What Are The Best Exercises For Building Strength In Badminton Training?

Badminton Training

Welcome to ST Badminton Academy’s badminton training in Malaysia! I’m always looking for the best exercises to help my players build strength. It’s an important part of training and can really make a difference in their game. In this article, we’ll explore some effective ways to increase your strength so you can up your game. Let’s get started!

Strength training is an incredibly important aspect of any athlete’s preparation. Badminton requires quick movements and burst of power, which means having strong muscles is essential for success on the court. In order to maximize performance, it’s important to incorporate exercises that target specific muscle groups used in playing badminton. So let’s take a look at what are the best exercises for building strength when it comes to badminton training.


Are you looking to build strength in badminton training? Squats are one of the best exercises for developing power and conditioning your body. There are a variety of different squat exercises that can be used to target specific muscles, such as bodyweight squats and kettlebell squats. These two variations of the exercise will help strengthen your legs, glutes, and core; all essential components for transferring energy during a game of badminton.

Kettlebell squats involve holding a weight with both hands while performing the squat movement. The additional weight helps increase the intensity of an already effective exercise. Bodyweight squats require no equipment but still provide plenty of resistance when done correctly. This makes them ideal for those just getting started or unable to access gym equipment at home. When it comes to building strength through badminton training, these two types of squats should not be overlooked!

Lunges are another great way to develop strength in key muscle groups necessary for on-court success…


Continuing our look into exercises for building strength in badminton training, let’s take a closer look at lunges. Lunges are an important exercise to add to your badminton training program as they help strengthen the muscles used while playing: quads, hamstrings, and glutes.

Here is how you can use lunges to build more strength specifically for badminton:

Lunges for Building Badminton-Specific StrengthDescription
Jumping LungesTarget explosive power in the legs, beneficial for sprinting or jumping during a badminton match.
Isometric HoldsHold static lunge positions to increase muscular endurance around the hips and core, vital for sustained performance.
Step-Forward LungesStrengthen balance and coordination, essential skills for movement on the badminton court.
Reverse Lunge with RotationImprove rotational movement in all directions (forward, backward, and sideways) crucial for various badminton shots.
Forward Walking LungesEnhance dynamic flexibility, particularly in hip flexors, important for quick side-to-side movements on the court.

Badminton requires short bursts of energy combined with agility and flexibility; lunges provide just this combination by developing explosive power along with mobility through various ranges of motions specific to badminton play. It’s worth spending some time working on these types of exercises in order to get ready for your next match! Let’s now move on to push-ups and see how they can benefit us too…


Push-ups are a great exercise for building strength in badminton training. They can be done anywhere, they require no equipment and they target multiple muscle groups at once. I would highly recommend weighted push-ups as part of your badminton training to build upper body strength – try using weights on your back or even a resistance band around your back for extra difficulty! Partner push-ups are also an excellent way to challenge yourself – grab a friend and see who can do the most push-ups!

Although it might not seem like much, if you practice regularly with these variations of push-up exercises, you’ll notice significant improvements in the overall strength and mobility of your arms and shoulders which is key for any badminton player. Make sure that you keep good form when doing them too; this will ensure maximum benefit from each rep. Keep challenging yourself by trying different variations of push-ups so that your muscles don’t get used to just one type of move.

These types of exercises are essential for developing strong arm muscles which gives power to every shot made while playing badminton. The stronger you become, the more control, accuracy, and speed you have during games – all of which contribute to better results out on the court! So let’s move on to another important exercise: pull-ups…


Pull-ups are one of the best exercises for building strength in badminton training and should not be overlooked! As a badminton strength and conditioning coach, I cannot stress enough how beneficial pull-ups can be. Not only do they work your back muscles, but also give your arms and shoulders an incredible workout that will make you stronger than ever before. Pull-ups require no additional equipment or extra space – all you need is a bar to hang from. To get even more out of this exercise, try adding jumping jacks or burpees between sets to really challenge yourself!

The great thing about pull-ups is that they provide both short term results and long term benefits. You will immediately feel the effects after just a few reps, making it perfect if you’re looking for quick gains in strength. But over time as you build up endurance, you’ll start seeing tremendous increases in muscular development too. And don’t worry about getting bored with these either; there are so many different variations that you won’t run out of progressions any time soon!

So if you want to take your badminton game to the next level then pull-ups should definitely be part of your routine. With regular practice and dedication, you can unlock new levels of power and stamina on court in no time at all! Moving onto medicine ball throws now…

Medicine Ball Throws

Having discussed pull-ups, an excellent exercise to build strength for badminton players, let’s now look at another effective way of training – medicine ball throws. Medicine ball slams and rotations are the perfect exercises to help improve core stability and power in badminton players. Doing these exercises will also enhance coordination between your upper body and lower body muscles, aiding you in becoming a better player on the court.

When doing medicine ball slams, it is important that you use a weight that allows you to maintain good form throughout the entire movement. Aim to start with a relatively light weight until you have perfected the technique as incorrect execution can lead to injuries or poor performance during gameplay. As with all exercises, focus on quality over quantity when starting out so that your movements become more powerful as time progresses.

Medicine ball rotations offer similar benefits as medicine ball slams but should be done slightly differently due to their dynamic nature. For this exercise, it is essential that you keep your arms straight while rotating your torso in order to get the maximum benefit from each repetition.

Additionally, ensure that both hands move together in one direction before reversing the motion toward the opposite side to complete one full rotation. With practice and dedication, these movements will quickly become second nature and provide greater power when playing badminton shots on the court.

Core Workouts

When it comes to badminton training and building strength, core stabilization is key. I always start my athletes off with exercises that target the muscles in their core – like planks, leg raises, and mountain climbers. These exercises will help strengthen your midsection so you can move more efficiently on the court.

