Badminton Specific Warm Up In 10 MINUTES!
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- Опубликовано: 6 окт 2024
- You can do this badminton warm up in a small space with no equipment, and it only takes 10 minutes! The warm up exercises are specific for badminton! Click to see more useful resources below ⬇️
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Thank you, guys! Great video! Warm-ups are so underrated, specially at lower levels. I hope more people understand their importance!
Here's the summary:
1. Mobility and activation (8 reps each)
- Knee to wall
- Adductor activation
- Single leg hamstring bridge
- Glute activation
- Thread the needle
2. Movement preparation (8 reps each)
- Single leg arabesque
- Squat with rotation
- Clockwork lunges
3. Pulse raisers (1 full length, "room" size)
- Jogging
- Side Steps
- Forwards chassé
- Backwards chassé
- Side twists
- One-leg heel kicks
- One-leg high heels
4. Explosive movement (6 or 4 reps depending on fatigue)
- Calf jumps
- Vertical jumps
- Split squat jumps
- Lateral skater jumps
- Fast Feet (3 times 10 seconds)
5. Coordination and reactions
- Throwing tennis balls with racket hand
Extra. Theraband for shoulders / Knock-up routine
Keep up the great content, and I'll be sharing it with the players I train at my club this week!
Hey guys, I have an idea. Since the warm up is only ten minutes long, why don't you guys do a follow-along video of 10 mins? So we can use the video to for warmups every time. It would be so helpful for group activities, especially beginner clubs.
Thanks for the idea! We’ll think about this for the future 😀
@@BadmintonInsight are you still thinking? Would be great if you can do it.
Please do this please..
I still waiting for that video too
Yes please do it
I have actually started doing this before my 7am game. I must say it has made a huge difference to my game and has made it all the more enjoyable right from the very first rally. Prior to this I would always enter the court stiff which was extremely risky and also an awful feeling. Thank you so much for giving out such a fantastic routine! Truly admire the way both of you have gone about presenting it as well. You definitely deserve big big compliments!
Ah thank you so much 😀 Really glad it has helped you!!
The quality of this video was certainly worth waiting 2 weeks. Great work guys👏👏👍
Glad you enjoyed it! 🤗👍🏼
Wow this feels like it was made specially for me as i have an inter-college tournament this friday......THANK YOU!!!😁😁
Great to hear! Good luck 😀
Such a good video!! Not the most interesting topic but you delivered it so well and it is important as you say! QUALITY all round as always
Thank you very much Graham, glad you enjoyed it 😃
You guys are brilliant coaches and motivators. I have taken up amateur Badminton after 30 hrs from my college days. Thank you both.
Loved the video I will definitely be using some of these in my next warm up
Awesome to hear Oliver! 😄👍🏼
Bro I am glad I came across this video,I usually don’t warm up and even if I did it was not like these badminton specific ones,I sincerely followed the instructions and completed the full warm up after 20 mins as it was my first time,but on court I performed so much better,I was able to jump smash more and get behind shuttles easily overhead ,thanks a lot ❤
Wonderfull video which covers all the warm up excersises without wasting any time.
Glad you liked it! :)
As a guy big on warm-ups, this video is very helpful to add some new routines to my warm-up!
Best Wishes for 2022!
Thanks for covering this part of the game. I am glad to see I was already doing (a tiny) part of your exercises for my warm-up! I will try to add a few more movements.
I only play badminton in a 'non competitive' group, but I am always surprised how little my groupmates warm up before we start knock up. For some, there is... no warm up, even worse considering they just got out of their car parked next to the gym... Not even a jog or a walk to come to the training session, and bang, they start right away with a 'knock up' alterning full clears and smashes...
Actually very nice ❤ as it helped me alot through my journey of becoming a badminton player...😊
Fantastic video, started using this routine and it really has helped me prepare well to start training and/or game. Used to suffer stiffness in legs and back within first 10-15 minutes of play and realized I had was not getting my warm up routines right. Looked up this video and it did make a positive difference. Thanks guys for a really awesome and comprehensive video :)
Wow, thank you so much! Glad we could help 🤗🏸
You guys are just so good, whenever I watch y'all, i remember that both of you are left handed just like me!!!
🥳🤩 yes to the left-handers!
At first, thank you for sharing this video, you're reaction so much good to represent this video and always providing this type of knowledge to us.
