Speed and Agility Exercises

By: Kaitlyn Eldridge 2A

Agility Ladder Drills

Sets: 1

Reps: 10 (Back and Forth)

Equipment: Ladder

Link For Video On How To: https://www.youtube.com/watch?v=uouXu4Oqpjs

Description: For the first part of the video and exercise is the inside, inside, outside, outside. The way you have to do this one is first start with two feet inside the ladder, then jump to the next square in the ladder with two feet that would be the inside, inside step. After that then you would have to go and jump to the next square but you would have to jump outside out of it instead of jumping inside with two feet then one foot would be on the outside then the other on the other side outside. That would be the outside, outside step. Then you would go back and repeat the steps for every time you do it, when you do it backwards you will still the same steps for it; nothing changes.


For the second part of the video and exercise is the one leg jump. The way you have to do this one is first you need to know to use your strength in your legs and your core is number one in this exercise. The first thing you would do is you first have to start with both feet at the top of the ladder then you would have to jump on one foot to one side, after that then jump to the other side on the other foot. You will repeat this step for every jump that you make in the exercise so that way you will be doing the correct one leg jump side to side. If you are doing it backwards you will still follow the steps for the forwards part, all your doing is going backwards instead of frontwards.


For the last part of the video and exercise is the side ladder inside/outside. This one is just like the very first one but with this one all your changing is your going sideways instead of going frontwards and backwards. You will still have to put two feet into one square inside then two feet outside of another square, and that is all you got to do for the last exercise to strengthen your strength and agility. .

Lunges On Court

Sets: 1

Reps: 10

Equipment: Badminton Racket

Link For Video On How To: https://www.youtube.com/watch?v=Cfkv9aMW76o

Description: In this video and exercise you will be doing lunges on the court to improve your agility and speed to hit the ball and be able to still get into position to set it. First you have to gently hold the racket in your dominant hand and make sure that it is held tightly but loose, then step on your dominant foot and get into a lunge position with the racket in your dominant hand. When you have done that try and do it more faster than when you did it the first time, if you can get faster then try and jump and swing into lunge position.

Running (Jogging)

Sets: 1

Reps: 10 minute (easy pace, not stopping)

Equipment: NONE

Link For The Video On How To: https://www.youtube.com/watch?v=VlG_Y5NjXsQ

Description: In this video and exercise it is going to be focused on running to improve your speed so that way it will be easier for you as a badminton player to run and be able to get the shuttlecock in time, so that way it won't fall on the ground or you miss it. All you got to do is either run or jog, when you do this you can't stop and take breaks, you must keep running or jogging at a easy pace so that way it can get your heart raising and your blood flowing. It will be able to help your legs gain more speed so that way your as fast as the shuttlecock when it comes to your side of the court. The way that you have to run is go forward then go sideways then backwards then sideways and keep going as fast as you can for 10 minutes. When you go backwards then you would just do the same but on different side of the court.

Shadow Play

Sets: 1

Reps: 15 (Back and Front)

Equipment: Badminton Racket

Link For Video On How To: https://www.youtube.com/watch?v=ERTkrm8E-sA

Description: In this video and exercise you will learn how to do a shadow play to prepare for a game of badminton, first you have to grab your racket and get into a squat position. When you have done that then you have to run in place while squatting and then when it has been about 5 seconds you have to jump and stop while in squat position and keep doing that, when you have mastered that then try doing it in a sideways position to gain more speed and agility in your legs to be able to run faster with your legs and catch the shuttlecock faster. If you do it sideways then do the same steps but sideways.

Multi Feed Shuttle Feeding

Sets: 1

Reps: 15

Equipment: Badminton Racket

Link For Video On How To: https://www.youtube.com/watch?v=6sfWq6SnkgU

Description: In this video or exercise you will learn how to pace yourself to improve your running and hitting techniques on being able to get to the ball faster. In this you will need to hold your badminton racket and stand in ready position in a squat position, when done you will have to run to the side twice and jump a little and swing your racket, then run twice to your other side and jump a little then swing the racket. When you want to go backwards you will have to follow the same routines as if your going frontwards but instead your going backwards.

Jump Rope

Sets: 1

Reps: 15

Equipment: Jump Rope

Link For Video On How To: https://www.youtube.com/watch?v=cB4CdLlrYVc

Description: In this video and exercise you will learn how to get better at strengthening your legs and core so that way you will be able to go a lot faster than before. The first thing in the video is you have to have a jump rope and do regular jump roping but instead you must only flick your wrist and keep your feet in the air and then bounce at least once on the ground, then go to the air again. When done, then you can go and try to just swing the jump rope back and forth against your body with only one arm, if you want to do it backwards then you will have to do the same routine but different position every time that you do it.