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