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Basic Training for Badminton Footwork Strength (Guarantee Improvement after 1 month)

Discussion in 'Techniques / Training' started by CoolTraderFx, Apr 15, 2011.

  1. CoolTraderFx

    CoolTraderFx Regular Member

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    Daily Rope Skipping 250 skips/set ---- 2 sets for 1st week. 3 sets in 2nd weeks
    interval rest 40 seconds between set
    * this rope skipping increase your speed and respond on court coverage movement. Basic requirement.

    then rest for 5 minutes then follow with this exercises as shown in these 2 video
    [video=youtube;D-3Dipp3RA4]http://www.youtube.com/watch?v=D-3Dipp3RA4[/video]

    interval rest 5 minutes

    [video=youtube;vd2C4w7-6Bc]http://www.youtube.com/watch?v=vd2C4w7-6Bc[/video]
    (do not do these workout daily it is important to rest one day to allow your muscle fiber for recovery * extremely important)
    Do rope skipping daily.

    After weeks 3. You'll definitely will notice your footwork improvement on court is advancing.
     
  2. CoolTraderFx

    CoolTraderFx Regular Member

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    After few months time to add variation of your rope skipping exercise

    [video=youtube;xmyBS_0B4cE]http://www.youtube.com/watch?v=xmyBS_0B4cE[/video]
     
  3. CoolTraderFx

    CoolTraderFx Regular Member

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    [video=youtube;WBhyR5QJdnU]http://www.youtube.com/watch?v=WBhyR5QJdnU[/video]
     
  4. CoolTraderFx

    CoolTraderFx Regular Member

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    After 3rd weeks, add this into the workout routine

    [video=youtube;b7e6PeLM6EM]http://www.youtube.com/watch?v=b7e6PeLM6EM[/video]
     
  5. CoolTraderFx

    CoolTraderFx Regular Member

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    By week 5. Do your rope jumping routine recommendation

    [video=youtube;A85fo2jqcA4]http://www.youtube.com/watch?v=A85fo2jqcA4[/video]

    By week 5. Your legs has develop strength to do your rope jumping routine recommendation. Do this one or twice a week. Again for your leg to regain recovery to build strength upon strength.
     
  6. troynguyen

    troynguyen Regular Member

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    Great things. Thank you!
     
  7. CoolTraderFx

    CoolTraderFx Regular Member

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    No problem.. this is solid stuff. You may share your personal testimony after 3rd week. Rope jumping is a must for solid footwork on court. Without this exercise, by doing 100s of shadow footwork on court is totally useless.
     
  8. CoolTraderFx

    CoolTraderFx Regular Member

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    Lastly

    [video=youtube;up5M-mirAcI]http://www.youtube.com/watch?v=up5M-mirAcI[/video]

    Once your both legs has built the strength. Now you can do a good quality footwork.
    Then practice correct shadow footwork as demonstrated.
    Tomorrow i'll show you video on what's not on footwork.
     
  9. MSeeley

    MSeeley Regular Member

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    some good examples of the complex things you can train using a skipping rope and fast feet. I would recommend that everyone do the Rasmussen drill, regardless of whether they have done the other stuff. It really is phenomenal for developing efficient, fast footwork. Of course, the stronger your legs, the more explosive your movements can be, but even with comparatively weak legs, you can still benefit an awful lot from learning the correct footwork - it does not require strong legs, more good control over your body weight and balance. However, more leg strength can definitely help :) Good posts.
     
  10. Sevex

    Sevex Regular Member

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    This is exactly what I did to improve my leg strength/ footwork, I started in October 2010 and I am still doing the footwork drill. Still doing some foot speed and strength but not as much, been trying to improve racket control/ technique instead.

    I did see rapid improvement, even in the non-ideal training location of the garden. I think this thread has the potential to be stickied once it is finished. Very useful information.

    One thing I would like to add, (I hope you don't mind, apologies if you do, get the moderators to edit it out). As well as improving leg strength it is a good idea to improve core strength at the same time, otherwise your added leg strength can't be fully utilised. Here are the videos I used to improve core strength:

    [video=youtube;HMdSor8_UI0]http://www.youtube.com/watch?v=HMdSor8_UI0[/video]

    and

    [video=youtube;R34yAmgv-Mw]http://www.youtube.com/watch?v=R34yAmgv-Mw[/video]
     
  11. MSeeley

    MSeeley Regular Member

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    Sevex, these are great videos but PLEASE don't forget the final one:

    [video=youtube;ZYJ1XVNi46Q]http://www.youtube.com/watch?v=ZYJ1XVNi46Q&feature=related[/video]
     
  12. CoolTraderFx

    CoolTraderFx Regular Member

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    Thanks MSeeley and Sevex for your contributions to this thread. MSeeley, all the drills exercise is a must to build a good agility strength for the legs. That's the core foundation. Only then we can benefit from a have good quality footwork drills. any beginner first straight go for footwork drills shown by ramussen may have high risk for injuries. I stress out rope jumping is a must. cuz badminton footwork is all about jumping, skipping and squatting around the court. not walking and running or sprinting around the court.
    Sevex, yes you are right. we can do in a garden. enough space for the exercise drills. You have all the cutting edge, if you do these exercise.
     
