In badminton, footwork requirements play a vital role in sports effect, so leg strength training is essential. We will introduce several groups of training methods of explosive force of lower limbs, hoping to help improve your leg strength.

Stand with your feet shoulder width apart, lean forward slightly, get your arms ready, squat until your thighs are parallel to the ground, and then jump up quickly and vertically. A group of repetitions 10 to 15 times, 3 to 4 groups each time. The shorter the squat jump interval, the better.

Stand facing the box with your feet slightly wider than your shoulders and your lower limbs in a crouching position. Jump on the box quickly, then get off the box, don't jump backwards. A group of repetitions 10 to 12 times, 3 to 4 groups each time. The shorter the interval between squatting and jumping, the better, and your feet should fall softly on the box.

Stand on the side of the box, feet slightly wider than shoulders, lower limbs squat, and quickly jump on the box. Leave the box and don't jump backwards. Repeat one group 10 to 12 times, then practice on the other side, and repeat 3 to 4 groups. The shorter the interval between squatting and jumping, the better, and your feet should fall softly on the box.

Stand on the side of the box, put your right foot on the box, push your right foot hard to the ground and try to take off vertically. When landing, the left foot falls on the box and the right foot falls on the ground on the other side of the box. Repeat from here. 10 to 12 times, 3 to 4 groups each time. The shorter the interval between squatting and jumping, the better, and your feet should fall softly on the box.

Stand in front of the fence, squat down, then jump forward, fly over the fence and land with your feet. Repeat 10 to 12 times, 3 to 4 groups each time.

Stand in front of the hurdle, squat down, then jump up, fly over the hurdle and land with your feet. Repeat 10 to 12 times, 3 to 4 groups each time.

Stand in front of the fence with one foot, squat down, then jump forward, fly over the fence and land on one foot. Repeat 10 to 12 times, and then practice on the other foot, 3 to 4 groups at a time.

These leg strength exercises don't need professional equipment in the gym, just give you an open space. As long as you keep practicing, I believe you can get faster and faster on the court.