Every Time You Play Badminton, You Place a Lot of
Stress on the Hamstring Muscles. It's Important to Make Sure That Your Badminton Training
Includes Exercises to Work this Area
This Next Exercise is Very Effective at
Strengthening the Hamstring Muscles if Done Correctly...
flexible hamstrings will help your game enormously. The hamstrings are the muscles down the
back of the legs that help the legs to straighten after lunging for a drop shot over the net or
reaching the back of the court to hit a clear.
The amount of stretching and work these muscles
perform when playing Badminton means that to improve their performance (help you to move quicker
and stretch further) you need to work them in your Badminton training program
Unfortunately, they are quite a difficult
area to work on, without using specialist gym equipment, so this next exercise is a really good
alternative. You will need an exercise ball to do the movement properly.
Here's the video
This exercise works the backs of the thighs, the buttocks,
stomach and lower back muscles. It's also a real challenge on the deeper core muscles as
they have to contract much harder to keep the body stable and straight.
I recommend that you start by doing 3 sets of
To begin with just focus on doing the
movement properly. Make sure your hips stay high off the floor and that your tummy muscles
are pulled in as tightly as possible.
When you roll your heels out, only go out as
far as you can without your legs straightening. You need to keep a slight bend in the knees,
the knees should NOT BE LOCKED OUT COMPLETELY STRAIGHT.
Let your head rest on the floor and your
arms also supported on the ground, down by your sides.
When rolling the ball back towards your body,
try to get the full soles of your feet on to the top of the ball.
Begin with 3 sets of 10 repetitions done twice a week
and then build up to 25 repetitions by adding one extra repetition on each time you do the
To progress even further and make the movement
more challenging, you can do it using just one leg at a
REMEMBER: To do this exercise effectively you
must keep your hips as high off the ground as
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