Chapter 4

PREPARING YOUR BODY FOR BADMINTON ACTIVITY

Introduction
A warm up generally consists of a gradual increase in intensity in physical activity (a
"pulse raiser"), joint mobility exercise, and stretching, followed by the activity. For
example, before running or playing an intensive sport, athletes might slowly jog to
warm their muscles and increase their heart rate. It is important that warm ups be
specific to the activity, so that the muscles to be used are activated. The risks and
benefits of combining stretching with warming up are disputable, although it is
generally believed that warming up prepares the athlete both mentally and physically.
In a meta-study of 32 high quality studies, about four-fifths of the studies showed
improvements in performance.
Warm-up programs can improve the strength of the knee muscle, which, in turn, may
decrease injuries.
Specific Objectives
At the end of the lesson, the students should be able to:

- Explain the importance of warm-up exercise

- Demonstrate the proper procedure for flexibility exercise

- Determine the benefits of flexibility exercises.

- Appreciate the contribution of warm-up exercise in preventing muscle injury while

playing badminton.

Duration

Chapter 4: Preparing your Body for Badminton = 2 hours

Activity (1 hours discussion; 1 hours
assessment)

Lesson Proper

LESSON 1
THE WARM-UP ACTIVITIES

For any type of sports, it is very important to always warm up before engaging fully into
the activity. This is because of the muscle of the body are a lot more elastic and durable
when they are gradually heated rather than when they are immediately thrust into intense
work. This makes the muscles more resistant to injury. Furthermore, warmed up muscle
 can react to changes more quickly, such as contracting and relaxing when needed, thus,
overall performance of the body is enhanced.

Cooper (1990) and Le Beouf (2009) recommends that the first goal is to select and
complete a set of exercise that gets your muscles warmed-up and ready for the game.
Your warm-up exercises might include the use of some exercise machines.

STRETCHING EXERCISES
Stretching

Stretching

When you playing sports or doing exercises you must do warm up properly. Stretching
prepares the body for exercise, increases your range of motion and prevents muscle
imbalances that can lead to serious injury. It is also important to cool down after practice
to recover your body quickly.
Warm up Routine Exercises
A. Warm up
1. Jogging in place for 30 sec.
2. High knee jog for 10 sec.
3. Forward and Backward step for 10 sec.
4. Step sideward back and forth 10 sec.
B. For safety, follow the stretching guide.
* Stretch and hold it for 10 seconds
* Don’t bounce while doing stretching
* Slowly stretch to the point of tension, and should not feel pain
* Focus on your breathing while stretching
* Select stretching exercise that work on your muscle groups.
C. Dynamic Warm-up
It is defined as a series of movement drills performed in a progressive, deliberate
sequence from low to moderate intensity.
* Marching in place while swinging your arms (20 reps)
* Jumping Jacks (10 reps)
* Walking jacks (10 reps)
* Arm circles and shoulder shrugs (10 reps)
* Swinging toe touch (10 reps)
* Leg swing (forward and side to side) 10 reps)
* Hip Rotation (like stepping over a fence) (10 reps)
* Hip circle (like you’re hula hooping) (10 reps)
* Bodyweight squats (10 reps
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