Badminton Training 1: Practice of footwork and hand techniques. There are only three methods of badminton training. One is to use the number of rounds per ball with high density in a half-court match to improve hand techniques and the ability to move quickly back and forth on the half-court. Many people play half-court pull shots too peacefully and don't like to run. In fact, this has little effect. You must play with the intensity of trying to knock each other down, and you will find that the half-court is actually very difficult to play. Because the court is small, the difference in footwork between both sides will decrease, which means both sides become high defense states. Each point may require dozens of strokes, and each point may involve lifting the shuttlecock 5 or 6 times, hitting flat clears 8 or 9 times, and countless movements of advancing to the net and retreating. The requirement for the quality of hand techniques and shot-making is quite high, and it significantly improves physical strength and patience. When you get used to playing half-court, you will feel that making active non-forced errors should be impossible, and if even such balls can't be played without error, what's the point of playing. Practicing half-court also improves the ability to receive serves and some doubles skills. As to why, you'll know once you try it.
Another method of badminton training is the two-point versus four-point drill. In this drill, both sides play full-court, where one side can only return drop shots to the two front corners or flat clears to the two baseline corners (meaning the opponent only needs to defend the front or the baseline without much movement), while the other side can hit to any of our four corners (which requires us to constantly move around the court). This method effectively improves full-court footwork and shot-making abilities. At first, it can be frustrating and tiring, but after getting used to it, moving around the full court becomes easy.
The last type of badminton training is relatively basic and simple. Have someone stand at the front of the opposite net and give instructions. Move immediately in the direction they indicate, perform the complete action, and return to the center. The frequency can be determined by the individual, with a minimum of 30 repetitions (moving from the center to the four corners and back counts as one repetition). If the person giving instructions keeps making you repeat steps or gives fake signals, it can be exhausting.
Badminton Training 2: Finally, there's physical training. I actually think that playing badminton shouldn't make your body overly muscular like bodybuilding, as large muscles can affect coordination and speed. Therefore, the most important things are stamina, flexibility, and wrist strength. Some players may look chubby without abs or chest muscles but still have strong smashes because their wrists are powerful. A strong wrist not only increases the ability to deliver powerful smashes and average shot speed but also makes passive counterattacks easier. There are many ways to train wrist strength, and I think an effective and easy method is to take two regular mineral water bottles and fill them with water or sand according to your ability. Then use them as handles for skipping rope (without the actual rope, just imagine it's there and jump accordingly to train coordination). As for stamina, those who don't play often might not notice its importance, but once your technique stabilizes and you face opponents of similar skill level, playing three sets of 21 points each will make you realize how crucial stamina is.
The best way to train stamina is running, followed by the aforementioned footwork drills, though their effects are limited. The principle of running is that no matter how slow you run, as long as you're running, it helps (those with higher ability should naturally increase their average speed, or sprint every 2000 meters). Each run should last more than 40 minutes to improve lung capacity and endurance. After running, remember to relax your body, or you'll suffer the next day. Good flexibility can increase stride length and greatly help with footwork, especially in passive situations. Besides leg tendons, shoulders and waist should also be exercised regularly. Good flexibility helps with maximum explosive power and reduces the risk of injury, sometimes even allowing you to return normally unreachable backhand shots. Abdominal strength is also important, but it's quite hard to train, and persistence is key. There's no need to over-focus on it.
I hope these badminton training methods can help everyone (they're all taught by coaches).
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