How to practice badminton reflexes

Reflexes are divided into conscious and physical. In addition to the sensitivity of the innate reflex nerve, consciousness is also related to the mental state and the conditioned reflexes developed during exercise. The main physical manifestation is whether the body can make timely and effective actions when the consciousness keeps up with the opponent's incoming ball.

This needs to be achieved by strengthening the ankles. The main training method is to carry the barbell of the weightlifting to tiptoe (heel raise) again and again, but pay attention to the number of times and sets, generally 15-20 times a group, do 5-8 sets once, overtraining will lead to injury.

The first step is to lay the foundation, that is, to read more teaching** and other teaching materials, and practice basic footwork movements. Then the next step is to practice more and become more familiar with it, and pay more attention to the process of playing, so as to improve the places where you can't run well. A good pace is to run more, we must practice more, run more, only in this way can the pace be truly improved.

That's what makes the truth come into practice.

Hit the wall - reflexes.

Specialized practice pace in the open space.

Fight against the wall, fight with teammates, practice diligently.

Reaction: The practice of reaction ability, we are mainly based on hitting the wall, because hitting the wall can not only practice reactions, but also improve the ability of your forearms, wrists, fingers, ball control, etc. It can be said that hitting the wall is one of the most effective solo exercises to improve the skills of badminton players.

Then, according to our ability, we can choose a distance that is enough for us to respond and complete the stroke. At the beginning of the practice, the ball will fly after hitting the wall (the wall is flat), at this time don't think that it is a problem with the ball or the wall, in fact, it is caused by the direction of your force or the problem of power control, so you need to be patient and prepare a few more balls to hold in your hands, so as not to spend too much time picking up the ball.

This is very important! You must not stand on your feet. 2. The forearm wrist fingers should be relaxed and forced, which is relatively difficult at the beginning, because the rhythm of the ball coming back is much faster than usual, so the hand needs to continue to exert force, and the hand will naturally become tighter and tighter.

Therefore, this requires constantly reminding yourself to "relax, relax, and relax again". 3. After hitting the ball, you should immediately lead the racket to fully prepare for the next shot, and you can't let the racket continue to swing out, otherwise the ball has already arrived when the racket is withdrawn.

Finally, when our abilities improve, we can continue to approach the distance between us and the wall, and further improve our abilities.

Footwork: Badminton footwork can be divided into front-court footwork, back-court footwork, and midfield footwork, and when practicing, it is subdivided into "start" (the first step), the second step, the third step, and then the forehand area and the backhand area are separated to practice one by one, and finally the different footwork is combined with different combinations (what we usually call rice-shaped footwork).

In the beginning, we can practice "starting" first. When you are ready to move, you can use small jumps to kick the ground and practice the "start" in 8 directions. Then practice the second step in each direction, and when the second step is practiced, you can use different footwork to combine two by two to practice.

When you become proficient, it becomes a combination of three, and slowly add upwards. It is important to note that at the beginning, focus on finding the feeling, and don't rush and blindly accelerate.

In addition, it is recommended that you can look up "Badminton Teaching Expert Pulse Episode 15", which has relatively detailed footwork practice instructions, I hope it can help you.

Summary. Movement 1: Basic footwork training forehand hook ball footwork:

Here is the way of stepping to the Internet, which is more suitable for short-distance adjustment and more accurate. We can break down the movement into three parts: preparation, stepping, stepping, and pushing.

Preparation: Stand with your feet slightly wider than your shoulders, using your right hand as an example, with your right foot slightly forward and your left foot slightly back. Lean forward, raise the racket with your back straight, knees slightly bent, and look in the direction of the ball.

Be prepared to keep your body elastic. Step and step: The left foot gives force, the right foot takes a small step forward in the direction of the incoming ball, and the left foot quickly follows behind the right foot.

As soon as your left foot hits the ground, you can kick the ground and step forward with your right foot to catch the ball. Return: After the right leg strides to the ground to catch the ball, the left foot slides forward to a position about 1 meter away from the right foot to stop and kick the ground, and the two feet step backwards to complete the return.

How to train to play badminton well.

