{"id":858,"date":"2020-07-17T20:00:00","date_gmt":"2020-07-17T20:00:00","guid":{"rendered":"https:\/\/badm-insight.local\/?p=858"},"modified":"2024-08-20T10:03:53","modified_gmt":"2024-08-20T10:03:53","slug":"badminton-specific-warm-up","status":"publish","type":"post","link":"https:\/\/badminton-insight.com\/badminton-specific-warm-up\/","title":{"rendered":"A Complete Badminton Specific Warm-Up (With Pictures)"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"858\" class=\"elementor elementor-858\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-77055e61 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"77055e61\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-72f5f7e9\" data-id=\"72f5f7e9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-28349db5 elementor-widget elementor-widget-heading\" data-id=\"28349db5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">A Complete Badminton Specific Warm-Up (With Pictures)<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-78db0325 elementor-widget elementor-widget-text-editor\" data-id=\"78db0325\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"color: #333333;\">Badminton is a sport like no other &#8211; it is very demanding on our bodies! For this reason, it is extremely important to do a good badminton specific warm-up before we cross those white lines and start playing badminton!\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-31e39ac elementor-widget elementor-widget-text-editor\" data-id=\"31e39ac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"font-weight: bolder; color: #333333;\">A badminton-specific warm-up should have 3 main sections; Mobility, Movement Preparation and Explosive Movement Preparation. The exercises in each of these sections help to prepare your body for the movements you do on a badminton court.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1cff64f4 elementor-widget elementor-widget-heading\" data-id=\"1cff64f4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Why A Badminton Specific Warm-Up Is Important<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6def8b37 elementor-widget elementor-widget-text-editor\" data-id=\"6def8b37\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"color: #333333;\">Firstly we need to have an understanding of the science behind a warm up.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3ed3122 elementor-widget elementor-widget-text-editor\" data-id=\"3ed3122\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"color: #333333;\">Woods et al. (2007) state that a warm up has 2 major functions:\u00a0\u00a0<\/p><ol style=\"font-size: 18px; background-color: #ffffff; color: #333333;\"><li style=\"font-size: 18px;\">To improve a muscle\u2019s dynamics so that it is less inclined to injury.<\/li><li style=\"font-size: 18px;\">To prepare the athlete for the demands of exercise.\u00a0<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eb2f3e8 elementor-widget elementor-widget-text-editor\" data-id=\"eb2f3e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"color: #333333;\">A good warm up should:<\/p><ol style=\"font-size: 18px; background-color: #ffffff; color: #333333;\"><li style=\"font-size: 18px;\">Increase the range of movement the player will have<\/li><li style=\"font-size: 18px;\">Practice relevant movement patterns and skills<\/li><li style=\"font-size: 18px;\">Prevent injury<\/li><li style=\"font-size: 18px;\">Psychologically prepare a player for a training session or match<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc6dba6 elementor-widget elementor-widget-text-editor\" data-id=\"bc6dba6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"color: #333333;\">A sports warm up should include, however is not limited to the following exercises:<\/p><ul style=\"font-size: 18px; background-color: #ffffff; color: #333333;\"><li style=\"font-size: 18px;\">Mobility of the joints<\/li><li style=\"font-size: 18px;\">Movement preparation\u00a0<\/li><li style=\"font-size: 18px;\">Dynamic movement preparation\u00a0<\/li><li style=\"font-size: 18px;\">A pulse raising exercise which gradually increases the players body temperature and heart rate<\/li><li style=\"font-size: 18px;\">Dynamic stretching<\/li><li style=\"font-size: 18px;\">Skill rehearsal\u00a0such as a knock up or shot practice<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6a34628 elementor-widget elementor-widget-text-editor\" data-id=\"6a34628\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"color: #333333;\">In essence, a good warm up like we\u2019re about to go through needs to activate our muscles and get blood pumping around your body. This is going to enable you to move better when you cross those white lines and also reduce the chance of injuring yourself. Injuring yourself may mean having to stay off the badminton court in order to recover and we DON\u2019T want that!!