The core muscles play a vital role in any sport and dynamic movement. They not only act as stabilizers and force generators but also contribute to the kinetic chain for energy transference. Core exercises in badminton training help with improving movement efficiency such as during lunging motions, increasing power during attacking shots, and minimizing the risk of injuries.

When lunging to the net during a netplay rally, the core muscles are recruited to stabilize the body for proper control and precision giving the best opportunity to play a good shot. They also provide the necessary stability to recover to the middle of the court. Furthermore, the core muscles generate the strong rotational force needed during a smash or an overhead shot leading to a more powerful blow. A strong core also prevents compensations from other areas such as the lower back which increases the stress on these areas, minimizing the risk of injury.

While the core is a powerful force generator, it also plays a vital role in the transference of power from the limbs. For example, during a jump smash, ground reaction forces generated from the legs are transferred through the core muscles (combined with the power generated from the core) and into the smash for a more powerful smash.

In conclusion, core strength in badminton is perhaps the most vital component to focus on as it determines the overall effectiveness of a player’s performance on the court.




1. Plank

Get in a push-up position but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and your glutes. Hold without allowing your hips to sag.



2. Turkish Get Ups

Lie down and hold a kettlebell just above your right shoulder. Extend your right arm and push the kettlebell directly above you, then straighten your left arm out to your side. Bend your right knee and move it across your body, placing your foot on the floor. Keep watching the kettlebell, still at arm’s length above you, as you move into standing position. Slowly reverse the movement until you’re lying down, then bring the kettlebell back down to your shoulder. Repeat on both sides.



3. Flutter Kicks

Lie down face up on the floor with your back flat. Squeeze your glutes and raise your legs until they are level with your hips. Lift your left leg higher than your right leg, then lower your left leg as you lift your right leg. Make sure that you always keep a controlled movement.



4. Russian twists

Sit holding a weight plate, dumbbell, kettlebell, or sandbag with your arms extended and feet off the floor. Quickly twist at the torso, turning from side to side.



5. Medicine Ball Slam

Stand with your knees slightly bent holding a medicine ball above your head with your arms extended. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Let your arms follow through so you don’t fall forward. Catch the ball on its way back up and repeat.



6. Woodchops

Set the cable/resistance band to the highest position. With your side to the cable/band, grab the handle with one hand and stand with your feet shoulder-width apart. Reach up with your free hand to grab the same handle. With arms fully extended, pull the handle down and across your body to your front knee while rotating your torso. Pivot your back foot and bend your knees. Return to the start position slowly under control.



Prepared by:

Aaron Shawn Aloysius

Your Physio Ampang


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