Action 1: Basic footwork training forehand hanging ball footwork: Here is the way of stepping to the net, which is more suitable for short-distance adjustment and more accurate.

We can break down the movement into three parts: preparation, stepping, stepping, and pushing. Prepare for the action:

Stand with your feet slightly wider than your shoulders, using your right hand as an example, with your right foot slightly forward and your left foot slightly back. Lean forward, raise the racket with your back straight, knees slightly bent, and look in the direction of the ball. Be prepared to keep your body elastic.

Step and step: The left foot gives force, the right foot takes a small step forward in the direction of the incoming ball, and the left foot quickly follows behind the right foot. As soon as your left foot hits the ground, you can kick the ground and step forward with your right foot to catch the ball.

Return: After the right leg strides to the ground to catch the ball, the left foot slides forward to a position about 1 meter away from the right foot to stop and kick the ground, and the two feet step backwards to complete the return.

Action 2: Basic Technique TrainingThe ball whose trajectory is high and far, perpendicular to the ground when falling, and the ball that falls near the bottom line of the opponent's court area is called a high and far ball. Sending a high-quality long-range ball can limit the opponent's offensive skills to a certain extent, making it difficult for the opponent to organize an attack immediately when receiving a high-distance ball.

Prepare for position: Stand near the front tee line, facing the net, with your left foot in front and your right foot in the back, with your feet naturally separated from each other. Batting:

With your left hand, hold the ball in front of your body to the right and lower it so that it falls. The right hand is driven by the upper arm at the same time, from the right back to the front of the left, and when the big arm begins to wave, the weight of the body slowly shifts from the right foot to the left foot. Serve Preparation:

Facing the net, with your right foot in front and your left foot behind (or in a parallel position), your center of gravity on your right foot and your upper body leaning forward slightly. When holding the ball in your left hand, the head of the ball should be directly in front of the racket face. Swing the racket to hit the ball:

When hitting the ball, the racket is pushed from back to front to hit the ball. The highest point of the arc of the ball is slightly above the top of the net, and when the racket touches the ball, the racket surface is struck in a cutting style so that the ball lands near the front tee line of the opponent's court.

Note: 1. The frequency of badminton exercise should be 3-5 times a week, 45-60 minutes each time; 2. If you want to further improve your badminton skills, in addition to basic footwork and technical exercises, you should also enhance strength training.

The first month.

One or two weeks.

per week. 1. Run 2000m at a speed of 4 to 60% on Wednesday; On Friday, skip rope, jump 200 times each with one foot on the left and right feet (jump 50 times with the left foot and then jump 50 times with the right foot, then jump 50 times with the left foot, and then jump 50 times with the right foot, so that a total of 200 times with each foot, do not jump 200 times directly with the same foot, otherwise it is easy to produce fatigue and soreness) 500 times with both feet, 50 times with one jump and two rotations. It is best not to rest or pause in the above rope skipping process.

The first month.

Three or four weeks.

per week. 1. Run 2200m at a speed of 4 to 60% on Wednesday; On Friday, rope skipping is 220 jumps on one foot and 220 jumps on one foot, 550 jumps on both feet, and 60 jumps on one jump and two slaloms.

The second month.

One or two weeks.

per week. 1. Run 2400m at a speed of 5 to 70% on Wednesday; On Fridays, rope skipping is 240 jumps on one foot and 240 jumps on both feet, 600 jumps on both feet, and 70 jumps on one jump and two slaloms.

The second month.

Three or four weeks.

per week. 1. Run 2600m at a speed of 5 to 70 percent on Wednesday; On Friday, he jumped rope with 260 jumps on each side of the left and right feet, 650 jumps on both feet, and 80 jumps on one jump and two slaloms.

The third month.

One or two weeks.

per week. 1. Run 2800m at a speed of 6 to 80 percent on Wednesday; On Fridays, rope skipping is 280 jumps on each side of the left and right feet, 700 jumps on both feet, and 90 jumps on one jump and two slaloms.

The third month.

Three or four weeks.

per week. 1. Run 3000m at a speed of 6 to 80 percent on Wednesday; On Fridays, rope skipping is 300 jumps on one foot and 300 jumps on one foot, 750 jumps on both feet, and 100 jumps on one jump and two slaloms.