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b9530c8 elementor-widget elementor-widget-text-editor\" data-id=\"b9530c8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"color: #333333;\">So we\u2019re now going to show you our badminton specific warm-up, which is based around these key principles of a warm up! This warm up has 3 main sections, similar to those outlined above. These are:<\/p><ol style=\"font-size: 18px; background-color: #ffffff; color: #333333;\"><li style=\"font-size: 18px;\"><span style=\"font-weight: bolder;\">Mobility<\/span><\/li><li style=\"font-size: 18px;\"><span style=\"font-weight: bolder;\">Movement preparation<\/span><\/li><li style=\"font-size: 18px;\"><span style=\"font-weight: bolder;\">Explosive movement preparation!\u00a0<\/span><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8a86e74 elementor-widget elementor-widget-heading\" data-id=\"8a86e74\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Mobility<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0d1d7c2 elementor-widget elementor-widget-text-editor\" data-id=\"0d1d7c2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"color: #333333;\">There are 5 exercises in this section and we\u2019d recommend doing\u00a0<\/span><span style=\"font-weight: bolder; color: #333333;\">each exercise once with 10 repetitions.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f8a8b0b elementor-widget elementor-widget-text-editor\" data-id=\"f8a8b0b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"font-weight: bolder; color: #333333;\">1. K<\/span><span style=\"font-weight: bold; color: #333333;\">nee to wall &#8211;\u00a0<\/span><span style=\"color: #333333;\">You simply push your knee forward to as far as it comfortably goes over your foot. This exercise is for mobilising your calves and achilles, ready for the rest of the warm up and for jumping around the court.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9035ed8 elementor-widget elementor-widget-image\" data-id=\"9035ed8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"488\" height=\"275\" src=\"https:\/\/badminton-insight.com\/wp-content\/uploads\/2020\/07\/Knee-to-wall-scaled-e1605004577665.jpg\" class=\"attachment-large size-large wp-image-879\" alt=\"knee to wall warm-up\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b78f9a0 elementor-widget elementor-widget-text-editor\" data-id=\"b78f9a0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"font-weight: bold; color: #333333;\">2. Adductor activation &#8211;\u00a0<\/span><span style=\"color: #333333;\">To do this you should lie on your back, and alternately bring one leg across your body, back down to your other leg, and then out to the other side.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b6739e6 elementor-widget elementor-widget-image\" data-id=\"b6739e6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"488\" height=\"275\" src=\"https:\/\/badminton-insight.com\/wp-content\/uploads\/2020\/07\/Adductor-Activation-scaled-e1605004605146.jpg\" class=\"attachment-large size-large wp-image-869\" alt=\"adductor activation warm-up\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b5670f9 elementor-widget elementor-widget-text-editor\" data-id=\"b5670f9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"font-weight: bolder; color: #333333;\">3.\u00a0Glute activation &#8211;<\/span><span style=\"color: #333333;\">\u00a0Lie on your side and lift one leg off the floor in line with your body and then back down and repeat. Make sure you squeeze your glutes when lifting your leg!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e39662f elementor-widget elementor-widget-text-editor\" data-id=\"e39662f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"color: #333333;\">Our glutes are so important in badminton, powering all of our movements around the court.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-68698b5 elementor-widget elementor-widget-image\" data-id=\"68698b5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"488\" height=\"275\" src=\"https:\/\/badminton-insight.com\/wp-content\/uploads\/2020\/07\/glute-activation-scaled-e1605004621687.jpg\" class=\"attachment-large size-large wp-image-877\" alt=\"glute activation warm-up\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-856ed44 elementor-widget elementor-widget-text-editor\" data-id=\"856ed44\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"color: #333333;\">4.