Badminton requires not only sufficient endurance but also good explosive power. During basic strength training, professional players often use methods such as pushing barbells and dumbbells, weighted squats, rope skipping, and swinging tennis rackets to exercise the strength of their shoulders, elbows, wrists, knees, legs, etc., which are the areas most prone to injury for people who play badminton regularly. As for specialized physical training, it mainly includes footwork and multi-ball training. To increase the workload, sand clothes are often worn and sand belts are used during footwork practice.
For beginners in badminton, whether or not they train physically seems to have little impact, but as the time spent playing increases, especially if one plays daily or every other day, it becomes crucial to pay high attention to physical training. Otherwise, it will not only affect the improvement of skills but also make injuries more likely.
For amateur players, physical training can be done even without equipment. For example, to strengthen the shoulders and elbows, push-ups can be done; to train the ankle joints, one can repeatedly rise onto their toes in place; for abdominal muscles, sit-ups can be done; and wrist strength can be trained by swinging a bottle of mineral water.
For amateurs, at least one to two fixed times per week should be set aside for physical training, with each session lasting 30 to 40 minutes. During the training process, one can selectively train based on their own weaknesses. For instance, if there is a lack of strength in the forearms or upper arms, wrist strength can be trained through forearm exercises like swinging a tennis racket, rebound racket, or even a bottle of mineral water. If there's a lack of strength in the upper arms, shoulder training can be done, and the best way to train shoulder strength is through parallel bars using the method of supporting oneself on the bars. Additionally, special attention should be paid to stretching during training.
Skipping rope, especially double-under jumps, is the most suitable body training method for badminton because it involves the entire body. It can both train wrist strength and the speed of arm swings, while also enhancing overall body coordination.
The following weekly physical training plan is suitable for male youths around 25 years old with one to two years of badminton experience: First, one to two long-distance runs, 3000 to 5000 meters, with the time controlled between 20 to 30 minutes; Second, one to two footwork practices, each lasting 10 to 15 minutes; Third, one to two rope skipping sessions, single skips for about 10 minutes each time, which can be divided into three groups of five minutes each, and double-under jumps for two minutes per group. Others can adjust the plan according to their actual situations.
Badminton is an extremely intense sport, and during an intense badminton match, players expend more energy than during a football game. Therefore, when players reach a certain technical level, if their physical fitness does not keep up, it will limit the improvement of their skills.
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