Badminton is an extremely exciting sport, but it is also very prone to injury. You have to run fast, stop suddenly, and jump continuously. If the body is not “warmed up” (like a car that has not been started), parts such as the thigh muscles, knees, and Achilles tendon (tendon behind the heel) will be very vulnerable to injury.
A proper warm-up process needs to be a Dynamic Warm-up (stretching and moving), not just standing still and pulling the muscles (Static Stretching).
Below are 5 standard warm-up steps before playing badminton, simple but effective, ensuring you are ready for every match.
1. Increase Body Temperature (5 minutes)
The goal of this step is to warm up the whole body and increase the heart rate a little, helping the blood circulate better.
Jogging and Knee Lifts / Heel Kicks:
Jogging, combined with high knee lifts or butt kicks (High Knees / Butt Kicks).
Benefits: Warms up the major muscle groups in the legs and Core, helping the muscles to be more elastic.
Jumping Jacks:
Jump and raise your arms up high continuously.
Benefits: Strengthens the coordination of large joints such as the shoulders, hips and knees.
Duration: Maintain continuously for 3-5 minutes until you feel your body warm up.
2. Shoulder and Back Activation (2 minutes)
The shoulder is the “golden joint” of badminton players because it is responsible for Smashes and clears. Warming up properly helps protect the Rotator Cuff – the small muscle group that stabilizes the shoulder joint.
Arm Circles:
Swing your arms in large circles, 10 forwards and 10 backwards.
Benefits: Increases shoulder joint range of motion, making it easier to swing the racket.
Arm Swings Across Chest:
Swing your arms across your chest repeatedly.
Benefits: Gently stretches the upper back and rear deltoids, preparing for an overhead shot.
3. Core Activation and Hip Rotation (2 mins)
The core is responsible for the twisting force of the body when smashing and maintaining balance when moving.
Torso Twists:
Standing upright with your arms at shoulder level, gently rotate your body to the left and right.
Benefits: Activates the oblique abdominal muscles, improving the ability to twist and transmit force when smashing.
Leg Swings:
Stand against a wall, swing your legs straight out in front/back and to the sides in an arc.
Benefits: Opens up your hips and groin, allowing you to perform deep lunges without straining.
4. Protect Your Knees and Achilles Tendons (3 mins)
This is the most important leg move, helping to prevent sudden stop injuries.
Walking Lunges:
Take a long step forward, lower your hips until your back knee almost touches the ground, then stand up and take another step.
Benefits: Warms up your thighs and glutes, increases knee flexibility, and prepares you for a save.
Dynamic Calf Raises:
Routishly and rhythmically raise your heels up and down.
Benefits: Directly warms up your Achilles tendon and calf muscles, significantly reducing the risk of tendon rupture or inflammation when you jump.
Opposite Toe Touches:
Standing tall, kick your leg up and touch your toes with your opposite hand.
Benefits: Gently stretches the hamstrings (back of the thigh) and improves hand-foot coordination.
5. Professional Warm-Up and Wrists (2 minutes)
This final step mimics on-court movements to help your muscles recognize the signals of play.
Multi-Directional Runs:
Running backwards, Shuffle Steps, moving across the court in an X shape.
Benefits: Practice stopping and changing direction, activate the muscles that stabilize the ankles and knees.
Racquet and Wrist Swings:
Grip the racket, rotate your wrist in a circle and perform light strokes such as Smashes, Clears (high shots), or Drops.
Benefits: Lubricates the wrist and elbow joints, preparing for maximum swing speed.
6. Benefits of Warming Up Before Playing Badminton
A proper warm-up only takes 10-15 minutes but brings huge benefits: warm muscles help you hit the shuttlecock harder, flexible joints help you move faster from the first point and most importantly, reduce injuries to the core, shoulders, knees and Achilles tendons.
To have the best physical condition and perform the warm-up movements most effectively, you need a foundation of core strength and flexibility.
