Getting explosive legs, what exercises?

[gingerphil79]

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.

[|_Footwork_|]

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...

[Cheung]

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.

[Capnx]

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

[moomoo]

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.

[visor]

http://www.sport-fitness-advisor.com...exercises.html

Here, with animation to boot!