How to warm up before playing badminton

Warm-up exercises before badminton is essential, but most people just know that you need to warm up before badminton, how to do it is not very detailed understanding. So how to do the warm-up exercises before playing badminton? Here we learn to play badminton before the warm-up exercise.

Why do you need to warm up before playing badminton

Warm up before the sport, not only can make their body condition adjustment to the best, but also can prevent sports injuries in playing badminton.

How to warm up before badminton

Head warm-up exercise

Head division from left to right or from right to left around the ring, the amplitude from small to large, the activities of the neck muscles.

Shoulder warm-up exercises

Put your left and right fingers together naturally at the shoulders, step out with your left foot shoulder-width apart, rotate clockwise with your hand as the center of the circle, and repeat several times before proceeding counterclockwise. You can also put your striking hand behind your back and stretch it as far as possible, touching your back, elbows up, leaning sideways against the wall and pressing against it with appropriate force, being the shoulders stretched.

Wrist warm-up exercise

Before playing badminton, activity wrist joint can be hands ten fingers loosely crossed, do wave-like passing. You can also hand-held racket activities, that is, hand-held racket to do the picking action, alternating forehand and backhand. The action should be light, the amplitude should be small, and the frequency should be fast.

Waist warm-up exercise

The way to warm up the waist is to step out with your left foot slightly wider than shoulder width, put your hands behind your waist, do the forward pitching action and backward leaning action as well as the waist loop action repeatedly, without too much amplitude, and then do a few waist twisting actions.

Leg warm-up exercises

Do side leg presses with the left and right legs, then alternate lunge leg presses with the left and right legs. In addition to the leg press, you can also stretch the legs, so that the leg muscles can be active and will not be strained by the sudden strenuous movement.

Knee exercises

Move the knee joint, half squat, hold the knee with both hands, twist the knee clockwise, do 10 times, then twist the knee counterclockwise.

Warm-up exercises for the ankle

Raise the heel of your right foot, land on your toes as the center of the circle, and draw a circle with your heel. Repeat several times, then switch to the left foot. Move your ankles in this way.

Other preparatory activities before badminton

Preparatory activities on the court

You can start with a few minutes of high ball sparring, which is good for the large arm muscles. Then you can hang, pick and kill each other to find some sense of the ball; finally, you can do a few minutes of flat draw and flat block practice or some net release and ball flutter practice in order to improve your reaction speed.

Hydration before playing

Before playing, you should not drink water to avoid unnecessary burden on your body, which may lead to discomfort during the exercise. But also can not not drink water, in playing ball sweat more, salt loss is large, easy to make the cell osmotic pressure lower, leading to sodium metabolism disorders, muscle cramps and other phenomena. So 10-15 minutes before exercise can be appropriate to drink some water, control at about 450 ml to 600 ml.