(1) Upper limb strength
Badminton upper limb strength should focus on developing and improving the power and speed of swinging and hitting the ball, making the ball fierce and threatening the opponent.
Upper limb strength training is mainly to develop the muscle strength of wrist, forearm and upper arm (upper cup) shoulder.
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
* Wall handstand * Wall hand vertical arm flexion and extension
Push-ups, push-ups and high-fives.
Finger supine support
(3) Practice in pairs
A. Pull: When two people stand face to face, their legs are separated back and forth, and the same side feet touch each other, and the same side hands hold each other, and both hands pull each other hard at the same time, and one foot leaves the ground as a failure.
B. Resistance to arm flexion and extension: Two people stand face to face with their fingers crossed and clenched, and do resistance to arm flexion and extension exercises for 20 to 30 times. None of them should leave the ground during practice.
C. Trolley: The practitioner leans forward, and his partner holds his feet, lifts his body, and does fast crawling exercises with his hands on his back, or climbs stairs.
(4) rib exercises
Hold the ribs, bend and stretch your arms, and lift them to the side.
Push the horizontal static support forward and backward.
(5) 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.
Throw the ball forward with one hand on the shoulder and sideways with both hands.
(6) Barbell practice
One-handed lift, stand, push, ring, lift.
Push the neck obliquely upward, and then push the straight arm upward.
Forward cross lift, sit push, bench push.
Lift the barbell, rotate the barbell bar, and stretch your chest and lie prone.
Chest expansion: hold a barbell piece in each hand and straighten your arms to expand your chest.
(7) Pull-ups on horizontal bar
2. 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.
(2) 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.
(2) Practice in pairs
Asking people to jump
Leg strength confrontation
Jumping on one leg with handle
Cross lunge exchange jump
Hanging elbow jump
vaulting horse
(3) sandbag ball and solid ball practice
Lie on your stomach, put the ball between your feet, and then swing up.
Prone, spherical legs bend and stretch
Throw the ball up with your feet.
Throw the ball forward with both feet
Throw the ball behind your feet.
Throw the ball sideways with both feet
Squat forward and put the ball between your legs.
Jump sandbag ball, solid ball
(4) Barbell practice
Shoulder barbells lift heels.
Squat down with a barbell on your shoulder.
Shoulder barbells and squats
Shoulder lift barbell, lunge and leg jump.
Shoulder barbell, squat.
Shoulder barbell, jump from left to right
Shoulder barbell, jump back and forth and left and right.
Shoulder barbells and lunges
Carry a barbell on your shoulder and step up the steps.
2. Commonly used lower limb special strength training methods:
(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.
(3) 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.
(2) rib exercises
Back hanging, vertical leg lifting
Hang your back, bend your legs, and lift your legs
Back-hanging side leg lift
Back-hanging leg lifting ring
(3) Sand vest and sand leg protection exercises
Back flexion and extension rotation
Lateral buckling
Horsehead supine leg lift
Inclined sit-ups
Lift the legs on your stomach.
Lie on your back with your ends up.
(4) Static abdominal muscles and back muscles
(5) Bend backward on the bench with bare hands or load-bearing prone body.
(6) rotate by hand or with load
(7) Multi-ball practice to kill the ball
(8) Exercise the swing arm with bare hands, combined with rotation, and the forward bending action is obvious.