How to improve and strengthen your legs as an amateur badminton enthusiast

Thighs: Barbell squats.

Method: Warm up well before training and move your joints (you can jog for 5-10 minutes, then stretch your joints for 3-5 minutes).

First use 40% of the maximum weight to do a group of warm-up 10-15, then add to 60% to do a group of 8, add to 80% to do 3-5, and then according to their specific situation to increase the weight to do one, if you feel that you still have the strength to do the same, and so on (you must do what you can, do not compete for the force), when you feel that the weight has reached the limit, reduce the weight to 80% to do 6-8, and then reduce to 70% to do 10 to give (this weight to do two groups), Then reduce it to 60% to make 12 pieces.

For the training of calf muscles, the main use of barbell lifting, action essentials: legs straightened forefoot landing on the ground quickly lift the heel, 20 groups, do 6-8 sets, and then do continuous vertical jumps to touch the height of 4-6 groups, each group of 10-12 times. I believe that after 3-6 months of training, there will be a qualitative leap in leg strength.

The amount of strength determines the speed of a badminton player to a large extent, so strength training has always been valued by badminton coaches and athletes. Here's what I've put together for you, welcome to read!

Training methods for increasing upper limb strength in badminton:

Badminton upper limb general strength exercise method.

1. Dumbbell exercises: side raise, prostrate side raise, alternate upward lift of both arms, forearm flexion and extension of front and back, wrist flexion and extension.

2. Horizontal bar pull-ups.

3. Push-ups, finger push-ups.

4. Bending and extending the parallel bar support arm.

5. Various barbell exercises: continuous forward and upward jerk, neck back and arm flexion and upward lift, front and back grip forearm flexion and extension, wrist flexion and extension.

6. Hold the hammer or use a grip device instead.

Badminton upper limb special strength exercise method.

1. Swing the badminton racket: according to the various hitting actions of the badminton, do fast swing and hard swing.

2. Swing the tennis racket: imitate the various hitting actions of badminton, and do fast swings and hard swings.

3. Dumbbell exercises: side raise, prostrate side raise, alternate upward lift of both arms, forearm flexion and extension of front and back, wrist flexion and extension.

Badminton training methods to increase lower limb strength:

Badminton lower limb general strength exercise method.

1. Side kicks.

2. Hang your legs.

3. Half squats and squats with bare hands.

4. Weight-bearing half-squat, squat.

5. Raise the heel with bare hands and weights.

6. Jumping steps: Use the multi-step steps of the stairs to jump up with one or both feet continuously.

7. Frog jumping.

Badminton lower limb special strength exercise method.

1. Half squat, squat forward, backward, left and right side grinding and stepping: forward stepping to imitate the net footwork, to the left and right to imitate the catch ball step bridge fighting method and to both sides of the jump footwork, backward stepping to imitate the backcourt two bottom line passive footwork bottom line flat volley footwork.

2. Two** for the front, back, left and right jump: start to jump forward with the right foot, kick back immediately after the right foot lands, then jump backwards with the left foot, push to the right immediately after the left foot lands, jump to the right immediately after the right foot lands, kick to the left immediately after the right foot lands, and then jump to the left side with the left foot, and so on.

3. Cross kick jump with both feet: Push your feet together and do forward, backward, left and right kicks in the direction of the cross.

4. Jumping on both sides: Imitate the jumping assault footwork on both sides to make a large jump to both sides.

5. Sand pit practice: Practice in a sand pit can enhance the difficulty and intensity.

6. Weight-bearing exercises.

1. Single footwork exercises.

When practicing footwork for the first time, first follow the essentials of various footwork points with your bare hands, break it down step by step, and then practice. This stage is mainly to understand the order of the steps and the final posture before hitting the ball.

2. Comprehensive footwork exercises.

On the basis of mastering each individual footwork point, several individual footwork are combined to carry out a full-field comprehensive footwork exercise. Beginners generally go through the following steps to perform comprehensive footwork exercises:

Footwork exercises for fixed movement routes.

