascular fitness.
3. Wall rally drills
Wall rally drills are very popular among badminton players, as they are easy to perform, and one can practice them almost anywhere. To perform this drill, a player should stand facing the wall and continuously hit the shuttlecock on the wall.
This drill helps in improving your mental strength and concentration power. Rather than this, the wall rally drill also helps improve your arm and wrist strength. Continuously hitting the shuttlecock on the wall will load the muscles to send the shuttle across the net.
By doing this drill religiously, one will find that they can send the shuttle back with more ease and force.
Click on the video below to know what a wall drill looks like:
Benefits of performing wall rally drills
- Wall rally drill improves wrist, arm, and forearm strength.
- It helps to improve control, concentration, and reflexes.
4. Multishuttle drills
The multishuttle drill helps you to hone your offensive as well as defensive skills and also helps in boosting your stamina and endurance.
Remember, to perform this drill; you will require a partner or a shuttle launcher to toss the shuttle your way randomly. On the other hand, you must hit the shuttle back accurately and quickly.
Click on the video below to know what a multishuttle drill looks like:
Benefits of performing multishuttle drills
- It helps to improve stamina and endurance.
- It increases the power and accuracy of the player.
- It helps to increase the speed of the reaction.
- Also, it helps in increasing the court distance moved.
5. Legs exercise for strengthening
If you are playing badminton regularly, you might know that more stamina and endurance are required in singles rather than doubles.
Also, you must have noticed some singles players like Chao Tein Chen, Shi Qui, and Chen Long have more muscle on their legs than their upper bodies. The upper body will only add extra weight, slowing down your movement and flexibility.
So, leg strength and explosive power are very important for badminton – improving your jump smash, retrieving shots in defense, and jumping into a net kill. And to strengthen your leg muscles, you must perform crunches, lunges, squats, and a 1-minute wall chair exercise.
Click on the video below to learn about more leg exercises for strengthening:
Benefits of performing leg exercises
- Strengthen bones.
- Reduce joint pain.
- Boost endurance and stamina.
- It helps to burn extra fat or calories.
- Built and strengthen the core muscles.
- Leg exercises also improve overall fitness.
6. Rest and recover
Rather than focusing on increasing stamina, you must also set aside at least one day a week for rest and recovery because your muscles suffer damage in micro-tears in every intense workout and match.
When you take rest days, you give your body time to repair these tears and patch any injured muscles. Taking proper rest helps you to improve your future performance and prevent injuries.
Also, if you want to try some fun games to rest and recover, then click on the video below:
Benefits of rest and recover
- It prevents overtraining syndrome.
- It helps to recover broken muscles and tissues.
- It reduces the risk of fatigue, musculoskeletal aches, and pain.
- It makes you feel fresh and relaxed (a state where your whole body can’t keep up with what you’re asking it to do).
So these are the top 6 steps and drills that can help you increase your stamina and endurance. You can even perform these drills at your home or park.
If you combine all these exercises and perform them twice a week, you will see many changes in your strength and speed while playing on the court.
Also, I have included some videos in the post to help you perform these drills and exercises ideally and in the correct order.
And in case you face any problems or are there any questions going on in your mind regarding these drills and exercises, then feel free to ask us or pin them up in the comment section below.