Badminton Speed and Agility
By: Kayla German
Station 1- Zigzags
Next, for the exercising part. Shuffle to each cone, starting facing which ever cone is first, and then when you get to each cone, switch your directions, and work on your speed. Try to stay low, and balanced out, and do not cross your feet, that would be bad and make you fall down.
This drill relates to badminton because you have to be able to move in any direction, to get to the birdie. And you need speed to get through it, so it works on your direction and speed.
Station 2- Ladder Drills
With each square on the ladder, both of your feet have to go into the square and out of the square. Start with putting your right foot into the square first, then your left, then transitioning into the next square with both feet out, right foot first, then put in your left foot. As you get more comfortable with this, start to go faster and faster with each time you go to a new square, or start the ladder.
Start facing a wall, making sure there is a wall in front of you and back of you. You are going at this exercise sideways. Start with your right foot in the square, followed with your left foot. Both of your feet must be in the square before moving onto the next square. So it would go Right, Left, next square, Right, Left, next square, etc...
With this drill you are basically just walking through the ladder at a fast pace. Start with your right foot in the square, and then have your left foot go of to the next square, then for the next square, your right foot would go into the square. With the faster and better you get at this, you should not touch the plastic pieces that make the ladder a ladder.
Start with your right foot on one side of the ladder, and the left side of the ladder, with each square that appears, hopping in with both feet, and moving forward, and out with both feet. So its an in - out - in - out pattern with both feet.
All of these drills work on badminton skills, because you have to be able to have quick feet to get to where you need to go, and be fast to get to a fast moving birdie.
How to start the Videos
Station 3 - Shuffle, Turn, and Sprint
This works on your sense of direction and knowing where you are on the court. If you are not concentrated on it, especially with this drill, you may fall over, or trip, as you are trying to transition into your next thing, weather it is shuffle to turn, or turn to sprint.
Description of Shuffle, Turn, and Sprint- Video
Station 4 - Sprint, shuffle, and Backpedal
Same thing with the one above, working with the same things of sense of direction, except of just running back, you are backpedaling back, which works your muscles to make them work harder each time you go to do this drill.
Station 5 - Pushups
Works on form, and building up your arms and core, to be able to move somewhere quickly. And also helps with hitting the birdie harder, so that the opposing team cannot return it.
Station 6 - Step Ups
Step ups relate to badminton because being able to take bigger steps to get to places, will help you, and keep you from running there when you could take one big step in that direction.
- Ladder-- Floor Ladder
- 1-2-3 step up blocks