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  1. #52
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    You are doing good. Yes, you are right. The first apparent improvement is really on
    the agility reaching out on steep drop shots. Good job. Keep practicing with all the work out. you are doing good. Speed will increase from month to month after 6 months. You'll see yourself on the next level.
    Well done



    Quote Originally Posted by majyun View Post
    Been routinely doing rope skipping, core training and fast feet for a month or so(following most of the exercise found in this thread) twice every week for about an hour each day. Definitely improve a lot on physical strength and explosive strength. Split steps were faster and I was able to reach steep drop shots consistently which I weren't able to get to a month ago. Is incredible to notice how much pace I can inject in intercepting a flat shots these days without trying too 'hard'.

    Diving and footwork recovery become smoother too(not recommend if you are playing on concrete) due to better core strength and stronger explosive muscle. Having said that, footwork pattern/timing(for single) and overall speed around the court did not improve as much as I expect them to be.
    Maybe I was doing it wrong...Any other suggestion to improve your footwork pattern/timing other than doing footwork shadow?

  2. #53
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    Coaching that only the front part of the side of the rear foot is in contact has been best for at least 15 years, surprisingly I still find coaches who use the 1980s style with whole of side of foot on floor. If you see players who slide the whole of the rear foot ask them if they get inner knee / inner ankle problems, this is often the cause.

  3. #54
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    Quote Originally Posted by cobalt View Post
    Fallen in love, eh?
    haha I am physically tired atm, too much training in the last two weeks, after taking time out for my exams. It's hard getting back into it after such a long time out.

  4. #55
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    Quote Originally Posted by dlp View Post
    Coaching that only the front part of the side of the rear foot is in contact has been best for at least 15 years, surprisingly I still find coaches who use the 1980s style with whole of side of foot on floor. If you see players who slide the whole of the rear foot ask them if they get inner knee / inner ankle problems, this is often the cause.
    Thank you for the information. Maybe in this picture the player is executing the way you are describing? I believe the photo was taken by a BC member, ctjcad

    http://good-times.webshots.com/photo...06641051gAuFad

  5. #56
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    Yes that's a good example. The key is to allow the rear foot to slide on that area , then push the sole of the shoe down so the weight is more evenly distributed between legs and both feet used for recovery

  6. #57
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    Thank you for the clarification.

  7. #58
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    Great thread! Thank you for all the sharing
    It's time to get a rope!

  8. #59
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    Welcome, keep practice. you'll reap the rewards

  9. #60
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    Great Thread... I Learned A Lot...

  10. #61
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    welcome and appreciated

  11. #62
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    Happy New Year all

  12. #63
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    Mseeley and Sevex the video links are no longer available on youtube do you know of any other location where I would be able to view it

  13. #64
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    Quote Originally Posted by bmsupport View Post
    Mseeley and Sevex the video links are no longer available on youtube do you know of any other location where I would be able to view it
    The not available videos are for Abdominal and Core Exercises

  14. #65
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    If you search abdominal exercises for boxers in youtube two of the videos are still there. However if the previous videos infringed copyright these new ones could also be taken down so I won't post links to them.

    However I wouldn't worry too much about specific videos. As long as you do a variety of core building exercises it will help. A quick search on the internet should bring up a few. Make sure you get the technique right though or you could risk injury.

    At the moment training wise I am doing skipping and the Peter Rasmussen footwork drill once a week for about an hour (due to space restraints) and for core work I'm using a fitness wheel because they work very well for me. I'm also playing between 11-13 hours a week so I think that's enough. Might as well make use of my youth to play loads while I can!

  15. #66
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    I'll be trying this out, give you some updates if it goes well. (:

  16. #67
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    Default rope skipping for fast footwork!!

    Good post, only I do not understand what the 40 seconds interval is for??
    You skip 250 times and then rest for 5 minutes and then do it all over? Please tell me what to do with the interval training!!
    So in everyday two days you do 2x250 times rope skipping with a 5 minutes rest???
    Please tell me exact..... Thank you, I will do everything to make speed in my footwork and get strength and endurance on court!!!

    Greets, a yonexplayer who loves badminton!!!!!




    Quote Originally Posted by CoolTraderFx View Post
    Daily Rope Skipping 250 skips/set ---- 2 sets for 1st week. 3 sets in 2nd weeks
    interval rest 40 seconds between set
    * this rope skipping increase your speed and respond on court coverage movement. Basic requirement.

    then rest for 5 minutes then follow with this exercises as shown in these 2 video


    interval rest 5 minutes


    (do not do these workout daily it is important to rest one day to allow your muscle fiber for recovery * extremely important)
    Do rope skipping daily.

    After weeks 3. You'll definitely will notice your footwork improvement on court is advancing.

  17. #68
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    I think the video on youtube is really given me a good example

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