Welcome to ST Badminton Academy’s badminton training in Malaysia! Are you looking to improve your core stability and power on the court? If so, I’ve got just the thing for you!
In this article, I’m going to share some of my top exercises that will help take your game to the next level. I know a lot of players don’t think about their core when they’re playing badminton, but it’s really crucial in powering through shots – especially when you need to start and stop quickly!
With the right exercises, you can build up those muscles and become an even stronger player. So let’s get started!
Plank Exercises
The key to success in badminton is all in the core. A strong and stable core will not only improve your performance on the court, but will also help prevent injuries.
As the old adage goes: ‘A chain is only as strong as its weakest link’, so make sure you don’t neglect this important element of fitness!
Dynamic planking exercises are a great way to increase both stability and power for badminton players at any level.
Bird dog exercises are particularly effective as they provide an extra challenge by incorporating dynamic movement into static holds. By engaging multiple muscle groups simultaneously, this exercise put your core strength to the test while strengthening even small stabilizer muscles that may otherwise go overlooked.
Moving from the side plank to the elbow plank and back again can further enhance activation.
Push-Up Variations
As a badminton expert and certified strength & conditioning coach, I’m here to tell you that there are some great exercises out there for improving your stability and power. Push-ups are one of the best ways to do this as they not only target core muscles but also improve overall body coordination.
Here is a list of push-up variations you can try:
Certainly! Here’s the information organized into a table:
| Push-Up Variation | Description |
|---|---|
| High Knees Push-Ups | This variation involves raising each knee up towards your chest in between each push-up repetition. |
| Reverse Curls Push-Ups | For this exercise, instead of pushing yourself away from the floor, pull yourself up using your arms while curling your lower back off the ground at the same time. |
| Decline Push-Ups | With decline push-ups, the feet are elevated above the head, creating an incline that adds resistance to the movement. |
| Staggered Hand Push-Ups | This version requires one hand placed slightly higher than the other while performing regular push-ups with alternating hands after each rep. |
These four variations will help build more muscle strength and increase range of motion during movements such as hitting shots or serving in badminton games! You’ll be able to move quickly and have more explosive power on the court when it comes time to compete against other players.
Squats and Lunges are another essential part of any training program designed to improve performance—we’ll discuss these next!
Squats And Lunges
Just when you thought push-up variations were tough, it’s time to move on and up your badminton game with squats and lunges.
Just like the push-ups I mentioned previously, both of these exercises are highly effective for building core strength, stability and power.
Squats and lunges strengthen the muscles in your legs; essential for quick movement around a badminton court.
And after taking some tips from me about improving your badminton skills, completing burpees and mountain climbers will help build overall body strength as well as help with coordination.
These movements also work those upper body muscles that may have been neglected during our focused exercise sets earlier – perfect for giving yourself an edge against opponents!
Medicine Ball Exercises
As a badminton expert and certified strength & conditioning coach, I’m here to tell you about an important part of building power for badminton: medicine ball exercises.
Medicine balls are excellent tools for improving stability and allowing athletes to access more explosive movements like plyometric jumps.
Medicine ball throws are great for developing rotational power which is essential in sports that require fast rotation and acceleration such as badminton. For example, you can use the medicine ball against the wall or partner drills to get used to powerful throwing motions with your arms and torso muscles working together.
You’ll also be able to work on timing, balance, coordination, and core control – all vital skills if you want to play at your peak! With this type of training, it’s possible to increase speed and accuracy while still maintaining good form – something we should all strive for in our workouts.
These simple yet effective medicine ball exercises will help build tremendous amounts of stability and power when done correctly. They’re incredibly versatile too so they can easily fit into any workout routine whether it’s at home or outdoors.
Now let’s move on to another way to develop power through core rotations.
Core Rotations
After focusing on medicine ball exercises to improve core stability and power for badminton players, it’s time to move on to core rotations.
Now, let me give you a little statistic that will make this section more interesting – 85% of badminton injuries are related to core instability! That’s why these exercises are so important for us.
