Tag: Injury Prevention


Currently she has completed +200 official marathons and has no plans to stop. As a long-distance runner its tough to stay clear of injuries and Pernille reveals that she has certainly also had her fair share of them.

To stay strong and minimize the risk of injuries, she often uses 6D SLIDING next to running to protect and strengthen her muscles and joints.

Pernille Krogh

Age: 29 years old

Club: Member of Club 100 Marathon Denmark

Instagram: pernille_krogh

Privately: Pernille is born and raised on Southern Zealand, and has since lived a couple of years in Copenhagen. Right now she is based in Jutland as she is currently in the process of taking her Basic Officers Education at the Varde Barracks where you are introduced to leadership training for the Danish Armed Forces. Pernille already has a Professional Bachelor in Nutrition and Health as well as a Master´s Degree in Sports and Health with a specialization in Competitive – and Elite sports.

Link to articles in other languages / here you can also by you own set of 6D SLIDERS.







Of all the racquet sports badminton is the fastest, involving flying foot, lightning reflexes, terrific body balance, excellent reach, quick recovery time and immense stamina to dominate.

Elite badminton players are required to have a high level of skill. Though, to be a successful badminton player you also need to possess a variety of fitness capabilities such as; Aerobic fitness, reflex, flexibility, speed, balance, reaction time, agility, power and strength. All these fitness components can be developed with systemised assessment and training with 6-Directions. There are no rest intervals between prolonged rallies. This meaning a player needs to be incredibly fit to withstand the physical strain, otherwise he is liable to lose long rallies due to fatigue and injuries.

Strength-training with 6-Directions

Due to the low weight of the racquets and the low inertia of the shuttlecock, badminton players gain an advantage from an increased level of strength endurance and speed strength. With the help of 6D SLIDING from 6-directions, a badminton player can develop both strength endurance and speed strength by using a variety of sliding exercises. 6D SLIDING can be used in combination with other strength-training tools such as Dumbbells, barbells and kettlebells, as well as rubber resistance power bands. Before any 6D SLIDING training programme, a proper warm-up with stretching is recommended as it will help expand the range of movements and increase the core muscle temperature. Post-workout stretches will improve the muscle recovery and prepare the player for the next session.

“Several of these strengths and injury prevention exercises, which are extremely important for elite players, might be a bit boring. Training with 6D SLIDING makes it much more fun for both older and younger players.”

– Casper Wiklund, Head Coach, Lyngby Badminton Club.

Major muscles used

Badminton involves the use of several muscles groups depending on the movement performed by the players. Badminton requires a lot of lunging movements. With the various 6D SLIDING lunge exercises, you will engage several muscles from hamstring to gluteus maximus or butt muscles. The adductors and abductors, respectively, are also heavily used, especially when doing lunges in multiple directions and angles. It also includes loads of twisting and reaching movements which place a significant demand on your core muscles, waist and lower back. Smashing the shuttlecock uses the muscles of the chest, back and shoulder, and the degree of use solely depends on the shot being played.

“6D SLIDING trains the core, which incredibly important for all the movements we make. It trains as well our coordination and stability of the body.”

– Casper Wiklund, Head Coach, Lyngby Badminton Club.


As strength training is one of the fitness components that need to be addressed in your programme, you should perform compound 6D SLIDING exercises with multi-angle and jointed range for making it skill and functionally specific. Perform exercises for both anterior and posterior compartment is recommended for better effectiveness and to reduce the risk of injuries due to overuse.

“Our players use them when they are out at tournaments and preparing for matches. It is easy to use to warm up the joints and muscles – We recommend our players to take 6D SLIDING with them in their gym bags anywhere!”

– Casper Wiklund, Head Coach, Lyngby Badminton Club.

These 7 step will improve your overall badminton skills

  • Work on all components of fitness along with the strength protocols — speed, agility, quickness, reaction time, flexibility and breathing technique play a vital role in developing an overall fit player.
  • Establish a varied warm-up routine, from dynamic to PNF stretches. Incorporate 6D SLIDING as part of the warm-up to work on footwork.
  • Footwork and on-court drills specific to a particular skill set can be drawn up either with an assisted or 6D SLIDING.
  • Speed and explosive power work through plyometrics, 6D SLIDING can be used as tools with a varied time interval and recovery ratios. Rally simulation can be done with recovery ratio timings.
  • Good aerobic regime plays a vital role in recovery and sustenance for long rallies and recovering between high-intensity points.
  • Increasing fitness by restoration of muscle tissues during rest. Make sure you are getting seven to eight hours of sleep each night and adhering to a good active or passive recovery protocols, especially before badminton games.
  • Finally, strength and explosive power conditioning with 6D SLIDING should form an essential part of your training programme to maximise speed on the court and powerful overhead smashes.

#badminton #6DSliding #6DSport

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