GETTING BACK TO BADMINTON: TIPS ON HOW TO START AND WHAT TO EAT

In case you've given up Badminton or stopped playing or would like a bit more incentive to start playing again, we are here to help and support you in all aspects.

Badminton is a fun sport that is vastly liked all over the world. It's a fast sport and one ought to have sensible reflexes, speed, balance and gracefulness to play a good game. However, it all takes time, patience and persistence; and this could have been the reason why you would possibly have given up playing it. But since you are here, we tend to hope you are considering to regain your lost bit in the game. Badminton might not be the easiest sport to play, but it certainly is one among the most fun and challenging sports.

So just in case you have given up, or stopped playing or would like a bit more incentive to start playing again, we are here to help & support you in all aspects. But first let's provide you with some credible reasons which will make you overcome your denial completely and lure you to get back to the game again!

Redirect frustration:

After an exhausting day at work, you may be stressed or annoyed. Why drown yourself in it sitting at home when you can head to your local club and play badminton. Badminton can be a good way to vent after having a tough day. It will really help you in relieving all the negative energy and will be like a platform to distract yourself from frustration.

No age bar:

When you were young, you may have picked up playing badminton and then quit it after sometime due to various reasons. However even after many years you can begin it all over again. Badminton is a game for all ages. Obviously with age your body might not be as quick and active as it was before, but that doesn’t at all mean that you just can’t start playing again.

 Stay fit:

Have you been trying to lose some excess weight in your body for a long time & its not happening? Try doing it in a different way now!

Playing badminton frequently will help you stay fit. It will keep you healthy and will for sure make you feel good. Badminton is all about jumping, twisting, running, lunging and even balancing that will help your body be active and in good condition.

Socialise:

Badminton is a game which is played by so many different kinds of people; therefore it is a good way to socialise and meet new people also. If you are willing to spend a fun evening along with your friends and don't wish to do the same old things which you do, then badminton will be a nice alternative to it.

Improve your reflexes and build endurance:

Each fraction of a second matters throughout a badminton game. You might miss the shuttle in barely a blink of the eye. So you need to be very alert and reactive to play a good game. Thus, it helps you build your reflexes and makes you react quickly by improving your hand-eye coordination. Playing badminton is also a good way to build endurance and stamina.

How to Start: 

Since you have not played badminton for a long time and also if you are not involved in any other workout activities, there is a very high possibility that your body and internal muscles would have lost their activeness. And if you will start playing the game again all of a sudden, your body will respond in a very unpleasant manner with body aches and there will be high chances of injury. But not to worry, we have solution for all your queries. Before discussing about technical things, let’s start with the basics like proper conditioning routine, warm up exercises, diet plan etc.

 

If you were a player before, you would know that general conditioning is going to appear sort of a mundane part of your workouts but still it's essential. If you're not keeping yourself fit with a decent conditioning routine then you may not only be slower on your feet, you may tire quicker and be less mentally clear in high pressure situations during the game.

MAKE YOUR BODY FIT

An excellent conditioning routine for badminton in particular ought to include running, stretching and strength training.

STRETCHING 
stretching

Stretching should be done before each workout because it will get your muscles prepared for the conditioning that you just are close to participate in. The results of stretching can activate all the muscle fibers waking them up to build and exercise them properly for the most effective results.

RUNNING
RUNNING

Running will help to build your leg muscle, stamina and breathing power. It will also adequately burn additional calories you would otherwise store as fat if they're not used up. You can run in the open outdoors or even on a treadmill. The key is to vary your routine so you're using all of your muscles to capacity.

STRENGTH TRAINING
STRENGTH TRAINING

Strength training during a conditioning plan for badminton should include exercises which will improve the complete range of motion for your arms and legs.

 

You know what’s more important than stretching properly? WARMING UP!

WARMING UP

While cold stretches can help to improve your flexibility, they limit muscle performance by making your muscles loose and weak. Due to which you are more likely to get injured if you stretch without warming up.

So you should do warm up by jogging around the court or skipping at a place for a while. Remember that before getting into the match, the heart rate should be at an increased level to optimize your performance. Use some warm up exercises, which are important from both fitness & badminton point of view. Be sure to include some cool down activities as well, to prevent injuries and a sudden change of body state.

 

Let's not forget about the Nutrients 

BADMINTON NUTRITION

Any sort of conditioning or warm up should embrace a nutritious and well-rounded diet also. Foods that are high in carbohydrates and protein can profit you with a lot of energy to burn as long as you're adequately exercising to burn the additional calories that accompany the carbohydrates you are taking. High protein will profit the production of healthy muscle building which can improve your strength and power behind your strikes.

 

 

We know it’s a lot to remember, therefore we have made a list for you so you don’t forget. Go through it and make your badminton experience better!

Gather your badminton gear and you are ready to practice…

Some essential badminton gear will be:

 

·      Badminton Racket

·      Badminton Shuttlecock

·      Badminton Shoes

·      Apparels and Accessories – Grips, Wristband/Headbands, T- shirts, Shorts/Skirts

 

 

Always be careful while choosing shoes for badminton, non-marking shoes are highly recommended. Perfect badminton shoes will include important factors like:

·      Good grip

·      More friction between the floor & sole

·      Ergo-shape which results in excellent stability

·      Power cushion to prevent injuries,

·      Made of breathable material

 

You are ready to start now…

To conclude we would like to just give you some extra useful tips:

- Be regular

- Keep practicing

- Always warm-up and stretch

- Stay cool

- Never give up

 

To make your game improve, you can go to the following links & learn more about some technical tips about playing:

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