How to practice badminton skills, badminton skills stick to tennis

1. Practice of diagonal high and far balls: in teams of two, repeatedly play diagonal high and far balls, the target is the corner of the backcourt, don't be afraid of mistakes. 5 minutes in total. (After becoming proficient, you can practice some backcourt flat high balls).

2. Practice of straight line high and far balls: in teams of two, repeatedly play high and far balls along the sideline, the target is the corner of the backcourt, don't be afraid of mistakes. 5 minutes in total. (After becoming proficient, you can practice some backcourt flat high balls).

3. Practice of the ball in front of the net: 20 balls as a group, one person throws it by hand, one person rubs or hooks or pounces, and two people alternately for a total of 10 minutes.

Fourth, the straight diagonal line split ball practice: two people pick one split hanging, the pick side try to put the ball in place, the target back court corner as high as possible, the practice of the split hanging side to pursue quality and gradually accelerate after proficiency. The two alternate for a total of 10 minutes.

Fifth, the practice of killing the ball and catching the ball: at the beginning, the killing side should not pursue strength, first to land, and after the accuracy is improved, gradually add strength. The receiver can practice the cushion net and the backcourt, pay attention to the control of the paddle surface when blocking the pad net, pursue quality, and do not be too nervous in the arms.

When stretching the ball in the back court, the hitting point should be as far as possible in front of the ball, and the swing range should not be too large when stretching the ball. (In front of the hitting point* is to hold the racket, the head of the racket is half down, from left to right, around the front of the body, draw a semicircle in the air, and the hitting point should be near the line drawn in the semicircle) The two people alternate for a total of 10 minutes.

In fact, badminton training is complex and diverse, such as playing multiple balls, point control points, playing more than one and so on are effective ways to improve ability, summarize the usual training methods, combined with the specific situation of enthusiasts.

I used to be engaged in this profession, I think the first thing to practice is to practice the strength of the wrist, and then to learn a variety of skills, such as killing the ball, catching the high ball, hanging the ball, etc., one to use "soft".

There are two main types of tennis balls:

The first type: the ball is lower from the height of the edge of the net, that is, the ball hit by the opponent has not completely fallen under the net, on the edge of the net, just over the net, this kind of ball you can deal with in two situations, one is to rub or pick or block the ball in the front corner of the net or straight line, that is, to play a small ball for the opponent, but pay attention to what position the opponent is, if it is the front court, this method is best not used, the second is to vigorously pick the ball, hit the ball to the backcourt, because the height of the ball is still in the controllable range, the probability of touching the net in the backcourt is not large.

The second type: the height of the ball from the edge of the net is very high, it has passed half, that is, the kind of ball that is about to land, in this case, it is recommended not to pick the backcourt, because the probability of touching the net in the backcourt is very large, if you are fast, just pick lightly, if the speed is slow, then you can only lose. All of the above need more practice, mainly to practice their pace, agility, but also to practice their wrist skills, pay attention, it is the wrist, not the whole arm, don't use too hard, or the power of a point.

Rub the net with a little bit of laughter, and then you wait for him in front of the net, and if he hits the ball in front of the net, you kill it hard; If he plays the ball in the back court, you go back and play a ball in the back court to the opponent, you stand in the middle, then you will win, no matter where he hits the ball, you can easily receive it, note: every time you play a ball it is best to go to the middle of the field, so that the chance of winning will be much greater!

Diagonal before hooking the net or putting the ball before the net and then there is the high ball in the backcourt, how to choose depends on the opponent's position and how much you know about the opponent's habits, as long as you return the ball with quality The opponent will not have a good chance, in fact, badminton is control and counter-control.

1. Buckle the net in front.

2. Change the direction of the hanging corner.

3. Return to the backcourt.

For girls who are beginners in badminton, the training program includes grip training, ball sense training and serve training.

1) Grip the racket: 1) Forehand grip method: Hold the racket lever with a non-gripping hand, so that the string side of the racket is vertically pointing to the ground, and the handle is facing you.

Body: Hold the racket handle with the racket hand, and aim the tiger's mouth at the angle between the upper left of the racket handle and the bevel; The thumb and index finger are located in the middle and front of the handle, the little finger, ring finger and middle finger are located at the back (bottom) end of the handle, the bottom end of the handle is flush with the thenar scale, and the index finger and middle finger are slightly separated.

