trx badminton training tutorial

⑴Badminton training multi-ball method

Multi-ball practice method is very effective for those techniques that are difficult to repeat with single ball, such as smashing, throwing and rubbing Offensive techniques such as the ball. In addition, for beginners, multi-ball practice can repeatedly strengthen a certain technical movement, which is conducive to standardizing technical movements and quickly getting familiar with the feeling of hitting the ball. Under the condition that the number of venues is small and the number of practitioners is large, the use of multi-ball practice can also achieve better practice results. Furthermore, multi-ball exercises have a prominent role in strengthening specific physical fitness.

According to the different purpose of practice, introduce several specific practice methods

Exercise for the purpose of mastering basic technical movements and standardizing and consolidating technical movements

This method is mostly used for beginners. Through the practice of hitting the ball with a fixed line and position, the beginner can improve the practice efficiency, quickly experience the feeling of hitting the ball, and form a relatively standardized technical action. Generally, there is not much movement, and the footwork is also a fixed line movement. For example, practice techniques such as rubbing the ball, throwing the ball, pushing the ball, and hooking the ball before the net.

Hand throwing practice picking ball

Throwing practice throwing ball

Practice for the purpose of improving hitting quality

This exercise is mainly designed for the improver to further improve the quality of the shot. For example, to practice the special technique of fast splitting diagonally from the top of the head, the footwork takes off sideways from the midfield and splitting fast diagonally, and practice it repeatedly for many times. After many times of practice and mastery, when sending multiple balls, you can give the ball to the backcourt at will, but more balls are given to the top of the head, so that the practitioner can skillfully use the overhead quick-splitting diagonal technique in the moving and changing hitting action, so as to achieve the goal of using free purpose.

Exercise for the purpose of combining techniques and tactics

This type of exercise is mainly aimed at techniques and tactics training, combining a variety of techniques to strengthen the continuity of the attack. Take the overhead splitting and hanging diagonal technique as an example. After mastering the single diagonal splitting and hanging technique, you can increase the surfing and rubbing technique. The line is also fixed. The ball strengthens the combination of techniques and tactics.

Exercise for the purpose of improving the proficiency of footwork movement

Using multiple balls to mobilize practitioners to move footwork in place to hit the ball, organically combine footwork and hitting techniques. There is a certain intensity of exercise, which is very helpful for improving physical fitness.

Exercise for the purpose of improving specific physical fitness

Multi-ball training can increase the number of balls, duration and rhythm of serving according to different training levels. Aerobic capacity has a great effect. This is conducive to improving the practitioner’s specific endurance, speed and strength and other physical qualities, and helps to develop tenacious will quality.

When using multi-ball practice, there are generally two ways to deliver the ball: hand toss and racket delivery

Hand toss to deliver the ball

Technical practice before the net It is more stable to throw the ball by hand to feed the ball, especially suitable for beginners to feed the ball to each other. When simulating the opponent’s ball before the net, the direction of the throw is from bottom to top; when simulating the opponent’s lob and smash, the direction of the throw is from top to bottom. In addition, it is possible to increase the difficulty of the practitioner returning the ball by changing the height of the hand-tossing ball and deliberately making the ball head overturned.

Handling method

Ordinary hand toss

Hand toss tumbling ball

Hand toss simulated lob
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Hand throwing simulation of small ball

Racket delivery

Racket delivery is mostly used in baseline technique and combination technique practice. When feeding the ball, pay attention to the rhythm of the ball, the quality of the ball, the number of each set and the interval between sets. Feeding multiple balls also requires certain skills. It takes a long time to practice to master the skills of feeding balls. It is a training method that coaches must master.

There are two specific methods of delivering the ball alone and delivering the ball by an assistant. When delivering the ball alone, ask the deliverer to hold a string of balls in one hand and a racket in the other to serve. The way of holding the ball is to let the head of the ball rush down and form a string against the arm, take the ball from the bottom of the string while holding the racket, throw the ball and then swing the racket to send the ball. The advantage of this feeding method is that only one person is needed, and the feeding speed is fast, but it is difficult to simulate a smash because of a long string of balls in hand. It is relatively easy to have an assistant to deliver the ball. The player only needs to take the ball from the assistant to deliver the ball, which requires two people to cooperate tacitly.

2 How to train basic badminton skills

Let’s teach you the pace first! That’s the basics!
(Pace)

Beginners should start learning some footwork after they have learned and mastered the technique of serving and hitting the ball high. Because badminton’s footwork and techniques (that is, various strokes) are complementary and inseparable. Much of the hitting technique is accomplished with skilled, fast, and accurate footwork. If you do not master the correct footwork, it will affect the learning of various hitting techniques.If you don’t have proper steps in the game, the technique will lose its due positive effect. The main footwork is: net footwork; back footwork; side movement footwork; take-off and air assault footwork.

