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Pilates

Off-court Pilates for badminton players: a 25-minute class for the calves and Achilles, one-leg balance and the side lunge, the hips, the trunk both ways and the hitting shoulder

A 25-minute Pilates class for days you don't play, or after play. Badminton's injuries point to the calves and Achilles, the ankles, the lunging knee and the hitting shoulder, so this class works the calves and the deeper soleus, one-leg balance and reaching like lunges to the corners of the court, the side lunge, the hips, the trunk turning both ways, and the shoulder blades and rotator cuff on both arms. Before you play, use the badminton injury prevention warm-up, not this class, and keep footwork and jump training for the court and the strength and footwork workout. No trial has tested this class.

25 minBeginner17 movesWall, bench or box, band, anchor pointAbs · Back · Calves · Hip abductors · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and turn

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, knees bentHarder: Roll-up (Pilates)
  2. Thoracic rotation6 each side
    Beginner · 3D demoTurn your chest, not your hipsEasier: Side-lying open bookHarder: World's greatest stretch
  3. Side-lying open book8 each side
    Beginner · Back, Chest, Shoulders · 3D demoFollow your hand with your eyesHarder: Thoracic rotation

Calves and the Achilles

  1. Slow calf raise2 × 10 to 12
    Beginner · Calves · 3D demoHold the counter; up for 2, down for 3Easier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  2. Seated bent-knee calf raise (soleus raise)3 × 15
    Beginner · Calves · 3D demoWeight on your knee; works the deeper calf muscle (soleus)Harder: Slow calf raise

One leg and the side lunge

  1. Single-leg stand2 × 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoFingertips on a wall at first; later, catch a shuttle a partner throwsEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  2. Single-leg reach matrix2 × 3 reaches each direction, each leg
    Intermediate · Quads, Hip abductors, Glutes · 3D demoReach forwards, sideways and back, like lunges to the corners of the courtEasier: Standing crossed-leg side reachHarder: Single-leg Romanian deadlift
  3. Cossack squat2 × 5 each side
    Intermediate · Quads, Glutes, Adductors · 3D demoThe side lunge, slowly, to a comfortable depth; stay higher if your kneecap hurtsEasier: Sit squat (partial squat)Harder: Pistol squat

Hips

  1. Shoulder bridge (Pilates)3 kicks each leg
    Intermediate · Glutes, Hamstrings, Abs · 3D demoPelvis levelEasier: Wall bridge (feet-on-wall bridge)Harder: Leg pull back (Pilates leg pull up)
  2. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoGlide the leg, pelvis stillHarder: Side-lying leg circles (Pilates side kick series)
  3. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoLift only as far as your pelvis stays stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk

Trunk, both ways

  1. Dead bug6 each side
    Beginner · Abs, Hip flexors · 3D demoLow back resting on the floorEasier: Dead bug heel tapsHarder: Forearm plank
  2. Side plank2 × 20 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoHips high; from your knees to startEasier: Knee side plankHarder: Side plank with leg lift
  3. Criss-cross (Pilates)6 each side, slowly
    Intermediate · Abs, Hip flexors, Neck · 3D demoTurn from the ribs; elbows wideEasier: Single-leg stretch (Pilates one leg stretch)Harder: Corkscrew (Pilates)

The hitting shoulder, both arms

  1. Standing band external rotation10 each arm
    Beginner · Shoulders, Back · 3D demoElbow by your side; a stronger band is the next levelEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation
  2. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoForehead on a folded towel; small liftsEasier: Wall angelHarder: Bent-over reverse fly
  3. Scapular push-up (push-up plus)2 × 10
    Beginner · Shoulders, Chest, Abs · 3D demoOn a wall if your shoulder, elbow or wrist is soreEasier: Dumbbell shoulder-blade punchHarder: Push-up

Tips

  • Once or twice a week on non-match days, beside the strength and footwork workout (our suggestion, from our badminton guide's plan).
  • Before you play, use the badminton injury prevention warm-up, not this class.
  • Achilles or calf pain: keep it to 5 out of 10 or less during the calf raises and settled by the next morning, as our Achilles tendinopathy guide says. A sudden snap at the back of the heel needs checking the same day.
  • Do every rotation and shoulder move the same number of times on both sides, whichever hand you play with.
  • A sore kneecap: keep the side lunge high, as its page says.
  • Stop and sit down if you feel dizzy, faint or unwell. Chest pain that doesn't go away needs 999.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the off-court pilates for badminton players: a 25-minute class for the calves and achilles, one-leg balance and the side lunge, the hips, the trunk both ways and the hitting shoulder take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A bench or box, A band, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 13 of its 17 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.