Thailand Badminton Warm-Up Routine

The Thailand Badminton Warm-Up Routine That Prevents Muscle Soreness and Injury

Training at the Banthongyord Badminton School in Bangkok, Thailand, was the most eye-opening badminton experience I’ve had. In the two weeks I trained there, I learned much and increased my physical capabilities immensely. Though I learned a lot of badminton techniques and physical training strategies, you may be surprised to hear that the Banthongyord warm-up routine was my greatest takeaway.

Let’s jump into this article on the Thailand badminton warm-up routine that prevents muscle soreness and injury.

The Most Important Thing I Learned From Training In Thailand

With all the interesting drills the Banthongyord Badminton School implements to develop elite players, why did its badminton warm-up routine stick out to me?

The story starts with what I’m used to here in Canada.

Injuries are widespread in Canadian badminton clubs (at least in Calgary). Depending on the club, I often see 1 in 5 players wearing a brace or strapping.

When I went to Thailand, I was shocked that very few players were injured. Only two players I knew were injured, and they were foreigners that came to Thailand to train.

At first, I thought strapping was a sign that the players were working super hard. I realized that wasn’t the case after experiencing the Banthongyord training. I trained six times a week, five hours a day, at the Banthongyord Badminton School.

No badminton club I’ve experienced in Canada comes close to the same level and amount of training they do at the Banthongyord Badminton School. Yet, I see more than double the number of injuries in Canadian players than in Thai players.

After training in Thailand for a few weeks, I understood that the Banthongyord warm-up routine allowed their players to train at high intensities without injury. Despite training significantly above my usual training level, I did not get injured. I also did not get sore as much as I thought I would.

I continued seeing results when I returned to Canada and implemented the Banthongyord badminton warm-up routine. Muscle soreness rarely happens to me, significantly reducing my recovery times. This allows me to train longer and harder and ultimately improve faster.

Without further ado, let’s talk about what the Thailand badminton warm-up routine consists of.

Foam Rolling Is Elite

Foam rolling is the first part of the Banthongyord badminton warm-up and has been making the most significant difference personally. It helps loosen tight muscles, and looser muscles are vital to preventing injury.

I love foam rolling at the start of every training session because it’s fantastic at easing your body into activity. I use a smooth, soft foam roller (I’ve linked one below) and like to start by rolling my calves out. I generally move my calves approximately ten times back and forth.

After rolling my calves, I roll my hamstrings. Again, I go back and forth about ten times for each leg. After my hamstrings, I roll my lower back, upper back, shins, and front of my quads, and then finish with the side of my quads all about ten times each.

If I’m pressed for time or feeling very lazy, I can get away with just rolling my calves, hamstrings, and lower back. However, doing the entire foam rolling routine is always the most beneficial.

Dynamic Stretching and Various Warm-Up Exercises

After foam rolling, I do light exercises and dynamic stretching to warm up my muscles before training at full intensity. In Thailand, our routine looked like this:

  • Jogging
  • Forward leg kicks
  • Sideways leg kicks
  • Sideways shuffle
  • Crossovers
  • Lunges

All of these exercises are done forwards and backward across three courts. After these initial stretches, our training group gets into a circle and continues with the below activities:

  • Wrist and ankle rotations
  • Knee rotations
  • Arm circles forward, backward, and alternating
  • Fast feet
  • Squat jumps
  • Lunge jumps

We generally do each exercise for about 10 seconds, but feel free to adjust based on your physical capabilities. Once all the above activities are done, we move into the typical badminton hitting warm-up, where you get on a half-court and rally for a little bit.

Additionally, something I have started doing more recently is warming up my arms using resistance bands. We only used resistance bands during the warm-up before upper body weight training sessions in Thailand, but I’ve found that pulling on some resistance bands before badminton sessions also gets the blood flowing. I’ve linked the resistance bands I use below:

A Proper Warm-Up Routine Is The Key To Success

I hope you enjoyed this article on the Thailand badminton warm-up routine that prevents muscle soreness and injury. This routine allows me to train six times a week, six hours a day, without feeling extremely sore or injured.

Of course, warming up properly isn’t the only thing that will guarantee your training success. Things like nutrition and sleep also have to be considered. With this article on warming up, you may also be wondering about a cooldown routine for training.

I’ll talk about that in my next article. Until then, enjoy the benefits of the Thailand badminton warm-up routine!

As always, if you have any questions or comments, please feel free to leave them below, and I will be happy to help you the best I can.