The surfing steps include: striding to surf the Internet; step or cross-step surfing the Internet; jumping to surf the Internet.

No matter what kind of footwork is used to surf the Internet, the position and preparation posture before surfing the Internet are the same. That is to say, take the central position of the standing position, stand with your feet left and right (slightly forward and backward), about the same width as your shoulders, bend your knees slightly, touch the forefoot of both feet on the ground, lift your back heel slightly and move slightly left and right; your upper body is slightly forward, and your right hand is slightly bent. Hold the racket in front of the body and watch the ball coming from the other side with both legs.

1. Step on the net

After judging the opponent’s incoming ball, push the inside of the left foot hard and step sideways towards the incoming ball, and then step forward with the right foot. Take a big step, land on the outside of the sole of the foot and the heel first, then transition to the forefoot, bend the right knee and form a lunge. Immediately after the left foot naturally takes a small half-step towards the ground with the forward foot. After hitting the ball, push your right foot back to center with small steps, cross steps, or parallel steps.

Precautions when straddling the Internet When the right leg is in a lunge, it is necessary to prevent the body from losing balance due to the excessive force before the Internet, causing the center of gravity to go over the right leg. Should be facing inward.

2. Stepping or crossing the net

After judging that the ball is coming from the opponent, take a small step with the right foot first, and immediately take a small step with the left foot to the right Palms (or take a small step from the back of the right foot), after the left foot touches the ground, push the inside of the foot hard on the ground, and then take a big step with the right foot in front of the net into a lunge into a lunge. The weight of the body is on the front foot. After hitting the ball, push the front foot back and step back to center in small steps, cross steps, or parallel steps.

Advantages of step-step or cross-step surfing the Internet Strong step adjustment ability, under passive conditions, can use the characteristics of strong pedaling force and high speed to quickly adjust the steps to meet the incoming ball, step-step or cross step The precautions for surfing the Internet are the same as those for step-by-step surfing.

3. Jumping to the net

Jumping to the net is based on pre-judging the incoming ball, using the foot on the ground, and quickly rushing to the net, in order to win the ball Fight back as soon as you cross the net. This footwork is often used in singles or doubles to throw the ball on the net. The footwork is to stand slightly forward. As soon as the opponent has the intention of hitting the ball in front of the net, the right foot is just a little bit forward and then kicks sideways and pounces in front of the net. You should return to center immediately after hitting the ball. Waiting ÷ jumping to the net should be fast, but also prevent the foul from hitting the net or crossing the center line due to excessive forward momentum.
Backward footwork includes right back court back footwork and left back court back footwork. The back footwork in the right back court is mainly forehand back footwork; the left back court back footwork includes overhead back footwork and backhand back footwork. No matter what kind of back footwork is used, the preparations and stance boundaries before moving are the same as the online footwork.

1. Forehand back footwork

Forehand back footwork has two types: parallel step and cross step. In actual combat, it can be used flexibly according to the situation on the field and personal characteristics.

After judging that the ball is coming, first adjust the center of gravity to the right foot, then step on the ground with the right foot and take a small step back to the right, at the same time turn the upper body to the right, the left shoulder is facing the net, and then Step closer to your right foot (or step back across from your right foot) and move your right foot back to where the ball is coming. While moving, you must complete the preparatory action before swinging and hitting the ball. When the ball falls above the right shoulder, make a forehand on the spot or hit the ball with a jump. After hitting the ball, the center of gravity moves forward with the right foot and quickly returns to the center position with small steps or parallel steps.

2. Overhead back footwork

Overhead back footwork is the back footwork used when the opponent returns the ball to the left back court area with the overhead shot technique. The overhead receding footwork can also be used to move backwards in parallel steps or cross steps.

After judging that the ball is coming, push the right foot to the left and back, and at the same time, rotate the hip joint and upper body back to the right (the rotation is larger than the forehand back), and slightly Lean back. Then, step back with the left foot or cross step, and then step back with the right foot to hit the ball with the overhead technique. After hitting the ball, quickly return to center.

3. Backhand Backhand Footwork

When backhand backhand, the moving steps should be adjusted according to the distance from the ball.

