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    Default plyometrics vs leg strength training?

    which would be more important for badminton? i know it would probably be most beneficial to do both, but im going to start doing something soon to improve footwork. which should i do more of, and can you provide me with some examples of the exercise so i could try it? thanks.

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    When I was on my coaching course, we agreed that plyometrics are not actually that useful for a badminton player, rather dynamic, explosive exercises are. As mentioned above, skipping is good, but try to do jumping lunges (yes, switching legs from lunge to lunge).

    Weighted squats are good, but make sure you squat down so that your thighs are at the VERY least horizontal.

    Deadlifts are also good - but make sure you get the technique right, or you'll be in a lot of pain!

    To improve footwork specifically, footwork drills are probably better than doing weights - what I do is (20s work, 40s rest) 10x working at 90% intensity for speed training OR (60s work, 60s rest) 15x at rallying pace (as fast and hard as you can, but you have to be able to last the 15 sets) for stamina training. For progression on speed, don't increase the number of sets, just work harder. For the stamina one, if you feel you can, increase the number of sets as you like, but make sure it's not overly detrimental to your speed, you should still be moving at a rallying pace, otherwise, what's the point? - you should feel slightly ill at the end of either of the stamina exercise, if you don't you're not pushing hard enough.

    Hope that gives you some useful ideas

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    Quote Originally Posted by Sunsgambit View Post
    When I was on my coaching course, we agreed that plyometrics are not actually that useful for a badminton player, rather dynamic, explosive exercises are.
    Can you explain the difference between these two things? I thought that plyometrics were a particular type of dynamic explosive exercise.

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    Quote Originally Posted by alexh View Post
    Can you explain the difference between these two things? I thought that plyometrics were a particular type of dynamic explosive exercise.
    The difference is in the amount of weight involved.

    The plyometric exercise videos that you see on youtube use heavier weights and medicine balls, as they're meant to train for american football, basketball etc.

    For badminton, speed is more important than power, so you don't need added weight, just your body weight is enough.

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    Sunsgambit: did you really conclude that plyometrics were not useful? Fast feet, skipping, heavy racket work, and pretty much all badminton movement involves plyometric strength. On my coaching course, we agreed it was one of the most important things. How peculiar!

    I agree with visor about the "additional weights" being unnecessary, although resistance training can be excellent (using resistance bands) for developing stability and lower body explosiveness in your movements.

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    Quote Originally Posted by Sunsgambit View Post
    To improve footwork specifically, footwork drills are probably better than doing weights - what I do is (20s work, 40s rest) 10x working at 90% intensity for speed training OR (60s work, 60s rest) 15x at rallying pace (as fast and hard as you can, but you have to be able to last the 15 sets) for stamina training. For progression on speed, don't increase the number of sets, just work harder. For the stamina one, if you feel you can, increase the number of sets as you like, but make sure it's not overly detrimental to your speed, you should still be moving at a rallying pace, otherwise, what's the point? - you should feel slightly ill at the end of either of the stamina exercise, if you don't you're not pushing hard enough.

    Hope that gives you some useful ideas
    when you say footwork drills, does this mean footwork shadows?

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    All top players that I know of utilise some sort of plyometric training. Tutors on coaching courses are mostly reinterpreting information that has been passed down and have often never coached at a good level themselves (amazingly). Similarly when I did a course the tutor stated that singles was faster than doubles!

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    Quote Originally Posted by MSeeley View Post
    Sunsgambit: did you really conclude that plyometrics were not useful? Fast feet, skipping, heavy racket work, and pretty much all badminton movement involves plyometric strength. On my coaching course, we agreed it was one of the most important things. How peculiar!

    I agree with visor about the "additional weights" being unnecessary, although resistance training can be excellent (using resistance bands) for developing stability and lower body explosiveness in your movements.
    Hello,
    Which resistance band exercises would you recommend?
    Preferably if you could show a youtube example would be nice.

    Cheers

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    can anyone please suggest the diet for a veg badminton player?

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