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Badminton Strength Routine

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ranveerkumarpandit991159
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6 views2 pages

Badminton Strength Routine

Uploaded by

ranveerkumarpandit991159
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Badminton Strength & Skill Development Routine

Morning Routine (6:00 – 6:35 AM)

Warm-up (5 minutes):

1 Wrist circles (both directions)


2 Finger opening and closing (fast)
3 Elbow rotations
Grip Strength (10 minutes):

1 Squeeze a tennis/rubber ball – 3 sets × 20 reps


2 Towel wringing – 3 sets
3 Hold a heavy object (book/dumbbell) – 20–30 sec × 3
Wrist Power (10 minutes):

1 Wrist curls – 3 × 12
2 Reverse wrist curls – 3 × 12
3 Hammer rotations – 3 × 10
Shadow Badminton (10 minutes):

1 Practice forehand swings


2 Focus on wrist snap
3 50 slow + 30 fast repetitions

After School (4:30 – 5:30 PM)

Badminton Practice:

1 Hit shuttle against wall slowly


2 Focus on clean contact
3 50 gentle shots (accuracy)
4 30 power shots (wrist snap)

Evening Strength Training (20 minutes)

1 Push-ups – 3 sets
2 Plank – 2 × 30–60 sec
3 Squats – 3 × 15

Night Routine (Before Sleep – 10 minutes)

1 Stretch wrists and fingers


2 Light massage for recovery

Technique Tips

1 Watch the shuttle carefully


2 Hit in front of your body
3 Keep grip relaxed and tighten at impact
4 Follow: Loose → Snap → Relax

Safety Notes

1 Avoid training through sharp pain


2 Mild discomfort is okay
3 Consult a doctor if needed

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