Returning to badminton

Coming back to regular badminton can be daunting.  Here are our top tips:

Equipment

1. Badminton shoes, with non-marking soles,  which are clean and in good condition, should be worn. You should wear a different pair of shoes to the venue, so you never wear them outside.  Badminton shoes are specifically designed for fast paced pivoting that your feet and ankles will experience in the game, so shoes for other sports are not suitable. Shoes are the most important item of equipment and will reduce the chance of injury.

2. Bring a racquet if you have one, but let session organisers know if you don't - you might be lucky and someone has a spare.   A good racket will not make you a good player, so don't spend a huge amount on a new one just yet.

3. Some players prefer cotton sports wear, but modern synthetics will help keep you cool and wick sweat away from your skin.

4. Make sure you drink the right liquids properly before, during and after playing - to avoid cramp and running out of energy.  Isotonic sports drinks are a good idea, you can easily make your own, avoid energy drinks with ingredients such as Caffeine and Taurine.  Most clubs have access to fresh water to refill bottles.

Attitude

1. Try to have fun, your first few visits will have lots of new people, banter, laughter and habits which will be new to you.

2. Talk to people about their own experiences and don't be afraid to ask for help.

3. A positive attitude, especially when you are out of practice, is important - you will inevitably make mistakes - everyone does - but persevere and you will steadily improve.

Preparation and recovery

1. Make sure you warm up thoroughly before you start playing.  

2. During games, don't over-do it, you memory of youthful heroics might not be reflected in your current physical condition or flexibility!  An injury at this stage will hamper your come-back.

3. At the end of your session, ask for help to go through a thorough stretch and warm down process. This helps avoid aches and pains.  

The secret to becoming a better player

You will only improve through effort.  

The more effort you make, in more ways, the faster you will improve and the better you will get.

This includes:

1. Working with a mentor to improve soft skills, such as predicting the flow of a rally to help your anticipation, or chatting to your partner mid-game to give them a chance to get their breath back!

2. Spending time thinking about your game, strategy and communication skills

3. Getting regular coaching - more than 5 hours per year will start to make an impact (professionals train for 5+ hours per day)

4. Playing more frequently, e.g. 2-3 times a week

5. Playing against people better than you, so you are consistently being pushed.

6. Doing independent learning, e.g., watching technique videos, watching matches, visiting other clubs, learning the rules of the game and getting involved in organising things

7. Working on your fitness, including strength, endurance and flexibility

8. Having mental resilience to get through the losses, and many occasions when you will make mistakes on the journey

9. Setting yourself achievable goals, e.g. by the end of today I will learn this shot, by the end of this month, I will be proficient at it

10. Always remembering: Everyone starts as a beginner!