Coaching
Training guide for badminton beginners (Part 2)
In the previous article on VICTOR Badminton Coaching,Training guide for badminton beginners (Part 1) we explained the concept of improving overall playing ability by strengthening three aspects: skill, ability and experience. Below we will introduce training methods to improve these three aspects and suggest appropriate training volume:
Shin Seung Chan／Lee So Hee
Badminton Skills Training
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Training Aspect
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Training Method
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Suggested Training Volume Twice a Week
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Skill
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◎ Watch a series of training films found online, copy the correct movements, paying attention to details.
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◎ Go onto court with a partner to do multi shuttlecock training. (practice the same shot repeatedly)
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Every training session, choose 1-2 of the nine basic skills (or six-point footwork). Playing the shot 100 times (or doing the footwork 50 times) is one set; do two sets every session.
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< Example - First week of October >
Practicing shots: Drive, right and left movement six-point footwork (choose shot/footwork items from the list below)
Training day: Friday and Sunday
Carry out the following in sequence each session:
1. Clear pairs practice:100 shots each
2. Right and left movement six-point footwork, 50 times each
3. Clear pairs practice again, 100 shots each
4. Right and left movement six-point footwork again, 50
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You can film your practice sessions and then compare your actions with the training film afterwards, making necessary adjustments
※ Each movement has to be done completely.
※ When carrying out shot practice combining it with footwork practice will produce better results.
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◎ When practicing on alone or with a partner no longer produces results, enlisting the assistance of a specialized coach is an effective method.
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9 badminton skills
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9 most important skills of badminton：1.Clear
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| 9 most important skills of badminton：2. Net lift | |
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9 most important skills of badminton：3.Net shot
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| 9 most important skills of badminton：4.Smash | |
| 9 most important skills of badminton：5.Slow drop shot | |
| 9 most important skills of badminton：6.Drive | |
| 9 most important skills of badminton：7.Cross court net shot | |
| 9 most important skills of badminton：8.Backstop | |
| 9 most important skills of badminton：9.Passive shot | |
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| Footwork | |
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6 point footwork for moving forward and backward
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6 point footwork for moving left and right
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6 point footwork for moving diagonally
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6 point footwork for covering the court all around (1)
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6 point footwork for covering the court all around (2)
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Badminton Ability Training
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Training Aspect
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Training Method
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Suggested Training Volume Twice a Week
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Ability
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◎Do cyclical and fixed quantity training for 1-2 muscle groups each time
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※ Increase leg muscle stamina: Duck walk around the court; one time is one set; do two sets each time.
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※ Increase swing coordination: Practice swinging, without hitting a shuttlcock;100 times is one set, do two sets each time.
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※ Improve fitness: Run 800 meters at varying speeds. Run 200m fast, 200m slow, 200m fast and then 200m slow. 800 meters is one set; do two sets each time.
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< Example - First week of October >
Training item: Leg stamina, swing coordination, fitness (you can also choose items from the Simple Badminton Training list below)
Training day: Friday, Sunday
Carry out the following in sequence each training session:
1. Duck walk around the court once
2. Practice swinging the racket (without hitting a shuttlecock), 100 times per person.
3. 800 meters varied speed running
4. Duck walk once again around the court
5. Practice swinging the racket without hitting a shuttlecock again, 100 times per person
6. 800 meters varied speed running again
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※ Ability and skill training items can be done on the same day or on different days the same week.
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◎ Increase training volume in accordance with the improvement in ability
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| Training to play badminton better | |
| 1. Upper Limb Strength | |
| 2. Lower Limb Strength | |
| 3. Basic Endurance Concepts | |
| 4. Upper Limb Endurance Training | |
| 5. Lower Limb Endurance Training | |
| 6. Wrist |
Accumulate Experience
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Training Aspect
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Training Method
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Suggested Training Volume Twice a Week |
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Experience
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◎ Visit different badminton halls and teams and play/exchange with players of all kinds.
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※ Try to play at least twice a week, over one hour each time.
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※ Go to a court different to where you usually play at least twice a month and find someone you don't know to play with.
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◎ Take part in various competitions (whether formal or recreational)
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※ take part in at least one competition a year. (school, company and other recreational competitions are also fine)
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The aforementioned suggested training methods and volume are directed at players who have played for less than three years. VICTOR encourages everyone to adjust their training plan in accordance with their own level and time available. Only by finding the training method that is right for you can the best training results be achieved.
Friendly reminder
Changing habits can be hard. When they are in the process of adjusting their posture many players enter a transitional phase in which they can’t evenhit the shuttlecock because they are asked to adopt a posture that is unfamiliar (the correct one). This means that, in the period of transition, your performance may be actually worse when you were using the wrong posture. However, don’t revert back to the old, incorrect posture. If the training direction is correct and you continue to practice, when you pass throughthetransitionalphase your ability will certainly have gone up to a higher level.
