In this video you will learn how to cool down after playing badminton.
In order to discover training tips and learn about rules of badminton, please watch the rest of the How to Play Badminton Program.
This video is designed for everyone who wants to train for Badminton.
Warming down is an essential part of your badminton training to avoid injury and stiffness. Find out how to warm down effectively using this short tutorial video
In this video you will learn how to warm down after playing badminton.
Warming down is as important as warming up. Badminton is strenuous and it is very important to spend 10 to 15 minutes doing some simple stretches.
The three key steps are: dynamic cool down, standing stretches and ground stretches.
The dynamic warm-down. After an aerobic exercise, it is important to slow the heart rate down gently.
Start with 30 seconds of jumping jacks.
Follow up by jogging two rounds around the court.
Then go with 10 standing toe touch kicks with each leg. The pace should be relaxed.
Next do 10 side and front lunges with the hands on the waist.
Standing warm down. Bend forward with the knees locked, try and touch the ground with both hands for 30 seconds.
Relax and switch to the overhead tricep extension. Pull your elbow with the other hand and hold the stretch for 10 seconds. Repeat with the other hand.
Next do 5 sidebends with each arm.
Next do the quadricep stretch. Bend your leg behind, hold the ankle with one hand so that the heel touches your hip. Switch sides. If you have trouble balancing, you can use a wall for balance, if needed.
The next stretch is the wall shoulder and chest stretch. Place your palm or fingers on the wall and twist your body so that it is almost parrallel to the wall. Hold the stretch for 20 seconds and repeat the same with the other hand.
Next stretch the inner thigh by doing a side lunge on one leg with the hands on the waist and the torso bent in the opposite direction. Hold for 30 seconds on each leg.
Let's move on to the ground stretches. Start by placing your hands on the floor and stretching your calves one by one. The front foot should be on toes and try touching the floor with the heel of the back foot. Hold the position for 20 seconds before switching legs.
Next sit cross-legged and stretch arm across, hold the elbow with the opposite hand. Hold the stretch for 20 seconds and then switch arms.
Relax and move on to the butterfly stretch with the soles of the feet together. Hold your feet with both hands, wedge your elbows into the inside of your knees and try to make them touch the floor. Hold for 30 seconds.
Next stretch your hamstring by pulling one leg in with the sole of the the foot adjacent to the inner thigh of the other leg. Bend forward with a straight back and hold the stretch for 30 seconds. Switch legs and repeat the stretch.
Lie down on your back and do the upward facing torso twist stretch. Stretch your arms to the side, bend the knees and twist the legs to one side, turn the head to the opposite side. Hold for 20 seconds and repeat the same on the other side.
Next do the deep glute stretch. Bend your knees and place the left leg over the right. Grab your right leg below the knee and pull towards yourself. Hold the stretch for 20 seconds and switch legs;
Lie on your stomach and do the cobra stretch. Place the palms on the gournd and push with your hands and arch your back for 30 seconds.
Finish by doing the shell stretch. Bend your knees and let the hips rest on the heels. Stretch your arms forward and hold for 30 seconds.
End by lying down on your back and relax for two minutes. Always remember to do the cool down stretches to avoid injuries. Enjoy your game!