After three months, your cardiorespiratory endurance must improve; I wish you the pleasure of training, like me, if I am running, I will hum Jay Chou's song, and then look at the beautiful scenery or people, and run with a happy mood, not with a training mood; Come on! Have fun exercising! Finally, I would like to give you advice that from the first day you start to enjoy cardiorespiratory endurance training, choose a fixed morning every week, such as every Monday morning when you wake up from sleep, measure your heartbeat for one minute at that time, measure it again every other week, and wait for three months to measure again, you will find a big change, that is, the quiet heartbeat has improved, and the cardiopulmonary function has improved!

The pace was not correct, and the physical training was not frequent, so that was it. The more you fight with powerful people, the more physical strength you consume. If you practice your steps well, and then you have a long time to practice your steps, your physical strength may improve a little, and things that are close to your physical strength will not be overnight.

The most important thing is footwork, after the footwork is good, you can practice variable speed running and switchback running.

Your skills are not on one level, so this is not something that can be compensated for physically.

So when you practice physical fitness, you should also strengthen the practice of technique.

In fact, if you play a square ball well, poke in front of the net, pull, pick and put the hook, and then draw the ball and smash the ball, you will basically not have so much difficulty.

Of course, the technique is almost two people, and the physical fitness can be said to have an absolute advantage!

So physical fitness is also very important, keep exercising, in fact, it's good to keep running every day!

The way to improve the sense of blocking the ball in badminton: play tennis well, and you can simply give full play to it, you should buy a tennis racket that is a little heavier, so that you will play more fully, and basically wave it gently when the two people are close. For the quality of the ball, we also need to be careful to grasp it, the general tennis ball is not very good and is not durable, we should buy a better tennis ball, can be used for a long time.

In the process of playing, you must use your own wrist, not your arm, and your wrist can play the ball with a good ease and pleasure. The appropriate amplitude is also very important, everyone generally plays with their own concubine because they want the other side to catch the ball, rather than having a net in the middle, even if they win.

In the course of the fight, the two cooperate with each other well, and they can also train well, and the rate can be gradually increased In order to better safety, the interceptor can only intercept outside the circle where the passer stands, and the table tennis racket in the body and hand cannot enter the circle where the passer stands. In the same way, the passer only passes the ball within the circle in which he is standing. When the interceptor is forward, neither the passer's body nor the table tennis racket in his hand can exceed the indoor space of the circle in which he is standing.

Ball knot method: The field is 25 meters long, the spacing of each knot is 4 meters, and a parallel plane is drawn at the starting point 5 meters before the starting point. This 5-metre spacing silver trail is the work handover area.

At the other end of the site, there is a role model on each relay track. Depending on the total number of practitioners and the condition of the site, practitioners are divided into teams.

In the study, each person holds a tennis racket, and each team sends a soccer player from the starting point gradually. Return to the work handover area and send the ball to the next partner. When the other team receives the ball, run the ball again in the same way as described above until all the players have played and the usual time is counted.

Frequently Asked Questions: During the entire run, the player should not touch the tennis ball with all positions of the body, nor should the tennis ball be placed on the table tennis racket.

Concentrate on the training method of Hu Jiegaoli, pay attention to the training method of the arm, use the racket to juggle the ball to cultivate, you can also hit the ball to the wall, to resist the way of trembling, and the trouser ruler can also be used to lift the racket to improve the sense of the ball.

Special training, perseverance training, and at the same time, you can also carry out training to make athletes better feel the ball sense of badminton, and at the same time, you can also explain and publicize knowledge, and you can also let athletes and badminton have more contact with better penetration to understand the production process of badminton, so that you can improve the ball sense of badminton.

You can practice multi-person passing, you can also juggle the ball, and then you can also use the ball to relay, you must improve your ball control, and you must practice more often.

You can improve your ability to hit the ball, improve your ability to serve and lose the ball, improve your stability of the ball and guess the racket, improve your movements, and improve your reaction ability, so that you can improve your sense of the ball.