By Justin Ma, 7x US Junior National Badminton Champion.
Last updated November 8, 2023
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5 min read
If you’re like many badminton players, you might regularly skip your warm-up before you hit the court. But what you might not realize is just how much this can affect your game — from limiting your mobility to slowing down your footwork and even leading to weaker shots.
The good news? By adding dynamic stretches to your pre-badminton routine, you can stay more flexible and agile in every rally.
Below, discover six of the best dynamic stretches to include in your next badminton training session.
Static stretching can be a useful part of any badminton cooldown routine. But when you’re warming up, it’s better to choose movements that get your blood flowing and actively engage your muscles — and this is where dynamic stretching comes in.
Dynamic stretching involves quickly moving different parts of your body in their full range of motion. And when done correctly, it can make a big difference in your mobility and power.
In fact, a 2019 review from the Journal of Sports Science and Medicine showed that dynamic stretching before exercise significantly decreased hamstring stiffness while improving range of motion. And according to Harvard Health Publishing, it can even help bring more energy and oxygen to your muscles before a workout.
Here are six of the best dynamic badminton stretches to help you warm up before your next match:
Your core plays a crucial role in your badminton game, but it doesn’t always get the attention it deserves.
Fortunately, this simple exercise can help you loosen up stiff back muscles, engage your obliques, and get blood flowing throughout your whole upper body.
Here’s how to do it:
Leg swings can help you activate nearly every muscle in your legs — including the hamstrings, quads, calves, glutes, and hip flexors.
In other words, they’re the perfect dynamic stretch if you want more flexibility in your jumps and lunges.
To try this exercise:
Arm circles are one of the easiest, most rewarding dynamic stretches to add to your badminton warm-up routine.
They stretch and bring blood flow to the deltoids, triceps, and biceps — helping to activate your shoulder joints and improve your swing mobility.
Here are the steps:
The kneeling wrist stretch helps engage your forearm flexors (the muscles on the underside of your forearms) and extensors (the muscles on top of your forearms).
Not only does it target these busy muscles, but it also prepares your wrists for all the twisting and rotating that comes in a badminton match.
To try it:
Walking lunges are an excellent exercise for warming up your glutes, quads, hamstrings, and calves before training.
Here’s how to do them:
You probably don’t think about your hips too much while you’re playing badminton. But with all the leaping, diving, jumping, and running that you do on the court, these joints tend to carry a lot of tension.
The good news? When it comes to dynamic stretches for badminton, hip circles are some of the easiest, most effective exercises to add to your routine.
Simply:
The right dynamic stretches can mean the difference between feeling loose and agile or stiff and achy in a badminton match. And the stretches above can go hand-in-hand with other warm-ups that get your heart rate up and your mind focused — like shuffling, running, and shadow footwork.
To see the results for yourself, try a mix of these exercises for 10-15 minutes before your next few training sessions. You might be surprised at the boost you see in your mobility on the court!
Looking for more ways to strengthen your body for badminton? Visit the Badminton Justin blog or check out the YouTube channel for drills, workouts, and tutorials from a pro.