How to do special strength training for badminton?

Badminton is a sport that combines technology and physical fitness. In badminton training, strength training is essential. Strength is the foundation of physical fitness. Since badminton is an extremely intense sport and players consume a lot of physical energy in large-scale competitions, strength training is very important, and specialized training for various parts of the body is also crucial. Below, I will introduce the special strength training methods for badminton.

Contents and methods of special strength training for badminton

1. Upper limb strength training

(1) Badminton throwing and softball throwing practice;

(2) Wrist rotation exercise - holding dumbbells in front of or beside the body and rotating in a figure 8;

(3) Swinging the tennis racket, focusing on various hitting movements of the forearm, wrist, and fingers to develop explosive power;

(4) Arm rotation exercises: Hold dumbbells at the side of the body and perform internal and external rotation exercises.

2. Trunk strength

(1) Flexion and extension exercises: stand with legs apart and carry a barbell on your shoulders to do flexion and extension exercises;

(2) Sit-ups, side raises;

(3) Push-up exercise: Lie prone on a mat, hold your hands together and place them behind your back, with your head and upper body tilted back;

(4) Weighted rotation: Stand with legs apart while carrying a barbell on your shoulders and rotate your body left and right;

(5) Passing and receiving exercises: Two people stand back to back with their legs apart. One of them holds a solid ball. Both of them turn in one direction at the same time and pass the ball to the other person, taking turns.

3. Lower limb strength training

(1) Weighted squats: Squatting down is slow, and standing up is fast;

(2) Weighted half squat and heel raise;

(3) weighted stride walking;

(4) Half squat jump with weight;

(5) Rope skipping exercises - single-leg jump, double-leg jump, single swing, double swing;

(6) Vertical jump, single-leg hopping, and frog jump;

(7) Step jumping exercises.

The above are the methods of special strength training for badminton. The reason why professionally trained athletes have great smash power is inseparable from special strength training. When a player reaches a certain technical level, his physical fitness must also keep up, otherwise it will affect the improvement of his technique. There are many benefits of specialized physical strength training, not only can it promote health, but also improve competitive ability.