Badminton training footwork at home

Many people like to play badminton. Badminton is a relatively comprehensive activity. Playing badminton helps to improve the body's coordination and flexibility. But there are always some friends who cannot find a training ground for various reasons and are troubled by it. In fact, badminton can be easily trained at home. So how do you train badminton at home? Let’s take a look at it together!

1. Single-step training method. The focus is on practicing footwork, imitating the movements under the guidance of the coach. The method may be to practice the whole movement, or to break down and practice the whole movement step by step, or to practice a combination of several movements. For beginners, single footwork practice can deepen their understanding and mastery of movements and cultivate the standardization of technical movements.

2. Overall coherent training method. The overall coherent training method requires the combination of basic footwork exercises with other exercises to break through the limitations of single footwork exercises. For example, the training of combining footwork at the net with diving and rubbing the ball at the net requires the practitioner to be in the midfield position, start with both feet facing the direction of the incoming ball, and choose the footwork at the net.

3. Diversified basic footwork training methods. Diversified training methods can break through the limitations of a single training method, make up for the shortcomings of a single training method, and enhance the training effect of footwork.

4. Strengthen the "explosive power" training of the wrist. Strength is not only the basis for mastering sports techniques and improving sports level, but also the basis for other physical qualities. "Explosive power" is part of fast power, or the ability to complete an action with maximum acceleration. In competitions, it is common to see athletes who look very powerful, but the balls they hit appear to be very powerless, especially when hitting the ball backhand into the backcourt, which appears to be "weak". The reason is that in addition to the pace, lower limb strength, upper limb strength and whole-body coordination, the "flashing" explosive power of the wrist is not well utilized. To practice wrist explosiveness, you can use the weight-bearing method (the weight should not be too heavy), for example, you can hold a tennis racket and practice backhand swings; you can also use rubber bands or other objects to fix your upper arms and chest and ribs, and practice repeated swings and body rotations, etc., so as to better master the explosiveness of the shot, and at the same time pay attention to improving the refinement of the movements.

5. Improve the explosive power of lower limbs. In badminton, the flexibility, starting speed and moving speed of the lower limbs have a direct impact on hitting the ball. When hitting the backhand, correct steps and fast movements are needed as a guarantee. The following can be used in training: ① Exercises with moderate intensity and repetitions, which can effectively stimulate the rapid growth of athletes' muscle strength. ② High-intensity and ultra-intensity exercises with many repetitions. This type of exercise is mainly aimed at relatively high-level or professional athletes in order to break through their existing explosive power.