FACULTY OF ENGINEERING AND

TECHNOLOGY INFRASTRUCTURE
BACHELOR IN CIVIL ENGINEERING
(HONS)

MPU 3432 - BADMINTON 2

TITLE: WARMING UP SESSION IS VERY IMPORTANT IN SPORTS.
PLEASE IDENTIFY TYPES EXERCISE OF WARMUP AND LIST OUT
STRETCHING EXERCISE IN PLAYING BADMINTON.

GIVEN DATE 12/6/2017 - 22/6/2017

DEADLINE 04/07/2017

SUBMISSION DATE 04/07/2017

LECTURERS NAME ZULFAHMI MOHD RASHID

NOOR AFFENDI BIN DIKKIR 152015122

NAME & MATRIC

MARKS
Table of Contents

Introduction ............................................................................................................. 1
Types of exercise for warming up ........................................................................... 3
1. Warm up your body and increase heart rate exercise ....................................... 3
2. Stroking exercise............................................................................................. 5
3. Stretching Exercises ........................................................................................ 6
Stretching Exercises in Badminton ......................................................................... 7
1. Rotating Wrist Stretch ..................................................................................... 7
2. Elbow-out Rotator Stretch ............................................................................... 7
3. Standing Toe-up Achilles Stretch: ................................................................... 8
4. Overhead Shoulder Stretch .............................................................................. 8
5. Posterior Shoulder Stretch ............................................................................... 9
6. Side Lunge Stretch .......................................................................................... 9
7. Forward Lunge Stretch.................................................................................. 10
Conclusion.............................................................................................................. 10
References .............................................................................................................. 11

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Introduction

Badminton is a popular sport and individuals can simply learn to hit the shuttlecock
over the net. However, at the competitive levels a great deal of cardiovascular training
and muscular endurance are vital. Great agility, quickness, and reaction are essential to
be successful in badminton as well.

FIGURE 1: A badminton player attempting a jumping smash

Lower body strength and endurance are vital to the badminton player. A strong
smash requires good upper body strength, as well. Core strength and endurance help
with balance, which improves overall. Playing badminton requires the use of the
following major muscles:

The muscles of the lower leg; the gastrocnemius, the soleus and the anterior
tibialis.
The muscles of the upper legs and hips; the gluteals, the hamstrings, and the
quadriceps.

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 The muscles of the hip; the gluteals, the adductors and abductors, and the hip
flexor.
The muscles of the shoulder girdle; the latissimus dorsi, the teres major, the
pectorals, and the deltoids.
The core muscles; the rectus abdominus, obliques, and the spinal erectors.
The muscles of the forearm and upper arm; the wrist flexors and extensors, the
biceps and the triceps.

deltoids

Pectorals

Latissimus dorsi abdominus,

obliques

Gluteals
Hamstrings and
quadriceps

gastrocnemius

FIGURE 2: Major Muscles used in Badminton

A conditioning program that includes an overall cardiovascular program, a solid

strength component, and good flexibility training will keep the badminton player
healthy and performing at his or her peak agility. (Walker, 2009 )

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Types of exercise for warming up

A warm-up helps your body prepare itself for exercise and reduces the chance of injury.
The warm-up should be a mixture of pulsing exercise, which begins to raise the
heartrate and raise muscle temperature, and static stretching through a full range of
motion. The rhythmic exercise may be a slower version of the aerobic activity to come.
(turnstep, 2008)

1. Warm up your body and increase heart rate exercise

To increase heart rate, engage in exercises that require full body movements. There
are many ways to do this:

Jogging around the court

Jump training with a skipping rope or jumping jacks

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 High knee run

Running back and forth with Heel Flicks

Run three steps and rotate one leg outward. Repeat with other leg.

Spend around 4-5 minutes to increase heart rate. At the end of the exercise, body
should feel warm and heart should be pumping. (Masterbadminton, 2007)

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2. Stroking exercise

Next, perform a couple of strokes on the badminton court with a partner to get a
feel of the game. In order to maximize performance during your games, make use
of this stroking session to get yourself comfortable on the court.

