How to Improve Your Balance for Badminton: 5 Best Ways

Justin Ma - October 6, 2021 - 2 comments

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Do you practice footwork, racket drills, and other badminton skills but are still searching for ways to boost your performance on the court? 

Learning how to improve your balance for badminton can help.

As you may know, strong balance is crucial for every movement you make during a match. Luckily, there are exercises that can strengthen your balance and give you an edge against your future opponents.

Below, discover why balance is essential for badminton, as well as some of the best exercises that can help you improve your stability.

Why is Balance Important in Badminton?

In general, balance training can improve your sports performance and prevent injuries, both in everyday life and on the court. Beyond that, strong balance can help you jump, turn, twist, run, and swing more efficiently during games.

Additionally, solid balance and agility mean you’ll be able to switch directions almost instantly. When your balance is on point, steering and turning your body can feel smooth and effortless. 

With that being said, it’s a great idea to add balance exercises to your training routine if your goal is to play your best.

Ready to Try Some Balance Exercises for Badminton?

It’s recommended to balance train about three times per week, but feel free to adjust that number to whatever works for you. Start with whichever exercises are easiest and try the more difficult ones later on.

To make things a little more challenging, you can extend the time or even try certain ones with your eyes closed. Aside from that, feel free to increase the sets or reps of these exercises to match your fitness level.

1. Single Leg Stance

The single leg stance is an excellent choice when you’re new to balance training. You can do this exercise on either a flat or unstable surface (like a Bosu Ball or inflated rubber disc.)

Simply stand on one leg and hold the other leg in front of you at a 90-degree angle. Try to hold this position for at least 30 seconds on each leg. 

2. Front Planks

Planks are one of the most effective ways to improve your core strength, stability, and balance. 

To do a front plank, first get down on your forearms and toes, with your shoulders directly above your elbows. Hold your body straight and tight while keeping your spine in a neutral position. For maximum core engagement, try to suck your belly button in and towards your back.

Keep your eyes on the floor and try not to let your hips drop. Hold this position for at least 30 seconds (or as long as you can.) And if you’re ready to challenge yourself, you can try lifting one arm and the leg on the opposite side.

3. Side Planks

For the side plank, start on your side, leaning on one forearm with your shoulder right above it. Your feet should be together, with your weight resting on the side of one foot. Keep your body straight and your hips raised in line with the rest of your body. 

Then, place your other hand on your hip, and try to hold this position for at least 30 seconds on each side. To make things more challenging, you can try lifting your upper arm and leg and pointing them straight out.

4. Single Leg Lateral Line Jumps

Single leg lateral jumps are one of the best ways to improve your balance for badminton. Before you start, you’ll need to mark a line on the ground. You can use masking tape, a yardstick, or something similar. Then, stand on one leg with your side to the line. 

Jump across the line ten times back and forth on each leg. (And when you’re ready to boost the intensity, you can increase the distance or number of reps!)

5. Single Leg Deadlifts

A single leg deadlift is a bit more complex than the other exercises we covered so far, but it’s an incredible way to strengthen your balance.

Grab a dumbbell, kettlebell, or a gallon of water to start. Stand on your left leg while holding the weight in your right hand. Pick up your right leg while you’re leaning forward. Keep your back straight and try not to round it — good form is vital here!

As you lean forward, your right leg should stay in line with your back. After each rep, simply return to the starting position and repeat. Aim to do this ten times on each leg.

The Takeaway on How to Improve Your Balance for Badminton

When it comes to badminton, balance exercises can help you center yourself and regain stability quickly on the court. 

Remember to choose the exercises that fit your physical capabilities. While the activities in this post are a great place to start, any type of balance training will work! 

For example, some people enjoy yoga to improve their balance. So, choose whichever activities you like and make a routine out of them. 

Go ahead and try some of these exercises the next time you have some free time. And if you’re looking for more ways to boost your badminton skills, be sure to check out the training and drills section of the blog.

Justin Ma

I am passionate about helping people find joy in playing badminton, while also showing them how competitive the sport can be.

Justin Ma


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  1. Sudhakar

    Joining to improve the fitness and enjoy badminton

  2. Abdull

    How do I start training kids in badminton

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