How to warm up before playing badminton

In life, we can always see some people making appointments to play badminton or basketball with three or two friends after get off work or on weekends. In fact, these are all to better relieve the fatigue of a week's work. However, people do not have a detailed understanding of the need to do warm-up exercises before exercising. Even playing badminton requires warm-up exercises. So let’s learn how to do warm-up exercises before playing badminton.

Tools/Raw Materials

Preparing for a race is necessary anyway, but it can be tweaked a bit. Common warm-up exercises are stretching exercises, which include static stretching exercises and dynamic stretching exercises. Static stretching exercises require us to stretch our muscles to the tightest point and then hold it for a while; dynamic stretching exercises are mostly quick movement exercises. Research shows that focusing on static stretching exercises, supplemented by a small amount of dynamic stretching exercises, with reasonable combination and timely application, can be of great benefit to athletes.

Static stretching is the most commonly used warm-up exercise for amateur players. It lengthens the muscles and increases their flexibility. Dr Jeff Chandler is an expert in sports and exercise science and a lecturer at Marshall University in Huntington, USA. He believes that if the muscles we often use are stretched during warm-up exercises, it will affect the movement and power of your hitting.

Dr. Ben Keble, medical director of Lexington Sports Health and one of the founders of the Medical and Scientific Association, feels the same way. He believes that static stretching may reduce muscle mobility within the first 20 minutes of playing. Therefore, static stretching is best done right after you finish playing golf. At this time, the blood in your body flows quickly and your muscles are in a relaxed state. Doing static stretching exercises can undoubtedly make it easy to maximize the stretching of muscles. A special reminder for amateur players who do not play often and older players is that such a relaxation arrangement can also help relieve body stiffness and pain.

Steps/Methods

The main task of pre-game warm-up is to make the muscles move in the same way as they do during the game. Simply put, it is to imitate some of the movements that need to be done during the playing process, including bending (turning) the waist, stretching the legs, stepping forward, pulling the arms sideways to pull the racket, walking with high legs, and walking sideways with the legs crossed. Remember, when doing these activities, avoid stretching your muscles to their limits.

How to do warm-up exercises before playing badminton

Of course, when we recommend that you do static stretching after playing, we are not trying to negate its importance before the game. Next, we combine movement and stillness to help you reduce stress during the game, get into the state as quickly as possible, and gain lasting flexibility and strength.

How to do warm-up exercises before playing badminton

It is best to do warm-up exercises 25-30 minutes in advance. After 5-10 minutes of static stretching exercises, do 10-20 minutes of dynamic warm-up exercises. In theory, the effect of the competition is the best at this time. Of course, the warm-up time can be shortened if necessary, but static stretching exercises should be placed before dynamic warm-up exercises, and the time ratio spent is approximately 1:2.

Everyone also has a clear understanding of how to do warm-up exercises before playing badminton. Everyone must not say that these are unnecessary, because cramps when swimming are caused by failure to do warm-up exercises properly. Therefore, if warm-up exercises are not done properly in normal times, it is easy to cause some harm to the body.