Warming up and cooling down are essential components of any training session in badminton. The warm-up phase prepares your body for the physical demands of the sport by increasing your heart rate, improving blood circulation, and loosening your muscles. Incorporating dynamic stretches is a necessary part of your warming up.

Cooling down after a rigorous badminton session is just as crucial as warming up. It allows your body to gradually return to its resting state, preventing the build-up of lactic acid in your muscles and reducing the likelihood of soreness or stiffness post-workout. Activities like gentle jogging or walking can help lower your heart rate and aid in the removal of waste products from your muscles. Static stretching during the cool-down phase can also promote muscle recovery and flexibility, contributing to improved performance in future training sessions.

By consistently incorporating proper warm-up and cool-down routines into your badminton training regimen, you not only minimise the risk of injuries but also optimise your overall athletic performance. Remember, taking the time to properly prepare your body for physical activity and aid in its recovery can make a significant difference in your long-term progress and enjoyment of the sport. So, next time you step onto the badminton court, make sure to prioritise these essential warm-up and cool-down practices to enhance your playing experience and safeguard your physical well-being.

Exercises:

Dynamic Stretches:

• Arm swings (10x each side)
• Leg swing (10x each side)
• Leg swing side-to-side (10x each side)
• 90-to-90 (6x each side)
• Walking lunges (8x each side)
• Worlds greatest stretch (6x each side)
• Cobra to downward dog (12x in total)

Static Stretches:

• Shoulder stretch
• Toe touch (while sitting down)
• Toe touch with one leg folded inside (do both sides)
• Butterfly
• Cobra
• Split
• Deep lunge