2) Backhand grip method:

The backhand grip method is to hold the racket on the basis of the forehand, straighten the thumb and stick it on the wide surface of the inside of the handle with the inside of its first knuckle, retract the index finger at the same (or slightly) height as the thumb, and turn the racket slightly outward with the thumb and index finger, the middle finger, ring finger, and little finger hold the handle tightly, and the proximal end of the handle is close to the root of the little finger.

Note: (1) Usually hold the racket loosely, and only hold the racket tightly at the moment of hitting the ball.

2) In all cases, it is necessary to maintain the correct grip method and strengthen the concept and awareness of the correct grip.

2) Spherical Adaptation Training;

Ball sense adaptation exercises are a more suitable method. Ball sense adaptation exercises can be varied.

1. Bouncing the ball.

Method: Hold the racket with your forehand grip and use the racket to flip the ball upwards.

2. Backhand juggling.

Method: Hold the racket with the forehand grip and bounce the ball upwards with the backhand side.

3. Forehand and backhand juggling.

Method: Hold the racket with the forehand grip method, and use the front and back sides to swing the ball upwards alternately.

1. Forehand serving technique.

Clause. 1. Prepare the posture.

Stand on the midline, about 1 meter from the front service line, with your left foot in front and your toes pointing at the net, your right foot in the back, your toes pointing to the right front, your legs naturally open and shoulder-width apart, your body weight on your right foot, and your left hand holding the ball naturally flat in front of your chest, and holding your right hand.

Pat naturally with your elbow bent to the right side of your body.

Clause. 2. Lead.

On the basis of the preparatory posture, the body is turned back to the right, the left shoulder is facing the net, the right arm is raised back to the right with the elbow, the upper body is slightly forward, the forearm is slightly, and the wrist is extended as much as possible, leading the racket back to a certain height.

Clause. 3. Hitting the ball.

As you release the ball with your left hand, your body naturally turns your shoulders from right to left, and your center of gravity moves forward. The forearm drives the wrist from extension to slight flexion and flashing.

wrist and hit the ball with the front paddle.

Clause. Fourth, follow the ball.

After hitting the ball, the racket arm will naturally swing to the left front or upwards with the inertia of the movement, then retract the racket to the front of the body and adjust the grip to the racket.

Relaxed hand grip grip situation.

2. Backhand serving technique.

Stand close to the front service line, with your right foot in front, your center of gravity on your right foot, your left heel raised, and your right hand holding the racket with a backhand grip.

In front of the abdomen, the elbow is flexed, the wrist is bent forward, and the left hand holds the feather of the ball diagonally behind the racket. After that, you can serve.

The training program is divided into three parts: cultivating ball sense, improving reaction and improving speed

1. Juggling the ball: a) A small and fast (must be fast, the ball can be a little lower from the paddle surface when it is fast, about 20 30cm) alternately juggling the ball for 2 minutes, exercising to quickly change hands to grip the racket and rotate the arm;

b) Shake your wrist with your forehand and backhand and strive to hit the ball upwards for 5 minutes (the higher the better, you need to practice in the stadium or outdoors), or hit the ceiling upwards and catch it quickly with your forehand and backhand, avoid throwing your arms, and exercise your fingers and wrists to burst or catch the ball.

c) Rub the ball on the spot and hook the ball with forehand and backhand to exercise the feeling of the ball in front of the net.

2. Draw the ball against the wall:

a) Hold the racket with the forehand and raise the arm and bend the elbow (the body size and arm form two 90 degrees) to hit the wall continuously for 30 times, and the standing posture is a preparatory posture to exercise the stability and explosiveness of the racket, which is helpful to understand the height of the backcourt and the control of the racket when the ball is smashed;

b) Hold the ball 20 times on each side of the forehand or backhand, and hit the ball at the height of the shoulder and waist.

3. Starting speed training:

a) Split the left and right legs for 50 consecutive strokes;

b) 50 consecutive reps of the front and rear legs;

c) Swing and jump 50 times with your feet;

d) 50 lunge jumps;

e) Squat and jump 50 on the spot;

f) 50 steps to the left or right and one step and 50 steps each;

g) Jump rope 100 times.

The above movements are trained continuously for two weeks.

1. Be prepared for activities before practicing, otherwise it is easy to get injured.

2. It is necessary to develop a correct and flexible grip method (forward and backhand), and resolutely correct the "fist grip" and "fly swatter grip".

