How to improve speed in badminton?
by Giridhar
(Belgaum, Karnataka, India)
Question: What training is required to improve speed in badminton? I want to improve speed in badmintonAnswer:
Hi Giridhar, thanks for your question.
Speed is a very important for winning rallies in badminton.
However, speed in badminton mainly can be split into two parts:
- pace on the court (movement speed)
- reaction speed (speed in executing your shots)
Reaction speed simply means how fast you take to execute your badminton stroke (especially strokes for powerful shots).
The faster your swing speed of your racket, the more powerful your shots.
Nevertheless, I assume that you want to improve your movement speed.
Basically, fitness training can be categorized to strength training and resistance training.
Resistance training helps increase the size of your muscles.
On the other hand, strength training significantly increases your strength but you won’t be able to see large increase in your muscle mass.
In badminton, we focus on strength training.
As you can see, most professional badminton players are lean and fit because they engage in strength training.
In order to improve your movement speed on the badminton court, you’ll need to work on exercises that:
- Improve the strength of your legs
- Improve your body balance
Strong Legs
In order to have strong legs to move faster on the badminton court, you’ll need to perform exercises that will help you produce short bursts of energy.
Short burst of energy is produced as a result of the quick contraction or extension of your body muscles.
Exercises that will increase the speed of your legs are:
Running/Sprinting
Find an open space where you can run or sprint for at least 50 meters. Sprint or run for approximately 50 meters. Then rest for 2 minutes.
Repeat 5 more times.
Shadowing
Shadowing is an exercise specifically done on the badminton court.
Get on to the court with your racket. Imagine yourself playing singles with an imaginary opponent.
Your imaginary opponent will hit the shuttlecock to the four corners or the court consecutively.
Move to each corner of the court to retrieve these imaginary shots until you cover the four corners.
Keep shadowing for around 2-3 minutes. Then take a 30-second rest. Repeat this exercise for 5-6 times.
Shadowing not only improves your movement speed, you'll also improve your badminton footwork.
Body Balance
In order to move faster, body balance is essential.
In terms of badminton fitness, you'll need strong core muscles to maintain good body balance. This means strong abdominal muscles.
With good body balance, you'll be able to recover quickly and return to your footwork base.
Learn from the Professionals
Training for badminton fitness is physically demanding.
If anyone is reading this and is very keen on achieving high performance, there is a good badminton fitness training Ebook created by a professional.
The fitness ebook is designed by a fitness professional that specialises in badminton fitness.
I think it will really help you achieve your badminton fitness goals.
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