Strength can be divided into muscle strength, explosive force and muscle endurance. Badminton players should not only have good muscle strength and endurance, but also have excellent fast strength, that is, "explosive power." Only by developing the three aspects reasonably can we improve the coordination of movements and the flexibility of lower limbs, and greatly improve the rate of footwork movements.

Squat against the wall with the ball.

Training purpose: To strengthen the endurance of leg muscles, the ball between knees can particularly emphasize the strength of the medial part of quadriceps femoris, which is beneficial to the stability of patella and knee joint.

Action essentials: the hips, back and back of the head are against the wall, and the knee joint is bent to about 90 degrees, that is, the thigh is flush with the ground. Step forward with your feet, and the range can be adjusted according to whether your thighs are parallel to the ground. Keep your center of gravity between your legs. Feet shoulder width apart, toes forward. A soft ball is sandwiched between the knees to keep the ball always squeezed by the legs. Squat as long as possible until you can't hold on. Generally, it starts from 1-2 minutes, and the practice time can be increased to 3-5 minutes.

Squat jump

Training purpose: lunge squat is a traditional leg and hip muscle strength training. Adding take-off and landing movements to lunge squat can significantly improve the explosive power of legs.

Action essentials: spread your feet back and forth. When squatting, make sure that the knees of the front and rear legs are bent at 90 degrees. You can adjust the spread of your feet accordingly. Take off in place after squatting, and exchange the position of front and rear legs in the air. After landing, continue to squat to complete the pressing stage of the other leg. Alternate legs, complete 8- 10 times on each side as a group, preferably 2-3 groups.

Cardiopulmonary training

rope skipping

Jumping rope has always been a physical activity that badminton players must practice, and many special tests also choose skipping rope as one of the assessment criteria. The most common jumping methods are single shake and double shake. As the name implies, single shaking means jumping up and shaking the rope once, and double shaking means jumping up and shaking the rope twice. Special athletes can complete 150 double shake in one minute, and can complete it continuously in 20 minutes 1500 double shake.

Practicing skipping rope continuously within the specified time not only requires very high cardiopulmonary endurance, but it goes without saying that beginners can reach the degree of being out of breath by jumping for 5 minutes and 20 minutes continuously. Moreover, the muscles used for skipping rope are very similar to those needed for badminton. Continuous jumping can train the endurance and stability of the muscles around the ankle joint. The arm mainly uses the muscles of the forearm and wrist to swing the rope constantly, and these muscles are exactly the important strength parts in the process of hitting the ball.

Throwing tennis

One throws the ball, one catches it, and then throws the tennis ball back to the thrower. The route of pitching can be freely selected, including front, back, left, right, side front and side back directions. This practice is very similar to the common multi-ball practice in badminton, except that the multi-ball practice is to hit the ball with a racket, while the throwing and catching of the ball is to catch the ball by hand. So the focus of this exercise is not whether you can catch the ball, but the running route and footwork speed. Each group can practice 30-50 times, with 3-5 groups each time.

Trunk core strength training

The trunk connects our upper and lower limbs and is a bridge to transfer strength from the legs to the wrists. Starting before hitting the ball, braking in place and hitting the ball with the same strength are all coordinated actions of the whole body. With the core part as the link, the upper and lower limbs are coordinated and connected, so that the whole movement can be done in one go and leisurely. Core strength training is mainly aimed at the deep muscles used to stabilize the lumbar spine, namely transverse abdominis, oblique abdominis, oblique abdominis and vertical spinous muscle. The following actions strengthen the above muscles respectively.

Back extension of fitness ball

Objective: To train the vertical spinous muscles on the basis of keeping the lumbar spine stable.

Action essentials: Lie on the fitness ball and step on the ground or corner with your feet firmly. Beginners can start with one-handed lifting and practice alternately with both hands. Raise your arms, stretch your torso backwards until your body is diagonal, and then your body will recover downwards. Due to the unstable characteristics of the fitness ball, we must pay attention to tightening the abdominal muscles to stabilize the trunk when completing this action, so as to avoid shaking the body left and right when lifting. After a period of practice, you can raise your hand at the same time or raise the opposite hand and leg at the same time, which increases the training difficulty.

Fitness ball board bracket

Training purpose: Strengthening the transverse abdominal muscle is an advanced movement supported by flat plate, which has good requirements and training effect on the transverse abdominal muscle.

Action essentials: cross your hands and fingers, support the ball at three points with your elbows on both sides, and keep your body as diagonal as possible. Compared with the basic flat support, the plane of the support has changed from a stable cushion to a soft and elastic fitness ball, so it requires higher muscle balance between the body and the shoulder joint. It may only last about 30 seconds at the beginning of the exercise. After a period of time, try to extend the support time, but pay attention to whether the action is deformed. If you collapse or lift your hips, it means that your muscles are not completely tightened or tired. You should adjust your posture or stop practicing.

Supine fitness ball rotation

Objective: To keep the lumbar spine stable and strengthen the internal oblique and external oblique muscles.

Action essentials: lie on your back on the fitness ball, and the ball is placed on the shoulder blade. During the whole movement, raise your hips as high as possible and keep your body level with the ground. Hands crossed, arms straight, perpendicular to the body. Try to keep the lumbar spine and pelvis still, inhale and rotate the upper body to one side of the shoulder blade to leave the fitness ball, exhale and turn back to the center. The focus of this action is to stabilize the torso, not the extent of rotation. Focus on the side abdomen while raising your hips, and feel that your outstretched arm is pulled back by the muscles of the side abdomen. Both sides alternate, each side 10- 15 times as a group, 2-3 groups.

Special function training

Always one step away from catching the ball? Can't stop the car when you run to the net? Besides leg strength and correct running method, how to take the last big step and stand in front of the net with a steady lunge is the key to determine the quality of hitting the ball. The following action is to improve the difficulty of the original lunge by using the instability of the balance pad and the elastic resistance of the rubber belt. The purpose is to better grasp the rhythm of the stride, improve the functional strength of the lower limb muscles, and improve the stability of the stride landing.

One-leg balance pad stride

Action essentials: put a balance pad in front of your body, and the distance is just one step forward. The right leg takes a step forward (if the player holds the racket with his right hand, it is the opposite), falls on the balance pad, bends the knee joint to complete the lunge, and then retracts the leg. You can also put the balance pad in front of the left and right oblique and practice the same stride action.

Rubber band resistance forward pace

Action essentials: Tie the two sides of the rubber belt into a circle, hold the rubber belt in a circle with your left and right feet, and spread your feet back and forth. The right leg of the player holding the racket in his right hand is in front, and the distance between his feet is a small step. Step forward, left leg forward, right leg forward. Keep the tension of the rubber belt constant, and don't let the rubber belt relax completely even if it retreats.

The above two movements are practiced in each group 10- 15 times, with 2-3 groups each time.

Besides the above training, flexibility is also very important for gait movement. Many world-class female badminton players often make a "vertical fork" when catching the ball in the frontcourt, and can quickly get up and retreat to the position after successfully saving the ball. Many amateurs worry that flexibility training will affect the development of muscle strength. In fact, we can see the perfect combination of explosiveness and flexibility from excellent athletes. At the same time, good flexibility can also prevent injuries in intense practice and competition.