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Badminton Lie Down, Get Up, Move!

AdvancedCardioTier T4

Aim: to rise from lying to running, safely and smoothly. Good for: Interval cardio; Get-up power; Short sprint practice.

Targets: Hip
CardioGet-upSprint start

When to use

This is for fit people who want a quick get-up and short sprint. Use it as a conditioning drill after a warm-up. The goal is to rise from lying to running, safely and smoothly.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • The lie-down get-up sprint is the flat set, the curled rise, the drive to standing, and the sprint strides.
  1. A woman lying flat on her back on an indoor floor, feet pointing toward a painted line, arms resting at her sides.

    Step 1 of 5

    Lie flat on your back with your feet toward a line. Rest your arms at your sides.

  2. A woman on an indoor floor curling up from her back, knees drawing under her, arms pushing off the floor.

    Step 2 of 5

    Curl your trunk and knees up off the floor. Plant your feet to rise.

  3. A woman on an indoor floor driving up through her legs to standing, trunk leaning forward, legs powering under her.

    Step 3 of 5

    Drive up through your legs to a forward-leaning stand.

  4. A woman sprinting across an indoor floor, first strides firing toward the painted rear line, body leaning into the acceleration.

    Step 4 of 5

    Sprint your first strides toward the far line.

  5. A woman lying flat on her back on an indoor floor, feet pointing toward a painted line, arms resting at her sides.

    Step 5 of 5

    Walk back and lie down on your back again with your arms at your sides.

Form Cues

  • Plant your feet before you stand
  • Push through both legs
  • Lean forward as you rise
  • Take your first steps short and quick

Common Mistakes to Avoid

  • Rushing before the feet are planted
  • Pushing off the hands
  • Starting a sprint on a slippery floor
  • Skipping the warm-up

Safety Information

Sprinting carries a fall and muscle-strain risk. Use a clear, non-slip floor with a safe stopping area. Replace the sprint with a brisk walk if you are unsure.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.