Coaching

Play Better Badminton Training 5:Lower Limb Endurance Training

Muscular endurance training—lower limbs

The exercises are repeated quite a few times but the weight doesn’t have to be heavy

  • Each exercise is done is sets of eight;those who are fitter can have 12-15repititions in each set.
  • The exercise mantra is up quick, down slow, down quick, and up slow.
  • Exhale when exerting and breathe in when relaxed.
  • Rest for 1-2 minutes between sets. Quadriceps.

 

1. Quadriceps

Mantra: don slow, up quick

 

 

KEY POINTS
  • Stand with the feet at pelvis width, take a step forward with the right foot, keep chest out and look straight ahead.
  • The right knee should not be further forward than the tips of toes and the left knee should not touch the floor.
  • Slowly bend the right knee and move down into a bow and arrow step posture.
 

2. Hamstring muscle

Mantra: don slow, up quick 

 

KEY POINTS
  • With the feet at pelvis width, keep chest out and look straight ahead.
  • The left foot takes a lateral step with the upper body straight, crouch down on left leg with the left knee no further forward than the tips of the toes.
  • Crouch down on left leg, with thigh parallel to the floor and the feet flat on the floor.

 

3.Gluteus maximus

Mantra: don slow, up quick 

 

KEY POINTS 
  • Stand with feet at pelvis width, look forward and keep back straight.
  • When lifting up the dumbbell keep the knees bent but not locked.
  • This movement lets the bottom and shoulders move together to avoid injury.

 

4. Calf muscles

Mantra: don slow, up quick 

 

KEY POINTS 
  • Stand with the front of both feet on a block (or step) and back of feet suspended.
  • Look forward, stretch the ankle joint to maximum extent and then return to starting position.
  • When doing the movement keep the abdomen tucked in (stabilize the body) and stretch the ankle joint. (don’t lock)

( Edit by VICTOR Badminton )

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