Lunges is a leg strength builder for everyone from runners to cyclists. This is one of the most important exercises for the thighs. In badminton, Lunges is a leg training for athletes to have a solid foundation for footwork. In the exercise of the lunges, the body should always be kept as straight as possible to minimize pressure on the back. How to exercise by putting one foot in front and the other foot in back then down and up again. The front leg knee should not exceed the tip of the foot when buckling. Movement performed as many as 3 sets with 10 times reps.
Footwork is one of the keys to success when playing badminton. Players who have good footwork, will be easy in mengcover field and chase the return of the ball from the opponent. Before practice footwork needs to be trained leaps that support footwork movement. – One form of training that supports footwork is Lateral Jump. This exercise is useful to increase the speed in doing footwork. How to practice – Stand beside the barrier with your feet shoulder-width apart. – Your hands are pointing forward for balance. – Take the position ¼ squat, then leap sideways past the top limit. – Land on both feet simultaneously. – After the feet touch the floor, immediately jump back in the previous direction.
Squat jump or squat jump is a pliometric exercise to train the lower body. This exercise targets the quadriceps muscles, hamstrings, gluteus, and calves. Squat jump is an explosive movement. How to practice, squat down to squats position, press the foot and push the body into the air as high. As you descend, immediately bend your knees, drop back into the squat position and jump again. The position of the foot should be in tiptoe when landing. This exercise is useful for improving explosive feet. from a squatting position, jump up. Do a squat jump only on a dry surface. To make the calf work more, focus on lifting the toes as high as possible before starting to jump. At the time of bending the end of the knee should not exceed the tip of the toe. Movement performed as many as 3 sets with 10 times reps.