[VICTOR TIPS] Badminton Warm-up & Warm-down

Link - http://www.victorsport.com/column-co...9WFcLiwf&r=399


Concept Introduction


Before playing or practicing badminton, warming up can reduce the risk of sports injury; likewise warming down after playing speeds up lactose metabolism, eliminating the feeling of tiredness after the day’s exertion.Warming up and warming down are key steps when playing or practicing badminton.


http://www.victorsport.com/upload/im...2012052501.jpg


As the term suggest, warming up means warming up our body by stretching before we engage in exercise. The length of muscles changes with different movements so the point of warming up before playing is to let the muscles adjust to the movements that they will be required to do when playing badminton in advance and, more importantly, by warming up the temperature of the muscles, injuries resulting from excessive contraction of muscles when we play can be prevented

How can aches after an intense game of badminton be avoided? The answer is to always warm-down after exercise. Stretching is also done during the warm-down and this is mainly intended to make the muscles, tight after exercise, relax.

During intense play muscles contract, shortening the muscle fibers and the tight muscles squeeze numerous blood capillaries, restricting blood flow so people will temporarily feel ischemic muscle pain, and it may also not be easy to discharge the metabolites produced during sport. This means that suitable stretching pulls the muscles and return them to their pre- exercise length and eases muscle tightness after we play badminton!

We now know the importance of stretching when warming up and warming down. When should the stretching be static and when should it be dynamic?


http://www.victorsport.com/upload/im...2012051601.jpg


Static and dynamic stretching should be used at different times: basically static stretching should be done at both the warm-up and warm-down stages, while dynamic stretching should be done before a formal practice or a game, the aim being to stretch in advance the muscle groups that will be frequently used during a game of badminton, using dynamic stretching to achieve a muscle warming effect. We recommend that both static and dynamic stretching should be done when warming up to play badminton. After exercise, gentle static stretching is recommended, on the one hand, to slowly bring the heart rate down and, on the other, relax the muscles.


:run::run::run:

Link - http://www.victorsport.com/column-co...7LDRJ1Gd&r=706


Lower Body Static Stretching


Badminton warm-up and warm-down can be divided into static and dynamic stretching movements; the former can be divided into upper and lower body movements. Today, we will first introduce lower body static stretching.

The main role played by the lower body in badminton is “quickly moving” the body to the shuttlecock striking position. This rapid back and forth movement makes heavy use of the lower body’s main muscle groups, the quadriceps, gluteus maximus, hamstring muscles and calf muscles


http://www.victorsport.com/upload/im...2012052401.jpg


Lower body static stretches will be introduced in an easy-to-understand way below. The muscle groups should be alternately stretched for 20-30 seconds 3-4 times. Do not stretch to an extent that causes discomfort and be sure to breathe smoothly when stretching!


1. Quadriceps stretch (standing)


http://www.victorsport.com/upload/im...2012052402.JPGhttp://www.victorsport.com/upload/im...2012052403.JPG


KEY POINTS
．The supporting foot should face forward, not point inside or outside
．Keep the hip joint steady, don’t sway about
．Players who can do the first stretch with ease can move onto the advanced stretch:lift up the hand that is holding the ankle to stretch the Quadriceps more (see the photograph on the right above)



2. Gluteus maximus stretch (sitting)


http://www.victorsport.com/upload/im...2012052404.JPGhttp://www.victorsport.com/upload/im...2012052405.JPG


KEY POINTS
．With one foot on the floor both knees should be at a 90 degree angle
．Lean forward (keep the back straight)



3. Gluteus maximus stretch (standing)


http://www.victorsport.com/upload/im...2012052406.JPG


KEY POINTS
．The supporting foot should point straight forward not inwards or outwards
．Pull the knee towards the chest with both hands, keeping the body still
．If you can’t do this movement try doing it with your back against a solid object (such as a wall)to stop you falling over.



4. Hamstrings stretch(standing)


http://www.victorsport.com/upload/im...2012052407.JPGhttp://www.victorsport.com/upload/im...2012052408.JPG


KEY POINTS
．Part the feet so that they are shoulder width
．Move both hands steadily towards the ground without rocking up and down



5. Abductors stretch（standing）


http://www.victorsport.com/upload/im...2012052409.JPGhttp://www.victorsport.com/upload/im...2012052410.JPG


KEY POINTS
．Part the legs to twice shoulder width with toes facing forward
．Lean the upper body forward and stretch both hands towards the ground without rocking up and down
． If you can’t touch the ground, hold your ankles instead (right photograph above)



6.Calf muscles stretch (sitting)


http://www.victorsport.com/upload/im...2012052411.JPG


KEY POINTS
．Sit on the floor, legs in front of you with knees bent, grab the toes and pull back towards the knees.
．Keep balanced, don’t rock back and forth or bend your back.



7. Calf muscles stretch (standing)


http://www.victorsport.com/upload/im...2012052412.JPGhttp://www.victorsport.com/upload/im...2012052413.JPG


KEY POINTS
．Stand straight, take a big step back with one leg and straighten it, trying to keep your heel on the ground.
．The knees and toes face forward and the knee should not be further forward than the toes.


