If you're an amateur looking to play badminton for fitness but worried about getting injured, everything you need to know is right here.

•7 min read
If you're an amateur looking to play badminton for fitness but worried about getting injured, everything you need to know is right here.

During what seemed like a perfectly ordinary everyday activity, his partner suddenly screamed and collapsed to the ground. Players from all over the court immediately gathered around—only to find that what had once been a firm, bulging heel now resembled nothing more than a patch of dead skin. Later, they learned it was an Achilles tendon rupture, meaning he’d have to wait another six months before they could fight side by side again.


After all, injuries are inevitable in sports—and frankly, we see it all the time: a whole bunch of amateur players end up with some seriously professional-level sports injuries. But what exactly is going on here?


Is it because you haven’t mastered the proper way to play badminton? Have you been doing a scientific warm-up before hitting the shuttlecock? And after playing, do you regularly stretch and relax your muscles? When experiencing muscle weakness, have you ever focused specifically on strengthening that particular muscle group in a timely manner? You’ve tried, but unfortunately, it ended up causing even more damage—your two front teeth were nearly knocked out.Next, let’s take a look at the right way to approach badminton training!


Upper Body Strength Training

Badminton upper-body training focuses on strengthening the arms, legs, and core, while the exercises are specifically designed to enhance endurance, explosive power, and overall racket control.


1. Wrist

To master the quick transition between forehand and backhand in badminton, strong wrist strength training is essential for optimal power generation.

(Source: Wu Liuying teaches the game)


To start, you can use lighter dumbbells or handle-style weights to rotate your wrists through various angles. Once you’ve adjusted, gradually increase the weight—this is especially effective when practicing with a tennis racket. Before stepping onto the court, try some swing drills, and you’ll notice that your smashes feel noticeably more powerful once you’re in play!

(Sourced from a firsthand lesson by Lin Dan's fitness coach)


Wrist exercises should be performed as follows: Slightly bend your knees, place both hands on your knees, and slowly rotate your wrists upward before gently reversing the motion downward. Keep the dumbbell steady in your wrist throughout the movement. Perform 2–3 sets, with 15–20 repetitions per set.


2. Arms

High shots and smashes both rely heavily on arm strength—so if your arms can’t handle significant force, you’re more prone to injuries like tennis elbow or frozen shoulder. That’s why building strong arms is absolutely essential, and there’s no time to delay!

(Source: Wu Liuying teaches the game)


Performing backward pulls or overhead swings with heavier dumbbells or weights—though the primary force in swinging comes from the body rather than the arms—can often lead to arm muscle pain if the muscles aren’t properly trained. In more severe cases, aggressive, forceful movements might even strain the shoulder blades.

(Sourced from a firsthand lesson by Lin Dan's fitness coach)

(Sourced from a firsthand lesson by Lin Dan's fitness coach)


Hold dumbbells with your upper arms parallel to the ground, keeping a 90-degree angle between your forearms and upper arms, then slowly push the weights upward. Perform 2–3 sets, with 8–12 repetitions per set.


Amateur players can choose the right dumbbell weight based on their own needs. And if you don’t have dumbbells at home, we recommend filling large beverage bottles with water as a perfect substitute—there’s absolutely no compromise in effectiveness!

(Sourced from a firsthand lesson by Lin Dan's fitness coach)


The large Coke bottle has a smooth, non-textured body, making it easy to slip and drop when gripping—so it’s not recommended. In contrast, the mid-section of both black tea and green tea bottles features a subtle indentation, providing a comfortable grip that makes them easier to lift without slipping.


3. Back Muscle Strength Training Methods

The back muscles play a crucial role in badminton—only by engaging the lateral core and abdominal muscles can players generate powerful, yet subtle shots that produce that satisfying "snap" sound.


(1) Dumbbell Exercise Method

Here are two back-strengthening exercises: both involve a slightly bent-knee squat position, with your body and thighs forming a 90-degree angle. Hold dumbbells in each hand, resting them at your sides. In the first exercise, pull the weights upward; in the second, perform a "fly" motion by opening your arms out to the sides while engaging your core to stabilize your lower back. Remember—never rely on your arm muscles for power; instead, let your back muscles drive the movement as you lift your arms.


Perform two exercises in 2–3 sets, with 8–10 repetitions per set.
(Sourced from a firsthand lesson by Lin Dan's fitness coach)

(Sourced from a firsthand lesson by Lin Dan's fitness coach)


(2) Upper-Body Strength Training Methods Specific to Badminton:

Swinging the badminton racket: Practice various hitting techniques by performing quick and powerful swings.


Swinging the tennis racket: Mimic various badminton shots by performing quick and powerful swings.

(Source: Wu Liuying teaches the game)

Lower Body Strength Training

It can lay a solid foundation for quick footwork movements. Lower-body strength exercises primarily target the pelvic girdle muscles around the pelvis, as well as the thighs, calves, and ankle joints in the feet.


1. Introduce two training exercises that perfectly complement badminton practice.

One static exercise: Hold dumbbells with both hands, stand with your feet shoulder-width apart, slowly lower yourself into a squat—making sure your knees don’t extend past your toes—and keep your thighs parallel to the floor before rising back up slowly.

(Sourced from a firsthand lesson by Lin Dan's fitness coach)


A dynamic move: A very common lunge on the court—hold dumbbells at your sides, step forward into a natural lunge, push off the ground powerfully, and quickly return to the starting position.

(Sourced from a firsthand lesson by Lin Dan's fitness coach)


Both exercises should be performed in 2–3 sets, with 15–20 repetitions per set.


2. Non-instrumental specialized strength training methods for the lower limbs:

Half-squats, deep squats, and forward, backward, left, and right lunges. The forward lunge mimics the approach step for net play, while the lateral lunges replicate the footwork used for receiving smashes—and the side-to-side jumping steps mimic the passive movement patterns in the backcourt during low-line rallies. The backward lunge simulates the two-backcourt baseline passive footwork and baseline flat-smash techniques.


Jump forward, backward, left, and right, alternating feet. Start by jumping forward with your right foot; as soon as your right foot lands, immediately push off backward. Then, step back with your left foot, and as soon as it touches the ground, quickly push off to the right side. Follow that with a jump to the right using your right foot, and as soon as it lands, push off again—but this time toward the left side. Finally, step back with your left foot, and repeat the sequence over and over.


Cross-step jump with both feet. Bring your feet together and jump forward, backward, left, and right in a cross-shaped motion.


Jump to both sides. Mimic the wide, side-to-side jumping motion of the two-legged jump-and-strike technique.


3. Mobile Frequency

(1) Jump Rope

Skipping rope is the best way to practice footwork speed, and mastering continuous double or even triple unders is a must.


(2) Quick, small steps—either in place or with a slight shuffle—moving rapidly across the court

This not only helps practice the frequency of movement, but more importantly, it allows you to develop highly efficient movement habits—habits that enable reflexive, instinctive responses when situations arise, eliminating the need for conscious decision-making or brain-based instructions.


(3) Side-to-Side Cross-Country Running Drill

You can also incorporate side-to-side crossover running drills, which not only help refine your footwork but also boost your overall movement frequency.


It's impossible to complete all of the above exercises—so feel free to choose the ones that best suit your individual needs. This way, you can enhance both your tennis skills and your overall physical fitness at the same time.

More article recommendations:
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