If you are close to the ball, you can use a two-step backward step. One is to take a step backward with the left foot, then turn the upper body to the left, and take a step with the right foot backward to the left, facing the net. The other is to take a step with the right foot to the left, and then take a step to the left with the left foot, turn the upper body to the left at the same time, and hit the backhand with the right shoulder against the net. If you are far from the ball, take a three- or five-step back footwork. When going back three steps, take one step with the right foot to the left, then take a step backward with the left foot, turn the upper body to the left at the same time, and take a step backward with the right foot to the position of the incoming ball, turn your back to the net, and make a backhand strike ball. If the three-step move has not reached the ball position, the left�� Move the right foot one step back to form a five-step movement gait.

Combining a single basic technique (including manipulation and footwork) to practice is called comprehensive practice. The characteristic of this practice method is to organically combine techniques with footwork, offense and defense in the front and backcourts through certain routines, so as to improve the effectiveness of basic techniques in the game. Beginners can quickly improve their technical level by conducting comprehensive exercises after mastering each single basic technique more proficiently.

When conducting comprehensive exercises, the moving route and the hitting point should be fixed initially to facilitate the mastery of the comprehensive technique, and then transition to the unfixed moving route and hitting the landing point to practice. Several practice methods are introduced below:

1. Hanging on the net

Hanging the backcourt high ball from the opponent (hitting) to the opponent’s net, and then from the backcourt Move to the front of the net, and use various front-of-the-net batting techniques to fight back the opponent’s front-net ball, which is called hanging the net.

Hanging the ball straight from the net

A hoists the ball straight to the opponent’s net from the bottom line in the right half (left half), and B returns the ball to the front of A In the court area, A moves the net and rubs the ball from the front of the opponent’s net back to the opponent’s net, and then B picks the ball to the bottom line of A’s backcourt. Practice like this.

A slanted line swipe or hook ball practice

A slants the ball to the opponent’s right (left) at the bottom line of the forehand (or left back court) In the court area, B returns the opponent’s lob back to the left (right) front court area of ​​Party A, A rubs the ball or hooks the ball, B then picks the ball back to the right (left) bottom line of Party A, and A retreats to the back After sloping the ball on the court, swipe or hook the ball on the Internet. Practice like this.

After mastering the two kinds of fixed landing points and routes more proficiently, you can carry out the practice of hanging nets without fixed landing points and routes.

2. Killing the net practice

A smashes the backcourt high ball sent (hit) by the opponent into the court area of ​​Party B, and moves from the backcourt to the frontcourt to Various techniques of hitting the net in front of the net are called to kill the net before the ball is put back by the opponent.

The practice method of killing the net can refer to the practice of hanging the net, the difference is that the lob is changed to the smash. In the initial practice of tennis, you should also fix the route and the landing point first. After you master the technique, you can practice the unfixed landing point and route.

3. Practice of hanging and killing the net

This is a practice of combining the lob and smashing, and then surfing the net to do various strikes before the net.

Half-court practice of hanging and killing the net

Party A will hang or smash the backcourt high ball hit (delivered) by the opponent in the right half (left half) Counterattack to the frontcourt area of ​​Party B, Party B replays the ball to the front of the net of Party A, and Party A throws, swipes, pushes or hooks the ball on the net; Or smash the ball and surf the net…. Practice like this.

The whole court hangs and kills the net practice

Party A hoists or smashes the high ball hit (sent) by Party B to the front court area of ​​Party B at any point near the bottom line. The ball is returned to the front of the net area of ​​Party A, and Party A flies or swipes, pushes, or hooks the ball on the Internet; Practice like this.

4. Comprehensive offensive and defensive practice

Half-court offense-defense practice

Using half of the field Smash or drop the ball to attack Party B, while Party B mainly defends with high balls, blocking the ball, and putting the ball in front of the net. In this way, Party B provides Party A with an opportunity to attack, and Party B can also conduct various defensive exercises under the opponent’s attack.

When the venue is small, four people can practice at the same time, which is a practice method that is often used.

Full-court offense and defense practice

The requirements and methods are the same as above. It’s just that the practice can be carried out in the form of two-on-one, that is, two people are on the side to focus on defense, and one person is on the other side to attack. You can also exchange offensive and defensive techniques for training.

In short, there are many ways to practice basic skills, and the above methods mainly play the role of inferring others. When beginners practice, they should arrange their own practice reasonably according to the specific situation, step by step. In addition, those who have the conditions can often observe the training and competition of athletes with a higher technical level, which often has a subtle effect on improving their own level.

The movement footwork on both sides is mostly used for smashing the ball and hitting the low ball in the half court. The preparatory posture and stance before moving are basically the same as the online gait.