Thank you so much ☺️
Thank you for this video. I really needed a warm up turtorial
Me too
Glad you enjoyed it! 🤗
Great warm-up video! Will follow your warm ups before my next badminton session!
Woop! Enjoy 💥
Thanks guys! Gonna do these warm ups right before school training :D
Enjoy! 🤩
I saw this video a month ago and started using this regularly, for every training session as well as for matches in tournaments. I can safely say this routine works really really well and I am so happy that I am better prepared and ready for the training and game without an "in-game"/"in-training" sprains or stiffness, same goes during tournaments. Works really well especially that I live and play in Norway, colder than many other countries and warm up is so important. I recently played the Norwegian senior championships and by the third day the body was still feeling good, was able to bag a bronze in men's doubles. Thank you guys ever so much in selflessly sharing all your experiences and knowledge in the game.
Happy New year Greg and Jenny ! First video of 2022 and already a must watch ! Thanks so much ! I can't count how many people start playing without proper warm up at my club ... Anyway, wishing Greg a full recovery of his concussion
Ah thank you so much! Happy New Year to you too 😃 Hopefully you enjoy the rest of our videos in 2022!!
I'm going these for my game today
Thank you 😊😁💯
Just what I need now that I am aged past 30....can really feel the difference of a good and a bad warm up...
Great to hear 😃
Tgank you very much i got tired hehe but thanj you for your effort i love you two greg and jenny, hope ypu continue doing this
Thank you so much ☺️
this is soo good keep it up, before usually i hated exercise but today i love it and i even did warm up *2
Awesome to hear! ☺️
Great timing! A perfect video for me to use for tmr morning badminton session, cheers!
You're very welcome Donny - enjoy 😀
This and the knock up video are exactly what I needed, thanks for listening to the video requests :)
Having torn a calf muscle and ruptured ligaments in my elbow in recent years I’ve been looking for a set warm up to do before club nights and matches and this might be it, thanks again!
So important to warm up and stretch down properly. Hope you stay healthy! :)
Timestamps:
0:00 intro
0:27 scientific explanations and importance of warmups
5 stages
MOBILITY & ACTIVATION
8 reps each
0:59 (1) Knee wall
1:07 (2) Abductor activation
1:17 (3) Single leg hamstring bridges
1:30 (4) Glute activation
1:39 (5) Thread the needle
MOVEMENT PREPARATION (5mins)
8 Reps each
2:03 (1) Single leg arabesque
2:16 (2) Squat with Rotation
2:30 (3) clockwork lunges
PULSE RAISERS (2 mins)
3:05 (1) jogging
3:08 (2) side-steps
3:12 (3&4) forwards & backward chasse
3:25 (5) side twists
3:35 (6) heel kicks
3:38 (7) high knees
EXPLOSIVE MOVEMENT
(4-6 reps)
4:20 (1) Calf jumps
4:30 (2) Vertical jumps
4:37 (3) Split squat jumps
4:46 (4) Lateral skater jumps
4:57 (5) Fast feet
Thanks for the great summary! 😆
@@BadmintonInsight you’re welcome! :D i wanna help others as well
This was the most awaited video for me💜
That's great to hear!! 😃
Thanks so much. Tomorrow is my inter district badminton tournament . This will help me a lot.
Thank u sir , this is what im waiting for 🙏👍
Most welcome 😊
Awesome !! I 've searching for this for ages
Hope you enjoyed it & found it useful!
You guys are great!! Good luck with a new journey in 2022!!
Thanks Ajay! ☺️
Thanks i really needed something like this. This year is going to be very important for me so thank you!🥰
Great timing guys!
I was about to start for the badminton court when the video dropped. Took me 17+ minutes though. But my heart and all other muscles are ready for the court. 😊
Ah good to hear! 😃 We're sure once you've done it a few times you'll know all of the exercises and will be able to do it a lot faster! Hope you have a good session 🏸
you are amazing
now i play badminton better
thankyou so much
Awesome to hear!
I loved this video and I always do these exercises for 20 min
Thank you 😊
and these exercises helps me a lot
Woop! Glad you enjoyed the video 🤗
😊
Probable one of the most important video/warm up exercise which most of us neglect,but this should be a 'must do' exercise
Definitely!!
Fantastic video. Very helpful as always. Hope you guys had a great new year. Looking forward to have a knock with you guys in future.