Stroking before playing badminton games is essential to help achieve best form.
While stroking with a partner,

FIGURE 3: Stroke positions

Exchange a few badminton clears (forehand and backhand)

Perform several strokes (forehand and backhand)
Exchange a few badminton drives
Hit a couple of badminton smashes
Move to the front to practice your net shots

Spend 5-10 minutes stroking and you will be playing at peak performance.
(Masterbadminton, 2007)

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3. Stretching Exercises

When body is warmed up, perform a couple of stretching exercises to loosen up

joints and muscles. Stretching helps increase your flexibility and lowers the
chance of injury during a game. Stretching is effective ONLY after you warm
your body up. Therefore, it is important that you perform the first exercise to
warm up and increase your heart rate.

Spend about 10 minutes in this process to stretch muscles.

(Masterbadminton, 2007)

FIGURE 4: Example of stretching exercise for hamstring.

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Stretching Exercises in Badminton

Stretching is one of the most underrated practices for successful athletic performance,
preventing sports injury and properly rehabilitating sprain and strain injury. Do not
make the mistake of thinking that something as simple as stretching will not be
effective. (Walker, 2009 )

1. Rotating Wrist Stretch: Place one arm straight out in front and parallel to the
ground. Rotate wrist down and outwards and then use other hand to rotate hand
upwards. (Walker, 2009 )

2. Elbow-out Rotator Stretch: Stand with hand behind the middle of back and
elbow pointing out. Reach over with other hand and gently pull elbow forward.
(Walker, 2009 )

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3. Standing Toe-up Achilles Stretch: Stand upright and place the ball of foot onto
a step or raised object. Bend your knee and lean forward (Walker, 2009 )

4. Overhead Shoulder Stretch: Point elbow upwards, with hand behind head.
With other hand grab elbow and gently pull towards the other side until a good
stretch. Repeat for both sides (Walker, 2009 )

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5. Posterior Shoulder Stretch: Hold arm horizontally across the front of body.
With other hand, grab elbow and gently pull towards chest. Repeat for both
sides (Topendsports, 2014)

6. Side Lunge Stretch: This will stretch hip adductor muscles. With body and feet
all facing forward, and hands on hips. Shift weight to the side, remaining as
upright as possible and keeping both feet flat on the floor. Repeat on opposite
side. (Topendsports, 2014)

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 7. Forward Lunge Stretch: This will stretch hip flexors and hamstring muscles.
With body and feet all facing forward, place one leg back and other leg forward,
hands on the front thigh. Shift weight forward remaining as upright as possible
and keeping both feet flat on the floor. Repeat on opposite side. (Topendsports,
2014)

Conclusion

During badminton activities, we can all go from zero to hero and push hard but
the safe way to train is to bring about the bodys temperature up slowly and loosen up
and feel the muscles and joints before we get to do anything serious. That is what warm-
ups are designed to do. Stretching, on the other hand, is done in order to improve overall
flexibility. Once muscles have worked they are at their most compliant state and they
let us stretch further than we normally would gaining more ground while at it. (Darebee,
2016)

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References

1. Darebee. (2016). The difference between warm-ups and stretching. Retrieved from
Darebee: https://darebee.com/warmup-and-stretching.html

2. Masterbadminton. (2007). What are the best exercises before playing badminton?
Retrieved from Masterbadminton: https://www.masterbadminton.com/what-are-
the-best-exercises-before-playing-badminton.html

3. Topendsports. (2014). Warming Up for Badminton. Retrieved from Topendsports:

http://www.topendsports.com/sport/badminton/warm-up.htm

4. Turnstep. (2008). What is a warm-up, and how important is it in aerobic activity?

Retrieved from turnstep: http://www.turnstep.com/Faq/warmup.html

5. Walker, B. (2009 , January 23). Badminton Stretches and Flexibility Exercises. Retrieved
from stretchcoach: http://stretchcoach.com/articles/stretches-for-badmintom/

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