How to Get the Right Hold for Badminton-Some Balance Exercises

This article is all about the right hold for badminton. If you already know about badminton games, you also know that balance in badminton is very important to play badminton game. Because with a good balance and right hold, you can play a game without any issues and overcome your badminton injuries.

How to Get the Right Hold for Badminton

You may already know you need good balance for every move you make during a match. There are things you can do to improve your balance and give you an edge over other people. Balance training can help you improve at sports and avoid getting hurt in everyday life and on the stage.

Good balance can also help you jump, turn, twist, run, and spin better during games. Also, if you have good balance and agility, you can change ways quickly. When your balance is good, it can feel smooth and easy to move and turn your body.

So, if you want to play your best, adding balance exercises to your training practice is a good idea.

Some Balance Exercises

Balance training should be done about three times a week, but you can change that number to what works for you. Start with the easy exercises and then move on to the harder ones. You can make things harder by extending the time or even trying some with closed eyes.

You can also add more sets or reps to these workouts to match your fitness level. Developing your balance may assist you in playing badminton better and keep you from getting hurt.

Also Check: Best Badminton Racket

1. Side Plank

Start the side plank by lying on your side and leaning on one hand with your shoulder above it. Your feet should be next to each other, and you should put your weight on the side of one foot. Keep your body straight and your hips up to align with the rest of your body.

Then, put your other hand on your hip and try to stay in this pose for at least 30 seconds on each side. Try lifting your upper arm and leg and pointing them straight out to make things harder. The side plank is a good way to improve your steadiness and balance for badminton.

This exercise aims to strengthen your core muscles and make it easier for you to stand on one arm. Here is how to do the side plank, step by step:

1. Start by lying on your side with your legs straight and your arm right under your shoulder.
2. Lift your hips off the ground so that your head, shoulders, and feet are straight.
3. Try to stay in this position as long as you can without letting your hips drop.
4. On the other side, do it again.

To make this exercise harder, lift your top leg or add a hip dip by dropping your hip toward the ground and returning to the starting position.

2. Single Leg Deadlifts

A single-leg deadlift is a bit harder than the other workouts we’ve discussed, but it’s a great way to improve your balance. You can start by getting a weight, a kettlebell, or a gallon of water. Stand on your left leg and use your right hand to hold the weight.

When you move forward, pick up your right leg. Keep your back straight and try not to round it. Good form is very important here. Your right leg should stay aligned with your back as you lean forward. Just go back to the starting position after each rep and start again.

Try to do this on each leg ten times. The single-leg deadlift is a great practice for improving badminton regarding balance and stability. This exercise aims to strengthen your legs and core muscles and improve your balance while standing on one leg. Here’s how to do the single-leg deadlift, step by step:

1. Stand with your feet as far apart as your shoulders.
2. Shift your weight to your right foot and lift your left foot slightly off the ground.
3. Keep your back and left leg straight behind you as you slowly lean forward from the hips.
4. Lower your body toward the ground and reach your hands toward your right foot.
5. Turn around and do the same thing on the other side.

You can make this exercise harder by holding a weight in your hands or bending further.

3. One-legged Balance

If you are new to balance training, the single-leg stance is great. You can practice this on a flat surface or one that moves around. Just stand on one leg and hold the other leg 90 degrees in front of you. Try to keep each leg in this position for at least 30 seconds.

Balance on one leg is a great way to improve your balance in badminton. This exercise can be done anywhere without special tools so that anyone can do it. Here are the steps for one-legged balance:

1. Stand with your feet as far apart as your shoulders.
2. Lift up your right foot and put your weight on your left foot.
3. Stay in this pose without touching the ground for as long as possible.
4. On the other side, do it again.

You can make this exercise harder by closing your eyes, standing on a pillow or uneven surface, or putting a small weight on your lifting foot.

I hope this article will help you to improve your balance and helps you to get the right hold for your badminton game!