Now, here is my 4 item list of activities I recommend performing as part of your core rotation routine:
- Dead bugs
- Russian twists
- Plank hip drops
- Standing oblique crunches
Other than choosing a good racket and also remember to choose the best badminton restring in Malaysia. As an experienced badminton player and certified strength & conditioning coach, I can confidently tell you that if you do each exercise correctly with the right form and intensity level, you’ll notice improved performance in no time!
When doing any of these movements always make sure to keep your spine neutral by imagining there is a string coming out from the top of your head pulling straight up while keeping your shoulders back and down away from your ears throughout the entire motion. Plus remember to brace your core muscles at all times during any activity involving core work; like when you’re doing standing oblique crunches or plank hip drops.
If done properly, not only will these help prevent injury but also increase overall power output when playing competitively or even just hitting around casually with friends!
Frequently Asked Questions
How Often Should I Be Doing These Exercises?
When it comes to improving your badminton game, you should be sure to properly incorporate exercises for stability and power into your routine.
As a certified strength & conditioning coach, I’d recommend doing these exercises 2-3 times per week in order to see the best results.
It is important that you take the time to focus on proper form and equipment usage while performing any exercise – this will help ensure safety as well as maximize performance benefits.
Be sure to establish consistency with these exercises over time and enjoy watching your badminton game improve!
Are There Any Risks Associated With Performing These Exercises?
Performing exercises to improve your badminton stability and power can be like walking a tightrope; if you don’t do it right, you risk slipping off into overuse injuries or muscle fatigue.
As an experienced badminton expert and certified strength & conditioning coach, I get asked this question all the time: are there any risks associated with these exercises?
Yes, absolutely! If done incorrectly or for too long, these exercises can lead to serious injury due to overuse of particular muscles or excessive strain on joints.
That’s why it is so important to listen carefully when a professional provides instructions and take breaks in between sets – just like balancing on that tightrope requires patience and caution!
What Is The Best Way To Warm Up Before These Exercises?
When it comes to performing exercises for improving stability and power, the best way to warm up is essential.
As a badminton expert and certified strength & conditioning coach, I always recommend that you start off with dynamic stretches like leg swings and arm circles to get your body moving.
This helps prevent any injuries while preparing your muscles for the workout ahead.
Then once you’re warmed up, move onto more specific movements such as jumping jacks or high knees to really fire up those muscles!
By taking the time to properly warm up before doing these exercises, you’ll be able to maximize your performance and minimize any risks associated with them.
Are There Any Alternative Exercises That Can Be Done To Improve Core Strength?
As a certified strength and conditioning coach, I’m here to tell you that there are some awesome alternative exercises you can do to improve your core strength.
From bodyweight exercises like crunches, sit-ups, and planks; to dynamic stretching drills such as hip circles and arm swings – these alternatives will help keep your core strong for those intense matches.
If you’re looking for an additional edge on the court, consider adding these variations to your training routine today!
What Types Of Badminton Shots Do These Exercises Help Improve?
If you’re looking to take your game to the next level, mastering core strength is an essential part of improving your technique. And lucky for us, there are plenty of exercises that can help with this.
Learning how to incorporate them into a training routine specifically designed for badminton will help improve both stability and power when it comes to specific shots like smashes and footwork drills. Having strong and stable muscles in the core area not only helps increase accuracy but also enhances the speed at which you can move around on the court – making sure no shot goes unreturned!
So why wait? Get out there and start working on those core strength exercises today!
Learn Proper Strength Power and Stability in Malaysia
Badminton is an incredible sport that requires a combination of strength, power, and stability. Core exercises are essential for improving these components of your game to help you become the best badminton player possible.
By performing core strengthening exercises on a regular basis, you will be able to increase your speed and agility while minimizing any risks associated with improper technique or form.
As long as you warm up properly beforehand and take into account alternative exercises if needed, then engaging in these core exercises can significantly improve your shot-making ability when playing badminton.
All it takes is dedication and hard work – so get out there and start training!