100 thoughts on “The Thailand Badminton Warm-Up Routine That Prevents Muscle Soreness and Injury”

  1. I’m impressed at how much and how long you are able to train! That’s incredible. I just love badminton, but soreness has definitely been a problem for me over the years. Recently, I just assumed it was my age catching up with me. But I hadn’t considered the importance of warming up (or cooling down), so I really enjoyed reading about your experience in Thailand. 

    After reading your article, it actually makes perfect sense that warming up and cooling down could prevent injury and soreness. I tend to only think of warming up and cooling down before or after doing a major workout. But after learning this, I’m going to go get myself a foam roller and try some of these techniques you’ve suggested before I play next time. Hopefully that will prevent any future soreness so I can get my resilience back. Thanks for the insightful share!

  2. Hey Kevin, mate!

    I stumbled upon your article after searching for ways to up my badminton game and avoid those pesky post-match aches. I’ve got to say, this Thailand badminton warm-up routine you’ve shared is pure gold! I’m always looking for ways to dodge injuries, and who knew that the secret sauce was hiding in Thailand, eh?

    I’ve been playing badminton for a few years now, but I must admit, my warm-up routine has been a bit… well, let’s just say “lackluster.” I’ve always just done a few stretches and hoped for the best. But after reading your article, I’ve been inspired to give this routine a proper go. I’m curious, though – how long should I spend on each exercise? I don’t want to overdo it and exhaust myself before the actual game begins!

    Anyway, I’m super grateful for your expertise and the time you’ve taken to write this article. I can’t wait to give this routine a shot and see if it’ll help me glide around the court like a pro. Who knows, maybe I’ll even impress a few mates with my newfound agility and soreness-free post-match swagger.

    Keep up the great work, Kevin! Looking forward to more of your badminton wisdom.


    1. Hey Bob, thank you for the comment! I generally like to spend around 10 seconds or 10 reps on each exercise. The warm-up routine should get you sweating a little bit, but not kill you 🙂

  3. The warmup that you use in this article strongly imitates the warmup I use on my acro dancers before we get into the tricks. It is really important to warm up the body well before commencing any sort of strenuous training, and a good warmup should have both cardio, strengthening, and stretching in it. The foam roller is also amazing, but because I deal with children mainly, their muscles are not as tight as an adult’s.

    Warming up well can make such a difference to your game, sporting activity, or any movement activity that you do, and reduce the risk of injury. Even singers and actors have to warm up their voices and bodies before going on stage.

  4. Thank you for the thorough description of your time at the Thailand badminton club Kevin, I found your account enthralling and know that your passion will help others who are looking to avoid unnecessary injuries when participating in their favorite extracurricular activity.

    From my experience, this is a malady that strikes semi-athletic endeavors of all sorts from beginning youths to experienced adults as many a too keen to get started in what they see as THE activity that they neglect activities such as stretching or warming up that enable them to perform at the appropriate level.

    That is probably why the incident of injury is Canada is as prevalent as one in five participants, an overall lack of being properly prepared for action.

  5. It’s great to hear about your experience training at the Banthongyord Badminton School in Thailand and how their warm-up routine made such a difference in preventing muscle soreness and injury. It’s interesting to see the comparison between Canadian badminton clubs and the higher rate of injuries there.
    Foam rolling is a crucial part of the Banthongyord warm-up routine, and I appreciate the detailed explanation of the various warm-up exercises and stretches. It’s great to see how implementing this routine has helped you improve your training and prevent soreness and injury.
    Looking forward to hearing about the cooldown routine in your next article.

  6. pasindu dimanka

    Thank you very much for this valuable detailed post about badminton warm up routine. This is really a very important post. I also played badminton some time ago. But now it won’t play. You should be more careful about muscle soreness and injuries while playing. This post shows you how to prevent them. Keep posting like this. I definitely share this.

  7. I like the article; it confirms the benefits of performing the right warm-up exercises before participating in any physical activity.
    It’s intriguing to observe that foam rolling is regarded as elite in this regimen, underscoring its significance in limbering up the muscles and avoiding injury.
    Ultimately, this post underlines how crucial a good warm-up regimen is to achieving success and preventing unnecessary setbacks during physical activity.
    Thank you for your post; I find it very helpful!

  8. Hi there, this article came in at a very good time because I am planning on taking a vacation to Thailand. Badminton is a sport I’ve always been interested in. Honestly, I didn’t think anyone could get injured from Badminton but of course, its a sport so injury is bound to occur.

