1. Common training methods:
(1) Dumbbell exercises
The dumbbell pushes the dumbbell body forward and lifts horizontally.
Dumbbells are raised horizontally in front of dumbbells.
Dumbbell chest expansion dumbbell two arms exchange swing
Dumbbell side lift dumbbell forearm flexion and extension
Dumbbell body forearm exchange push dumbbell arm left and right.
(2) unarmed practice
Stand with your hands upside down against the wall, with your arms bent and stretched against the wall.
Push-ups, push-ups and high-fives.
Finger supine support
Sandbag ball and solid ball practice
Throw forward with one hand, and throw forward with one hand (both hands).
Push the ball sideways with one hand and throw it backwards with two hands.
One-handed shoulder forward throwing ball and two-handed side throwing ball sandbag ball and solid ball practice
. Common upper limb specific strength training methods;
(1) Continuous swing badminton racket: According to various hitting movements of badminton, do a quick swing and a hard swing.
(2) Swing the tennis racket: the method is the same as above.
(3) Hold a lightweight dumbbell and do swing exercises continuously and quickly.
(4) Swing the ball continuously against the wall.
(5) throwing softball at the wall.
(6) Pull rubber strip up and down.
Lower limb strength
Lower limb strength training is the key. The burden of badminton players is mainly on the lower limbs, and the characteristics of lower limb movement are the conversion footwork from front to back and left to right. Therefore, strengthening the strength training of lower limbs can lay a good foundation for fast moving gait.
Lower limb strength training is mainly to develop hips (pelvis), legs (calves) and feet (ankles).
1. Common training methods:
(1) freehand exercise
Static half squat
Squat down on one leg
Squat up
One-legged jump
Vertical jump
Buckling jump
lateral jump
Jump forward
Standing triple jump and multi-jump
Frog jump
Jump and tuck
Jump up and turn around.
Carry a barbell on your shoulder and step up the steps.
Common methods of special strength training for lower limbs;
(1) lunge jump. If a large range of movements is required, push it up hard; If the action range is small, the action frequency should be fast.
(2) Step forward, backward, left and right. It is required to push the ground quickly and follow the hips when changing directions.
(3) Squat forward and run backward. Both legs are required to cooperate and coordinate, and the hind legs are raised at high frequency.
(4) Step down and move left and right. Require quick left and right start.
(5) lunge and push back. It requires moderate speed to complete the action, and the rhythm is obvious.
(6) Bend your knees and pedal around. The heel is required to be lifted and completed at a medium speed.
(7) Squat forward, backward, left and right lunges. When it is necessary to change direction, the hip movements should be obvious.
(8) bunker practice. The above exercise method can be carried out in the bunker.
(9) weight-bearing exercises. The above exercise method can be carried out by wearing sand clothes and tying sandbags on your legs.
Strength of trunk muscles (abdominal and back muscles)
In badminton, all kinds of movements need strong trunk muscle strength, such as turning gait, various smash movements, returning to the center after saving the ball on the internet and so on. So for badminton players, don't neglect to improve the strength of trunk muscles (abdominal and back muscles).
The general training methods and special training methods of trunk muscles (abdominal and back muscles) are basically the same. Commonly used methods are:
(1) freehand exercise
sit-up
Lift your legs.
Lie on your back with your ends up.
Supine stretching
Prone flexion
Sit-ups and turns
Prone, bend and rotate backwards.
) general speed training
Common methods:
(1) Run in the same place or during the journey;
(2) Fast backward pedaling in situ or during traveling;
(3) running with high feet in the same place or during a trip;
(4) running fast and striding;
(5) Run uphill or downhill;
(6) Fast running step;
(7) accelerate running;
(8) Kick and run quickly;
(9) Quick swing arm (standing or sitting);
(10) Pull rubber strip quickly;
(1 1) Run at full speed from 30 to 100m.
Special speed training
Special speed refers to the speed at which athletes complete their movements and swing the ball in a unit time.
Common methods:
(1) Quick free-hand and holding swing practice;
(2) practice hitting the ball against the wall quickly;
(3) quickly swing the tennis racket;
(4) Swing a lightweight dumbbell quickly;
(5) various fast multi-ball hitting exercises;
(6) Practice rubber strip quickly;
(7) Use the badminton court to quickly run back and forth, quickly slide, quickly cross, and quickly move with combined footwork.
(8) Fast skipping (various skipping methods).
You don't have to practice all the above methods, but you should arrange upper limbs, lower limbs and trunk to practice. You will experience it after a while, and then increase your movements and exercise. I wish you progress.
Supplementary date: 2003-11-2601:08:13.
Forehand straight ball (sideways take-off): The preparation posture and action essentials are basically the same as forehand golf. 1. After the steps are in place, bend your knees to lower your center of gravity and then take off. 2. When taking off, lift the shoulder to drive the upper arm, forearm and racket to lift, fully stretch the body upwards and hit the ball as high as possible. At the same time, the body leans back, holds out the chest, and is anti-arched. 3. Then the right upper arm swings back to the right, the forearm swings back naturally, and the wrist stretches back. The forearm drives the racket up and down, so clap your hands loosely. 4. Then rotate the abdomen in the air to drive the right upper arm to swing up to the right, with the elbow as the guide, the forearm swings forward at full speed, driving the racket to swing forward at high speed. 5. When the hitting point is in front of the shoulder, the forearm and wrist rotate forward and press down, and the wrist flashes to kill the ball. At this time, the fingers should suddenly grasp the handle and concentrate the explosive force of the wrist on the hitting point. The angle between the racket and the horizontal plane in the hitting direction is less than 90 degrees, and the racket hits the back of the front bracket to make the ball go straight down. 6. After killing the ball, the forearm moves forward inertia. Take the racket back to your chest during the return. 7. Because the right leg swings from the back to the right and forward during the rotation of Action 4, the center of gravity of the body will move forward immediately after landing in Action 6, thus returning to the midfield.
Forehand kill diagonal ball (sideways take-off): the preparation posture and action essentials are the same as forehand kill straight ball. The difference is that after taking off, the body turns to the left and exerts force to help the arm hit the ball obliquely.
Overhead straight ball and oblique ball: the action essentials and preparation posture are the same as overhead high ball. The difference is that when you swing and hit the ball, you should concentrate on pressing down in a straight line or diagonal direction, and the angle between the racket face and the horizontal plane in the hitting direction is less than 90 degrees.
Kill a straight ball in the air: step back with your right foot sideways and prepare to take off. After take-off, the body jumps to the right, the upper body leans back to the right into an anti-bow shape, the right arm is lifted to the right, and the shoulders are pulled back as far as possible. When hitting the ball, the forearm swings upward at full speed, and the wrist protrudes from the back and rotates downward through the forearm. At the same time, hold the racket tightly to press the wrist to produce explosive force and hit the ball forward and down at high speed. After a sudden smash, the right foot landed on the right side, and the center of gravity was in front of the right foot. The right foot falls in front of the left side, and the left pedal moves back to the middle position, and the arm naturally recovers forward with inertia.