Upper body strength is also vital for improving your performance in badminton. Push-ups, dips, burpees, and pull-ups are great for increasing upper-body muscle mass and power output. For extra challenges, try adding a medicine ball or band resistance while performing these exercises.

For maximum results, combine both core stability drills as well as upper body movements together into one workout session. This way you’ll be able to work all your major muscle groups at once and get an effective full-body workout that helps develop overall physical fitness and badminton skillsets. With this combination of workouts, players can expect to see dramatic improvements in their game! Now let’s talk about plyometrics…


Plyometrics can be a great way to build strength for badminton training. I like to incorporate exercises such as explosive sprinting and interval sprints into my sessions with athletes. Explosive sprinting is an excellent exercise that works the entire body, improving agility, speed, and power. It helps develop fast-twitch muscle fibers which are important in badminton play. Interval sprints are also beneficial since they help build up leg strength and cardiovascular endurance which is essential for dynamic movement on the court.

To maximize results when doing these types of plyometric exercises it’s important to focus on proper form first before increasing intensity or duration. Start by performing shorter distance runs at a lower intensity while maintaining the correct technique then gradually increase both your speed and distance over time. This will help ensure you’re getting the most out of each session without putting too much strain on your muscles or risking injury.

Regular practice incorporating plyometrics into your badminton training routine can give you a real edge over other players on the court. So don’t be afraid to push yourself – just make sure you take safety precautions first! Now let’s move on to some balance and coordination exercises which will further enhance our performance…

Balance And Coordination Exercises

Moving on from plyometrics, it’s time to focus on exercises that help develop balance and coordination. These types of exercises are key for badminton players as they help improve your agility, stability, and overall physical performance. Here’s a list of my top 4 drills:

Drills for Developing Balance and Coordination in Badminton TrainingDescription
Stability DrillsPerform simple activities like single-leg balancing, hopping, or jumping jacks using basic equipment such as a Bosu ball or an exercise mat. These drills strengthen core muscles, enhancing control during gameplay.
Bodyweight ExercisesInclude bodyweight exercises like pushups, lunges, and squats in your routine. Emphasize proper technique to ensure effectiveness and reduce the risk of injuries.

Finally, I highly recommend incorporating dynamic stretching into your warm-up routine before each session; this helps with mobility and flexibility by activating major muscle groups and preparing them for whatever comes next. It also reduces the risk of strain/injury so don’t skip it!

Frequently Asked Questions

Frequently Asked Questions Badminton Training

How Often Should I Do Badminton Training To Build Strength?

Are you looking to build strength in badminton training? If so, then it’s essential that you create a regular routine. Working out how often should I do badminton training to build strength depends on my current fitness level and goals.

Generally speaking, two or three days per week is recommended for muscle maintenance, while stretching exercises can be done every day to improve flexibility. With the right approach and dedication, you’ll soon be able to reap the rewards of increased strength and improved performance!

What Other Exercises Can I Do To Supplement My Badminton Training?

Hey there, it’s great that you’re looking to supplement your badminton training with other exercises! Plyometric drills and bodyweight exercises are two of the best ways to build strength. Both can help you increase power and explosiveness on the court.

If you’re just starting out, focus on bodyweight exercises like squats, lunges, push-ups, and pull-ups. As your fitness level improves, incorporate plyometrics such as jump squats or box jumps into your routine – these will really challenge your muscles and give you a competitive advantage in badminton matches! Other than choosing a good racket and also remember to choose the best racket restring in Malaysia.

What Dietary Changes Should I Make To Maximize The Strength Benefits Of My Badminton Training?

When it comes to maximizing the strength benefits of your badminton training, nutrition is just as important as exercise. As a badminton strength and conditioning coach, I recommend focusing on muscle recovery through a diet that’s high in protein and healthy fats. Additionally, planning out meals ahead of time can help ensure you’re getting enough micronutrients for optimal performance during practice and matches.

Are There Any Specific Warm-Up Exercises I Should Do Before Badminton Training?

Hey there! As a badminton strength and conditioning coach, I’m often asked what the best warm-up exercises to do before training are. All athletes should incorporate stretching techniques into their routine to avoid unnecessary injury, as well as muscle conditioning exercises such as squats, lunges and push-ups – all of which will help you get your body ready for an intense game of badminton.

Stretching is especially important so that your muscles can be effectively warmed up prior to playing – this helps reduce the risk of injury while also improving performance. So don’t forget to stretch before a match or practice session!

What Is The Best Way To Progress My Badminton Training To Build Strength?

If you’re looking to progress in your badminton training, weightlifting and plyometrics are two of the best ways to build strength. I’m talking about more than just adding a few push-ups into your routine – it’s time to take things up a notch!

With careful planning and dedication, these exercises can help power up your performance on the court like never before. As an experienced badminton strength and conditioning coach, I’d recommend starting slow with lighter weights and gradually increasing them as you get stronger. Plyometrics such as box jumps and burpees will also be incredibly beneficial for improving agility and explosiveness while playing.

Build Strength in Badminton Training Malaysia

Badminton training is a great way to build strength; however, it should not be the only exercise in your workout routine. To maximize the benefits of badminton training and ensure that you are able to progress over time, incorporate other exercises into your regimen such as weight lifting or cardio activities.

Additionally, make sure to warm up properly before beginning any type of badminton activity and adjust your diet accordingly to fuel your body for optimal performance. With a clear plan and consistent effort, you will surely see results from your badminton training efforts!

What Are The Best Exercises For Building Strength In Badminton Training Malaysia

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