1. Move the footwork to the right

After judging the incoming ball, tilt the upper body slightly to the left, use the inner side of the left foot to push the ground hard, and the right foot simultaneously to the right Side step, the hip joint turns to the right, the upper body is slightly tilted to the right, and the center of gravity is on the right foot. If it is closer to the incoming ball, the above can be usedAction, if the distance from the incoming ball is far, you need to take a small step with your left foot to the right foot before kicking off, and take a big step with your right foot to the right at the same time.

2. Move the footwork to the left

After judging that the ball is coming, the upper body is slightly tilted to the right, and the inner side of the right foot is used to push the ground hard, and the left foot follows the hip joint. turn while striding to the left. If the ball is far away, move the left foot a small step to the left, then kick the right foot to the left, turn around, and take a big step to the left.

Backward footwork includes right back court back footwork and left back court back footwork. The back footwork in the right back court is mainly forehand back footwork; the left back court back footwork includes overhead back footwork and backhand back footwork. No matter what kind of back footwork is used, the preparations and stance boundaries before moving are the same as the online footwork.
The take-off and air assault footwork is mainly used to move to a later position on the left and right sides, and suddenly take off to intercept a flat high ball with a low arc hit by the opponent. It is characterized by quick start and sudden action. It often attacks the opponent when he has not yet stood firm, making the opponent unable to guard against it.

When it is judged that the incoming ball is flying to the right bottom line and the arc is low, take a step with the right foot first, then push the left foot to the right and back, jump with the right foot, and move the body to the right. Jump up from the right back, intercept the incoming ball, smash or smash the opponent’s gap with forehand technique. When the incoming ball flies to the left bottom line, use the sole of your right foot to step on the ground, take off with your left foot, and use the special hitting technique to attack the opponent.

When using the take-off and air assault footwork, pay attention to control the balance of the body and return to the center position immediately when landing after hitting the ball.

For the most basic footwork in the above badminton footwork, beginners should experience and master them according to the requirements in the usual practice and competition, and should constantly explore these footwork in the competition. The regularity of the movement of the steps to adapt to the ever-changing situation in the game.

The following are some of the problems of regularity in the movement of steps, which are of great help to better use of footwork.

Stance

Whether it is singles or doubles, you should choose a favorable stance before moving your steps, which is conducive to moving in all directions to meet the incoming ball. It can also make it difficult for the opponent to find an attacking space. In the case of one step, the Internet footwork or the backward footwork should change the position before the move. For example: one’s own technique is better in front of the net, but the back footwork is slow, and its position should be appropriately backward. After controlling the opponent’s backcourt with a flat high ball, the opponent passively returns a ball in front of the net. When rubbing a near tennis ball that both rotates and sticks to the net in front of the net, the stance is more reliable, because the opponent cannot return a more threatening ball in one step; even if the opponent plays the ball in the backcourt, he can only passively lift the ball high (Because the quality of the ball is very high), at this time, the team has plenty of time to return from the front of the net to the backcourt. In short, the choice of stance before the pace is moved is not fixed, and a reasonable and appropriate stance can often enable oneself to grasp the initiative on the field.

Standing

Standing is closely related to the play characteristics of both sides and the placement of the incoming ball. There are two general standing methods: one is to stand before and after, that is, the right foot is slightly forward and the left foot is slightly forward; the second is parallel standing. To defend or receive the ball from both sides, the parallel stance is often used. When surfing the Internet or going back, the method of standing before and after is often used. These two station methods have their own advantages and disadvantages, but the station method can be changed continuously according to different situations.

Starting

Starting is the premise for all kinds of steps to move. This can not only obtain a higher hitting point, gain the initiative of time, but also better complete various batting techniques.

To achieve a quick start, you should pay attention to the following points: When preparing, your feet should not stand firmly (that is, with the soles of your feet on the ground), which is not conducive to kicking off the ground. Keep your feet moving slightly. Before starting, the ability to predict should be improved, that is, according to the opponent’s habit of hitting the ball, the direction of the incoming ball should be judged in advance, so as to prepare for the start as soon as possible. This is often not easy for beginners. However, as long as you carefully observe and analyze the opponent’s hitting characteristics and habitual movements during the usual practice and competition, it will provide a basis for prediction. This is also a form of mental training. In the initial stage of learning to play badminton, if this kind of psychological training can be well combined with technical and tactical training, the level can be quickly improved.

