Badminton training plan

Badminton is a sport that many people like, but many people are not very good at it. Therefore, it is necessary to study and practice badminton in a planned way. Badminton can not only help you lose weight and keep fit, but also help exercise your body and enhance your physical fitness. The following is a set of badminton training plans we have compiled for you.

Badminton training focuses on the wrists and legs, and the training items are aimed at endurance, explosive power and strength to enhance one's 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 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.

The above article introduces some badminton training methods. I believe that everyone has a certain understanding of the badminton training plan. I would like to remind you that after you have mastered the basic movements and received training, you will be able to better use techniques and tactics. Moreover, badminton utilizes the wrist joint to drive the arm, so it is not played with brute force. You should practice serving and receiving more often and don't feel bored.