This stage is mainly on a fixed movement route, familiar with the running route of each individual footwork. For example, starting from the center position, retreating to the forehand baseline, then returning to the center position, then going up to the right net, then returning to the center position, and so on.

Footwork exercises that do not fix the path of movement.

After mastering the movement footwork in each fixed direction, you can perform full-court movement exercises in non-fixed directions. Practitioners are free to practice footwork throughout the course as they wish. Practitioners can also perform comprehensive footwork exercises under the instructions of the off-site commander:

The commander points to the front of the net, and the practitioner enters the front of the net with the above net footwork;The conductor points to the backcourt, and the practitioner retreats to the backcourt. Attention should be paid to the footwork practice of non-fixed moving routes: whether it is self-practice or practicing according to off-site guidance instructions, it is necessary to avoid moving the steps mechanically by inertia, but should do more irregular points and repeat running, so as to combine it with actual combat.

Footwork practice for hitting back multiple balls.

The sparring partner sends multiple balls to the front and back of the practitioner's point, forcing the practitioner to move with various footwork to meet the incoming ball. This practice method can practice both steps and techniques, with high practice density and good practical effect.

First of all, increase your stamina and run more steps.

Secondly, on the court, run at the right pace, and gradually accelerate, and when running, be steady! Don't make extra steps, which will waste your running time, in fact, jumping rope is a good method, you can also try.

To practice badminton well, you must pay attention to the following details: 1. Be prepared before practicing, otherwise it is easy to get injured 2. Develop a correct and flexible grip (forward and backhand) grip method, and resolutely correct the "fist grip" and "fly swatter grip" 3. Adopt the method of multi-ball training to practice each technique so as to strengthen the technique 4. The serve should start from the high and far ball, and gradually practice other after mastering it 5. The backcourt technique should also master the high ball and then practice flat high ball, hanging ball and killing ball. And pay attention to the process of retreating must first raise your elbow sideways, so that you can use the limited strength of your whole body to the moment of playing, and there is a need to have a backward around the action of the racket, just like whipping 6, you must pay attention to the grip before hitting the ball relaxed, otherwise you will not be able to use the strength 7, when you first start to practice the backcourt ball do not practice in the field (because you will definitely not be able to hit the ball or the ball holder at that time), but to practice the hanging ball first - tie the ball with a rope to the height of your grip and hand straight, and then repeatedly practice the high ball in place, Until there is a certain feel 8, whether it is the back court or the front court, the ball practice must be from the spot practice to the moving hitting practice, from multiple balls to one ball. When moving, you must land on the ground with your forefoot and not all your feet, because playing badminton is a process of constant movement.

And after playing a ball, you generally have to return to the center position, which requires the kick of the forefoot and the forward step. Otherwise, it will be too late to slow down and then combine techniques 9. When playing the front court, we should pay attention to lightness and delicacy, especially when rubbing the ball, we must first lower the center of gravity and slightly flex the lower limbs when we need to pick the ball and push the ball by moving the handle of the fingers and wrists, and rely on their explosive power, so we can't rely on throwing the big arm, so that the ball is not in place and has not broken out 10. When you need to prepare to catch the ball, you must first lower the center of gravity, and the lower limbs are slightly bent 11. When receiving the serve, you must pay attention to the action of the opponent's hand, During the play, you should pay attention to the direction of the opponent's incoming ball, in short, try to judge in advance 12, the hitting point of the backcourt ball must also be selected, and the high ball and the drop ball should be a little forward just above the shoulder on the same side of the grip of the racket, and the killing ball should be closer to the front 13. When receiving the backcourt ball, you should also grasp the angle of the racket surface, such as pressing forward and leaning back when hitting the ball. In the same way, the high ball should also be tilted back, and the arm should be rotated from external rotation to internal rotation at the moment of play, and the wrist should be extended to flexed.

14. In addition to manual exercises, pace exercises are indispensable from beginning to end 15. Interspersed with some special quality exercises 16. Pay attention to the rules (especially for serving).