\u00a0<\/span><span style=\"font-weight: bolder; color: #333333;\">H<\/span><span style=\"font-weight: bold; color: #333333;\">ip mobility &#8211;<\/span><span style=\"color: #333333;\">\u00a0To do this exercise, sit down and roll through your hips from one side to another whilst remaining in contact with the ground with your feet. To make this exercise harder, take your hands off the floor.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8a698ac elementor-widget elementor-widget-image\" data-id=\"8a698ac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"488\" height=\"275\" src=\"https:\/\/badminton-insight.com\/wp-content\/uploads\/2020\/07\/hip-mobility-scaled-e1605004685524.jpg\" class=\"attachment-large size-large wp-image-878\" alt=\"badminton specific hip mobility warm up\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8b782a5 elementor-widget elementor-widget-text-editor\" data-id=\"8b782a5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"font-weight: bolder; color: #333333;\">5. Thread<\/span><span style=\"font-weight: bold; color: #333333;\">\u00a0the needle &#8211;<\/span><span style=\"color: #333333;\">\u00a0We cover this in our blog on the best stretches for badminton players <a href=\"https:\/\/badminton-insight.com\/stretches-for-badminton\/\"><u><b>here.<\/b><\/u><\/a><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b49c9bf elementor-widget elementor-widget-text-editor\" data-id=\"b49c9bf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"color: #333333;\">On your hands and knees you should thread one arm underneath your body and then bring it out and rotate your arm finishing pointing towards the sky. A great exercise for warming up your shoulders and encouraging rotation through the thoracic spine.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cad53a0 elementor-widget elementor-widget-image\" data-id=\"cad53a0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"488\" height=\"275\" src=\"https:\/\/badminton-insight.com\/wp-content\/uploads\/2020\/07\/thread-the-needle-scaled-e1605004652274.jpg\" class=\"attachment-large size-large wp-image-884\" alt=\"thread the needle for badminton warm-up\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e8c83aa elementor-widget elementor-widget-heading\" data-id=\"e8c83aa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Movement Preparation<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dcd3088 elementor-widget elementor-widget-text-editor\" data-id=\"dcd3088\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #333333;\">Progressing from the mobility work, the second part of the warm-up is\u00a0<\/span><span style=\"font-weight: bolder; color: #333333;\">movement preparation.<\/span><span style=\"color: #333333;\">\u00a0There are 4 main exercises for this and we\u2019d recommend doing each exercise twice with 6-8 repetitions:<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d99cd1e elementor-widget elementor-widget-text-editor\" data-id=\"d99cd1e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"font-weight: bolder; color: #333333;\">1. Arabesque &#8211;<\/span><span style=\"color: #333333;\">\u00a0Here you stand on one leg, lean forward and slowly lift the leg that is in the air further back until you can go no more. From this position you come to a vertical stance, keeping your leg off the ground and then drive your knee up.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2d7c8dc elementor-widget elementor-widget-text-editor\" data-id=\"2d7c8dc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"color: #333333;\">Try to really feel your hips driving your leg through into this position and ideally you will have your quad parallel to the floor with your knee joint at a right angle! This is great for your balance and further activating your glutes and hip.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-83f0ee5 elementor-widget elementor-widget-image\" data-id=\"83f0ee5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"488\" height=\"275\" src=\"https:\/\/badminton-insight.com\/wp-content\/uploads\/2020\/07\/arabesque-scaled-e1605004662805.jpg\" class=\"attachment-large size-large wp-image-870\" alt=\"arabesque\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7b18e58 elementor-widget elementor-widget-text-editor\" data-id=\"7b18e58\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"font-weight: bolder; color: #333333;\">2. F<\/span><span style=\"font-weight: bold; color: #333333;\">orward lunge with rotation &#8211;<\/span><span style=\"color: #333333;\">\u00a0To begin you simply lunge forward keeping your back leg off the ground. You then place either hand on the ground next to your leading leg. With the other arm you lift this towards the sky and rotate towards this side. You then bring this arm down and repeat the movement with your opposite hand on the floor.