Love you guys 😘
Thanks 😀😀
Seriously feel tired after watching this.. Thanks for the workout. 😁
Haha, enjoy! 😅
Thanks for that! Ill do this everyday
很好的教學節目，一直關注你們
Awesome ! Crisp n to the point !!
Happy new year you awesome pair! as usual a great and informative video! This is one topic which everyone literally avoids unless you are a pro! Thank you for such a detailed video in such a short time!
Great warm-up exercises. Thanks for sharing! but from a sport science standpoint, pulse raisers should be placed at the first section. Raising the muscles and core temperature, and increasing blood blow is the first step in warm up protocol followed by activation and mobilization.
Really? We can't imagine running before even stretching out our calves or anything - we'd get injured!!
@@BadmintonInsight You might wanna check the warm-up protocol called RAMP - Raise, Activate, Mobilise and Potentiate. :)
Wonderful ❤
Thank you 😄
Nice comeback video guys . Very helpful , because nowadays winter has arrived in india .👍🏿👍🏿👍🏿
Thank you!! Hope it helps 😀
Amazing video guys ! Keep going !
Thanks a lot Deven!
Thanks GJ for the Vid! I've been doing some of these but have found out a few more new exercises 😀... Happy New Year 2022!
You're very welcome! Happy New Year to you too 😃
Thank you!
You're welcome Pedro!
First badminton session of the year coming up today, will try and do this before starting
Also, Happy New Year!!
Awesome, enjoy! 💥 And Happy New Year to you too 🥳
Love this as I hurt above knee cap and need to make stronger. thanks for the routine and ideas.
I just need to learn it now !
Can you please recommend a link/make a video to making the forearm stronger ? I get pains on the forearm muscle towards the elbow, after a game smashing the shuttle.
I only play once a week atm
Tia
Thank you
Yay
🥳
Great content as always! Would love to see the next part of advanced double defence, or was the 2nd part the last of it? Offensive videos would also be interesting! Happy new yearr!
all excellent exercises. thanks for sharing
Excellent exercises
Glad you like them! 😄👍🏼
The arabesque really helps to stretch the achilles! My current warm up consists of 150 jump rope reps with 20 jumping jacks and a few deep lounges. I am amazed you can fit that much in 10 minutes. The lateral skater jump looks difficult!
Great video guys
Love it
One of the early ones
And yes .... happy new year to you both love the way you explain every detail.... it comes in really handy while actually being in the court rather than just watching and enjoying . Keep up the good work 👏 happy new year again hope to see lots to good videos from you guys in the future 😀😄😄😄😄
Woop!
Thank you so much for this video. Keep up the good work👍👍👍
You're very welcome! Thanks 😃
Thank you for the proper warm up. Keep it up
Thank you so much Kawin 😀
Could you do a video of the best workouts for badminton? I want to train my muscles so I can get better in badminton
Great content.
Thanks Ibrahim! 😄
Perfect!
Ah thank you!
Dr. Greg lookin' super smart with spectacles 🤓. Jenny should have worn too 😍. Nice and informative topic 👍
Haha thank you! 😆
@@BadmintonInsight WC 😁
Nice Video.... Can you make a follow along warm up video actually doing all the warmups with all reps
Gonna try this before I'm playing tomorrow.
Guys tutorial on forehand cross smash ( from right to left for righty player s) that lcw uses will be a lot helpful as on this topic there isn't a single video... please upload that it will surely become viral
Great video. Thank you..
Glad you enjoyed it!
Happy New Year's to both of you! No matter the sport, all "upper level" athletes warm up before practice as well as games/matches. There's also no such thing as an off-season. Training (plus warming up before training!) is year-round- if you want to be good and keep injuries to a minimum.
For sure! 👍🏼
0:27 Beautiful outfit Greg, my highlight of the video for sure
And the video itself was top notch, of course!
Haha 😆 thanks!
In 10 minutes but the video is 5 minutes!?😱 You guys are fast ;) Great vid
Haha 😆 we didn’t show the complete sets otherwise it might be boring to watch!
Hey guys! Another video just for me! I'll be doing this for sure, many thanks 😊. Happy New Year to you, and moving to the top of xd rankings!
Thanks Roger! Happy new year to you too 🥳
And this video is superb
Love this video
Warmup reduce most number of injuries.....it's most important 💜
💯!!