3. To practice each technique to adopt the method of multi-ball training, so as to strengthen the technique.

4. The serve should start from the high and far ball, and gradually practice the others after mastering it.

5. The backcourt technique should also master the high ball and then practice flat high ball, drop ball and kill ball, and pay attention to the process of retreating must first raise the elbow sideways, so that you can use the limited strength of your whole body to the moment of playing, and there is the need to have a back around the action of the racket, just like whipping.

6. Be sure to relax the grip before hitting the ball, otherwise you will not be able to exert your strength.

7. When you first start practicing backcourt ball, don't practice in the court (because you will definitely not be able to hit the ball or ball support at that time), but 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 you have a certain feel.

8. Whether it is the back court or the front court, the ball practice should be from the same 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, the time will be slow, and it will be too late, and then the combination technology.

9. When playing the front court, we should pay attention to lightness and delicacy, especially when rubbing the small ball, we rely on the fingers to move the racket handle to make the ball rotate through the net, and the ball and push the ball only rely on the strength of the fingers and wrists, relying on their explosive power, so we can't rely on throwing the big arm, so 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 your center of gravity and bend your lower limbs slightly.

11. When receiving the serve, you must pay attention to the movements of the opponent's hands, and pay attention to the direction of the opponent's incoming ball during the play, in short, try to judge in advance.

12. The hitting point of the backcourt ball must also be selected well, and the high ball and lob should be a little ahead of the shoulder on the same side of the racket, and the killing ball should be even more forward.

13. When receiving the ball in the backcourt, you should also grasp the angle of the paddle surface, such as pressing forward to kill the ball and leaning back to the high 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, step exercises are indispensable from beginning to end.

15. Interspersed with some special quality exercises.

16. Pay attention to the rules (especially for serves).

1) Dumbbell forearm head back lifting exercises;

2) Dumbbell exercises around the shoulders with the upper and lower arms up and down figure-8;

3) dumbbell forearm flexion and extension exercises;

4) Dumbbell wrist flexion and extension exercises;

5) Exercise around the figure 8 around the front wrist of the dumbbell body;

6) Dumbbell forearm swing figure 8 exercise. 2. Use a thick rubber band with a certain pulling force to hold one end firmly on the fixed object, and hold the racket with the other end of the racket, and use the similar movements of various badminton hitting techniques to pull the band.

1) Exercise of upper shoulder forearm flexion and extension (similar to upper hand batting).

2) Swing the forearm back and forth on the shoulder side of the body.

3) Forebody forearm flexion and extension exercises.

4) Forebody big arm stretch exercises.

5) Wrist flexion and extension exercises.

6) Forehand and backhand forearm quick volley action arm swing exercises.

7) Swing your arms in the backhand high ball movement.

You can improve yourself by practicing the following:

1. Basic actions.

1. Sideways racket: Raise the big arms of both hands and the shoulders level, the two arms are in the shape of "one", and the small arms of the two hands are at an angle greater than 45 degrees and less than or equal to 90 degrees with the big arms.

2. Turn around and shoot hidden: Raise your elbows to the highest point while turning around, and your forearms will hang down naturally. (forehand and backhand) 3:

Kick the racket: Push the right foot upwards to concentrate the force on the arm, and the forearm is rotated inwards and then transmitted to the wrist. 4：

Landing racket: After hitting the ball, relax, and after landing, the racket is received between the left hand and the body in the direction of force, and the remaining power is dissipated.

Second, the pace. You can practice cross-stepping and striding in a small area.

3. Draw the ball for practice.

Practicing pumping and catching against the wall will help you make quick returns when playing.

Singles Technique:

Singles Serving Techniques Types of singles play.

Singles Receiving Skills The six keys to winning in singles.

Doubles Technique: Types of Doubles Doubles Techniques and tactics of doubles serve.

Techniques and Tactics of Receiving Serve in Doubles There are five common tactics in doubles.

Technology**. Badminton grip Serving technique.

Golf Technique Drop Ball Technique.

Ball Killing Technique Ball Rubbing Technique.

Putting Technique Hook Technique.

Throwing Technique: Pumping technique.

Lob technique. Tactics & Fitness:

11 Main Hitting Techniques The main points of hitting are smooth.

10 Tips for Badminton Tips for Winning in Badminton.

Badminton Technical Training Badminton Physical Training.

Finger exercises that are easy to ignore The development direction of badminton technology.

Badminton Teaching Methods Badminton tactical knowledge.

Badminton technique selection The practice of jumping with both feet to kill the ball.

How to do physical training 16 ways to play badminton well.

If you want to improve, you need to think about it.

Resources.