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9a236f6 elementor-widget elementor-widget-text-editor\" data-id=\"9a236f6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">The forward lunge with rotation starts preparing us for the many lunges we will be doing on-court, whilst also further activating the thoracic spine for rotations in our overhead shots.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b90ad6f elementor-widget elementor-widget-image\" data-id=\"b90ad6f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"488\" height=\"275\" src=\"https:\/\/badminton-insight.com\/wp-content\/uploads\/2020\/07\/lunge-with-rotation-scaled-e1605004590974.jpg\" class=\"attachment-large size-large wp-image-880\" alt=\"lunge with rotation\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-aa17e37 elementor-widget elementor-widget-text-editor\" data-id=\"aa17e37\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"font-weight: bolder; color: #333333;\">3. C<\/span><span style=\"font-weight: bold; color: #333333;\">lockwork pattern lunges &#8211;\u00a0<\/span><span style=\"color: #333333;\">We simply lunge in different directions with both our racket and non-racket leg as shown in the pictures below. This exercise is key to prepare for different angles in which we lunge on a badminton court!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-76dfb6d gallery-spacing-custom elementor-widget elementor-widget-image-gallery\" data-id=\"76dfb6d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-gallery.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-image-gallery\">\n\t\t\t<div id='gallery-1' class='gallery galleryid-858 gallery-columns-2 gallery-size-medium_large'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"421\" height=\"237\" src=\"https:\/\/badminton-insight.com\/wp-content\/uploads\/2020\/07\/clockwork-12-scaled-e1605004557522.jpg\" class=\"attachment-medium_large size-medium_large\" alt=\"clockwork lunge 12\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"421\" height=\"237\" src=\"https:\/\/badminton-insight.com\/wp-content\/uploads\/2020\/07\/clockwork-2-scaled-e1605004527181.jpg\" class=\"attachment-medium_large size-medium_large\" alt=\"clockwork lunge 2\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"421\" height=\"237\" src=\"https:\/\/badminton-insight.com\/wp-content\/uploads\/2020\/07\/clockwork-3-scaled-e1605004510122.jpg\" class=\"attachment-medium_large size-medium_large\" alt=\"clockwork lunge 3\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"421\" height=\"237\" src=\"https:\/\/badminton-insight.com\/wp-content\/uploads\/2020\/07\/clockwork-6-scaled-e1605004538476.jpg\" class=\"attachment-medium_large size-medium_large\" alt=\"clockwork lunge 6\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"421\" height=\"237\" src=\"https:\/\/badminton-insight.com\/wp-content\/uploads\/2020\/07\/clockwork-8-scaled-e1605004548149.jpg\" class=\"attachment-medium_large size-medium_large\" alt=\"clockwork lunge 8\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cc6768f elementor-widget elementor-widget-text-editor\" data-id=\"cc6768f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: bolder; color: #333333;\">4. Press-up\u00a0<\/span><span style=\"font-weight: bold; color: #333333;\">and rotation &#8211;<\/span><span style=\"color: #333333;\">\u00a0The initial movement to this is a basic press up.<\/span><span style=\"font-weight: bold; color: #333333;\">\u00a0<\/span><span style=\"color: #333333;\">Then after completing this you should remain in a high plank with your arms locked and lift one arm off the floor and rotate towards this side. Your whole weight is therefore transferred onto your standing arm as seen below. This exercise helps to further activate our shoulders as we are putting some load through them.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6868402 elementor-widget elementor-widget-image\" data-id=\"6868402\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"488\" height=\"275\" src=\"https:\/\/badminton-insight.com\/wp-content\/uploads\/2020\/07\/pressup-and-rotation-scaled-e1605004452149.jpg\" class=\"attachment-large size-large wp-image-881\" alt=\"press up and rotation\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-545d499 elementor-widget elementor-widget-heading\" data-id=\"545d499\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Explosive Movement Preparation<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-442ee5d elementor-widget elementor-widget-text-editor\" data-id=\"442ee5d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"color: #333333;\">The final part of the warm-up progresses onto explosive movements. You should do these exercises 3 times round &#8211;\u00a0<\/span><span style=\"font-weight: bold; color: #333333;\">the first round at around 70%, then 80-90%, then at 100% for the 3rd and final round.