Your Getup
Your clothes should allow freedom of movement. Short pants and short-sleeved shirts are recommended for both men and women, although women can wear skirts similar to those being worn by tennis players. It does not hurt to invest in clima cool, dri-fit shirts being carried by popular sporting apparel company since these help make you dry and cool, especially in our hot tropical climate - that is, if you have the money to shell. But whatever is your preference the most important thing is your comfort, although wearing something simple and respectable at the same time isn't a bad idea.
Shoes are important. Since badminton is an indoor game and so as not to mess your club's court floor, you should wear shoes which have non-marking rubber soles, preferably gum sole shoes. There are shoes especially made for badminton, like those made by Yonex, Mizuno, Asics, or even by Adidas, Nike and Wilson. Squash and indoor volleybal shoes have much the same features as badminton shoes as in fact a lot of sellers advertise them for both badminton and these other sports. Correct shoes are important because they protect you from injury, such as sprain ankles, arch and heel pains. Make sure the shoes you're buying have good ankle, arch and heel support.
The Equipment
Your basic equipment are a racquet and shuttlecocks or birdies. The type of racquet you buy depends on your skill level, but since this is about beginning badminton it is obviously intended for beginners. Please, for your own good, do not buy racquets sold in pairs packaged with birdies that are usually found in department or grocery stores. These racquets are the two-piece types (the racquet frame is not one whole continuous piece from the shaft to the head) and are heavy, which will hurt your wrist and arms. Buy your racquet (one-piece type) from sporting goods store where you will find a huge selection from cheap to expensive ones. Cheaper ones may be heavier than the expensive types, but certainly not as heavy as the two-piece types.
If you are so minded, you might also want to consider the string tension which is measured in terms of pounds. As a rule, a lower tension is recommended for beginners with undeveloped or weak wrists (badminton uses a lot of wrist). A lower tension string adds power to your swing because of the so-called "trampoline effect"; the soft strung racquet gives more bounce to the birdie upon contact. For seasoned players, however, since they have already developed strong wrists they don't need a lower stringed racquet to aid them in delivering powerful shots, which explains why they usually have high tension strung racquets. But if you have powerful wrists, such as tennis players who are used to considerably heavier racquets, a high strung racquet might just work fine for you. The benefit of such racquet is the control it imparts. If the tension of your racquet string is low or loose, the additional bounce it imparts on the birdie makes it harder to control especially when doing net shots.
Training
Even if you only want to have a recreation and exercise, it is helpful to learn some of the basics of badminton. Only when you can do the basic moves that you get to enjoy the game more and get some sweat running down your body. The people you see in court who seem content on just hitting the birdie back and forth may soon get worn down by the exercise because it eventually becomes monotonous. If you're getting into the sport, might as well do it right even if you've no intention of becoming a pro. I promise you you will enjoy your game more!
At least you should learn the correct grips, forehand and backhand swings, and a little footwork. Of course, you can't play a game without knowing the rules.
Physical Conditioning
Badminton requries stamina, speed, flexibility, agility and strength. Stamina gives you endurance to last a game; speed to get to the birdie; flexibility to reach tight spots; agility to make sudden changes in direction or movement; and strength to impart power to your shots. You don't have to be in olympic condition to play badminton, though, especially if you only want to become a recreational player. But at least make an effort to develop these attributes if you want an enjoyable game.
Before playing any game or even just playing hit birdie back-and-forth, it is important to stretch and warm up. Be sure to stretch your legs, arms and torso to avoid injuries. The same thing is true of warm up; warm up your body to get your circulation going and limber up so that your tissues become ready for the battering they'll get. After the game it is also important to cool down gradually. Don't just sit down after a game. Allow a few minutes to settle your body by doing brisk walking around the court. You don't want to overwhelm your heart by suddenly stopping bodily movements after an intense game.
Stretch also to avoid muscle pains later on, although as a beginner you will surely experience muscle pains the following day because you will have woken up many of your before unused, sleeping tissues, especially if you're a potato couch or have been living a sedentary lifestyle. Equally important is that you consult your doctor if you are physically fit for undertaking strenuous physical activities before deciding everything else.
Hydration
Do not forget to keep yourself hydrated before, during and after your game. This is especially important during summers or high temperatures. Your body needs fluids and getting dehydrated may prove serious, even fatal. Be sure to drink water or high electrolyte fluids, such as power drinks. These types of drinks are highly recommended as they provide better supply of electrolytes in your body that you lose fast during games. Be careful not to drink too much water after a tiring game as you may suffer from water intoxication or hyponatremia. You may have heard of an American cyclist who died drinking too much water during a race. Drink water in moderation.
Well, I guess that pretty much covers your start. I wish you a fun and healthy game; happy smashing!!!
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