Whether you’re a brand-new player or have been practicing for years, you probably know just how important jumps are for badminton. A killer vertical jump can help you create unstoppable offense and jump smashes, and it can even come in handy when you’re on the defense.
If you want to learn how to jump higher in badminton, you’ve come to the right place. Below, discover nine exercises that you can try today to supercharge your badminton jump.
Before You Get Started
Here are a few key tips to remember before you start:
- To see the greatest improvement in your badminton jump, practice these exercises one or two times per week.
- Remember to do an equal number of exercises for each leg during single-leg movements.
- Do about three sets of your chosen exercises.
- Do as many reps as it takes until your muscles get close to exhaustion. For many people, the 10 to 12 rep range is a good place to start. But no matter which rep you’re at, you’ll know it’s time to stop when you can no longer do the exercise with proper form.
- Always stick to exercises within your physical capabilities. Start with what’s challenging but not out of range. As you get stronger, you can take things up a notch with new variations, increased intensity, or heavier weight.
Plyometric exercises are explosive, reactive movements. They’re spectacular for increasing every aspect of your vertical jump — including your jump height, distance, and overall agility. Most professional athletes use plyometric exercise as a core part of their training.
Here are five plyometric exercises that can train your body to generate more force in each of your badminton jumps:
1. Squat Jumps
Squat jumps are a classic, beginner-friendly plyometric exercise that can help you take your jump to new heights (literally.)
To do a squat jump, start by standing with your feet approximately shoulder-width apart. Then, squat down and jump upwards with as much force as you can.
2. Alternating Jump Lunges
Alternating jump lunges are exactly what they sound like. To perform one, start in a lunge position and jump up. As you land, alternate which leg you place in front of you.
3. Broad Jumps
Broad jumps (aka standing long jumps) are another great plyometric exercise to boost your badminton jump.
To start, stand with your feet approximately shoulder-width apart. Then, squat down and jump forward with both feet as far and high as you can.
You can do these exercises down the length of a room, in your backyard, or even at a public park — whichever is more accessible for you.
4. Single-Leg Bounds
Single-leg bounds are similar to broad jumps, but you’ll be using one leg instead of two.
Use maximum force to push yourself up and forward until your muscles come close to burnout. Then, repeat the same number of repetitions using the other leg.
5. Alternating Single-Leg Bounds
The alternating single-leg bound is a variation of the regular single-leg bound, and it’s similar to skipping. To do this exercise, you’ll push up and forward with as much force as possible, alternating your legs as you do so.
Exercises Using Equipment
Aside from practicing explosive movements, building the muscle in your legs and glutes will also increase your jump height. Here are four exercises to help you get started:
1. Heel Unsupported Single-Leg Squats
For heel unsupported single-leg squats, you’ll need to have a chair or some other type of support for your back leg. You’ll also need a weight plate on the ground to rest your front foot on. In this exercise, you’ll be leaning on the toe of your front foot.
Then, using a lightweight barbell or set of dumbbells, lunge until you feel your muscles start to burn out. Take a short break and repeat with the other side.
2. Banded Squat Jumps
Banded squat jumps add another layer of resistance to classic squat jumps. To set up for this exercise, start by wrapping handle bands around a heavy dumbbell. Then, bring the bands up and over your shoulders.
Squat down about eight inches and jump with the resistance bands over your shoulders. Repeat until burnout.
3. Box Jumps
Box jumps are another effective exercise that can help you jump higher in badminton.
First, grab a medium-height box and place it in front of you. Then, jump up onto it with both feet. Step or hop back down (whichever you are more comfortable with) and repeat.
4. Single-Leg Box Jump-Ups
A single-leg box jump is performed just like a normal box jump. The only difference is that you’ll jump up with one leg at a time.
Since you’ll only be using one leg’s power, you’ll sometimes need to start with a shorter box for this variation. And that’s OK — just make sure to choose a height that’s achievable yet challenging.
Testing Your Explosive Vertical Jump
After two weeks of practicing these vertical jump exercises, you should start seeing some positive results on the court. With time, your badminton jump will gain height and explosivity, and your offense — especially your jump smashes — will also improve.
After a few months, your opponents might start asking you what kind of jump training you’ve been doing off the court!