Hi! I am currently stuck in a place where badminton is inaccessible. But for the time being, I would like to start training to get stronger for badminton, so that I'll be somewhat prepared for playing badminton during summer time. What are some of the most essential exercises/training I should do for now? I know that I need to work on wrist strengths, quicker reflexes, and improving overall footwork speed. There is a local gym nearby, as well as an indoor swimming pool. thanks
Squats - build thigh muscles. squat jumps with or without weights. Good for smashing, scissoring etc. Running, cycling, swimming Footwork. 3 mins footwork. 3 minute rest. Repeat for 24 mins. Fartlek run. Run for 200metres - rest 40 seconds. Run 200 metres - rest 30 seconds. Run 200 metres rest 20 seconds. Run 200 metres rest 40 seconds again. 4K run. 40x40 metre sprints. Sprint 40 metres. jog/walk back. Sprint 40 metres. repeat Run 400 metres. 1 minute rest. Repeat for 5 times These are some of the exercises I use pre season/early season.
Actually, I believe fartlek running is when you point to a distant object, run quickly to that target, then pick another object, etc. It's used by long-distance runners who want a fun way to inject more pace into their running. What you describe can be more accurately described as 200m repeats with variable, incomplete rest intervals. Traditional fartlek is too boring for me. Last summer, I came up with a variation which involved choosing a target (anywhere from 1-30m away), running up to it then performing some kind of sudden action (jump onto/off/around/over/etc, change direction at the last moment, stop instantaneously). Very exciting and it really revs up the nervous system. However, it is not an entry level exercise; it effectively qualifies as an freestyle form of plyometric training.
