Your wrists must be in the best shape if you really want to succeed in badminton. Most strokes in badminton involve wrist movement, and that’s impossible without a healthy wrist. As a badminton player, you should pay as much attention to strengthening your wrists as you do to practicing different shots.
Your coach will definitely give you a few exercises to do, but you can also do some home exercises to improve wrist strength. I myself do these exercises even today. They have helped me keep my wrists in the best shape throughout my career.
The best part is they just take a few minutes out of your day, and you can do it from the comfort of your home.
Before You Begin
Before you incorporate these exercises into your daily routine, you need to make a few arrangements. You must gather the necessary equipment. You will need:
- Small dumbbells (or water bottles)
- Yoga mat
- Hand gripper tool
- A flat table
- A badminton racket with a headcover
This equipment can be bought at very low prices and stored easily inside your house. You can also use them for other exercises, so they are a good investment.
Now that you have that out of your way, you can focus on the actual badminton wrist exercises.
1. Wrist Curls
For doing wrist curls you will require two small dumbbells. If you don’t have dumbbells, you can use filled water bottles that you could fit in your hand. You can fill the water bottle with some heavy material to increase its weight. You will also need a flat table.
Here’s how to do wrist curls:
Step 1: Lay your arms straight on the flat table with your wrists dangling off the end.
Step 2: Keep your palms facing downwards and hold a dumbbell in each hand.
Step 3: Slowly lift your wrist upwards and curl it towards your forearm as much as possible without straining.
Step 4: Hold it in the lifted position for five seconds.
Step 5: Gently move your wrists back to the original position.
Step 6: Repeat this 10 to 15 times in each set and do 2 to 3 such sets daily.
2. Figure 8s
For doing figure 8s you will need a badminton racket. This racket must have a head cover because without it air resistance will make the motion difficult. You can do this exercise in any area that has enough space.
Here’s how to do figure 8s:
Step 1: Stand in an upright position with your dominant hand stretched out in front of you at your chest level.
Step 2: Hold a badminton racket with a head cover in this hand.
Step 3: Now, swiftly move the wrist of this hand to form a horizontal ‘8’ shape or infinity shape while you move.
Step 4: Do this for as long as you can without your wrists getting tired.
3. Hand Grippers
Hand grippers are special tools designed specifically for training your hand muscles. These are easily available in any sports store and even online. While buying a hand gripper, make sure it is not too tight. You must be able to use it without exerting a lot of force.
All you have to do is hold the hand gripper in your hand and close and open it several times. Do this as many times as you can. Do it with both your hands to achieve equal results.
You can do this anytime in the day – even while you are lying down or doing homework or casually watching TV. That’s why this is one of the most loved exercises by badminton players.
4. Walking Plank
A walking plank will involve full-body muscles along with the wrist muscles. It is a bit of a complex exercise but with practice, it gets easier. You will need a yoga mat to do this exercise. You can do it without a yoga mat if you feel comfortable that way.
So, here’s how to do a walking plank:
Step 1: Assume the plank position where you are facing your belly downwards, your hands are fully stretched at a right angle to the floor and supporting your torso, and your legs are shoulder-width apart.
Step 2: Now, lift the right hand and place it at a position a few inches to the right. Also, move your right leg simultaneously a few inches to the right.
Step 3: Next, move your left arm towards the right along with the left leg.
Step 4: Move the left hand and leg towards the left by a few inches.
Step 5: Follow it by the right leg and hand towards the left by a few inches.
Step 6: Do this on both left and right sides for 5 times each. Do such two to three sets.
5. Reverse Table Top
This is a difficult exercise. Everyone cannot do it in the first go. But with consistent practice you can achieve the correct exercise posture. This exercise stretches the muscles in your wrists and fingers by exerting pressure on them.
Here’s how to do a reverse table top:
Step 1: Sit down with your legs stretched in front of you and your hands at your side.
Step 2: Bend your knees and pull your legs towards your belly. Make sure there is a hip-wide gap between the legs.
Step 3: Place your feet flat on the ground and then your hands. Your hands should also be flat and the fingertips should be facing your body.
Step 4: Gently exert pressure on your hands and legs and lift your hips upward until they are parallel to the floor.
Step 5: Hold this position for as long as you can and then return to the previous position.
Step 6: Repeat this at least 10 times in one set.
Conclusion
Building wrist strength is of utmost importance for badminton players. And you don’t have to spend hours doing it. Take a few minutes out of your day to do some simple exercises that will increase wrist strength. With stronger and better wrists, you could carry out complex twists and hit excellent shots on the court.
Remember that these are not the only exercises. These are just the ones that I personally got results from. If some other exercises worked for you, please share them with our badminton community. You can leave your thoughts in the comments or email them to me at [email protected] and I’ll make sure our community can see your journey.
Must Read: 10 Fundamental Badminton Skills that Every Beginner Must Know
FAQs
How to strengthen wrists for badminton?
Exercise is the best way to strengthen your wrists for badminton. You can do a combination of the following exercises every day for a few minutes to achieve maximum wrist strength.
– Wrist Curls
– Figure 8s
– Hand Grippers
– Walking Plank
– Reverse Table Top
How to avoid wrist pain in badminton?
There are three major components involved if you want to avoid wrist pain in badminton.
Use Proper Form: Make sure you are using the correct grip form to hold the racket. Holding it wrong can cause strain on the muscles and lead to pain. So, ensure proper form and grip.
Stretch and Warm-Up: You must stretch your wrist muscles before and after every match. Warm-up is as equally important as playing the match itself. Otherwise, a strained muscle can cause pain.
Strengthening Exercises: Do regular wrist strengthening exercises to improve the strength of your wrists.
How can I train my wrists at home?
You can train your wrists at home by doing simple strengthening exercises like the ones mentioned in this article.
How can I improve my weak wrists?
To improve your weak wrist muscles, you can do this simple exercise.
1. Hold your hands in front of your chest in the namaste form.
2. Stretch your arms outside so your elbows are in front of your body while holding the namaste form.
3. Move your right hand’s wrist in the forward direction and try to block this movement with your left hand’s wrist.
4. Keep doing this for 30 seconds.
5. Now, switch hands. Move the left and block with the right.
6. Repeat the above steps for 4 to 5 times each.
Do this exercise every day for a few minutes to improve the health of your weak wrists.
