Also love how you just follow the workout without too much thinking about what to do next. Good way to improve your mobility with very informative videos and https://www.healthline.com/health/fitness/health-related-components-of-fitness varied exercises to keep it interesting. Get unlimited access to expert-led sessions, drills, and training plans.
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You can pick which days you hit the weights to fit your schedule, but training on Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday is optimal for recovery. You’ll train three days per week, focusing on strength, power and injury‐prevention, with progressive overload built in. If you do have some weight training experience, you’re ready for Strength Training for Badminton.
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The concept of wearable technology is not new, but recent advancements in miniaturization, sensor technology, and data analytics have revolutionized its capabilities. What started as simple pedometers has evolved into sophisticated devices capable of monitoring a wide range of biometric data, including heart rate, sleep patterns, calorie expenditure, and even stress levels. Coupled with intuitive mobile apps, these wearables provide users with comprehensive insights into their performance metrics, enabling them to set goals, track progress, and adjust behaviors accordingly. Personalized mobility and stretching routines for badminton players. Improve agility, strengthen movement control, and keep your body primed for every match. If you can maintain the oxygen distribution in your blood after long training sessions then you also play at your peak performance for a longer period of time.
Without proper mobility, you risk slower reactions, reduced reach, and increased injury risk. With our on-demand training session library, you take control of your training, what to work on, where and when. If you are looking for the best affordable Garmin watch for badminton then take a look at Garmin Forerunner 245M. Unlike Polar Vantage M2, this watch doesn’t come with a built-in badminton profile. However, I was able to create my own custom profile for badminton in the Garmin Forerunner 245 Music. This strengthens the back of your shoulder which is used in the deceleration of your overhead shots and backhand.
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They work the same muscles but are a lot less challenging because you bend your knees instead of keeping your legs straight. In Strength Training for Badminton, you start with lat pulldowns to build a foundation and strength, then graduate to pull-ups. Both are terrific exercises, and in Strength Training for Badminton, you’ll do them both during different phases of the program. The single-leg glute bridge is what happens when you take a basic glute bridge and crank up the challenge by making the exercise unilateral. With each step, you also dynamically stretch your hip flexors and hamstrings.
- The videos also tell you the type of weight you should be using (light, medium, heavy) and the length of time of the exercise.
- In Strength Training for Badminton, you’re doing the unilateral, one-arm variant.
- Badminton requires a lot of lunges, so this exercise is great for improving the strength of your lunge and glutes.
- It keeps you motivated with “Heart Points” and “Move Minutes”, encouraging regular activity for better fitness.
- If you prefer to work out from home or don’t want to pay for a costly gym membership, personal trainer or fitness classes, then a more affordable workout app can support you as you figure out your at-home exercise plan.
- If the weight is too heavy and slows the movement down or causes your form to break down, it’s counterproductive for power development.
It gives you a workout to do every day—most are about 30 minutes, though some days it told me to do two different ones in the same day—and an eating plan to follow. Some are completely free or offer a free trial, and some require a monthly subscription. Your choice will ultimately depend on whether you think investing in a paid app will actually help you get closer to your goals and what you’re comfortable spending. Other things to consider are if you prefer live streaming or On demand workouts. Apart from that, the watch also has an incident detection feature that alerts your friends and family in case of an injury by sending them text messages along with your location.
To use Apple Fitness+, Apple’s workout app, you must have an iPhone, but you’ll get even more out of it with a paired Apple Watch Series 3 or newer. Depending how deep into the Apple universe you are, that’s either good or bad news. To join Apple Fitness Plus, you can try it out for free for up to three months and then have the option to pay month-to-month, $10 or $80 for the year. If you’re on a family plan, you can share access to Apple Fitness Plus with up to five family members. I want to say what a great app you have made with so many exercises.
Birdie – Badminton Training
The lat pulldown and the pull-up is madmuscles legit are two great exercises for your back (primarily the lats), biceps, and rear delts (and your grip if you don’t use lifting straps). In badminton, you need power from your back to whip your racket down, for clears and drives, and for overall upper-body stability. The lateral bound is a full-body movement (but primarily hits your glutes, quads, adductors, abductors, and calves) and trains your balance, stability, agility, and power all in one explosive exercise. Single-leg glute bridges train the glutes, one cheek at a time, and reinforce the same kind of asymmetrical control you use when lunging for a drop shot or pushing off to chase a deep clear. Isolating each side of your backside one cheek at a time makes sure you’re not favoring one leg, which you probably are (as are most of us).
Follow the Strength Training for Badminton Program in StrengthLog
Better mobility means faster footwork, stronger shots, and a lower risk of common injuries like ankle sprains and shoulder strain. By improving flexibility and joint health, you’ll enhance your movement and endurance on the court. Use GOWOD to assess your current mobility https://madmuscles.quora.com/ levels and access personalized stretching routines that optimize your movement for badminton.
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We have broken the drill down into 3 levels for you to work through. The Smash-Block-Lift Routine can be practiced using both for a standard or stick smash. This will encourage you not to stay static and practice your quick movement backward to retrieve the Smash. The aim of this drill is to hit a designated number of Shots (Be it Clears, Smash, Drops, etc) without making a mistake. Practice this drill for 2 minutes and then swap with your partner before moving on to the next drill.
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Then you might be wondering has G-Shock made any concession in the durability department. And, the answer is no as like all the G-Shock watches it is water-resistant up to 200m, can survive fall from 10m height, and is also shock resistant. So no matter how hard I swing in the court I don’t have to worry about the watch. It has all the regular G-Shock features like a stopwatch for timing your activity, a calendar, LED light to read time in the dark, and so on. Despite having so many features it still uses a replaceable coin cell battery that G-Shock claims would easily last for two years.
Footwork training
The shuttle should be pushed down forcing the Player to move side to side, playing controlled defensive shots back to the Feeder. The Feeder should play shots in a downward direction across the full width of a singles court around mid-court. The Feeder should take the shuttle above the height of the net to ensure that downward pressure is maintained during the drill.
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The feeder should alternate which corner they lift the shuttle to. The player playing the drop should still drop the shuttle back to the feeding player. The recovery shot should still be played to the center of the court only. In the Library, you’ll find everything from warm-ups to full training sessions.