    Seeing how you’ve talked about the training school at Bangkok, I think its a good place for me to start. Especially seeing how the injury rate is low compared to that of Canada. Thank you again, I’ll drop a feedback when I experience it myself.

  9. I have loved badminton since I was a little girl. I am no professional, but I do love playing. I must say that the Thailand Badminton Warm-up Routine is truly impressive, and I appreciate the effort and expertise that has gone into creating such a helpful resource. The emphasis on preventing muscle soreness and injury is particularly noteworthy, for professionals and amateurs. Thank you to the team at Get Good at Badminton for sharing this valuable information with the badminton community, and for your commitment to helping players improve their game and stay healthy.

  10. Thank you for this your write-up on exercises. I must confess that I don’t play Badminton although I have been on a badminton court twice if my memory serves me right. I got particularly interested because I don’t get to move around that much anymore since I began working from home. I was therefore interested in your comments that the Thailand Badminton warmup exercises can prevent muscle soreness. 

    Can you please tell me which of the exercises I could adapt and use to keep my body in good shape even though I don’t play badminton?

    1. Hey Oluseyi, thank you for the comment! These exercises are actually great warmup exercises for any sport. Feel free to modify the routine as you see fit.

  11. This is a great article with comprehensive information on the Thailand badminton warm-up routine! 

    It seems clear to me that you have done extensive research and have had a great experience training at the Banthongyord Badminton School. 

    I find it wonderful to hear how the warm-up routine has made a difference in your physical capabilities and injury prevention. It would be great to hear more about the cooldown routine in the next article. 🙂

  12. Thanks for sharing Kevin. As a badminton enthusiast myself, I found the tips and exercises outlined in the article to be very helpful in preventing muscle soreness and injury during games. The routine seems easy to follow and can be completed in just 10 minutes, which makes it a convenient addition to any player’s pre-game preparations.

  13. This is some serious tips and advice on badminton warm up routines. I liked playing badminton as a kid, I can only imagine how much of a challenge it really is now that I am an adult. Going to bookmark your page and come back to reference some of your amazing advice. Thanks for the content and keep up the good work!

  14. I just wanted to leave a comment as I found your article really informative! I really love how you are sharing all the information you’ve learnt yourself! I never knew that there were specialist places where they taught you specific elements! I myself used to play quite a lot until I broke my knee, so I definitely miss the sport! I never knew that foam rolling would be a big help before working out (if only I knew that then). You’ve also included a good warm-up so thank you for this amazing article! Keep it up!

  15. Just curious.. would this warm-up be beneficial for players of pickleball? As you probably know, the sport is rapidly gaining popularity in the US. Both sports seem similar in that they both use rackets of some sort (paddle in the case of pickleball), and are played on a court with a net separating players or teams.

  16. This is a timely article for me.  My wife and I have been spending time playing tennis, but have found that the sport is just more than we want to do with the relatively large rackets and relatively heavy ball to hit.  We have tried badminton and find it fun and enjoyable.  There are indoor courts at the local community college.  These warm up tips will be very helpful as two old folks take up the sport.


  17. I never realized that badminton is such an intense sport. With my only experience being the backyard game we played as kids, I didn’t realize people train to play the sport and that it is so athletic that you do weight training. So this was a very interesting read for me. Is the sport played professionally? 

    1. Yep! Badminton is actually one of the most played sports in the world with a really big professional scene. It gets really intense at higher levels 🙂

  18. Thanks for sharing this interesting post into Badminton warm-ups. 

    I come from a different athlete perspective, triathlon, but had learnt many training techniques that I still use everyday. One is stretching and cool down exercises using my trigger point kit. This includes quad and calve rollers, a foam block and roller balls. 

    The drills and exercises I used to use pre and post workout. Now, just post. 

    By warming up your body gently, the right way before any activity, particularly intense activity, requires a discipline yet the benefits are overwhelmingly good. Thanks for sharing

  19. I found this post on the Thailand Badminton Warm-Up Routine to be incredibly helpful! As someone who enjoys playing badminton regularly, I’ve experienced muscle soreness and even some injuries in the past. The warm-up routine outlined in this post has been a game-changer for me, as I’ve noticed a significant decrease in muscle soreness and fatigue after playing. I appreciate the detailed instructions and explanations provided, as it’s helped me to better understand the importance of warming up properly before physical activity. Thank you for sharing this valuable information with the badminton community!

