Play Better Badminton Training 2：Lower Limb Strength

Increasing muscle strength not only improves physical ability, it also increases a player’s ability to move around the court quickly and deliver powerful smashes. We know that badminton is a “whole body” sport, requiring upper body strength to allow the shuttlecock to be hit powerfully and also requires good lower body muscle strength so we can move around the court quickly using the 6-point footwork.




We all know that the 6-point footwork is one of the basic steps when learning to play badminton and level of mastery of the footwork will affect how good you play. If you don’t have good lower body muscle strength you won’t be able to move freely around the court through the whole match. This article will show you how to do some simple lower body muscle strength training. The weight used can be adjusted to suit the physical level of the individual (dumbbell or water-filled plastic water bottle). We suggest you gradually increase the intensity of training in terms of weight used, number of movements and sets and frequency of sessions to avoid overload and thus make injury less likely.... <FULL ARTICLE>

．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