<\/span><span style=\"color: #333333;\">\u00a0This will ensure you are ready to be as fast as you can around the court!\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b4d8562 elementor-widget elementor-widget-text-editor\" data-id=\"b4d8562\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"color: #333333;\">We\u2019re suggesting you do 6 repetitions of these. However if you think that this may fatigue you too much, reduce this number. A warm up may hinder your performance if you overexert yourself during it!\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bfa8c01 elementor-widget elementor-widget-text-editor\" data-id=\"bfa8c01\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"color: #333333;\"><span style=\"font-weight: bolder;\">1. Calf jumps &#8211;\u00a0<\/span>These are vertical jumps with straight legs whereby you do not touch the floor with your heels, you remain on your toes.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3436ca1 elementor-widget elementor-widget-text-editor\" data-id=\"3436ca1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"color: #333333;\">Using the spring in your calves you are aiming for maximum height and minimum contact time on the ground. This is to prepare us for jumping around the court quickly, with as much elasticity as possible.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-73efab2 elementor-widget elementor-widget-image\" data-id=\"73efab2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"450\" src=\"https:\/\/badminton-insight.com\/wp-content\/uploads\/2020\/07\/calf-jumps-scaled.jpg\" class=\"attachment-large size-large wp-image-871\" alt=\"calf jumps\" srcset=\"https:\/\/badminton-insight.com\/wp-content\/uploads\/2020\/07\/calf-jumps-scaled.jpg 1800w, https:\/\/badminton-insight.com\/wp-content\/uploads\/2020\/07\/calf-jumps-scaled-600x338.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-110c7bb elementor-widget elementor-widget-text-editor\" data-id=\"110c7bb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"font-weight: bolder; color: #333333;\">2. Vertical jumps &#8211;\u00a0<\/span><span style=\"color: #333333;\">Here you should bend your legs and jump vertically into the air. We remind you to only jump to 70% of your maximum effort in the first time round! Vertical jumps load our main muscle groups as well as getting blood pumping around the body.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1b52a85 elementor-widget elementor-widget-image\" data-id=\"1b52a85\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"488\" height=\"275\" src=\"https:\/\/badminton-insight.com\/wp-content\/uploads\/2020\/07\/vertical-jumps-scaled-e1605004478827.jpg\" class=\"attachment-large size-large wp-image-885\" alt=\"vertical jumps\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5536115 elementor-widget elementor-widget-text-editor\" data-id=\"5536115\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"font-weight: bolder; color: #333333;\">3. Split squat jumps &#8211;\u00a0<\/span><span style=\"color: #333333;\">Here we are jumping in and out of lunges which is something we frequently do. Doing this movement with high speed and explosivity will really help prepare you to be fast on court. Make sure you use your core to help stabilise yourself during this movement.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bf694fd elementor-widget elementor-widget-image\" data-id=\"bf694fd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"488\" height=\"275\" src=\"https:\/\/badminton-insight.com\/wp-content\/uploads\/2020\/07\/split-squat-jumps-scaled-e1605004630888.jpg\" class=\"attachment-large size-large wp-image-882\" alt=\"split squat jumps\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b755d3c elementor-widget elementor-widget-text-editor\" data-id=\"b755d3c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"font-weight: bolder; color: #333333;\">4. Sprint starts &#8211;\u00a0<\/span><span style=\"color: #333333;\">This trains our off-the-mark explosivity, which is helpful for all movements in badminton. This is the only exercise that requires a larger space. You should start with your feet shoulder width apart and legs slightly bent. When you choose to go you should perform a small split step and power into a sprint. You can also ask someone to tell you when to go to also train your reaction speed!