Badminton Fitness Training

Badminton Description

Badminton is a sport which involves hitting a shuttlecock made from cork and feathers back and forth across a net with a badminton racquet. The object is to hit the shuttlecock over the net into the opponent's court so that he cannot return it before it hits the ground. Once considered a slow, low-intensity activity, badminton is now recognized as a quick-moving, explosive interval sport­much like competitive volleyball or squash.

Badminton Warnings

  • People experiencing chronic ankle, pelvic, knee, hip, lower back, shoulder, elbow or wrist pain or injury should seek medical permission before participating in this activity.

Badminton Risks

  • Shoulder strains
  • Ankle, knee sprains (from falling, twisting)

Badminton Sport-specific applications

  • National and international competitive levels (badminton is an Olympic sport)

Badminton Equipment required

  • Racquet
  • Shuttlecock ("birdie")
  • Net
  • Clothing: should be loose and comfortable
  • Footwear: should provide balance and support

Badminton Applicable substitutions

  • Tennis
  • Volleyball
  • Table tennis
  • Racquetball
  • Squash

Badminton Reference sources, organizations and publications

  • U.S. Badminton Association (USBA): 1750 East Boulder St., Colorado Springs, CO 80909, (719) 578­4808
  • U.S. Olympic Committee: 1750 Boulder St., Colorado Springs, CO 80909­5760, (719) 578-4576
  • President's Council On Physical Fitness And Sports: Washington D.C., (202) 272-3421


Cardiorespiratory: Anaerobic/Interval

Fitness Benefits

  • Cardiorespiratory 2
  • Flexibility 1
  • Muscular Strength 1
  • Muscular Endurance 2
  • Body Fat Recution 1

Fitness Requirements

  • Cardiorespiratory 1
  • Flexibility 1
  • Muscular Strength 1
  • Muscular Endurance 1
  • Coordination/Skill 2

Muscle groups used

Primary muscles: quadriceps, hamstrings, gluteals, hips (adductors, abductors, flexors), calves, obliques, abdominals, shoulders, trapezius, latissimus dorsi and forearms (wrist extensors, wrist flexors) Assistance muscles: biceps, triceps, rhomboids, teres major and chest

Energy expenditure

Approximately 0.045 Calories per minute per pound of body weight

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