Functional Badminton warm-up


The article “Meaningful warm-up” in the beginning corner caused a sensation: Therefore, a new edition of the still current article “functional warm-up in badminton”, which first appeared last year in the Hamburg Badminton Journal.


It has been almost three years since Jürgen Klinsmann introduced unrest to the world of football by signing an expert team from America for the German national team for the DFB in order to trim the German national team to a top condition. In particular, the training with rubber bands, unfamiliar strength exercises, and warm-up methods were initially patterned critically, if not even ridiculed. Training methods, however, which have been on the agenda for many years already in America, but also in Germany, for example in athletics.

 The keyword is the approach of “functional training”. Here are two aspects in particular highlighted: Once it comes to training in sport-specific positions, where the athlete not only trained a single muscle group but in addition to the supposed work muscles to stabilize the whole body. On the other hand, it is about training of fundamental (also called functional) movement patterns, such as running, jumping, throwing, landing and many other the basics of movements of various sports are.

 Two small examples should clarify the whole: Surely, the crunch as an exercise for the abdominal muscles is a good basic exercise. With relatively few sports, however, one lies with the legs bent on the ground and makes a crunch movement. The main task of the trunk muscles is to ensure in many sports, including badminton, the upper body stability during various movements such as lunges and jumps.

If you look at jumps, be it in badminton, volleyball or even ski jumping, you will always find the same patterns: explosive stretching movements of the entire badminton strings leg muscles, whereby the back extensor works very stabilizing, not to mention the landing after the jump. So why not choose exercises where all of these elements occur instead of training isolated muscles individually.

 Two examples (complete program see below):

Warming up should prepare as sensibly as possible for the following loads. Unfortunately, one often sees in our sports halls that before the game is jogged loosely to quickly, a movement that hardly takes place at the ambitious player in the field. The jogging is then often supplemented by the fact that mostly thigh muscles and calf muscles are stretched statically. However, it is known today that dynamic stretching should be the means of choice. On the one hand, static stretching in the warm-up program can be performance-reducing in sports where speed and speed are required. As an example, the calf muscles should serve here: Bennet (1999) found that static stretching lowers the eccentric force of the calf by up to 1 hour by about 10%. Certainly a very scientific value, 

 I would like to introduce here a selection of functional warm-up exercises, which for example also perform athletes in the state performance center. The exercises contain many dynamic strains, but at the same time, most people work on fundamental movements and/or body stability.

 The complete program (1-16) takes about 15 minutes. The term “walk” indicates the character of the exercises. For example, in the knee-to-chest gait, the right knee is briefly forcefully guided to the chest, the same leg is put back in front of the body and then the right knee is guided to the chest. The whole thing is repeated until you cross two badminton fields.

 1) Hip rotation with the elastic band

2) The side of the rubber band

3) Ankle run

4) toe walk with shoulder rotation

5) Hacking with arm rotation

6) Knee-to-Chest Walk

7) Figure-4 Walk

8) Heel-to-Buttocks Walk

9) Handwalk

10) Frankenstein Walk

11) HugMe-HugTheWorld Walk

12) Crawling lung

13) Reaching lung

14) Backpedal

15) pushups