Badminton techniques that you must train to become a pro star

Talking about the glorious celebration of the triumph of the Indonesian men's badminton team in the 2018 ASEAN GAMES, certainly not without the excitement of netizens commenting on how good Jonathan Christie's game was and, ahem, also his physical appearance.

Yes! Playing badminton does not just rely on the agility of the feet and hands to make opponents suffocate. To hone your basic badminton techniques to be as sharp as Jojo, it is also necessary to be diligent in exercising your physical strength so that your endurance can remain prime throughout the game. Check out the types of exercises that you should apply regularly below.

Why train physical strength?

The goal of strength training is not to increase muscle mass or increase body size. Badminton players, even professional ones, train their physical strength to improve their performance on the gridiron.

Upper body strength is especially needed to hit or block a ball shot. Meanwhile, lower body strength is very important for jumping and increasing running speed.

Exercising upper and lower body strength will help the body be stronger and have more stamina. You will also be more agile, fast, and balanced because your body is able to anticipate sudden attacks or movements.

Types of strength training to hone badminton techniques

Jogging

Endurance is the main key in badminton technique. The better your stamina, the better you'll be able to hit back at your opponent's blows throughout the game without getting tired. To achieve optimal body power, jog at least 30 minutes 3 times a week.

Skipping

Skipping movement can train yourself to be more comfortable with agile footwork. At least do 10 minutes of skipping every day.

Standing Toe-up Achilles stretch

Standing straight, place one foot on a box or higher ground with a bent knee. Place the sole of the foot up to the finger. Next, lean forward in a forward position. Do the movement up and down for a few times for 2-3 sets of repetitions.

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Forward Lunges

This movement will stretch your hips and hamstring muscles. Including this exercise in badminton will improve your mobility. You are up for the game and reduce the risk of injury.

Now, place one of your feet in the front and keep your torso upright and keep your feet flat on the floor or ground.

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Wrist rolls

Badminton is a sport that involves a lot of wrist activity. So before starting to play badminton, make sure to prepare your wrists to warm up. Wrist rolls act both as a warm-up and stretch for the wrist. You do this by, clench your fists tight and then rotate them to make a circle outward. Rotate 10 times, then do it by changing the direction of rotation.

Wrist flexor and extensor

Straighten it more face down (for a flex motion). Point the finger down from the palm and for the extensor point the finger up. The top image is the wrist flexor movement and the bottom one is the wrist extensor.

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Shadow badminton

This badminton technique aims to help you imagine what the game will look like, complete with moving movements that are often found throughout the game of badminton. The difference is, you train without the ball.

To practice this technique, you'll need a training partner who will tell you where the ball is coming from. You will swing the racket as if really parry the opponent's attack. Your training partner will vary the "direction of coming" of the ball to practice dexterity and agility in your leg movements. From hitting the racket towards the bottom right, to the top left, then pointing to the front right, and so on. You must follow all directions indicated by the partner.

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