8 Simple Badminton Exercises To Improve Your Agility and Leg Strength

by | Jan 26, 2020 | Exercise Guides | 0 comments

Leg strengthening and agility exercises are key to improving your badminton game. They will speed up your movement around the court and make you less likely to pick up an injury.

You do not need gym equipment for this. All you need is a bench or a raised platform. In my video I showcase these exercises:

If you want more in depth descriptions then below are the methods, benefits and an idea of the number of sets and repetitions you need to perform.

  1. Side to Side Squat Jumps

Method

Stand with your feet shoulder width apart, with your hands clasped in front of you.

Squat down and then hop from side to side maintaining the squat form.

Benefits

This will work your quadriceps, calf muscles and hamstrings.

Number of sets and repetitions

Do 3 sets of 20 reps.

2. Alternating Stepping Lunges

Method

Stand upright with your feet shoulder width apart.

Lunge forward a full stride with your heel landing first.

At the same time you place your opposite knee close to the floor.

Keep your hands on your hips or behind your back to stop them from interfering with the exercise.

Alternate between legs.

Benefits

This exercise will strengthen your glutes, hamstrings, calf muscles and quadriceps. It was also improve your lunges in your badminton footwork and better your balance.

Number of sets and repetitions

Do 10 to 15 lunges in 3 sets.

After a while you could hold dumbbells during this exercise to increase the difficulty.

3. Shuttle Runs

Method

This exercise requires an open space, I like to use the width of a badminton court.

Place objects at one side of the court (for example shuttlecocks).

Using the other side as a starting point, go back and forth picking up the objects and taking them back to the other side.

Try to do this as fast as you can!

You might wish to mimic the footwork you use when moving from side to side across the court.

Benefits

This will benefit your glutes, quadriceps, calves, and core. It will further improve your explosiveness, agility and fitness.

Number of sets and repetitions

Do this exercise 2 to 3 times with 60 second breaks in between.

4. Alternating Calf Raises

Method

Stand facing a wall.

Shift your weight onto 1 leg whilst resting your hands gently on the wall to maintain balance.

With your weight on the 1 leg stand up on the balls of your foot whilst pressing them into the floor.

Then slowly lower your heel until it is in line with your toes.

You should feel the pressure on your calf when you are lowering your heel.

 Raise your heel back up again slowly and then repeat.

After completing your number of reps repeat this exercise with the other leg.

Benefits

This exercise will strengthen your calves and ankles. It will also improve your balance.

Number of sets and repetitions

Do 10 reps for each leg with 3 sets for each leg.

After doing this exercise for a few weeks you could consider holding weights for the exercise if you start finding it too easy.

5. The Sumo Walk

Method

Keep your feet slightly wider than shoulder width apart.

Stoop down low in almost a squat position with your arms stretched out in front of you, hands clasped. Try to keep your back straight and bend your knees.

Maintaining this posture walk from your starting point to the finish point. I like to use the width of a badminton court for this exercise.

Benefits

This will strengthen your glutes, hamstrings, hip flexors and quadriceps.

Number of sets and repetitions

Do 6 metre walks (width of a badminton court) 4 times with short breaks in between.

6. The Wall Sit

Method

Press your entire back against a wall and place yourself in a sitting position, as though you were sitting in a chair.

Keep your feet about shoulder width apart and keep them in line with your knees.

You can place your hands behind your head, across your chest or rest them on your knees.

Try to hold this position. You will feel pressure on your legs and glutes.

Benefits

This works your calf muscles, glutes, quadriceps, adductors and hamstrings.

Number of sets and repetitions

Do 1 hold for 30 seconds 4 times with 30 seconds to 60 seconds rest in between.

7. Calf Raises (Both Legs)

Method

Stand on the edge of a bench or raised platform on the balls of your feet.

Stand on your tiptoes, pressing down against the surface of the bench/platform. In this way, you are putting the pressure on your calves.

Then slowly lower the heels until they are in line with your toes.

You should feel the pressure on your calves when you are lowering your heels.

Then slowly raise your heels back up again. And then repeat.

Benefits

Again, this exercise will strengthen your calves and ankles and will improve your balance.

Number of sets and repetitions

Do 15 to 20 reps and do 3 sets.

After doing this exercise for a few weeks you could consider holding weights for the exercise if you start finding it too easy.

8. The Plank

Method

Lie on the floor on your front.

Place your forearms on the floor out straight in front of your chest.

Raise yourself up on your forearms whilst stretching your legs out behind, with toes pressing into the floor.

As you hold this position you will feel pressure on your core and glutes.

Benefits

The plank exercise can strengthen your abs, glutes, obliques and spine. This will be beneficial to you as you need a strong back and core for badminton with all the twisting and lunges you need to be doing.

Number of sets and repetitions

Hold this position between 30 and 60 seconds depending on your ability. Do the exercise 4 times with 30 second breaks in between.

Summary

Try to do these exercises 2 to 3 times a week. You should notice a difference in your agility and leg strength after a short time. Like I have mentioned, if you begin noticing the exercises are becoming too easy you could include weights to increase the difficulty. Hope this helped!

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