18/10/2025
🫵🏻 Before the Tournament 🫵🏻
🏸 Badminton Warm-Up Checklist (Total: ~15–20 mins)
🔹 1️⃣ General Body Warm-Up (5 mins)
Get your blood flowing and muscles awake.
✅ Light jog or skipping – 2–3 mins
✅ Arm circles (forward & backward) – 10 each side
✅ Shoulder rolls – 10 each direction
✅ Neck rotations – 5 each side
✅ Wrist & ankle rotations – 10 each
⸻
🔹 2️⃣ Dynamic Stretching (5–7 mins)
Loosen key badminton muscles.
✅ Leg swings (front–back & side–side) – 10 each leg
✅ Hip rotations – 10 each
✅ Lunge with twist – 5 each side
✅ Side bends / torso twist – 10 reps
✅ Gentle squat to stand – 8–10 times
💡 Don’t hold long stretches now — keep movements dynamic & active.
⸻
🔹 3️⃣ Badminton-Specific Movement (5–7 mins)
Now get your body into game rhythm.
✅ Shadow footwork – forward, back, side, diagonal (2–3 rounds)
✅ Short sprints or shuffle steps – 2 rounds (court length)
✅ Shadow swings – 10–15 forehand & backhand motions
✅ Quick net approach & retreat drills – 2–3 times
💡 Focus on light feet, balance, and fast reaction — not power yet.
⸻
🔹 4️⃣ Mental & Focus Check (1–2 mins)
✅ Deep breathing — 3 slow breaths in and out
✅ Visualize your first few rallies — smooth movement, clear shots
✅ Remind yourself: “Relax. Play your rhythm.”
