other than normal push-ups, sit-ups, skipping, tricep-extension, lunge, jogging, what are your recommended workouts to achieve stronger smashes, faster arm swing, higher jump, & quick reflexes?
Search Lee Jae Bok's channel: https://www.youtube.com/channel/UCILTjkA1qtd37zmo6g9asVw He has hundreds of videos on what exercises to do to perfect every aspect of badminton you mentioned. Kindest regards, -Ajay- Quote of the Day I'm a great believer in luck, and I find the harder I work the more I have of it.
It really depends on your weaknesses! And goals! If you're quick and athletic, but lack endurance, jogging and longer ropejumping may help. If you're endurant, but lack power, lifting weights will help. What I consider excellent exercises: for footwork speed and endurance: running, ropejumping, footwork drills, lunge jumps for general power: squats, deadlift, olympic lifting (clean&jerk, snatch (good instruction needed!!)) for core stability: all kind of plank variations, L-sit (!!)
A lot of players ask, what to do best for Badminton technique and fitness. Problem is similar to the question "I am ill, what medicines should I take". If you are a true beginner, anything could help - I would begin with base endurance, base (core) strength and a lot of footwork / quick feet exercises. If you are a better player, you have to analyze first, what are weaknesses and strengths and what areas need to be improved and want to be improve. A good coach can always help here. Most important at any point: injury prevention. A lot of players want to have a big smash, but lack mobility and stability (= strength and muscles) to do so or do it with long-term healthy shoulders. Basic footwork exercises can be found here: https://www.youtube.com/playlist?list=PLGHpteO__8cDxavW-M5Kj3kFsi0Rt9rs_ Basic strength here: https://www.youtube.com/playlist?list=PLGHpteO__8cC8be6Xliy2qtSIR14ksQSE For EVERY level, I would suggest a good FUNCTIONAL warm up - hints and exercises could be found here: http://www.badminton-training.com/strength/
Thanks! Best wishes to India! One of my favourite travel countries! Was there 2 times when I was young, and last year for with the Thomas/Uber-Cup team and this year for the SuperSeries in Delhi - always great time in India! Add me on FB!
added.. thanks.. if you come to mumbai.. do drop me a message on fb.. will setup a few good games for you.. maybe you can do a weekend coaching session as well..
Arm and chest just use dumbbell sand squat and lunge for your legs. Bike a lot also good for you legs muscle
Working with a coach who knows his stuff and can push you with on-court routines into stronger smashes, faster swing, higher jumps and quick reflexes. How much on court training with a coach are you doing per week?
Do weight training and badminton go together? As far as I know, weight training builds mass and too much mass hinders flexibility. But how about if I train mass to add more power to my smash? (F=ma) Any experienced players who's tried this before?
Well 'a' is acceleration so mass with great speed will generate force but then control also need to be there to handle the Force
I think there is now professional sport nowadays that does not utilize weight training. You have to consider that weight training can be done in different ways. First it is high repetitions with medium-high intensity (weight) which will definitely add mass to your frame. Than you have high repetitions with low intensity which is mostly good for injury prevention, learning the movement or making sure you have full range of motion. What most Badminton players will do is low reps with high intensity which will build strength rather than adding a lot of mass. You also need to keep in mind that you won't put on any mass if you don't eat enough. I don't know what the energy needs of professional athletes are but I would guess it will be around 5000 kcal for a male which in itself is a lot of food but to put on mass they need to eat even more. I know as a 'normal' human being you don't need as much food but still you won't put on much mass if you are not trying to do.
