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If you want to perform well in sports for a consistent period of time then stamina plays an important role in acheiving that, I also faced this problem where my skills was superior than opponent but due to low stamina i faced defeat ,So if you want to Improve stamina quickly keep reading this article

To answer your question quickly these are things you need to do for improving stamina.

Improve Stamina with exercise

it only depends on what type of sport you are playing , For example sports like badminton, football, require a quick and explosive movement so for that you need to work on agility and endurance at same time, Here is an example of Workout :

  • Running(30 min) or do 4 km in minimum 20 minutes
  • Sprint than backward running
  • Skipping
  • Leg strengthening exercise like squats, lunges
  • Zig-Zag movement drills
  • Ladder drills

Running to Improve Endurance

Improve stamina in badminton

If you have played badminton you will know that it requires a lot of endurance to compete in a tournament, I mean playing regularly for 30 min with same intensity is not that easy specially when you don’t have enough endurance, but it can be increased by doing long running.

The reason why I suggested you a particular time ( 20 min.) to complete 4km is because I have also tried this.

It will help you in avoiding a simple mistake which most of the beginner do, When they go for long running in the morning instead of moving at medium pace they starts jogging instead of running, come on guys you are training for a sport so always try to keep your time below 20 minutes (4 Km ) when you are training for endurance.

Sprints with backward running For Increasing speed on court

In badminton there is a lot of forward and backward movement, when you go for a net shot you have to move forward and when your opponent lift the shuttle back , you have to move in backward motion.

So in order to be quick on Court you have to to add this movement in your physical routine and trust me you will see a tremendous difference in your speed especially in your forward and backward movement after training regularly for one month

Here is a typical example of workout to Train Your backward and forward movement

Start off by doing warm up and some stretching, then do 2 rounds of 400 metres at a slower pace to make your muscles warm and when you start feeling some heat in your body, do 100 meter sprint and then instantly 100 meter back running.

It is up to you how many sets your body can perform but I would suggest keep a goal of doing Maximum 10 sets.

Skipping to improve coordination and jump


Skipping rope is the best exercise for a sport in which lots of toe movement is required like in boxing, badminton, tennis.

If you are a beginner start off by doing one rope at a time then set a target for yourself after you feel comfortable doing 100 skipping rope in a row.

An intermediate player should be doing 1000 skipping rope in a row and that should also be your target, after that you can try a different variation which is double skips , In this you have to make your rope cross under your feet two time in a single jump when I used to train my coach set a target for me to do 40 second continuously double skips and my personal record was 100 double skips.

So keep pushing yourself as it will have with you in increasing split step reaction time.

Legs exercise for strengthening

How to improve stamina

Source :- Wikipedia

Have you ever noticed while watching international matches that most of specially singles player in badminton have more muscle on leg as compared to their body, well the reason is simple their main priority is to make their leg as strong as possible and to avoid too much muscle on upper body for less body weight. Some example are Chao tein chen , shi qui , Chen long.

Doing squat lunges and wall chair is great exercise to perform at home or if it’s suits you join a gym but my advice would be to not focus much on your upper body size because it will only add unnecessary weight which will slow down your movement and flexibility.

An example of leg workout at home

  • 20 lunges each leg X 3 sets
  • 20 Squats X 3 sets
  • 1 minute wall chair X 3 sets

Zig Zag and Ladder drills for agility and explosiveness

In sport like badminton quick change of direction is always happening and if you are slow in this aspect of your physical fitness then it can reduce your performance on court tremendously.

Do zigzag movement drills (Watch above video) and Ladder drills to improve your explosiveness and agility on court it will prove very helpful in your performance.

Improving stamina without exercising

Eat good

Consume those foods which are good for your health

I don’t need to tell you that which food is good for you because if you are honest to yourself you know that which is healthy for you

we all have a person in our family who always share his/her wisdom of knowledge about eat healthy – live healthy.

Our body reflects what we eat. If we feed it healthy, it will work well, or else it will deteriorate.

To improve stamina naturally, it is very important to focus on what you are eating and whether it is healthy or not.

The absence of essential nutrients in our diet depletes our energy levels.

These essential nutrients are Vitamin C, proteins, complex carbs and iron.

These help in generating energy, improving our immune system, and developing and repairing muscles and tissues, all of which are very important in increasing and maintaining our stamina.

Consistency to improve stamina

So now you knows what to eat, what to exercise for building stamina like a beast but if you are not consistent with your routine than you are gonna end up in a situation where all people will be saying “Even after so much work you are good for nothing”

Never give these type of chance to people because it will put your moral down to do anything different.

 YOGA to improve mobility



A regular competitor in ultra-marathons in physically demanding locations such as the South Pole and Death Valley, believes his yoga practice-especially the breathing aspect-allows him to use oxygen more efficiently and ultimately improves his overall performance.

