Badminton Workouts

By: Kiana Hellenbrand

Agility Ladder

What You Will Need:


You will need just yourself and some cones or use your imagination.


One version of an agility ladder is in the corresponding picture below. (The first one, not the other ones)


How To Do It:


To do this version of an agility ladder, start by standing on just your left foot with your right foot a couple inches off the ground. Jump diagonally forward to your right off your left foot, to land with both your feet together about a foot ahead of where you started.


Then from there jump about a foot diagonally ahead to the right and land on your right foot. From there jump diagonally back to the spot your started in, but it should be about a foot ahead of where you first had both your feet together.


when done with the first few steps, repeat them about 4 times, still going forward (don't start over), then turn around and come back.


Sets and Reps:


Each set will be that same drill one time trough (there and back) and do about 15 reps.


How It Will Help:


Doing this exercise will help you foot coordination in badminton and help build muscle in you lower body and will help you with balance.


Cite:

For picture- https://s-media-cache ak0.pinimg.com/736x/98/d2/48/98d24800080b405e80cfa8c29763b54e.jpg


Website: http://www.badminton-information.com/badminton_exercises.html

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Medicine Ball Lunges

What You Need:


For medicine ball lunges you will need a medicine ball and you.


How To DO It:


To do medicine ball lunges you start standing up with an average medicine ball in your hands.


Start by putting your right foot forward, holding your arms and medicine ball straight in front of you.


Slowly bend both of your knees and lower you self as low to the ground as you can without touching the ground with your knee.


Slowly rotate yourself to the right at about a 90 degree angle. Then slowly turn back in your forward position.


Do the same step above, but do it to the right this time.


Sets and Reps:


Slowly rise to a standing position and do the same steps again for a total of 3 sets and 10 reps.


How It Helps:


Doing this exercise will help you with strength in you lower body so you can run to the ball faster.


Cite for picture: http://media4.popsugar-assets.com/files/2014/04/17/777/n/1922729/5cdb5564165ab7bb_anna-lunge/i/Reverse-Lunge-Twist.jpg


Website: http://www.badminton-information.com/badminton_exercises.html

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Sprinting Line

What You Will Need:


To do Sprinting Line, Briefly estimate about 20 to 30 feet. Try to mark your beginning and end.


How To Do It:


After you have done that, start at the beginning of that line, take a couple of deep breaths and sprint, but not as fast as you can, sort of pace yourself, to the other line and quickly do a small loop turn and come back.


Sets and Reps:


2 of those (there and back, there and back) equal one set.


Do 2 sets of 8 reps.


How It Will Help:


Doing this exercise will help you lower body again and a little bit of foot coordination.


Cites:


I made up this one by my own in my general knowledge of these types of workouts.


Cite for picture: http://upl.stack.com/wp-content/uploads/2015/07/Marcus-Resisted-Sprints.jpg

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Shoulder Muscels

What You Will Need:


You will need 2 eight or ten pound weights (adjust size depending how advanced).


How To Do It:


Start with both in your hands and bring your right arm from your thigh to straight out from your shoulder. Rest there for a brief second and then lift your arm up above your head.


Do the same thing, but going down to end at you thigh again.


Take your left arm this time and do the same steps as before.


Sets and Reps:


Do this for 6 sets of 10 reps. (one set is one arm)


How It Will Help:


Doing this exercise will help you upper body so you can swing stronger and get a harder more firm contact with the shuttlecock.


Web site: http://www.victorsport.com/coach_detail_121.html


Picture cite: http://www.victorsport.com/coach_detail_121.html

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Sit Ups

What You Will Need:


You will need a mat for sit ups.


How To Do It:


To do a basic sit up, start by lying down on the mat, your head near the top of the mat. You should be lying on your back.


Move both of your feet into a slightly bent position. Your feet should be firmly on the ground.


Cross your arms across your body so your right arm should be touching your left shoulder and your left are should be touching you right shoulder.


Slowly raise your self to your knees and slowly go back down.


Sets and Reps:


5 sit ups a set. Do 2 sets of 3 reps.


How It Will Help:


Doing sit ups will help your core so you can turn with more accuracy and strength to contact the shuttlecock better.


Cites for picture and website: http://www.victorsport.com/coach_detail_121.html

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Squats With Weights

What You Will Need:


You will need 5 or 10 pound weights for this workout (Weight may very on advancement).


How To Do It:


To do squats, start by standing straight and your feet about a shoulders with away from each other. Have a weight in each hand.


Slowly band your knees and slowly elevate your self to about a sitting position, except in the air.


Make sure that your back is straight and firm.


Your arms should be in front of you at about a 90 degree angle.


Then slowly raise yourself back up to your original standing position.


Sets and Reps:


That is one squat. Do 10 squats for a set and 2 reps.


How It Will Help:


Doing squats with weights will help you lower body have more strength so you can get to the ball faster and jump higher.


Cites for picture and website: http://www.popsugar.com/fitness/Back-Basics-Dumbbell-Squats-2507500

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