I need help to improve my game! I want to know a specific physical training plan that will develop my speed moving in the field. I want to have explosion in my movements! I want to be faster and i want improve my footwork.
The Shadow Trainer has 4 different speed settings, and each speed as a normal or turbo setting. You can adjust the length of the rally and target court areas, front, back, right side, left side or full court. It is also nice because you can do it alone, before or after your partners are there.
Shuttle pick up drill can be done a few ways. We usually start with the 2 birds in the back forehand corner, pick one up return to centre then place it in backhand corner, repeat this until the birds have been in all corners and are returned to where they started. You can add side rails and front and back centre too if you want. With this drill we sometimes race against an opponent on the other side of the net doing the same drill. (people work a little harder when they're competing)
All of them more fun than running to improve stamina, in my opinion.