Power Training for Badminton

Smash that shuttlecock

Badminton performance will be improved through the development of physical power: the rate at which force can be applied to the shuttlecock, via the racket, through the player's body.

Improved Strength Equals More Power

Stronger muscles can generate more power. Although technique is important, it is only the efficient expression of strength. Badminton players wishing to improve their power on the court need to improve their strength.

Multi-joint Exercises for Power

Multi-joint barbell exercises will develop strength

The best way to improve overall bodily strength, and therefore the capacity for power, is to learn and then correctly perform multi-joint barbell exercises such as the squat, deadlift and bench press.

Technique Considerations

Although not a substitute for bodily power, efficient technique will improve the speed of a badminton player's shots. Getting a coach or joining a club will help less experienced players to quickly improve.

Grip and Wrist Strength

Improve grip and wrist strength for power

Grip and wrist strength aids shot power, especially whilst returning awkward or unexpected shots when good technique is not possible. Although barbell exercises will improve grip strength, further improvements can be realized through specific grip and wrist strength exercises.

Flexibility

Better flexibility aids shot power

Better flexibility allows a greater range of limb and joint motion during play, and therefore more power. Strength training improves flexibility, but serious badminton players should consider separate flexibility exercises for optimum performance.

References

• ExRx Exercise Directory
• Badminton Information
• Sports Fitness Advisor: Badminton Training
• Badminton Coach