How can muscular endurance suitable for badminton be increased?

After introducing Muscular Training—Basic Concepts, we know that endurance can be divided into LIEE and HIEE. How to train to build up the HIEE needed to play badminton? Below are two important points that should be remembered !

Meeting the specific requirements of badminton

• There should be 10 movements in a set or 20 for those who are relatively fit.
• The mantra for the exercise is up quick, down slow, down quick, up slow.
• Rest for a while after each set, and do the next one 1-2 minutes later.

The number of repetitions is high but weight doesn’t need to be heavy

Does everyone remember the part about training exercises in Simple Badminton Training Play better? All you have to do is adjust the number of times the exercise is repeated and speed.

• There should be 8 exercises in a set or 12-15 for those who are relatively fit.
• The mantra for the exercise is up quick, down slow, down quick, up slow.
• When doing each exercise, breathe out when exerting and in when relaxing.
• Rest for a while after each set, and do the next one 1-2 minutes later.

1. Shoulder muscles

Manta: up quick, down slow 

KEY POINTS

• Stand straight with legs as wide as the shoulders and knees slightly bent, not leaning back or forward.
• Tuck in the abdomen, keep the elbow slightly bent, and lift the dumbell to eye height.

 2. Arm muscles（1）