Proper Warm-Up and Cool-Down

Proper Warm-Up and Cool-Down

Why It Matters

Badminton involves constant stopping, quick direction changes, and jumps. This puts high demands on your ankles, knees, shoulders, and muscles. Without proper warm-up, the risk of sprains and strains increases significantly.

How to Do It

Warm-Up (5–10 minutes):

• Start with light cardio such as jogging or jumping jacks to raise your heart rate.
• Add dynamic stretches like high knees, walking lunges, shoulder and wrist rotations, and short quick steps to activate key muscle groups.
• Focus especially on the legs, shoulders, and neck.

Cool-Down (5–10 minutes):

• After play, always finish with static stretches (hold each stretch for 15–30 seconds).
• Target calves, thighs, arms, shoulders, and lower back.
• Stretching reduces soreness, speeds recovery, and improves muscle flexibility.