\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fbb9a97 elementor-widget elementor-widget-text-editor\" data-id=\"fbb9a97\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"color: #333333;\">You can choose the distance you wish to sprint for, this should be between 1 and 3 court widths. The focus should however remain on the initial movement out of the blocks! It is important to try and be as quick as you can in this initial push off. This really engages those fast twitch fibres!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-262e2fe elementor-widget elementor-widget-text-editor\" data-id=\"262e2fe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"color: #333333;\">A fun game you can have with a group of players is to get them to line up side-by-side ready for a sprint start. You then tell the players that they cannot put one leg behind the line they are on when pushing off from this position. We guarantee most will fail!\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b8c85fb elementor-widget elementor-widget-text-editor\" data-id=\"b8c85fb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"color: #333333;\">As well as being fun this also improves the movement efficiency for the player and will help them on court. For example when moving into the front court if one of their legs moves backwards in the initial split step, then they are going to arrive at the shuttle later than if they powered forwards straight away!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b3c636 elementor-widget elementor-widget-image\" data-id=\"2b3c636\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"488\" height=\"275\" src=\"https:\/\/badminton-insight.com\/wp-content\/uploads\/2020\/07\/sprint-starts-scaled-e1605004670109.jpg\" class=\"attachment-large size-large wp-image-883\" alt=\"sprint starts\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b7bc24b elementor-widget elementor-widget-text-editor\" data-id=\"b7bc24b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span style=\"color: #333333;\">That is our 10 minute badminton specific warm-up which can be done in a small space with no equipment! We have recently made an updated version of this on our YouTube channel so if you would like to see all of the exercises performed in one video, you can watch it below!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7d72f504 elementor-widget elementor-widget-video\" data-id=\"7d72f504\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/MTX-CAy0WRY&quot;,&quot;lazy_load&quot;:&quot;yes&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7926624 elementor-widget elementor-widget-heading\" data-id=\"7926624\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Other Elements Of A Badminton Specific Warm-Up<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-649de17 elementor-widget elementor-widget-text-editor\" data-id=\"649de17\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">There are still some more elements of a warm up that we would do.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5f7b3f3 elementor-widget elementor-widget-text-editor\" data-id=\"5f7b3f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">We would usually do some<span style=\"font-weight: bold;\">\u00a0quick reaction training<\/span>\u00a0with a tennis ball.\u00a0We would then go through some more\u00a0<span style=\"font-weight: bolder;\">dynamic stretches<\/span>\u00a0that we feel help our body even more.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9eea730 elementor-widget elementor-widget-text-editor\" data-id=\"9eea730\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>These may be different for different individuals. I (Greg) personally like doing some leg swings as a great hamstring stretch. I also do lots of shoulder activation exercises.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-629bf88 elementor-widget elementor-widget-text-editor\" data-id=\"629bf88\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">If you have a certain area of your body that you are weak in or have had problems with in the past then we suggest that you place extra focus on this area. Every player is different and will benefit from slightly different, tailored exercises for either body!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-779cb8c elementor-widget elementor-widget-text-editor\" data-id=\"779cb8c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">Finally, we would make sure we have\u00a0<span style=\"font-weight: bold;\">a very good on-court warm-up.<\/span>\u00a0This is the skill rehearsal, which forms the final part of the good sports warm-up that we outlined at the start. The length of this and the exact routines to go through may depend on the court space you have access to and also may be determined by how much you have been playing that day!