Republic of the Philippines

BICOL STATE COLLEGE OF APPLIED SCIENCES and TECHNOLOGY

City of Naga
Telephone No. (054) 4720416 Loc. 123
Fax No. (054) 4720415

BADMINTON

MODULE 4: Conditioning and Sport-specific Drills

At the end of this module, you will be able to:

1. Understand the importance of warm-up and cool down.

2. Understand the role of core strength in playing badminton.
3. Perform core stability workout to improve physical fitness, coordination, and stability for the
demands of a badminton game.
4. Perform the badminton conditioning and sport-specific drills to develop strength in movements
to enhance sport performance.

Importance of Warm up and Cool down for Athletes

Going through a complete warm up and cool down before and after competitions and training
sessions is a simple way for athletes to maximize their athletic performance. Even though it takes just an
extra few minutes, it is easy for athletes to fall into the habit of not warming up or cooling down. Pre
and post workout exercises play a crucial role in preparing the body for activity and assisting in full
recovery.

Warm-up and Cool down

It’s essential for all athletes to take the necessary time to prepare their bodies for their athletic
performance. Athletes can use a general warm up to increase muscle temperature and sport-specific
Republic of the Philippines
BICOL STATE COLLEGE OF APPLIED SCIENCES and TECHNOLOGY
City of Naga
Telephone No. (054) 4720416 Loc. 123
Fax No. (054) 4720415

movements to get their body sharp. Cooling down after practices and competitions for a continuous
period of time will maximize recovery and prevent against injury. If an athlete is going to put in the time
to maximize their athletic performance, they must also put in the time to properly warm up and cool
down their bodies.
Source: https://blog.bridgeathletic.com/the-importance-of-warm-up-and-cool-down-for-athletes

Let’s do some action!

Watch the video link and start practicing the routine. This will be included in your Badminton practical
exam as part of your subject requirement.

1. Badminton warm-up routine

https://www.youtube.com/watch?v=5XwC8Sqpee4

2. Badminton cool down routine

https://www.youtube.com/watch?v=UN2a6U4vRJ8&t=540s

The Role of Core Strength in Badminton

Badminton is a kind of sport which can bring other parts of the body movement and need highly
coordination of the power of feet, body and arms in order to improve the quality of the shuttle. The
core strength emphasizes on stabilizing the core parts of players through controlling the power of arms
and feet to reach the control of shuttle on the formation and trajectory of movement. Therefore, the
impact of the core strength in the movement of badminton players should not be overlooked.
Source: https://www.atlantis-press.com/proceedings/emle-16/25869480

The core is absolutely vital, not just in badminton but all sports. It acts to stabilize your body,
generate force, and also acts as part of the kinetic chain for energy transference. All of these three
functions are extremely important in performance. While legs are often cited as the foundation of the
body, actually this can be considered the core. This is because it determines not only your posture,
balance and strength but also aids in providing stable base from which the limbs can perform their
athletic functions.

Core Stabilization

Core stabilization is the “control of the position and motion of the trunk over the pelvis and legs
allow optimum production, transfer and control force and motion to the terminal segment in integrated
Republic of the Philippines
BICOL STATE COLLEGE OF APPLIED SCIENCES and TECHNOLOGY
City of Naga
Telephone No. (054) 4720416 Loc. 123
Fax No. (054) 4720415

kinetic chain activities” (Press et al). To explain simply, it’s the ability to maintain balance while moving
and creating and transferring energy from one body part to another to perform an athletic task.

A weaker core will not be able to generate the same force in order to stabilize your body as
effectively during extreme movements as a strong core. Therefore, less energy is generated and more of
the energy generated is lost due to inefficiency in transferring that force.

This is incredibly important in badminton as it involves a lot of multi-plane movements. In

badminton, the body moves through all planes and so the core is important in all these movements. The
core provides a solid base from which these extreme movements must be carried out. The act of
jumping, smashing the shuttle, landing and moving all are possible because of the contribution of the
core.

Generation of Power

The core also acts as a source of power to play shots. You might have been told that power
comes from the pronation of the forearm (on a forehand shot). Yes, some power does come from this
action. But mostly it comes from your core. The reason we turn side onto the shuttle when hitting
overhead shots is that it allows our core to rotate into the shuttle, providing much more power to hit
clear with proper distance. The rotation of the core helps to improve the power of the shot. This is same
with almost all shots in badminton.

It stands to reason in that case that strengthening your core will improve the power in your
shots. One study found out that a group of badminton players who performed core stability exercises
over on 8-week period increased their smashing velocity and smashing accuracy. While the study point
out that there are number of factors that go into a badminton smash, it also concludes that the
improvement in core strength and endurance contributed heavily to this increase through core exercises
themselves which were closely coordinated based on badminton movements.

