How To Warm-up in Badminton To Avoid Injuries (2022)

Badminton is a high-intensity sport that can lead to injuries if you don’t warm up properly. A good warm-up will not only help prevent injury but will also improve your performance.

Why is it important to warm up

There are many reasons to warm up before playing any sport, but one of the most important is to get your muscles ready. When you start playing without warming up, you’re asking for an injury. Muscles that aren’t used to working need time to get going, and you can risk hurting yourself if you try to do too much too soon.

Warming up also helps increase your heart rate and gets your blood flowing. This prepares your body for the activity ahead and can help reduce the risk of heart attack or other health problems. It also helps loosen your muscles and increase their range of motion, so you can move more easily when you start playing.

So make sure you take the time to warm up before every game – it could save you from a lot of pain and discomfort!

Importance of Warming Up before badminton Game

Types of Exercise for Warm-up to avoid injuries

  1. Static Exercise
  2. Non-static Exercise

Static exercises are those in which the body remains in a stationary position. Non-static exercises are those that involve movement. Static exercises are typically used to warm up the body before performing more strenuous activities. Non-static exercises are more beneficial for overall fitness as they work all of the muscles in the body.

Step by Step Guide for Warming Up before game

  • Running (Jogging)
  • Skipping
  • Shoulder rotation
  • Wrist movement
  • Neck rotation
  • Knee exercise
  • Ankle rotation
  • Lower Back
  • Footwork and Wall practice

Running (Jogging)

The benefit of jogging before starting a warm-up exercise is that it helps to get the muscles warmed up and loosened up. This can help reduce the risk of injury during the warm-up exercises and makes it easier to perform the exercises correctly. Jogging can also help increase the heart rate and get the body ready for more strenuous activity.


Skipping is a great way to warm up your muscles and get movement on the badminton court. When you’re playing badminton, you need to be able to move quickly and jump high to hit the birdie. Skipping helps to increase your speed, agility, and vertical jump. It’s great for cardio workout that will help to improve your stamina and also help to reduce extra weight. So next time you’re at the courts, be sure to skip before playing!

Shoulder Rotation

Basically, there are two types of shoulder exercises, side, and back exercises. The first one is to rotate your shoulder in a clockwise and anti-clockwise direction. For the second exercise, you need to stretch your arms in the front and then pull them behind your back as far as possible. Doing shoulder exercise certainly helps you to avoid accidental injury.

Wrist movement

Wrist movement is a great way to warm up your muscles before you start your workout. By moving your wrists in a circular motion, you can increase blood flow and prepare your muscles for the work ahead. Wrist movement is also a great way to improve flexibility and range of motion in your wrists.

Neck rotation

Neck rotation exercises are a must before playing badminton. They help to improve the range of motion and flexibility in the neck, which can help to prevent injury. There are a few different exercises that can be done to improve neck rotation. 

One simple exercise is to rotate your head from side to side while keeping your shoulders still. Another exercise is to extend your head straight up and then rotate it to the left and right. You can also do a rotational stretch by standing with your feet hip-width apart and turning your upper body to the left and then to the right. These exercises should be done slowly and carefully, and should not be done if you are experiencing any pain.

Knee exercise

Badminton is a sport that is played by hitting a shuttlecock with a racket. The shuttlecock is a small, feathered projectile that is hit back and forth across a net. Badminton is a fun sport to play and it is also a great workout. The game of badminton requires good knee strength. When you are serving, you will be jumping up in the air to hit the shuttlecock. If your knees are not strong, you will not be able to jump high enough to hit the shuttlecock.

In order to improve your knee strength, it is important to do knee exercises on a daily basis. There are many different exercises that you can do to strengthen your knees. Some of the exercises that you can do are squats, lunges, and leg lifts. These exercises will help to improve your knee strength and flexibility. Doing these exercises regularly will help you to avoid uncertain injury during game.

Ankle rotation

Ankle rotation exercises help to improve the range of motion in your ankle and help to warm up the muscles in your ankle. This can help to reduce the risk of injury in your ankle during a badminton game and also improve performance.

Lower Back

Lower back exercises are necessary to properly warm up this muscle in order to move more fluently on the court. There are many different lower back exercises that a beginner can follow, but the following are a few of the most basic and essential exercises for warming up the lower back.

☝️ First, lie flat on your back on the ground and slowly raise one leg at a time off the ground. Hold each leg raised for about five seconds before lowering it back down to the ground.

✌️ Next, perform a basic pelvic tilt by lying flat on your back on the ground and then tilting your pelvis upward so that your spine is arched. Hold this position for about five seconds before releasing and returning to the starting position.

Finally, perform some basic Back Extensions by lying face down on an exercise ball or bench with your hands clasped behind your head. Slowly raise your torso up until your body is in line with your hips, then hold for a few seconds before lowering yourself back down.

Performing these three simple exercises will help to warm up the lower back muscles and increase mobility and flexibility in this area, which will help you move more fluidly on the court.

Specific Warm-up Exercise for Badminton

Shadow Footwork and Wall practice

The benefits of practicing shadow Footwork before a badminton game are many. First and foremost, it helps improve your footwork on the court. This is crucial in order to be able to move quickly and efficiently helping you to avoid accidental injuries during long game play.

Secondly, practicing your footwork helps improve your timing and coordination. This is important because both of these skills are essential in order to hit accurate shots. Lastly, practicing your footwork can help you become more comfortable on the court, which can give you a competitive edge against your opponents.

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Shadow Wall Practice With Racket/Shuttle

Shadow Wall practice is a warm-up practice, wherein a badminton player practices by hitting a shuttle on the wall to measure the accuracy, and to practice the strokes. This is usually done before playing badminton matches or tournaments.

The warm-up helps to increase the body temperature and makes the body ready for rigorous activity. A warm-up also prevents any injuries. Badminton is a very strenuous sport and requires a lot of energy. The warm-up will help you to last longer in the game and make you more alert.

This type of warm-up practice helps you increase eye and hand coordination, and excels your shot accuracy and footwork. This is how you can make the most of your shadow wall practice Warm Up for Badminton.

Read about : Selecting Correct Weighted Badminton Racket


The conclusion of this argument is that practicing before a game is important in order to gain an momentum to reduce pain or injury during game. Practicing also allows players to become more comfortable with the game and its rules, which can give them a better understanding of what to expect during the game. Additionally, practicing can help players improve their skills and strategies, which can help them win against their opponents.

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