Exercise 1: joint relaxation and initial muscle warm-up (5 minutes)
Before moving your body, prepare your major joints (ankles, knees, hips, shoulders, wrists, and cervical vertebrae). To do this, loosen them up with the following exercises:
1. Rotate all your joints twice in each direction for ten seconds each. For the hips, do pelvic twists and also stretch your back (gently and not too fast; bring right hand to left leg and vice versa).
2. Rotate your legs inside-out and outside-in. Doing this will provide deep relaxation.
3. For a deep warm-up of the muscles that help support your ankles (the most stressed joints in badminton), stand on one leg at a time and balance for 15 seconds.
If this exercise seems too easy, close your eyes or have your partner help you with light taps on the shoulders and in all directions to try to throw you off balance.
Before you start running and get your cardiovascular system going, you'll also need to gently warm up the muscle groups most involved in your movements on the field (quads and hamstrings).
To do this, you can perform the following stretching exercises with contractions that will gradually warm up your muscles:
1. Six seconds of gentle quadriceps stretch, then contraction in stretch position with a hand on the ankle. Repeat three times on both legs.
2. Stretch your hamstrings by placing your heel on the floor or a bench. Then tense the muscles by pressing the floor with your heel.
After you've loosened up your joints and started warming up your muscles, you can now do more intensive warm-up exercises and get your cardiovascular system going.