It’s hard to admit to some people, but badminton is a sport which you need a pretty decent amount of practice regularly. After having some break time from the game, you can see obvious signs that your game has dropped. One of the first common signs is you’ll see the level of your reflexes dropped and you’ll start missing shots. The decreased of your physical endurance and strength comes next; where you’ll feel fatigue in your legs, hands and perhaps your whole body.
Worry not, as we have a constructed a simple training program which is catered for anyone at different level of physical fitness which you can do at home, your backyard, the dancing studio at your local gym or any small space.
1. Skipping (Warm Up)
- For beginners, you can follow steps in the video; starting skipping with both legs (on your toes), then switch to single leg skip. Once you have mastered that, you can do alternate legs skips. Keep practicing, after sometime you can do skipping in your sleep.
- Skipping is a good exercise to keep you on your toes which is very important in badminton or almost all sports of that matter. And it’s also very good exercise to strengthen the joints on your ankles.
- For those who just can’t do skipping, you can ride a bike or jog on the treadmill. Any cardiovascular exercise works great.
- It’s recommend to start off with 10 to 15 minutes skips. Increase the duration or try doing double skips progressively.
2. Hitting against the wall
- This exercise may seems challenging to most, but it’s a great exercise once you overcome the odds. Start of slow and make sure your racket is in front of you. Relax your grip, so you can switch to the forehand and backhand grip.
- Remember to bend your knees (lower your body) for better reflex and anticipation. And take the shots at the earliest point. Use any type of tape which is in contrast color with the wall and taped 2 lines at around net level. Just like in the video.
- It’s recommended to do 500 to 1000 times. Most competitive players can do 1000 times in less than 10 minutes. For beginner, it is advised to take a couple of shuttle and just pace your self.
3. Shadow (Footwork exercise)
Shadow is form a exercise which is very effective, that most sports like boxing,wrestling, tennis and many other popular sports practices it. It emphasis one’s footwork, endurance, speed and etc. You have to push outside your comfort zone, that when you realized you can smash and follow up even more times that you normally do. If you have a pretty decent technique and wrist strength, you can use a training racket(heavy racket)or a squash racket
- Smash and Tap (Smash at the center and do the 1-2 step to the front in a tapping motion)
- Side to side defense (For more challenge you can do at random corners)
- Front corners lifting (Better to do it at full swing and take it high, as one of the most common weakness is weak lifting)
*It’s recommended to do 10 to 15 repetition and 3 to 4 sets per exercise.
4. Picking Up shuttle (Footwork exercise)
- Take around 6 shuttles. Put 5 shuttles at one corner and 1 shuttlecock in mark your center.
- 1 set consists of picking up the 5 shuttles and put them in one corner and picking it back up to the original place.
- Recommend around 2 to 3 sets for each sides.
5. Racket Swing Exercise
Racket swing exercise, focused on hand and wrist speed/strength. After some repetition you will feel your arms falling off(It’s a good sign!). You can use a training racket (heavy racket) or just a regular racket.
- Stationary Smashing (Take at the highest point, step forward your racket leg and go at full strength).
- Stationary defense (Remember to step forward if you are lifting or tapping, take all shots at the front).
- Front wrist work (Bring the shot in downwards motion, and keeping your racket control to small swing).
Ii’s recommended to do 20 to 30 strokes x 3 or 4 sets for each exercise.
5. Fast Feet Agility Ecercise
All you need is a hallway or a corridor. Distance of 15 to 20 meters is fine. Depends on your fitness level, you can do as many sets and repetition as you wish.
- Galloping (Do it as fast as you can. Bend your knees and keep on your toes. Stretch out to the corners)
- Open and close (Spread out your legs to shoulder width. Keep it on your toes)
- Shuffle & Leap (Do 2 small hops and leap at the third. Use your racket hand to lead. Imagine you are smash).
- Criss cross (Good for calf strengthening, especially there’s alot changing directions in your badminton match).
- Walking Lunges (make sure front knees don’t pass the toes, your back leg has to go down 1 inch above the ground and keep your hand behind your back).
- Sprinting (2 to 3 times repetition per set).
6. Body Circuit Exercise
Doing exercises with your own body weight it’s a great substitute for missing the gym. It’s a good for junior players to develop physical strength.
- High knee jump (Jump and knee touches chest)
- Burpees (Make sure to come back to squad position before you jump and do it with speed for explosive movement).
- Jumping lunges (Great balance and remember to go down whenever you are lunges position)
- Knee touches elbows (Keep your body straight like push up position and the right knee touch left elbow and vice versa).
- Elbow touch knees (Lie down to sit up position and raise your one your leg in a cross leg form)(Right elbow touch left knee and vice versa)
- Leg lift (keep your legs off the ground and legs straight).
- Push up (don’t need any introduction)
- Side to Side twist (Sit down and keep your legs spread and slightly bend. Twist as far and fast as you can)(30 to 50 reps).
*It is recommend to do 10 to 15 reps and 2 sets per exercise. Except for the side to side twist which 30 to 50 reps.
*Please note this exercises are just ideas which you can cooperate into your training, But for more personalized and better improvement program, questions or anything else. Please contact us directly.
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