Badminton leg training method

Playing badminton is very good for the body. It can practice the strength of our upper limbs and legs, making the whole body more coordinated and sensitive. We can catch the ball quickly, so the flexibility is also improved. Leg training is also very important in the process of playing badminton. We need to look at how to train the legs more effectively and in a better way.

1. Skipping rope: Skipping rope is definitely the best way. It is a good way to improve whole body coordination, endurance, explosive power, etc. It also has low requirements for the venue and any open space will do. You can also do weighted skipping, which is also good.

2. Frog jump: Frog jump is the main project to improve explosive power. It can be done in groups with appropriate number of sets.

3. Tiptoeing on the stairs: You can search on Baidu for the specific duration and do it based on your own situation.

4. The main purpose of deep squats and half squats is to enhance thigh strength. You can do it without weight or with one-third weight (that is, one-third of the maximum weight you can bear). It is best to do small amounts and multiple sets, which can effectively enhance explosive power.

5. The main purpose of tiptoeing without weights is to strengthen the ankle strength. It is still better to do small amounts and multiple sets.

6. Running, jogging, fast running, changing speeds, and crossing steps alternately. There is no need to explain the function in detail.

7. Step practice: Practice full-court or special steps to increase strength and skills at the same time.

There are many other methods, such as frog jumps, etc. The main thing is to choose the one that suits you. Looking at the above 7 points, the word "explosive power" appears most frequently. Badminton requires more explosive power, so for amateur strength training, I personally recommend no weight or one-third weight, and small amounts and multiple sets.

Key points: Since you are about to start strength training, you must understand the significance of strength training. First, it speeds up movement on the court, especially the ability to struggle and get rid of passive balls. Second, the power of hitting the ball. The force starts from the ground. For the strongest hit, the source of power must be from the feet, along the waist, and to the ball. Third, any strength training has one most important purpose, which is to prevent injuries in confrontation. However, most of the injuries of athletes come from training. Therefore, when doing strength training, you must pay attention to whether the warm-up before training is sufficient, whether the training method is correct, and whether the relaxation and stretching after training are in place.

Squats and half squats must be performed with the assistance of a professional coach, otherwise it is easy to get injured.