Badminton is an intense sport. In the fierce badminton match, players consume more physical energy than playing a football match. Therefore, when a player reaches a certain technical level, if his physical fitness can't keep up, it will restrict the improvement of his skills. For badminton beginners, it doesn't seem to matter much whether they practice their bodies or not. However, with the increase of playing time, especially once a day or once every other day, we must attach great importance to physical training, otherwise it will affect the progress of the level and be easily injured.

Badminton needs both enough endurance and good explosive power. In basic strength training, professional players usually use barbells, dumbbells, weight-bearing squats, skipping ropes and waving tennis rackets to exercise the strength of shoulders, elbows, wrists, knees and legs, which are the most vulnerable places for people who have been engaged in badminton for a long time. As for special quality training, it mainly includes footwork and multi-ball training. In order to increase the amount of exercise, people often wear sand clothes and tie sand belts when practicing footwork.

For amateurs, physical training can be carried out without equipment, such as strengthening the strength of shoulders and elbows, using push-ups to exercise ankles, using the method of putting toes back and forth, using sit-ups to exercise waist and abdomen muscles, and using the method of waving mineral water bottles to practice wrist strength.

For amateurs, at least once or twice a week should be set aside for physical training for 30 to 40 minutes each time. In the process of training, you can practice selectively according to your own weaknesses. If the forearm is weak, you can practice wrist strength. You can use your forearm to swing a tennis racket, a boomerang racket or even a mineral water bottle for training. The best way to practice shoulder strength is to practice parallel bars with both hands. In addition, special attention should be paid to Doral ligament during training.

Skipping rope, especially double-shaking jump, is the most suitable physical training method for badminton, because skipping rope is a whole-body exercise, which can not only practice wrist strength, but also practice swing arm speed and enhance body coordination.

The one-week physical training plan listed below is suitable for young men around the age of 25 and one to two years old. The first, first or second long-distance running, 3000 meters to 5000 meters, the time is controlled in 20 to 30 minutes; Second, one or two footwork exercises, each time 10 to 15 minutes; Skipping rope for the third time or the second time takes about 10 minutes each time, which can be completed in three groups, with each group of 5 minutes and double shaking for 2 minutes. Others can increase or decrease the above plans according to their actual conditions.