Great to see the use of props and professor greg😂
Haha 😜
Great video! Happy new year to you 2 ! :)
Thanks James, and to you 😃
happy new year
And to you too! 🥳
Side twist = Carioca. Used to do it all the time playing football 😁
Thanks Shane! Carioca it is from now on 😜
Part 4 - Exposive Movements
•Calf Jumps (10 counts)
For maximus height and minimum contact time on floor.
To increase Athletic Performance
great video!
Thanks felix! ☺️
Thanks a lot, this is really useful, and was waiting for this one. What about the stretching part before practicing or a match? would you cover that part later
Or course you can always get there extra early and stretch any areas that feel tight or stiff, but in general static stretching should be part of the cool down, keep an eye out for this video on Sunday! ☺️
@@BadmintonInsight Thanks a lot
I think I just will be tired after doing this warm-up , as thier are many exercises, so much so ,that I might not be able to complete upto my best in a match😅, I think you should make a future video on how to increase stamina and endurance!? 🙏❤️
If you think it is too much, try reducing some of the repetitions to 6 rather than 8, or 4 rather than 6!
Think of it as replacing your first game (which never goes well anyway because you're not warm). Once you do it regularly you realise being warm and working a bit of a sweat doesn't mean you're actually tired 👍
Thanks to both of you 🙏😊
@@BadmintonInsight Thankyou 🙏, but also try to make a video on how to improve stamina and endurance, when ever possible!
It help me lot sir,maam
Awesome to hear! :)
thx bro and sis
thanks for the video, after i done this routine, got tired and i skipped the game wholely xD
😂 that's not what we want!
Interesting how you do the mobility exercises and movement preparation before the pulse raiser. I’d always learnt that the pulse raiser was always the first thing. Any reason you did it in that order? Thanks
Cheers guys, no wonder all the top players in my social club have long warm-up routine
Can we make use of a resistance band one end tied to pole and to do abduction, adduction, shoulders
Hello friends happy new year
Happy New Year to you too! 🥳
Thank you 💕💕
another awesome video. i suggest you do a blog with link to these videos. that way, i can bookmark the blog and can go back to it always.
youtube video (save or add to watchlist is not very helpful)
Here is an old blog we did (still relevant, just slightly different to this video!) 😄 badminton-insight.com/badminton-specific-warm-up/ We plan on updating the blog article at some point soon!
@@BadmintonInsight awesome and thanks!!
How many minutes before the match do you advice one should do these warm up exercises?
Is it better to do it in order?
Most of these are for lower body but we tend to see lots of shoulder injuries , can you guys show some warmups for hands, shoulders and upper back as well ? Also, here in India we don't have much space around the courts, so please add exercises within constraints of the court , I mean some compact exercises , Thank you in advance.
“Shoulder taps” are a great exercise for shoulders, wrists and core! 👍🏼 the “thread the needle” will get your upper back & thoracic spine warm
Hello Greg and Jenny, I’m a new badminton player who just started learning the jump smash. I noticed that when you guys and other badminton players do the jump smash, your legs are folded in the air for awhile. Does the folding of legs come naturally or do I need to fold them while jumping? Sometimes I fold them too much and ended up not being able to hit the shuttle well. That is one question I have always had in mind, would appreciate if you can clarify, thank you!! Sorry for the irrelevant question to the video.
If you’re a new badminton player, I would recommend mastering the basics, in particular your footwork, before you start practising your jump smash. This is because unless you can position yourself for the jump smash in time, the quality would be quite poor, and you won’t improve much by practising like this. Good luck on your badminton journey 👍
Edit: I’m by no means a pro, but this is my opinion
@@allenyuan3982 Hi there thank you for the reply. I am usually able to get behind the shuttle in time to play the jump smash. However my jump isn’t particularly high, and my legs don’t really bend compared to the others. Hence, I’m wondering if the bending of legs from jump smash is natural or do I have to remember to bend them? Thanks in advance
@@jasperbo6435 Thanks for clarifying; I’m afraid I won’t really be able to help with your problem tho :)
@@allenyuan3982 I see. Do you encounter with similar problems for your jump smash?
@@jasperbo6435 Yeah, but I struggle more with getting the timing and positioning right
Can you do a video on good pre match food please
We already have! 😀