What are the strength training plans for badminton?

Badminton is a sport that many people like, but it is not something that ordinary people can play well just by wanting to. National athletes like Lin Dan need to undergo professional training before winning various badminton championships. Only through continuous training can they have a good foundation and experience and perform well on the court. The following is a plan for badminton strength training that the editor has compiled for everyone.

Badminton training method: Badminton weight training focuses on the wrists and legs, and the training items are aimed at endurance, explosive power and strength to enhance one's own abilities. Wrist - At the beginning, you can use lighter dumbbells or handle-type weights to rotate your wrist at various angles. After you get used to it, you can gradually increase the weight. Practicing with a tennis racket is especially effective. Practice swinging the racket before the game, and after you go on the court, you will feel that your smash seems particularly powerful. Grip strength - If the grip strength is insufficient, the racket will often be unstable or the racket face will rotate randomly when hitting the racket, or even if you swing too hard, the racket will fly out, which is dangerous. You can use a grip to improve this. Arms - Use heavier dumbbells or heavy objects to pull back or swing around your head. Although the main force of the swing is not in the arms, if you are not well trained, frequent strong swings will cause pain in the arm muscles, and in severe cases may even injure the shoulder blades.

Legs - Skipping rope can improve the coordination and explosive power between hands and feet, and running up stairs can train the endurance of thighs and calves. If you often fail to brake in time after moving forward and cannot retreat in time, it means that your calves and knees are weak, and you should do shuttle runs and frog jumps. If a short ball falls in front of the net and you are unable to catch it, it means that your thighs and knees are not trained enough, and you should practice weighted squats.

◎No matter what kind of weight training you do, you must warm up beforehand to avoid sports injuries. How to improve the swing speed? The swing speed of badminton is mainly related to the correctness and coordination of the hitting technique and the quick strength of the forearm, wrist and fingers. Incorrect and uncoordinated batting technique will inevitably affect the body's force when hitting the ball, and the speed of the racket swing will also be greatly affected. Therefore, further correcting and perfecting one's technical movements and improving one's body coordination are the first steps to increasing the speed of the racket swing.

As the saying goes, "Three minutes on stage, ten years of hard work off stage." Playing badminton well is not as easy as we think. When practicing badminton, we need to choose an empty place. In addition, the strength of the wind will also affect the effectiveness of playing badminton, so students who want to play badminton outdoors are better off choosing weather with weaker winds.