Top 5 Badminton-Specific Exercises to Improve Speed & Stamina
Badminton is one of the fastest and most dynamic racket sports in the world, demanding not just skill but also peak physical fitness. Every rally requires you to move explosively, react in a fraction of a second, and have the stamina to keep going point after point. If you truly want to take your game to the next level, relying only on casual match play is not enough, you need a well-planned fitness routine that supports your movement, endurance, and overall performance.
The right badminton exercise program can make you quicker on your feet, help you cover the court with ease, build the strength for powerful smashes, and prevent common injuries caused by fatigue or poor technique. In this blog, we’ll dive into five of the most effective exercises for badminton players designed specifically to boost speed and stamina.
These workouts are simple, practical, and can easily be included in your regular badminton practice sessions, whether you’re training casually or preparing for competitive play.
Start with a proper warm-up
Before we get into the main exercises, let’s talk about badminton warm up exercises. Warming up prepares your body for training, increases blood flow to your muscles, and helps prevent injuries.
Here’s a quick 8–10 minute routine you can follow before any session:
• Light jogging or skipping for 3 minutes to raise your heart rate
• Dynamic stretches like arm circles, leg swings, and torso twists
• Lunges and squats to activate your legs
• Shadow badminton (moving as if you are playing a rally) to mimic game movements
Once you feel warmed up and your muscles are loose, you’re ready for the main workout.
1. Skipping for footwork and endurance
Skipping (jump rope) is a must-do badminton exercise because it trains your legs, stamina, and rhythm, all crucial for fast, smooth footwork.
How to do it:
• Start with simple two-foot jumps for one minute.
• Gradually move to single-leg jumps, high knees, and side-to-side jumps.
• Aim for 10–15 minutes of skipping per session, broken into smaller sets if needed.
Why it helps:
Skipping builds endurance, improves coordination, and strengthens calves and ankles. This translates into quicker, lighter movement on court.
2. Shuttle runs for speed
Shuttle runs are one of the most sport-specific exercises for badminton players. They train your ability to sprint, stop, and change direction, just like you do during rallies.
How to do it:
• Mark points on the court: front service line, midcourt, back boundary.
• Start at the center, sprint to the front line, touch it, run back, then to midcourt, back, then to baseline and back.
• Perform 5–6 sets with 30 seconds of rest in between.
Why it helps:
Shuttle runs improve explosive speed, reaction time, and leg strength, making it easier to reach shuttles quickly during matches.
3. Squat jumps for explosiveness
A lot of badminton movements like smashes, net kills and quick lunges require explosive power from your legs. Squat jumps build that power.
How to do it:
• Stand with feet shoulder-width apart.
• Lower into a squat, keeping your back straight.
• Jump as high as possible and land softly, then go back into a squat.
• Perform 3 sets of 10–15 reps.
Why it helps:
Squat jumps strengthen your quads, glutes, and calves. This improves your vertical jump and helps you move faster in all directions.
4. Core training for stability
Your core is the center of all your movements. A strong core helps you stay balanced while reaching for shuttles, rotate better during smashes, and maintain control during long rallies.
Try these core exercises:
• Planks: hold for 30–60 seconds, repeat 3–4 times.
• Russian Twists: Sit on the floor, lean back slightly, and twist your torso side to side.
• Mountain Climbers: In a plank position, quickly alternate bringing knees toward your chest.
Why it helps:
Core strength improves balance, stability, and shot consistency. You’ll feel more controlled during fast movements and recover quicker between points.
5. Interval running for stamina
Badminton is a stop-start sport, short bursts of high activity followed by brief rests. Interval running is the perfect way to mimic this and build match fitness.
How to do it:
• Sprint for 20–30 seconds at 80–90% effort.
• Walk or jog for 40–60 seconds to recover.
• Repeat for 10–12 cycles.
Why it helps:
Interval running builds cardiovascular endurance and trains your body to recover quickly, so you can stay sharp even in the final points of a tough match.
Putting it all together
Here’s a simple weekly plan to combine these exercises with your badminton practice:
• Day 1: Warm-up + Skipping + Shuttle Runs + On-court practice
• Day 2: Warm-up + Squat Jumps + Core Training + Match Play
• Day 3: Interval Running + Light Practice or Rest
• Day 4: Repeat Day 1
• Day 5: Skipping + Shuttle Runs + Drills for footwork and defense
• Day 6: Core workout + Practice games
• Day 7: Complete rest or light stretching
Even 30–45 minutes of focused training a few times a week can improve your performance noticeably.
Tips to get the best results
• Be consistent: The benefits come with regular practice.
• Focus on form: Quality matters more than quantity, especially for jumps and core exercises.
• Increase intensity gradually: Don’t push too hard at the start to avoid injuries.
• Listen to your body: Take rest if you feel pain or fatigue beyond normal.
• Cool down after sessions: Light stretching helps muscles recover faster.
Badminton is not just about skill with the racket; it’s about having the physical ability to keep up with the game. These five badminton exercises like skipping, shuttle runs, squat jumps, core training, and interval running are specifically designed to improve speed, stamina, and overall fitness.
Combine these with proper badminton warm up exercises and regular practice, and you’ll notice better movement, quicker reactions, and improved endurance on court. Whether you’re a beginner learning the game or a competitive player looking to gain an edge, adding these exercises for badminton players to your training will make a huge difference.
