Introduction

Have you ever felt you’re superior to your opponents, but you can’t perform well in Badminton sports due to low stamina? If yes, you need to focus on increasing your stamina. Join the best Badminton court in Pune for better growth. Badminton requires quick and explosive moments, so for that, you need to work on agility and Endurance at the same time. 

Best Exercise to Increase Stamina

To be more agile on the court, you must jog with other exercises as often as possible. This will help improve your flexibility & increase your stamina for Badminton. You will notice an improvement in no time. 

Do you remember, as a kid, how you used to run, jog, or walk on tiptoes? Those were the best exercises to improve stamina, body flexibility, and fit for sports. You must revive those good old days and start activities to increase your energy. 

• Running (30 min): More speed in your body will ultimately give you a better position before hitting the shuttle. Running to Improve Endurance is one of the basic entire-body exercises which improves speed. You can either do manual jogging or can run on the treadmill.
• Sprint then backward running: In Badminton, many rallies are very short, and for that, quick sprint running plays an important role. Working on activating your muscles for sudden explosive energies would be best. 3 types of sprints are there

1. Normal Sprint
2. Forward Sprint
3. Backward Sprint

Among these, sprints with backward running can be very tricky. When you go for lift shots while performing in singles or doubles, you need quick speed, that’s where. It’s best for the lift shots & defensive shots.

• Leg-strengthening exercises: Shots like a leap in the air, jump smash or return a shot. These require active leg work. That’s why it is crucial to include leg muscle-strengthening exercises. Leg exercises like squat jumps, side lunge with split step, weighted calf raise, and agility ladder drills are best to boost your speed, stamina & Endurance. 
• Skipping: A good badminton training session can never avoid skipping. Because they practice skipping to improve coordination and jump, it’s essential to understand that skipping is not limited to the kids in the playground. Instead, it is the most effective way of practicing Badminton. It tones the lower and upper body muscles.

Improving stamina with the Right Nutrition

For high stamina, fitness, sustained energy & vitality, eating good food and having proper nutrition are key. A balanced diet helps shuttlers remain in shape and makes them less prone to injuries. A few of the must-have foods for them are

1. Banana
2. Broccoli
3. Dark Chocolate
4. Kidney beans
5. Brown Rice

Furthermore, drinking water to keep yourself hydrated for solid stamina is also vital to focus on.

Consistency to improve stamina

Playing Badminton keeps the body under stress, and the thrust can be felt in the arms, legs, thighs, shoulders, and back. That’s why stretches & few yoga postures can act as a shock-absorbent for your body. The benefits of the asanas include improved mobility, strengthening of leg & hand muscles, focus & coordination.

One of the most brutal sports for your body can be Badminton. Therefore, most Badminton players need to work on their stamina, as it primarily affects the lower & forward bending moments, i.e., the back and the back posture. In addition, balancing can be an aspect that needs to be worked on. This gives your body & mind good synchronization & durability.

But this sport could be one of the best for your body if you follow these above simple ways. In this blog, we are helping you with tips to increase your smash power!