:run::run::run:

Link - http://www.victorsport.com/column-co...qCvHWEie&r=649


Upper Body Static Stretching


When we play badminton we don’t just need our lower body to allow us to shuffle-step quickly around the court, we also need a powerful strike to play well. The upper muscle groups that allow us to strike the shuttlecock powerfully are the neck muscles, the chest muscles,



http://www.victorsport.com/upload/im...2012052414.jpg


We will introduce upper body static stretches. You should remember to breathe when doing the movements and maintain each stretch for at least 10 seconds, doing each movement 2-3 times. Be careful not to stretch to an extent that causes you discomfort.


1. Neck muscles side stretch


http://www.victorsport.com/upload/im...2012052415.JPGhttp://www.victorsport.com/upload/im...2012052416.JPG


KEY POINTS
‧Eyes look straight ahead, hands behind back.
‧Tilt the head to one side and move it towards the shoulder, without lifting up the shoulder.



2. Straight arm shoulder stretch


http://www.victorsport.com/upload/im...2012052417.JPG


KEY POINTS
‧Stand straight, don’t rock from side to side.
‧The right arm is straight and kept parallel to the floor.
‧The left arm hooks the right elbow and pulls it towards the chest.
‧Right and left arms should be stretched alternately.



3. Crossed arm shoulder stretch


http://www.victorsport.com/upload/im...2012052418.JPGhttp://www.victorsport.com/upload/im...2012052419.JPG


KEY POINTS
‧Stand up straight, arms across the chest, hands as close to the scapulas as possible.
‧ Slowly push the shoulders forward to stretch the scapulas.



4.Deltoid and pectoral muscle stretch


http://www.victorsport.com/upload/im...2012052420.JPGhttp://www.victorsport.com/upload/im...2012052421.JPG


KEY POINTS
‧Stand straight, don’t rock from side to side.
‧Interlink the fingers, bend the elbows and press the interlinked hands on the back of the head to stretch the deltoids.
‧Raise the interlinked hands above the head to stretch the pectorals.



5. Chest muscle stretch


http://www.victorsport.com/upload/im...2012052424.JPGhttp://www.victorsport.com/upload/im...2012052425.JPG


KEY POINTS
‧Stand straight, interlink the hands behind the back and raise the arms slowly.
‧As the arms are raised the body should stay balanced and shouldn’t tilt forward.



6.Upper arm (triceps) stretch


http://www.victorsport.com/upload/im...2012052426.JPG


KEY POINTS
‧Done standing, keep the body balanced, don’t sway from left to right.
‧Put the left hand on the back of the neck, with the left elbow facing upwards.
‧Push the left elbow down gently with the right hand to stretch the triceps. Stretch left and right arms alternately.



7. Wrist stretch (A)


http://www.victorsport.com/upload/im...2012052427.JPGhttp://www.victorsport.com/upload/im...2012052428.JPG


KEY POINTS
‧Interlink the hands, and gradually straighten the arms out, palms facing outwards.
‧Stretch the arms forward, pushing the palms outwards.



8. Wrist stretch (B)


http://www.victorsport.com/upload/im...2012052429.JPGhttp://www.victorsport.com/upload/im...2012052430.JPG


KEY POINTS
‧Keep the body balanced, don’t sway from side to side.
‧Stretch the right hand out in front, palm facing up, slowly pull the fingers towards the body with the left hand, keeping the right arm straight. The movement should be done slowly and not forced.



:run::run::run:

kl eke liat modelx aja uda panas duluan wkwkk

panas dingin gw liat model nya....

Nice info and nice model too gan. Mantapppp

nice sharing, bro :D memang kerap kali warm-up & warm-down ini terlupakan :knock:

ditunggu postingan tentang dynamic stretching-nye ye :)s

I thought this sub-thread "tepokbulu in English" requires foreign language ... :D

wkwkwkkwkwwkkwkwkwkkw

:run:


@Gendruw - the portion for dynamic streching does not provide sufficient pics to illustrate the description as stipulated thereunder, and as such, this was the reason why I intentionally omitted this section.

:run:

Bro Sulis, bisa mesen yang modelnya cowok, nggak ya......?

Quote:

---

Originally Posted by Sulistyomo

I thought this sub-thread "tepokbulu in English" requires foreign language ... :D

wkwkwkkwkwwkkwkwkwkkw

:run:


@Gendruw - the portion for dynamic streching does not provide sufficient pics to illustrate the description as stipulated thereunder, and as such, this was the reason why I intentionally omitted this section.

:run:

---

:knock: Thanks for reminding, bro. Indeed this is an English section :knock:

I think the dynamic stretching is equally important with the static one. Perhaps youtube can help on this one :peace: _____________________:run:

Quote:

---

Originally Posted by sweetspot

Bro Sulis, bisa mesen yang modelnya cowok, nggak ya......?

---

English Please ... :p: ... wkwkwkwk ...

:run:

yes, dont forget to use english here.... or be banned for rule violation :p

Quote:

---

Originally Posted by sifuyono

yes, dont forget to use english here.... or be banned for rule violation :p

---

watch out from mean moderator ... :knock: ...

:run:

Quote:

---

Originally Posted by deconlabel

English Please ... :p: ... wkwkwkwk ...

:run:

---

Quote:

---

Originally Posted by sifuyono

yes, dont forget to use english here.... or be banned for rule violation :p

---

Yes-yes-yes-yes-yes-yes-yes.... Really sorry, for :rolleyes::rolleyes::rolleyes::rolleyes: _______________:knock::knock::knock:

This is my first time to enter forum in English,,..:clap::clap::clap:

Quote:

---

Originally Posted by Ianjump

This is my first time to enter forum in English,,..:clap::clap::clap:

---

welcome....:D

Quote:

---

Originally Posted by Sulistyomo

Link - http://www.victorsport.com/column-co...qCvHWEie&r=649


Upper Body Static Stretching


When we play badminton we don’t just need our lower body to allow us to shuffle-step quickly around the court, we also need a powerful strike to play well. The upper muscle groups that allow us to strike the shuttlecock powerfully are the neck muscles, the chest muscles,



http://www.victorsport.com/upload/im...2012052414.jpg


We will introduce upper body static stretches. You should remember to breathe when doing the movements and maintain each stretch for at least 10 seconds, doing each movement 2-3 times. Be careful not to stretch to an extent that causes you discomfort.


1. Neck muscles side stretch


http://www.victorsport.com/upload/im...2012052415.JPGhttp://www.victorsport.com/upload/im...2012052416.JPG


KEY POINTS
‧Eyes look straight ahead, hands behind back.
‧Tilt the head to one side and move it towards the shoulder, without lifting up the shoulder.



2. Straight arm shoulder stretch


http://www.victorsport.com/upload/im...2012052417.JPG


KEY POINTS
‧Stand straight, don’t rock from side to side.
‧The right arm is straight and kept parallel to the floor.
‧The left arm hooks the right elbow and pulls it towards the chest.
‧Right and left arms should be stretched alternately.



3. Crossed arm shoulder stretch


http://www.victorsport.com/upload/im...2012052418.JPGhttp://www.victorsport.com/upload/im...2012052419.JPG


KEY POINTS
‧Stand up straight, arms across the chest, hands as close to the scapulas as possible.
‧ Slowly push the shoulders forward to stretch the scapulas.



4.Deltoid and pectoral muscle stretch


http://www.victorsport.com/upload/im...2012052420.JPGhttp://www.victorsport.com/upload/im...2012052421.JPG


KEY POINTS
‧Stand straight, don’t rock from side to side.
‧Interlink the fingers, bend the elbows and press the interlinked hands on the back of the head to stretch the deltoids.
‧Raise the interlinked hands above the head to stretch the pectorals.



5. Chest muscle stretch


http://www.victorsport.com/upload/im...2012052424.JPGhttp://www.victorsport.com/upload/im...2012052425.JPG


KEY POINTS
‧Stand straight, interlink the hands behind the back and raise the arms slowly.
‧As the arms are raised the body should stay balanced and shouldn’t tilt forward.



6.Upper arm (triceps) stretch


http://www.victorsport.com/upload/im...2012052426.JPG


KEY POINTS
‧Done standing, keep the body balanced, don’t sway from left to right.
‧Put the left hand on the back of the neck, with the left elbow facing upwards.
‧Push the left elbow down gently with the right hand to stretch the triceps. Stretch left and right arms alternately.



7. Wrist stretch (A)


http://www.victorsport.com/upload/im...2012052427.JPGhttp://www.victorsport.com/upload/im...2012052428.JPG


KEY POINTS
‧Interlink the hands, and gradually straighten the arms out, palms facing outwards.
‧Stretch the arms forward, pushing the palms outwards.



8. Wrist stretch (B)


http://www.victorsport.com/upload/im...2012052429.JPGhttp://www.victorsport.com/upload/im...2012052430.JPG


KEY POINTS
‧Keep the body balanced, don’t sway from side to side.
‧Stretch the right hand out in front, palm facing up, slowly pull the fingers towards the body with the left hand, keeping the right arm straight. The movement should be done slowly and not forced.



:run::run::run:

---

cm bisa :)s:)s:)s:)s:)s:)s:)s:)s:)s liat modelnya

Quote:

---

Originally Posted by st12

cm bisa :)s:)s:)s:)s:)s:)s:)s:)s:)s liat modelnya

---

untung foto yg ini gak dimasukin ke thread 'bidadari tepokbulu' wkwkwkwkwkwk :D _____ :run:

Baru sadar judulnya salah.
Musti nya : Warm up dan 'Cooling down' :p

The title was fully referred from the original source bro :D

Victor deliberately applies the term of "Warm-Down" - instead of "cooling down".