  20. Thank you for sharing your experience with the Banthongyord Badminton School’s warm-up routine in Thailand. It’s impressive to see how a well-structured warm-up routine can significantly reduce the risk of injury and muscle soreness. It’s fascinating to learn that the use of foam rolling as part of the warm-up has made a significant difference for you. It’s also great to see how you have adapted the routine to your training in Canada and seen positive results. Your article is an excellent resource for badminton players who are looking to improve their training and avoid injury. I look forward to reading your next article on a cooldown routine for training. 

  21. It’s interesting to hear about your experience training at the Banthongyord Badminton School in Thailand and how their warm-up routine has helped prevent muscle soreness and injury. It’s great that you have been able to implement their routine in your training back in Canada and have seen positive results. I’ll pass your video on to my daughter and her friends.
    The dynamic stretching and various warm-up exercises you described sound like a comprehensive routine that helps prepare the body for high-intensity training. I also like the idea of warming up the arms using resistance bands, which is something I will definitely try incorporating into my own warm-up routine with my daughter.

    May I ask What advice you would give to someone new to badminton and looking to establish a warm-up routine?

    1. I would probably tell them to focus a lot on warming up the legs as badminton is such a leg-intensive sport and really focus on gradually building up speed and intensity when playing.

  22. Warming up before any type of game, exercise, or run is important to your muscle recovery.  I remember when I first started foam rolling it was so painful! 

    I don’t think we focus enough on warming up before an activity and therefore we can reduce significant injuries to ourselves.  

    The training camp in Thailand sounds intense yet fun and challenging.  I’m glad you were able to take away certain conditioning skills that will benefit you in the long run! 

  23. I really enjoyed reading your article about the Thailand Badminton Warm-up Routine. It’s evident that you have put a lot of effort into researching and sharing these techniques with your audience. The video demonstration was very helpful and made it easy to understand and follow the routine. As a badminton player myself, I found this article to be very informative and practical. I appreciate the emphasis on preventing muscle soreness and injury, which is important for any athlete. Keep up the great work!

  24. Hello Kevin, I like your topic and I think it is so genius. It is so interesting that you shared your experience with us. I think this method that you have learned in Thailand must be done everywhere and in all countries. It may help lots of people. I will share your post with my friends. I’m sure your information will help them.

  25. Gregory Marosi

    Dear Get Good at Badminton,

    I came across your website while looking for ways to improve my badminton game and avoid injuries. Your article on the Thailand Badminton Warm-Up Routine caught my attention, and I must say I am impressed with the content and advice you provided.

    As someone who has experienced muscle soreness and injuries from playing badminton, I appreciate the thorough explanation of the warm-up routine and how it can help prevent such issues. I also like how you emphasized the importance of stretching and proper technique, which are often overlooked but crucial for preventing injuries.

    The video demonstration of the warm-up routine was very helpful and easy to follow. I appreciate how you broke down each exercise and provided alternatives for those who may have difficulty with certain movements.

    Overall, I found your article to be informative and practical. I believe that any badminton player, from beginners to advanced players, can benefit from the warm-up routine and advice that you provided. Thank you for sharing your expertise and helping us improve our game while staying injury-free.

    Best regards, 

  26. Hi Kevin,

    I was looking for warm-up routines for sports and stumbled upon your article Boy, am I glad that I did! I love those exercises! And the Thailand approach makes really good sense. I never used to warm up and then I started to do a quick warm-up for a minute or 2. But, after reading your article, I realise that taking the time to do a good warm-up will make all the difference to my practice and my game. This is a BIG eye-opener and I have saved it for on-going reference and to share.

    Thank you!

  27. Warming up with exercises before training awakens your body, routine exercises help your body from not getting muscle pulls, and the moment you have muscle pulls training becomes difficult . And ofcourse the warm up makes known to your body that more work is coming, in high school we used to go for cross country activities, but it would give us muscle pulls when we started running with out warming up. So warming up is always important 

  28. I recently joined an exercise group  and the importance of warming up properly,is always stressed. I have not come across the specific warm-up routine that you came across at the Banthongyord badminton club in Thailand, but it seems amazing that so few players experienced injuries, compared to Canada. 

    Amazing that you start your warm-up with using a foam roller to loosen the muscles. You say that you train for 6 hours a day, 6 days of the week. which sounds as if you are playing at a professional level. Which part of the routine is the most important for someone that only has about an hour a day to train? 

    This warm-up routine would be applicable to other sports as well. Thank you for sharing your experience and knowledge. 

    1. Thank you for the comment! I would say the foam rolling routine is the most important if you’re going to strip down the warm-up routine. That being said, do try your best to do as much of the routine as possible. You can do less reps for each exercise to cut down the time to about 10 minutes, but it’s very important to prevent injury and build fitness and longevity.

