Contents:
- Medical Video: LIN DAN SUPER WORKOUT (9 exercices that YOU can realize)
- Why train physical strength?
- The types of strength training to hone badminton techniques
- Jogging
- Skipping
- Standing Toe-up Achilles Stretch
- Forward Lunges
- Wrist rolls
- Wrist flexor and extensor
- Shadow badminton
Medical Video: LIN DAN SUPER WORKOUT (9 exercices that YOU can realize)
Talking about the excitement of celebrating the glory of the Indonesian men's badminton team in the ASEAN GAMES 2018, it must have not escaped the excitement of Warganet commenting on how awesome Jonathan Christie and, ahem, also his physical appearance.
Yes! Playing badminton does not only rely on the agility of the feet and hands to make opponents fleas. To hone your basic badminton technique so that it becomes as sharp as Jojo, it is also necessary to diligently train your physical strength so that your immune system can stay excellent throughout the game. Check out the types of exercises that you should apply regularly to the following.
Why train physical strength?
The purpose of exercising body strength is not to increase muscle mass or enlarge the body. Badminton players, even professionals, train their physical strength to improve their performance on the green.
The strength of the upper body is needed especially for hitting or fending off ball shots. While the lower body strength is very important to jump and increase running speed.
Exercising upper and lower body strength will help the body become stronger and stamina. You will also be more agile, fast, and balanced because the body is able to anticipate sudden attacks or movements.
The types of strength training to hone badminton techniques
Jogging
Endurance is the main key in badminton techniques. The better your stamina, the better you respond to your opponent's blows throughout the game without fatigue. To achieve optimal body power, jog at least 30 minutes for 3 times a week.
Skipping
Skipping movement can train yourself to be more comfortable with the agility of footwork. At least do 10-minute skipping every day.
Standing Toe-up Achilles Stretch
Stand straight, place one foot on a box or higher ground by bending your knees. Place half the sole of the foot to the finger. Next lean forward with the forward position. Do it up and down for several times for 2-3 sets of repetitions.
Forward Lunges
This movement will stretch your hip muscles and your hamstring muscles. Entering this exercise in badminton will improve your mobility. You for the game and reduce the risk of injury.
Now, place one of your feet on the front and your body upright and keep both feet flat on the floor or ground.
Wrist rolls
Badminton is a sport that involves a lot of wrist activity. So before you start playing badminton, be sure to prepare your wrists for heating. Wrist rolls act both as a warm up and stretch to the wrist. The way is, tighten your hands tightly then turn to make a circle outwards. Rotate 10 times, then do it by changing the direction of rotation.
Wrist flexor and extensor
Align more face down (for flexor movement). Point your finger down from the palm and to extensor the direction of the finger up. The top image is the wrist flexor movement and the bottom is the wrist extensor.
Shadow badminton
This one badminton technique aims to help you imagine what the game will be like, complete with a move that is often found throughout badminton. The difference is, you practice without a ball.
To practice this technique, you need a practice buddy who will tell you where the ball came from. You will swing the racket as if really fend off enemy attacks. Your practice buddies will vary the "coming direction" of the ball to practice the agility and agility of your foot movements. From hitting the racket to the lower right, to the top left, then pointing to the right front, and so on. You must follow all directions indicated by the partner.