Transference of Power

The core doesn’t just generate power. It helps to transfer the power generated from other areas
of the body. It’s the link between all limbs. For example, in a jump smash, the energy is transferred from
the legs, through the core and ultimately into the shuttle. The core doesn’t just contribute to the shot
but also helps to transfer the energy from other parts of the body to aid in the final result having more
power.

If your core is weak, there will be energy leaks. A stronger core will be able to transfer energy
better through your body more efficiently, resulting in a powerful shot. This allows the energy to
transfer through your body to perform any action on the court more effectively. The core is quite
literally the center of the kinetic chain. And a chain is only as strong as its weakest link.
Republic of the Philippines
BICOL STATE COLLEGE OF APPLIED SCIENCES and TECHNOLOGY
City of Naga
Telephone No. (054) 4720416 Loc. 123
Fax No. (054) 4720415

Source: https://shuttlesmash.com/importance-of-core-strength-in-badminton/

Let’s do some action!

Core workout

1. Bird Dog and Dead bugs

https://www.youtube.com/watch?v=la4q8h6I0EA

2. Front plank
https://www.youtube.com/watch?v=0ol3YFpOrTs

3. Side plank
https://www.youtube.com/watch?v=lvpPNjRQONQ

4. Glute Bridge
https://www.youtube.com/watch?v=GXxd4mV5P0U
Republic of the Philippines
BICOL STATE COLLEGE OF APPLIED SCIENCES and TECHNOLOGY
City of Naga
Telephone No. (054) 4720416 Loc. 123
Fax No. (054) 4720415

BADMINTON FITNESS TRAINING

Physical fitness refers to the comprehensive level of badminton athlete, including strength,
speed, flexibility, endurance and other aspects. Although physical fitness is not as technical as
badminton skill levels, it has become an important prerequisite for winning the game and standing out
in the fierce competition along with the development of badminton sport. So it is necessary to pay
attention to the role of physical training in badminton teaching.

Badminton looks like a relatively easy and simple sport, but in fact it has relatively high
requirements to the athlete's physical or the comprehensive ability of physical aspects. This is because
the badminton has the character of fast speed, variety, its need comprehensive abilities to act as a
support, i.e. motor skills of badminton require speed (strain rate and the moving speed, includes speed
and speed endurance of each movement), strength (maximum power that can release) the contractive
strength of muscle, and maximum strength played in a short time, endurance (namely time can last, no
matter what kind of movement, all need support for endurance, as to badminton, endurance covers
speed endurance, and sustain endurance), these elements are the points of badminton physical training
and also the important factors of competitive ability.
Source: The Role of Physical Training in Badminton Teaching, Bin Xu College of Foreign Languages, Northeast Dianli University, Jilin, 132012,
China

Badminton Fitness and Conditioning workout

Goal: Develop strength in movements to enhance sport performance.

1. Workout to improve your knee strength, balance, and stability

https://www.youtube.com/watch?v=c1VPilkevO8

2. Badminton Motor Skills Level 1 Exercises

https://www.youtube.com/watch?v=6R8GaHpy8Go

3. Badminton Balance Steps 3 corners

https://www.youtube.com/watch?v=-P69WJjjb6Y

4. Upper body warm-up exercises

https://www.youtube.com/watch?v=hY59JY_Vow0
Republic of the Philippines
BICOL STATE COLLEGE OF APPLIED SCIENCES and TECHNOLOGY
City of Naga
Telephone No. (054) 4720416 Loc. 123
Fax No. (054) 4720415

Badminton Sport-Specific Drills

Goal: Develop strength in movements to enhance sport performance.

1. Badminton Footwork Exercises and Basic Movements (Pre-Jump Exercise, Lateral Shuffles,
Alternate Forward Shuffles, Zorro)
https://www.youtube.com/watch?v=UN2a6U4vRJ8&t=540s

2. Running forward and backward on the badminton court

https://www.youtube.com/watch?v=7REE98r01N8

3. Badminton footwork exercises / V Front, Defense Footwork, V Back

https://www.youtube.com/watc0068?v=h5u0i4AwtdU&t=758s

4. Badminton Footwork for lefthanders

https://www.youtube.com/watch?v=fxjvFt4QXog

5. 6 Corner Footwork (Forehand Front Corner, Backhand Front Corner, Forehand Side Corner,
Backhand Side Corner, Forehand Back-court corner, Backhand Back-court corner)
https://www.youtube.com/watch?v=vRP_G7oXMCo&t=68s