I1: Dynamic Stretches

Listed below is the generic dynamic stretch routine adopted for the purposes of the warm ups throughout this placement. Each session, a selection of the following dynamic stretches were carried out during the warm up, depending on the session focus. Specific stretches were applied for each session, for example, if the session predominantly focussed on leg work, dynamic stretches such as lunges and high knees were used.

Stretching routines were conducted within an area the size of one badminton court due to the low numbers in attendance. Each exercise was carried-out for between 10-15 seconds before changing to the opposite leg/arm/direction.

Lunges: Used to loosen up the hips, improve the leg drive and strengthen the hamstrings.

High knees: For hip flexor and ankle strength.  Knees raised high in front of the body changing legs each repetition.
Heel/Butt flicks: Heels flicked upwards towards the lower back.

Side-to-sides: Side stepping, changing direction every 3-4 repetitions.
Skipping: Sideways, backwards and forwards.
Calf walk: For lower limb strength and achilles flexibility. Extending ankle on each step to warm up the calf.
Arm rotations: Clockwise, anti-clockwise and one of each.
Leg kicks/extensions: Attempting to extend the leg as high as possible, rotating each repetition.

Gates: Open the gate, close the gate. Warming up the abductor/adductor muscles.
Waist rotations: To warm up the core muscles. Half turns only.
Neck rotations: To warm up the neck muscles. Quarter turns only, up, down, left and right.

(Adapted from North West Athletics, 2012).

I2: Cool Down’s

I3: Static Stretches

Following the cool-down, static stretches were completed as dictated by the coach. the following diagram shows examples of some of the stretches.

(Wade, 2008).