Supercharge Your Badminton Skills with these 4 Complementary Sports

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Last Updated on 19/07/2023 by Kriss

Are you a badminton enthusiast looking to take your game to the next level? Or perhaps you’re a competitive player seeking that extra edge on the court? Welcome! You’re in the right place.

This blog post is dedicated to exploring the fascinating world of sports that can complement and enhance your badminton skills. We’ll delve into the unique benefits of these sports, backed by scientific research and personal experiences, and how they can contribute to your badminton prowess. So, let’s embark on this exciting journey together!

1. Yoga: Flexibility and Balance

Yoga, with its focus on flexibility, balance, and mindfulness, can be a transformative practice for badminton players. The various asanas (poses) in yoga stretch and strengthen your muscles, enhancing your flexibility. This increased flexibility can help you reach those tricky shots and return smashes with greater ease.

Balance is another key aspect of yoga that is highly beneficial for badminton players. Many yoga poses require you to balance on one foot or maintain stability in challenging positions. This practice can translate to better balance on the badminton court, enabling you to maintain stability during powerful smashes and quick directional changes.

Moreover, yoga is not just about physical strength and flexibility; it’s also about mental clarity and focus. The meditative aspects of yoga can help you develop mindfulness, improving your concentration and mental resilience during matches. As any seasoned badminton player knows, the game is as much a mental challenge as it is a physical one. By helping you stay focused and calm under pressure, yoga can give you a mental edge over your opponents.

woman stretching

In my personal experience, incorporating yoga into my training routine has brought great improvements in flexibility and I can only recommend everyone to do it.

2. Weight Training: Power and Endurance

Incorporating weight training into your routine can have a profound impact on your badminton performance. It’s not just about building muscle; it’s about enhancing power and stability – all key elements in a badminton match.

Power is crucial in badminton for executing explosive movements. Weight training, particularly with a focus on compound movements like squats and bench presses, can significantly improve your power output.

Endurance is another critical aspect of badminton. Matches can be long and physically demanding, requiring sustained energy levels. Regular weight training can increase your muscular endurance, allowing you to maintain high performance levels throughout the match. This means you can keep high speeds in the later stages of the game.

Stability, often overlooked, is another benefit of weight training. Exercises that work your core and stabilizer muscles can improve your balance and stability on the court. This can be particularly beneficial when you’re reaching for wide shots or quickly changing directions.

Weight training is already a staple in the training of pretty much all pro players. Squats with added weight are a popular choice for leg strength like Line Kjaersfeldt does it here:

Some other benefits are obviously losing fat, looking leaner but also increased bone density (source).

3. Cycling: Building Leg Strength and Endurance

Cycling is an excellent sport for badminton players as it offers a range of benefits that directly translate to improved performance on the court. From building leg strength and endurance to enhancing cardiovascular fitness, cycling can be a powerful addition to your badminton training regimen.

Leg strength is crucial in badminton for powerful lunges, quick footwork, and stability during shots. Cycling, especially uphill or resistance cycling, works your leg muscles intensely, helping to build strength over time. This increased leg strength can give your movements on the court more power and precision, allowing you to reach shots faster and maintain stability during powerful smashes.

Endurance is another key aspect of badminton, with matches often lasting for an hour or more. Cycling is a fantastic endurance sport, training your body to sustain effort over extended periods. This improved endurance can help you maintain high energy levels throughout your badminton matches, ensuring that your performance doesn’t drop off in the later stages of the game.

In addition to leg strength and endurance, cycling is also a great way to improve your cardiovascular fitness. A strong cardiovascular system allows you to recover faster between rallies and maintain a high level of intensity throughout the match. This can give you a significant advantage in long, grueling matches where fitness often makes the difference.

A lot of people also miss the fact that cycling is a low-impact sport. It goes easy on your joints and is therefore a nice balance to badminton, which is a high-impact sport.

Do you need further proof? Here is the current World number one in men’s singles Victor Axelsen doing a cycling workout:

I’m a big cyclist myself and I can definitely outrun a lot of my opponents. But be careful with how much cardio you do in general since too much cardio can actually decrease your performance when it comes to quick and explosive movements.

4. Swimming: The Full-Body Workout

Swimming is a fantastic full-body workout that offers numerous benefits for badminton players. It enhances your cardiovascular fitness, strengthens your entire body, and even helps in injury prevention – all of which are crucial for improving your performance on the badminton court.

Swimming works all the major muscle groups in your body, from your core and back to your legs and arms. This full-body workout can help improve your overall strength, which can translate to more powerful shots and quicker movements on the badminton court. Whether you’re executing a strong smash or lunging to reach a drop shot, the strength you gain from swimming can give your movements more power and precision.

In addition to strength and cardiovascular fitness, swimming is also great for injury prevention. It’s a low-impact exercise, meaning it’s gentle on your joints while still providing a great workout. This can be particularly beneficial for us badminton players, as the sport can put a lot of stress on the joints, especially the knees and ankles. By incorporating swimming into your training routine, you can help keep your joints healthy and reduce the risk of injuries.


Exploring these complementary sports can open new avenues for your badminton development, enhancing your performance on the court. Whether it’s swimming, yoga, weight training, or cycling, each sport offers unique benefits that can contribute to your badminton prowess. Remember, the key is consistency and enjoying the process. Start by incorporating one of these sports into your routine and gradually add more as you progress. Always listen to your body and ensure you’re getting adequate rest and nutrition.

As a final note, remember that every athlete is unique. What works for one may not work for another. Therefore, it’s crucial to find what works best for you and your badminton journey. Happy training!


Strength Training

Cycling Benefits

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