  13. CoolTraderFx

    CoolTraderFx Regular Member

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    Fast feet - badminton

    [video=youtube;oXfT0vbzjk8]http://www.youtube.com/watch?v=oXfT0vbzjk8&NR=1[/video]

    5 basis exercises for getting faster on court.
    Working period 10-20 sec and rest for the same length.
    Number of repetitions 10-40 depending on your mental strength
     
  14. MSeeley

    MSeeley Regular Member

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    CoolTraderFx - you are right that beginners need to be careful about what they do one court. I personally do not think that strength is that important for injury prevention when moving, as opposed to technique.
    Regardless of this: It is important that they don't attempt proper footwork until they have (1) proper lunge technique and (2) can land safely and in a controlled way from a jump. I could go into a lot more detail about preventing injuries, but that would be overkill :) Skipping is a good way to start learning (2) - although it doesn't deal with multi-directional movements. Squatting and lunging will help develop the leg muscles to help with balance and develop explosive power. So, I guess the only thing we need to find is a good explanation of lunging? And then everyone will be good to go!

    The lunge technique explained and demonstrated:
    http://www.badmintonbible.com/articles/footwork/movement-elements/lunge-technique.php
     
  15. Sevex

    Sevex Regular Member

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    Thanks for the addition of the back exercise, I thought they were included in the second video. Should have watched them to check before posting, rather than relying on my memory of 1/2 a year ago.

    MSeeley the footwork techniques are covered elsewhere and in the Rasmussen drill. Although having the right lunge technique in here hardly hurts. I agree that having good technique does help prevent injury (a lot) but having a high base level fitness is also a huge help. For a complete beginner with low fitness levels it is be a good idea to do these exercises first. But you would need a huge amount of self discipline to do so.

    A more sensible idea is to push yourself quite hard doing the fitness work and then do the footwork drills slowly to get the right technique. Also mixing things up to keep motivation high is far more important, after all I think most of us in the forum play for fun, not to become professionals!
     
  16. MSeeley

    MSeeley Regular Member

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    This is a very sensible idea. I think what I was getting at is that there is no time that is "too early" to learn the footwork. You do not need to have the basic fitness first, before you can consider the footwork. As with anything however, you must start slowly and build it up! However, it is important, as mentioned by everyone above, that you DO develop the strength, to enhance your longevity in this great sport. I have a feeling that too many people assume they are not quick because they are not strong enough - this is a mistake - strength helps, but the technique is what makes you quick (where technique involves safe moving, efficient moving, and excellent control of your balance).
     
  17. sesshoukaze

    sesshoukaze New Member

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    Thanks for the videos and advice. I just realized that I'm in serious need of working more on my footwork. I'm still a beginner, but starting to realize that it doesn't matter how decently I can hit the shots, it doesn't do any good if I can't get to the shuttle any time my opponent hits the shuttle more than like 3 feet away from me.

    So planning to get into these exercises. For the rope skipping, should I be skipping, as in alternating the leg with each pass of the rope, or should I be jumping with both legs together? Which one is best?

    And for the Rasmussen drill, should I be doing that everyday along with rope skipping, and do the quickness drills every other day? Do I leave any days during the week for rest?

    Thanks.
     
  18. CoolTraderFx

    CoolTraderFx Regular Member

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    Hi Sesshoukaze,
    Welcome. Do rope skipping daily and ab and back (basic)exercise daily, best alternating foot with each pass of the rope(if you able to do so) and fast feet drills everyday. when you do ramussen drills allow rest at least 2 days to recover if you begin the first 3 weeks.
    I'm planning to chart the exercises within these few days.

     
  19. MSeeley

    MSeeley Regular Member

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    sesshoukaze: I would recommend thinking carefully about overloading your schedule. Starting too quickly may cause injuries, which will set you back greatly. Feet together is the best way to start learning to skip, and then all the variations kick in. The Rasmussen drill should, once again, be done with great care. Don't overdo it! Start with once a week and see how that feels. Try doing it for longer when this becomes easy, and do it more times a week when you are proficient. As Rasmussen himself said: the point is doing it for a long time - not necessarily frequently.

    The whole point of training is to break the muscles down, stretch thoroughly to restore the muscles to their correct length/increase their length (something a lot of players overlook after a hard training session), and then eat sensibly (lots of protein especially) to promote muscle repairs and hence muscle growth (as they are now "longer"). You must plan rests of the correct length - take into consideration what type of energy system (aerobic, anaerobic-alactic, anaerobic-lactic) you are making use of, and plan the correct length of rest accordingly. Doing something for a long time but at less than maximum capacity is something done frequently, but should be avoided in some circumstances depending on the focus of your training.
     
  20. CoolTraderFx

    CoolTraderFx Regular Member

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    Well said MSeeley.

     

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