5.0 Fitness training in Badminton

5.1 General principles of fitness training

5.1.1 Specificity 

From a simple point of view, specificity of training refers to whether training is relevant. For example, power

training for a javelin thrower is likely to require very different routines to those which would be used for

badminton players. Relevant power training for Badminton would simulate some of the movements which are

experienced on the court. An example would be the use of lunges for strength development. Because this

movement is so important to badminton, training with lunges is very specific and therefore more effective

than general techniques.

5.1.2 Progression

The whole purpose of good training is to expose the player to situations where the body’s physical limits are 

gradually being extended. For example, an athlete wishing to complete a marathon would have to

gradually extend the distance covered in training sessions. Gradually over a matter of weeks a session

which was hard will become easier and the distance or the intensity (i.e., speed) will have to be increased for 

the training programme to continue to be effective in promoting improved fitness. The same is, of course, true 

in Badminton.

5.1.3 Variation Training needs to be varied in order to enhance both physical and psychological development. There are a  number of general physical requirements of a badminton player. For example; speed, strength, endurance,  flexibility. While these should all be developed specifically, it is also beneficial if there is some general  development of these components as well. Some players like to go running for endurance fitness but  overuse injuries can result from a lack of variation in training. It would be preferable if endurance work  could be performed using a range of training activities (e.g., swimming, cycling, running and other  sports).

5.2 Training techniques for Badminton

5.2.1 Warm up & warm down

Any exercise is a considerable stress on the human body and the body should be given time to adapt to 

exercise and also to recover from exercise. Warm-up and warm-down are similar in principle and similar 

exercises can mostly be used for both purposes. Warm-up and warm-down are easily ignored as they 

may not appear to have a direct bearing on the training session in hand but both elements should be part of 

every training session and time should be allocated (at least 10 minutes each) to allow this to happen.

           

A warm-up has psychological and physiological goals. Firstly, it should involve dynamic movements that help 

to increase body temperature. This is initially achieved by general activity such as gentle jogging for around 

five minutes. Secondly, it should involve some stretching which will help to prepare the muscles for the 

stresses ahead. After jogging, some stretching should be performed. This should particularly concentrate on 

muscles that are to be used in the activity. Stretching in a warm-up should involve some dynamic flexibility 

work– i.e., movements through a complete range of motion. Finally, warm-up has psychological advantages 

as it should allow the player to mentally prepare for subsequent training or competition.

Warm–down is the opposite of warm–up and is performed after completion of an exercise session. The 

purpose of warm down is to maintain a slightly elevated metabolism which will help to promote recovery 

from the exercise that has just taken place. A moderate intensity activity is an excellent way to promote 

recovery of previously active muscle so a few minutes jogging is to be recommended after completion of a 

session. Like warm-up, this should also be followed by some stretching. Stretching after exercise is not as 

common a practice as it should be. This is a very important way to further promote the recovery from 

exercise and to help reduce injury risk.