The holy trinity of badminton fitness

Discussion in 'Techniques / Training' started by Tangfastic, Jun 12, 2018.

  1. ant01

    ant01 Regular Member

    Joined:
    Mar 31, 2012
    Messages:
    588
    Likes Received:
    193
    Location:
    London, UK
    Are there any easy exercises to do at home to build on agility and strength without needing heavy weights or lots of space?
     
  2. decoy

    decoy Regular Member

    Joined:
    Jul 29, 2009
    Messages:
    923
    Likes Received:
    127
    Location:
    Maritime canada
    You can always do Chinese footwork to improve agility. You can find some sequences that don't really take up a ton of space. Just enough to do short hops.

    It won't give you big muscles like weights would, but it'll help with explosiveness.

    Sent from my SM-G965W using Tapatalk
     
  3. miqsh

    miqsh New Member

    Joined:
    Mar 12, 2017
    Messages:
    6
    Likes Received:
    1
    Location:
    Toronto
    It's natural. Badminton would be considered cardio. Excess cardio can start to burn off muscles (unless cardio is done little to moderately). The muscles are sore and stiff and even foam rolling is only going to stretch your muscles for a bit. Also shots in badminton use energy transferred from toes to hands, which is going to be effected due to sore&stiff muscles with energy leaks and such. So It's better you either reduce intensity at the gym and keep badminton on day you aren't lifting. Your rotator cuffs will thank you later. Even badminton sessions need recovery for most people. Personally, I can handle only a day per week of 3hrs of badminton due to inflammation issues after. It takes me a day or two to recover from that.
     
  4. ainchekar

    ainchekar Regular Member

    Joined:
    Jul 21, 2016
    Messages:
    78
    Likes Received:
    21
    Location:
    India
    This thread is GOLD. As a parent of a tween boy playing competitive badminton, am always hunting for resources on badminton specific strength and conditioning. Technique is given - but what can give a player the edge is strength (which includes the holy Trinity mentioned)

    Would recommend this thread to be a sticky and develop it into a valuable resource on this important subject.

    Sent from my ONEPLUS A6010 using Tapatalk
     
  5. ainchekar

    ainchekar Regular Member

    Joined:
    Jul 21, 2016
    Messages:
    78
    Likes Received:
    21
    Location:
    India
    Thank you for starting this thread

    Sent from my ONEPLUS A6010 using Tapatalk
     
  6. ralphz

    ralphz Regular Member

    Joined:
    Jul 5, 2016
    Messages:
    841
    Likes Received:
    133
    Location:
    london
    Toes will get sore if you keep using them.. e.g. the big toe can get inflamed. You shouldn't use your toes. You perhaps meant the ball of the foot.
     
  7. ralphz

    ralphz Regular Member

    Joined:
    Jul 5, 2016
    Messages:
    841
    Likes Received:
    133
    Location:
    london
    I think i've seen they might not always do full squats. As their training is badminton specific.

    What strikes me seeing that is that he's using a foam pad. When really serious about improving squats and doing decent weight, like he is, or even less, then sometimes the traps can pop out the back pretty well. Some squatting enthusiasts would probably frown on a man using a foam pad, and find it unusual for somebody to get to that weight and still use one!
     
  8. SSSSNT

    SSSSNT Regular Member

    Joined:
    Oct 9, 2011
    Messages:
    611
    Likes Received:
    103
    Location:
    Here
    While the photos in the OP is nice, I find plenty of excellent badminton players who aren't as muscular as them but still play excellent badminton.

    Example: [​IMG]

    Kevin here seems to have a normal body. Maybe today he's more muscular but he was achieving world class level before he became more muscular, if that.

    [​IMG]

    Kim Ha Na we can't see her topless but looking at that arm I think it's safe to say she's weaker than many of us but will beat us any time of day.


    This leads me to believe that for us normal folks, rather than spending our time in the gym, perhaps that time will be much better spent in the court training our footwork and techniques. This is not saying strength training has no merit btw.
     
  9. ralphz

    ralphz Regular Member

    Joined:
    Jul 5, 2016
    Messages:
    841
    Likes Received:
    133
    Location:
    london
    That's true but that applies even to the top level pro players too. And they do WAY more training footwork and technique than any of us.

    And re physiques.. it's not such a good guide to strength. Look at MMA fighter Fedor. Extremely powerful but looks a bit like somebody's uncle.
     
  10. SSSSNT

    SSSSNT Regular Member

    Joined:
    Oct 9, 2011
    Messages:
    611
    Likes Received:
    103
    Location:
    Here
    That's exactly what I was saying.
     

Share This Page