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9ea83e3 elementor-widget elementor-widget-text-editor\" data-id=\"9ea83e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">To learn more about how to do the perfect on-court badminton warm up, click <a href=\"https:\/\/badminton-insight.com\/the-badminton-warm-up\/\"><b><u>here<\/u><\/b><\/a>!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f80bbfb elementor-widget elementor-widget-text-editor\" data-id=\"f80bbfb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">We hope you\u2019ve enjoyed this article on our recommended warm up for badminton players.<br><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7d1c6945 elementor-widget elementor-widget-spacer\" data-id=\"7d1c6945\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-11f78941 elementor-post-navigation-borders-yes elementor-widget elementor-widget-post-navigation\" data-id=\"11f78941\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/badminton-insight.com\/best-badminton-routines-and-drills\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-double-left\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M223.7 239l136-136c9.4-9.4 24.6-9.4 33.9 0l22.6 22.6c9.4 9.4 9.4 24.6 0 33.9L319.9 256l96.4 96.4c9.4 9.4 9.4 24.6 0 33.9L393.7 409c-9.4 9.4-24.6 9.4-33.9 0l-136-136c-9.5-9.4-9.5-24.6-.1-34zm-192 34l136 136c9.4 9.4 24.6 9.4 33.9 0l22.6-22.6c9.4-9.4 9.4-24.6 0-33.9L127.9 256l96.4-96.4c9.4-9.4 9.4-24.6 0-33.9L201.7 103c-9.4-9.4-24.6-9.4-33.9 0l-136 136c-9.5 9.4-9.5 24.6-.1 34z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">PREVIOUS<\/span><span class=\"post-navigation__prev--title\">The Best Badminton Routines and Drills<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation__separator-wrapper\">\n\t\t\t\t\t<div class=\"elementor-post-navigation__separator\"><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/badminton-insight.com\/how-to-choose-a-badminton-racket\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">NEXT<\/span><span class=\"post-navigation__next--title\">How To Choose A Badminton Racket &#8211; 4 Step Framework<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-double-right\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34zm192-34l-136-136c-9.4-9.4-24.6-9.4-33.9 0l-22.6 22.6c-9.4 9.4-9.4 24.6 0 33.9l96.4 96.4-96.4 96.4c-9.4 9.4-9.4 24.6 0 33.9l22.6 22.6c9.4 9.4 24.6 9.4 33.9 0l136-136c9.4-9.2 9.4-24.4 0-33.8z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>A Complete Badminton Specific Warm-Up (With Pictures) Badminton is a sport like no other &#8211; it is very demanding on our bodies! For this reason, it is extremely important to do a good badminton specific warm-up before we cross those white lines and start playing badminton!\u00a0 A badminton-specific warm-up should have 3 main sections; Mobility, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":860,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"footnotes":""},"categories":[152],"tags":[95,7,92,97,98,57,82,90,93,91,94,96],"class_list":["post-858","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-10-minute-badminton-warm-up","tag-badminton","tag-badminton-exercises","tag-badminton-specific-warm-up","tag-badminton-specific-warm-up-2","tag-badminton-training","tag-badminton-training-exercises","tag-badminton-warm-up","tag-badminton-warm-up-in-a-small-space","tag-badminton-warm-up-2","tag-limited-space-warm-up","tag-short-badminton-warm-up"],"_links":{"self":[{"href":"https:\/\/badminton-insight.com\/wp-json\/wp\/v2\/posts\/858","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/badminton-insight.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/badminton-insight.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/badminton-insight.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/badminton-insight.com\/wp-json\/wp\/v2\/comments?post=858"}],"version-history":[{"count":7,"href":"https:\/\/badminton-insight.com\/wp-json\/wp\/v2\/posts\/858\/revisions"}],"predecessor-version":[{"id":127793,"href":"https:\/\/badminton-insight.com\/wp-json\/wp\/v2\/posts\/858\/revisions\/127793"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/badminton-insight.com\/wp-json\/wp\/v2\/media\/860"}],"wp:attachment":[{"href":"https:\/\/badminton-insight.com\/wp-json\/wp\/v2\/media?parent=858"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/badminton-insight.com\/wp-json\/wp\/v2\/categories?post=858"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/badminton-insight.com\/wp-json\/wp\/v2\/tags?post=858"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}