My feeling is that yoga helps you to better utilize your oxygen intake, delivering it or transferring it to all the cells that need it for metabolism

Anulom Vilom for improving breathing technique

Anulom translates to ‘with the grain’ while Vilom stands for ‘against the grain’. This simple breathing exercise – when performed regularly – is known to balance the Tridoshas (three doshas) in the body namely Vata, Pitta and Kapha. Most ailments are a result of an imbalance in these doshas in the body. Anulom Vilom is probably the easiest and the most effective way to stay fit and healthy.

  • Always sit in Sukhasana with your hands resting sideways on the knees.
  • You can also sit in Padmasana. If you begin from the left then close the right nostril with your right thumb and inhale slowly to fill up your lungs.
  • Now, exhale slowly from the right nostril.
  • It is essential to focus on your breath and practice the technique slowly.
  • Repeat 60 times or for 5 minutes.
  • You can do this any time of the day.
  • Ensure that your back is straight and shoulders relaxed while you perform the pranayam.

Ado Muka Svanasana (Downward Facing Dog)

If you feel like you’re working hard in this pose, you are.

Remember, just because this pose is popular, doesn’t mean it’s easy.

A lot of things are happening, so let’s focus on a few.

As you spread your fingers out wide, press your hands down and allow the strength of your arms to press your tailbone up towards the sky.

Tight hamstrings? Me too.

Bend your knees until you feel your spine begin to lengthen.

Endurance athletes spend a lot of time pounding the pavement, so in order to counteract that compression on your spine, downward facing dog will give your back natural traction without spending time with a chiropractor.

Some other ASAN

Urdhva Dhanurasana (Upward-Facing Bow Pose),

Ustrasana(Camel Pose), Urdhva Mukha Svanasana (Upward-Facing Dog Pose),

as well as Eka Pada Rajakapotasana (One-Legged Pigeon Pose).

Some Myths to avoid

Stretching before working out is crucial to preventing injury

Fact: Stretching after a workout can be beneficial, but stretching before a workout actually doesn’t increase your range of motion.

In fact, some studies suggest that stretching destabilize muscles, making them less prepared for strenuous exercise, especially if you’re doing something like weight-lifting. Instead, do a warm-up, which gets your blood pumping.

There is a difference between stretching and warm up exercise.

Warm up means continuous movement of muscle to increase blood flow

Stretching means holding a position to improve your flexibility.

Doing crunches and ab workouts will get rid of belly fat

Fact: You can do crunches till you pass out, and you still might not get a six-pack.Why? If you have a high percentage of body fat, your abs will be covered with — you guessed it — fat.And no, doing ab exercises won’t necessarily make you lose that belly fat, either.

The truth is, you can’t spot-train (otherwise, wouldn’t we all be running around with flat stomachs and slim thighs?). In order to get visibly toned abs, you have to first reduce your overall body fat, which means plenty of cardio, coupled with strength training for faster results. After that, the fruits of your labor should start becoming apparent

Running is counterproductive to strength training

Fact: Sounds like you need to find a new trainer! “Running is definitely not counterproductive to building muscle, unless you’re looking to dramatically increase muscle mass,” .

“In fact, as a weight-bearing exercise, running helps develop more lean muscle mass in the lower body — which also keeps your bones healthy.”That doesn’t mean it’s a substitute for strength training, though.

“Include lower-body strength moves like squats and lunges and upper-body moves like push-ups and pull-ups to reduce injury risk, increase stamina, and boost metabolism”. At the end So all you need to do is just read my domain name and remember it , and if faces any problem regarding badminton just come to my site and you will find the answer , i am also a badminton player and i know the problem a player face in his/her career , and if you have a question which not exist in my post just comment down below and i will reply as soon as possible.


Core concept

Stamina in sports is the ability to keep exercising for a long period of time or to still give it your all even after you have been exercising for a long time.

All sports require stamina, although some sports, such as marathon running, require more stamina than others, such as playing cricket.

Athletes in peak physical condition have a high degree of stamina because their hearts, lungs and muscles are all functioning at a high level of efficiency.

If you have stamina, you will be able to concentrate fully on your athletic performance, because fatigue will not distract you.

If you have any other question feel free to ask in comment section

Remember if you face any problem in your badminton career.

Thank you for reading…….


mirza mujahid · at

Good job

    Sharafu · at

    Good information bro

Faraji · at

Thank you for the article.
I have 1 question for you.
When I am playing I sweat very much. It’s irritating me. How can I reduce more sweating ?
I also have less stamina. Is this more sweating making me fatigue?

Ashrith kumar · at

hi thank u for the bove information, and if possible can i contact u over a call

    Sahil · at

    you can join the telegram group if you have any query.

ALI · at

How many times a week should we repeat the 4 km run?

    Sahil · at

    2 times a week is enough, i used to do it daily as time goes by your body becomes habitual to it . With average speed it will take 30 minute and your aim should be to reach the 20 minute mark.

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