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  1. #1
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    Default Getting explosive legs, what exercises?

    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. #2
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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...

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  4. #3
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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.

  5. #4
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    plyometric exercises are very good at building explosive power and endurance for your lower body. check them out: http://www.plyometrictrainingexercises.com/

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  7. #5
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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.

  8. #6
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