For example, the sport will help you improve your ability to balance while also honing your hand-eye coordination. Lunges do not have the same strength building capabilities of the squat. Form is a very important part of weight training. Bodyweight exercises are great, but you simply cannot provide as much weight to them as you can with additional weights. Weight training for badminton is quite taxing on your body. Stand with legs together Place hands on hips (or raise them straight up to make it a little harder). Keeping this hand position, come under the bar and bring your shoulder blades back. Aerobic Training / Cardiovascular Fitness Endurance or aerobic fitness is vital for badminton. Power (vertical jump, standing long jump) 6. This will vary between people. Badminton is one of the sports which require the most endurance. The articles below, examine each of the components of fitness important in a badminton training plan, along with suggestions for exercise selection and training sessions. Badminton often consists of several back-to-back rallies with minimal rest periods in between. The back should remain in a neutral position and not overly arched. Drive the bar back up, pushing into the ground with your feet. Smashing, for example, is quite a violent action, throwing the whole arm through the shoulder to hit the shuttle. Lie on the bench, eyes below the bar, place your hands in position on the bar a little wider than shoulder-width apart. There are of course other isolation exercises which target specific muscles which I will discuss in a future article. Performing these exercises incorrectly can lead to injury. Flexibility (sit and reach, shoulder flexibility) 4. Push up through your heels, until you are at the starting position again, maintaining form throughout. This “at home” badminton basics training section is designed to give you ideas on how you can use your time well and either maintain or develop your badminton skills whilst remaining off court. After playing a few times some players search for an effective training method to help them progress, hoping to obtain the ability to play various shots and use different tactics on court to … Your feet should be shoulder width apart or a little wider with toes pointing slightly outwards. Lower your body as if you were to sit down, driving your hips back and bending the knees to a 90-degree angle. Lee Chong Wei Squatting 160kg (353lbs) Badminton players also rely much more on the wrist flexors for generating power compared to tennis players. into your training schedule. I want to make sure you have as much information as possible to perform these exercises safely and effectively. Subscribe to our newsletter to receive regular updates, The Sport-Specific Approach to Strength Training Programs, How To Design Resistance Training Programs For Athletes, Plyometric Training for Sport-Specific Power, Interval Training for Sport-Specific Endurance, Ladder Agility Drills for Quick Feet & Coordination, Badminton Training in the Off/Closed Season. This the heaviest amount of weight you can lift for one repetition. If you lift more than you are capable of with poor form, this is dangerous and could end very badly. The muscles of the core region act as a link between the upper and lower body. It is often misconstrued as a laid back backyard sport you play for leisure but little do people know that it needs preparation of body fitness. So what training is … For coaches – a complete resource for conditioning athletes of all ages. The fitness training for badminton should focus on speed, agility and endurance, with also strength and flexibility also important. Lower the bar to your chest so that it just about touches it. Br J Sports Med. However, badminton involves many aspects of fitness, not just strength. Many shots in badminton are played overhead more so than tennis or squash for example. Therefore, if you find that you are not completing a full range of motion, chances are the weight is too heavy. Whether you create your own fitness training program or enlist the help of a personal trainer, your overall exercise plan should include several elements. This helps protect your back and stops you from leaning forward. Speed and Agility Drill. For this reason, it’s important not to let your ego overpower your common sense. However, given how important this move is on the court, it should not be neglected in your off court training. Grip the bar outside of your legs. Clearly, speed and agility play a crucial role, and lateral movements are called upon to even greater extent than in tennis. So though you might work directly on each aspect once a week, there will be a secondary effect from the other fitness aspects worked. We’ve covered the main exercises now but I’ll be introducing the advantages of using dumbbells rather than barbells to perform these exercises. In the next article, we’ll continue with some additional information on strength training. 2002, 2) Majumdar P, Khanna GL, Malik V, et al. The bench press is probably the exercise you’re most familiar with. Flexibility allows badminton players to move around the court with agility and finesse and helps in reaching more shots. This will create a cushion of muscle for the bar to rest on just below the neck. Aerobic Fitness (20m shuttle run test) 3. For players – the ultimate guide to transforming your game through fitness. Lee Chong Wei can squat over twice his body weight. You can read the previous parts too, Part 1, Part 2, Part 3, Part 4 and Part 5. Look straight ahead and put your chest out with shoulders back. The most common grip used here is an under overgrip. It is one of the best exercises to increase upper body strength and works primarily the chest with secondary muscles including the triceps, shoulders and core. A simple movement analysis however, reveals a few key differences that will affect the competitive badminton players training regimen Many shots in badminton are played overhead more so than tennis or squash for example. Core strength is essential for top badminton players…, Muscular Endurance Training Forward, sideways and backward lunges with or without weights will help develop lower body strength, as will squats, leg extensions, leg curls and leg presses. Second day of the GGAB Fitness Training Regime! Fitness training in badminton. Core exercises are a very important component of badminton training, helping to improve movement efficiency and power whilst also minimising injuries! Instead an interval approach to endurance training is more suitable…, Agility & Quickness Exercises A good initial target to aim to achieve is being able to squat your body weight. Essentially, the purpose of this training is to improve the transportation of oxygen and food energy to … In my last post, we talked about bodyweight exercises that can be done to help improve strength for badminton. The ability to create same level of strength and power in each rally throughout a game is a function of the player’s strength endurance…, Interval Training for Sport-Specific Endurance When finished your set, safely walk back to the rack and place the bar back on the pegs. Plyometrics can also be used to improve lower body power – helping to increase speed and agility around the court…, Core Strength Conditioning For Athletes Is an overhead press which works the core, shoulders upper chest and back the badminton fitness training of exercises for strength. 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