  29. “Firstly, thanks very much for this article, I found it engaging and informative. However, the one thing that really caught my attention was that you mentioned about Banthongyord Thailand. I’ve been to Thailand 2 times, but never for any exercising workouts. (The only training me and my buddy’s had in Thailand was with the ladies! We visited Pataya). Training six times a week, five times a day, don’t you think this may be at a level of extreme for most folks, especially over 50? But on a positive note, maintaining good training on a weekly bases leads to long-term good health.

    1. Yes, six times a week for six hours is definitely training meant for pro athletes or those looking to play at that level. You definitely don’t need to train that much for most people. Regardless of how much you train, though, a good warm-up routine is super important. Thank you for commenting!

  30. I am not a professional athlete, but I have a question. Are there such trainings in Europe?

    I know people who have a great potential in sports, but their financial situation does not allow them to develop more and more efficiently. If there were such programs in Europe as well, I am very sure that a large part of the talents that are here will rise above the standards.

    1. Absolutely, Denmark is the most notable country in Europe that produces amazing badminton players and I’m sure other countries will support their players more as badminton gets more and more popular.

  31. Thanks for sharing your experience it was very interesting! I love playing Badminton. Although, I’ve never played professionally, this was a game or sport that I played a lot growing up with my family and we still do especially in the pool. 

    I never realized the importance of warming up before playing until now. Do you think someone like me who doesn’t play in competitions or professional should still warm up?

    1. Absolutely, I think it’s even more important that you warm-up as a recreational player because you’re more prone to injury if you’re not used to all the movements.

  32. Hello Kevin,

    I was pleasantly surprised to find so much information and detail in the article. I am playing soccer and as a sports fan, I found very interesting the fact that the more intensive training in Thailand has a lot less injuries then a lighter training in Canada. Found the article not only informal, but also educational and I thank you for that.



  33. It is always essential to warm up before any physical activity, especially sports, to reduce the risk of injury. This routine appears to be a great option for badminton players who want to prepare their bodies before hitting the court.

    However, I am curious to know if this warm-up routine is suitable for all badminton players, regardless of their fitness levels. Moreover, is it necessary to follow the entire routine, or can we customize it based on individual preferences?

    Overall, I think this website provides valuable information for badminton players who want to improve their performance and stay healthy while playing their favorite sport.

    1. Please feel free to customize the warm-up based on your preferences. I do highly recommend going through the whole thing, though. 

  34. I have also recently travelled to Thailand and did visit Bangkok and I can safely say it is one of my favourite places in the world. I found your post extremely helpful and gave a great insight. It was really intriguing reading about the routine you had whilst in Thailand.

  35. I knew that warming up prior to playing badminton is necessary. But how it was explained in this post went above another level.

    I can see why there’s a big difference between players in Canada and Thailand. The fact that it’s done better in Thailand shows that there are fewer or no injuries.

    One of my favorite warmups would have to be jogging. I think that’s needed if you’re going to moving around a lot while playing.

    When you went to Thailand, did you find that warming up benefited you a lot? I’m sure that was a great learning experience when you went there.

    What a great article on an effective warmup routine for badminton. Thank you for sharing.

  36. I was never good at tennis but I could hold my own in badminton.  Of course that was years ago.  This site is very good at showing me that I can get back into the sport and how it is a great part of a fitness routine.  And I’d like to know how long it takes to get to Thailand.  Thanks for the info!

    1. Thank you for commenting! It took me about 24 hours to get to Bangkok from Calgary. There are no direct flights for me, so I had to go through a couple of layovers.

  37. I am actually going to try this. I use many different warm up techniques and as I am getting older, I find that warming up is very essential. Would you recommened this type of warm up for mma athletes before intense training? I feel like it would be very beneficial. Your thoughts?

    1. Yes, absolutely. This warm-up routine would be great for any sport, I would just customize it a little based on what muscles you use the most for your sport, in this case, MMA.

  38. Pablo E Reimpell

    Thank you for sharing this great article, I found it very informative and interesting.

    Preventing muscle soreness and injuries is very important for athletes. The warm-up routine shared in this article is appropriate for badminton, which is a very physically demanding sport. I have a question: would you also recommend it for other similar sports such as tennis, or other sports?

  39. Very interesting, I don’t have any experience with any of this but would this exercise l be helpful for people that climb mountains or hike? I live in Colorado, and I think this may help a lot of people. Btw is this for older people the depends ads on here made me wonder if it’s suitable for an older demographic? 

