6 Ways to improve your Badminton warm up

Courtcraft, Players

Have you always warmed up the same way?

There is more to a warm-up than just running up and down the hall

Here are some ideas to prepare yourself for training or matches

Watch others

At tournaments and practice sessions look to see how others warm up, especially the older elite players. There are many ideas to get just by watching them while you warm up 🙂

See how they go through the various stages and if you can recognise things they do that you currently use. Some may skip, run or jog on the spot.

Expect to observe different things between players. Can you spot which ones have injuries or are paying attention to certain body parts

When you go to watch big tournaments, try to remember what you see the best players doing.

At competitions, warm-ups are more individual and will be required more than once. There is an art to warming up before matches; it is certainly different from the training warm-up at the start of the day.

Look and learn from others, it’s free education!

Know your Body

You must vary your warm-up according to how you feel

As you grow older you will be more aware of how your body feels and especially when it’s ready to play. Depending on what you have been doing previously, the time of day, current injuries or the growth phase you are in, the warm-up time and intensity will vary.

You must vary your warm-up according to how you feel, ensure that you pay attention to your feelings. No standard warm-up routine will work for every occasion and throughout the season.

Try to feel how your muscles are responding, how your heart rate changes and the levels of perspiration you experience. If you have ‘niggles’ that don’t go away then be careful, it could be an early sign of injury.

No standard warm-up routine will work for every occasion and throughout the season

Be prepared to adapt based on how you feel

Take your Time

There is no standard time for a warm-up.

There are set ‘knock-up’ times prior to matches, but these should NOT be considered as warm-up periods.

On a cold winters morning do not be hurried into shortening your warm-up if you are not ready for the practice ahead.

However, try not to use valuable court time at the start of a practice session. Warm-up at the back of the court if you can get access to the hall before the allotted start time.

If this information seems simple, it is

But are you taking the time to warm up before your session?

Have a routine

There are many different ways to warm up and players will even vary their routines over the years or depending on the type of session they are about to do.

A routine is important as it not only allows you to follow a sequence that prepares your body but it will also prepare you mentally as you go through the process.

Some players will use music to help get them ready.

I’ve been in a few halls where once a week the mass group warm-up is an easy (but not me) fun aerobic ‘dance’ session. Somethings lasting only 5-10 mins it’s a great opportunity for everyone to prepare with a smile on their face

Generally, there should be a number of phases to warming up:

Ensure it works

It’s no good just going through the motions and presuming that after 5 or 10 minutes you must be ready to play.

Do you feel ready for what you are about to do? If not, why not?

Reflect on where you could change your routine and incorporate the changes at the next opportunity.

Don’t be afraid to change as you see and hear new ideas.

As your body grows stronger (or older!!) you will need to change the things you do. Vary the content, time and intensity.

As your expectations of training and especially tournaments change, then so must your warm-up.

In competitions, resist the temptation to do something new for the firt time

The Nationals is NOT the time to start double skipping if you don’t normally do that!

Mental Preparation

Don’t forget to prepare your mind as well as your body

It may sound strange, but try to clear your mind of all the off-court thoughts you came into the hall with. There are processes to use that will help in this. Look out for future posts where I will try to explain the different ways I have experienced or been told about from other players.

Going into training straight from school or work can be tough.

You will have to find ways to leave those non-badminton thoughts at the “back of the court” to be collected at the end of the session.

In competitions, the task is easier to define i.e. I am about to play a match with this goal in mind and with these key points. Focus the mind with cue cards that highlight 2 or 3 important points concerning this match or event.

These thoughts can be written down in your badminton book or on the flash cards that I’m sure you carry in your bag.

The mental warm-up can start during the journey to the session

Extra thoughts for coaches

For practice, the type of warm-up may vary considerably and can form a combination of individual and group activities.
Not every age group should warm up the same way
The warm-up could start with a mini-game of Danish ‘Box’ or hitting across the court without a net
Design and have lots of different ideas for your players to use in the individual/group warm up’s and warm-up games for all.
Players can still arrive earlier to prepare individually before combining together for the group activity. Encourage players to have independent warm-ups
Sometimes ask a player to lead the warm-up, it will create self-confidence and self-worth. It’s also a fun activity as its often not perfect.

Send me a question

I’m always grateful if you have read this far.

If there is anything that you have read that has helped or that you disagree with, then please send me an email.

I promise to read all your comments

It would be great to hear from you contact@badmintonandy.com

Share the Post: