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

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    Default [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.





    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?





    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.



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    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





    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)





    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)





    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)





    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)





    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)





    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)





    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)





    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.



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    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,






    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





    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





    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





    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





    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





    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





    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)





    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)





    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.




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    kl eke liat modelx aja uda panas duluan wkwkk

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    panas dingin gw liat model nya....

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    Nice info and nice model too gan. Mantapppp

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

    ditunggu postingan tentang dynamic stretching-nye ye
    Salam tepok bulu!

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

    wkwkwkkwkwwkkwkwkwkkw




    @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.


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

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    Quote Originally Posted by Sulistyomo View Post
    I thought this sub-thread "tepokbulu in English" requires foreign language ...

    wkwkwkkwkwwkkwkwkwkkw




    @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.

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

    I think the dynamic stretching is equally important with the static one. Perhaps youtube can help on this one _____________________
    Salam tepok bulu!

    Peraturan Umum FTB dan Netiket FTB - mari turut serta menjaga agar FTB menjadi tempat diskusi yang nyaman.
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    Quote Originally Posted by sweetspot View Post
    Bro Sulis, bisa mesen yang modelnya cowok, nggak ya......?
    English Please ... : ... wkwkwkwk ...

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    yes, dont forget to use english here.... or be banned for rule violation
    Peraturan FTB dan Netiket <== Wajib dibaca
    Posting bermasalah lapor disini <== Jgn terpancing emosi, laporkan postingan bermasalah di sini
    Kritik & Saran <== Tulis Kritik & Saran disini, kritik/saran diluar tempatnya akan kita hapus

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    Quote Originally Posted by sifuyono View Post
    yes, dont forget to use english here.... or be banned for rule violation
    watch out from mean moderator ... ...

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    Quote Originally Posted by deconlabel View Post
    English Please ... : ... wkwkwkwk ...

    Quote Originally Posted by sifuyono View Post
    yes, dont forget to use english here.... or be banned for rule violation
    Yes-yes-yes-yes-yes-yes-yes.... Really sorry, for _______________
    ---------------------------------------

    MAN JADDA WA JADA


    "Aku tetap akan menjadi aku.
    Dan jika kamu lebih baik dari aku,
    aku akan melihatmu,
    belajar darimu,
    hingga nanti aku akan menjadi aku yang lebih baik darimu dan lebih baik dari aku yang saat ini.
    Karena aku adalah aku yang selalu lebih baik dari aku ataupun kamu."


    Salam, Sang Pembelajar


    Berfikir POSITIF


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

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    Quote Originally Posted by Ianjump View Post
    This is my first time to enter forum in English,,..
    welcome....
    Peraturan FTB dan Netiket <== Wajib dibaca
    Posting bermasalah lapor disini <== Jgn terpancing emosi, laporkan postingan bermasalah di sini
    Kritik & Saran <== Tulis Kritik & Saran disini, kritik/saran diluar tempatnya akan kita hapus

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    Quote Originally Posted by Sulistyomo View Post
    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,






    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





    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





    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





    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





    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





    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





    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)





    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)





    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.



    cm bisa liat modelnya

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    Quote Originally Posted by st12 View Post
    cm bisa liat modelnya
    untung foto yg ini gak dimasukin ke thread 'bidadari tepokbulu' wkwkwkwkwkwk _____

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

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    The title was fully referred from the original source bro

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

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