    1. Yes, the routine would be great for hiking and climbing as well. Feel free to modify the routine based on your own capabilities.

  40. As an athlete, I am also guilty of overlooking the effect of warm-up exercises. We many times want to get into the field and start training. And this is where we fail and easily burn out. Thank you for emphasising on the need for adequate sleep and balanced nutrition. They are other things that will make a difference between us on the field of play.

  41. Hey Kevin,
    Badminton has been my fav ever since I was a little girl! But now that I’m not a little girl anymore, soreness often accompanies my games!

    I can vouch for the elite-ness of foam rolling! For me it has been such a game changer – just that I used to do it after the game! But now after reading your article, I’m gonna put it in my warmup sequence too. It makes sense to loosen up the muscles. Thanks for this tip!

    Also, I think I’m gonna follow your warmup exercises sequence – till now I’d been doing a random sequence of this & that!

    Please keep writing such informative pieces!

  42. Okiwelu Anthony

    Dear Kevin, you have a wonderful website, I see you’ve learned quite from WA and you’ve implemented almost everything that was taught. I particularly like your WordPress theme and the simplicity of the navigation and the content. Badminton is a great sport and just like all other exercises warming-up drills are important but you made mention of Banthongyord warm-up routine you learnt in thailand. It was a great takeaway for me. Keep the good work up 

  43. My son plays professional Badminton and I am sure he will find this article very interesting. After observing him, I too feel that having a proper warm-up is extremely important. He is a fan of the Korean Workout- Tabata, which is a 5 minutes complete body work-out. I am sure, professional badminton training would call for more than that.

    Besides, what are the courses offered at Banthongyord Badminton Academy for Foreigners. That will be very interesting to learn too!

    Thanks for sharing this useful article.



  44. Thanks for the behind the scenes peak at your warm up! I will definitely be implementing some of that into my pre-workout routine. For those times where I go without a workout for a while I know that your warm up will feel like a workout, haha. I believe those stats about the difference in injury rates – it makes complete sense and now that you know it, you probably want to yell it from the rooftops! I feel like anyone, no matter the age or workout, could benefit from at least one of the suggestions you provided. I like the sideways shuffle and knee rotating – definitely a good one for someone with a history of knee injury. Thanks again and I’m happy you shared your experience!

  45. “Thanks for sharing this article on the Thailand badminton warm-up routine. I’ve always enjoyed playing badminton, but I’ve also experienced muscle soreness and injury in the past. Your discussion of the specific exercises to include in the routine, such as lunges and arm circles, was very helpful. I also appreciate the tips on staying hydrated and stretching after the game. Keep up the great work!”

  46. This article was helpful for me because I didn’t really know much about Thailand worming up routine, but it was interesting to know how. The video of the warm-up was very cool, and I think that is something that you should keep having in your posts. Keep posting these types of articles because I like them!

  47. Hi Kevin, thank you for writing about the thailand warm up routine. First of all, I want to appreciate you to sharing your badminton journey in this blog. I think its humbling to know that getting good at something is not a mere talent thing but also hardwork. I’m beginning badminton player and finding this article about proper warm up will surely help me start this journey right (especially in the area of preventing injury too prematurely). I wish to enjoy this sport for years to come so I will surely check out more articles of yours. 

  48. Hey thanks for this post!

    It was certainly interesting to see the massive difference of how another country trains. Gosh that does look like you are working really hard!

    It is good to see Thailand is doing the training correct because that is essential especially when it comes to high intensity activities, you don’t want to risk an injury!

    Thanks again for going as far as discussing the steps in training. It gives readers a clear idea of what to expect.

    Have a great day!

  49. This is the holy grail of all sports routine. It’s actually pretty easy and mandatory for a healthy and successfull sports routine, but usually people tend to neglect it maybe because of not wanting to put the work in which may sound boring to them. I’ve been involved with sports since I was a little kid and thanks to warming up I’ve NEVER experienced a serious sports injury in my life.

    I always jog and I ALWAYS stretch before a workout around like 15 minutes and I like it because it makes me relax not only physically, but also mentally. I also get euphoric when I see that my flexibility increases with time. So folks, WARM UP!

  50. That is crazy. 

    I am in Canada as well and I always seemed to injure myself or get sore muscles after dancing or sports. That warm-up routine is extensive but I trust what you said and I want to give it a try before my next workout. 

    Thank you for this insight and knowledge. 

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