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Getting explosive legs, what exercises?

Discussion in 'Techniques / Training' started by gingerphil79, Feb 8, 2012.

  1. gingerphil79

    gingerphil79 Regular Member

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    Hey guys, I need your help. I feel my legs arent explosive enough for badminton. Last night there, they felt very drained. Even doing the split step and moving after this was a challenge. I felt like my legs were tired and had no stamina

    What exercises could I do to give them explosive power and stamina especially for the split step and move. Once am moving in a certain direction, am not to bad.
     
  2. |_Footwork_|

    |_Footwork_| Regular Member

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    general power and explosiveness: squats! (i mean: really heavy squats!!)

    general stamina and "light-footedness": rope skipping

    badminton specific: footwork exercises on court, multishuttles (i.e. feeding 20 or 30 shuttles....)


    a combination of these should get you quicker within weeks...
     
  3. Cheung

    Cheung Moderator

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    Check your centre of gravity. Good balance and centre of gravity in the ready position can make moving around court much more comfortable and agile.
     
  4. Capnx

    Capnx Regular Member

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  5. moomoo

    moomoo Regular Member

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    do heavy weighted squats (do 5 reps of your 6 rep max) then do jumping squats right after that.

    or do box jumps, either onto boxes or jump off a box/platform then do full jump.
     
  6. visor

    visor Regular Member

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