Reversal

The so-called reversal is to return to the appropriate position (in principle, the same central position) immediately after receiving the ball, ready to receive the next ball. If you are not good at turning back immediately, you will easily expose your own gap and be attacked by the other party. If you hurriedly run to the front court after hoisting the opponent’s net ball in the backcourt, or blindly retreat after placing the net ball in the front court, these are all manifestations of improper reversal. To solve these problems, we must first increase the awareness of reversal, every click�� After a ball, do not stay in place, do not blindly run forward and backward, but actively adjust the pace and return to the center position in principle; the second is to maintain balance when surfing the Internet, and make full use of the right foot to push back and back ; Third, when retreating, the center of gravity of the last step should be on the right leg. After hitting the ball, the center of gravity of the body should move forward with the right foot, and the upper body should be pressed forward to assist the return; Fourth, whether it is surfing the net, stepping back, or two Move sideways, if there is confusion in your steps, you should immediately adjust your normal steps with small steps as soon as possible.
1. Single footwork practice

In the initial practice of footwork, firstly click on the essentials of various footwork with bare hands, and then practice step by step. This stage is mainly to experience the sequence of steps and the final posture before hitting the ball.

2. Comprehensive footwork practice

On the basis of mastering each individual footwork point proficiently, combine several individual footwork to perform comprehensive footwork Law practice. For beginners to practice comprehensive footwork, generally go through the following steps:

Footwork practice on a fixed moving route

This stage is mainly on a fixed moving route. Become familiar with the running route for each individual footwork. Such as: start from the center position, retreat to the bottom line of the forehand successively, then return to the center position, then go to the front of the right net, and then return to the center position, and so on.

Footwork practice without fixed moving route

After mastering the moving footwork in each fixed direction, you can practice the whole field movement without fixed direction . Practitioners can practice footwork as much as they want in the entire field. Practitioners can also perform comprehensive footwork practice under the instruction of the commander outside the field: the commander points to the front of the net area, and the practitioner moves to the front of the net with the above net footwork; the commander points to the backcourt, and the practitioner retreats to the backcourt . Attention should be paid to the practice of footwork with irregular moving routes: whether it is self-training or practice according to the instructions outside the field, it is necessary to avoid the inertial mechanical movement of the steps, but to do more irregular points and repeat running, so that it can be combined with actual combat. stand up.

Footwork practice for hitting back with multiple balls

The sparring player sends the multiple balls to the field before and after the practitioner’s point, forcing the practitioner to use various footwork movements to meet the attack Come to the ball. This practice method can be used to practice both steps and techniques. The practice density is high and the actual effect is good.

⑶ Beginner badminton teaching steps and what are the essentials of each action

First of all, what we call the basic action is the swing action of the high ball. Before playing, we must make the movements proficient and get used to them naturally, so that we will not cause injuries when playing on the court, and we will feel that the movements are beautiful.

First, let’s talk about the grip.
When holding the racket, don’t hold it too far forward. Generally speaking, it is enough to hold the racket slightly lower in the middle of the handle. The grip strength should not be too tight or too loose. If it is too tight, the force cannot be released. If it is too loose, one can imagine that the racket will fly out. Therefore, you can understand the grip strength in this way: imagine that you are holding a racquet in your hand. A bird, you can’t let it fly away without pinching it, that’s what it feels like. Of course, the five fingers can’t be very rigid. You can feel like you are shaking hands with someone else. This method is more correct.

Then practice swing.
We can practice standing in place first. The left foot is in front and the right foot is behind (the opposite for lefties), and the distance between the two feet is one foot. Then turn sideways first (right-handed to the right, left-handed to the left), but not too much or too shallow sideways, generally it can be about 90° sideways.
When the arm is swinging, the shoulders and upper arms are flat, and the elbows are bent at about 45° to the forearm – this action can be borrowed from the action of throwing a shot put.
The left hand should also be raised, making a fist slightly. This is an action similar to “aiming”, and of course it is also an inertial action. Don’t get too close to your face, just a natural distance.
When starting to swing, for beginners, it is best to swing the racket from the back of the head and keep the arms as straight as possible. This is a problem related to your hitting point. We have to take the initiative to hit the ball. the ball, rather than waiting for the ball to drop to catch it.
Then pay attention to your racket surface. Due to the grip posture, you will find that the racket surface may be inclined, and you will feel that you can’t hit the ball at all or the ball will deviate from the direction. Don’t worry about this, the ball The contact time with the racquet face is very small, so the main problem is the height of your hitting point – try to hit the top of the racquet face. The exact point of hitting is just above the right eye, which can also be understood as above the right ear. (Opposite for left-handers)
While swinging out, the waist should drive the upper body to turn back to the front, and your right foot will also slowly leave the heel at the same time, with the tiptoe as the criterion – this action is actually a strength The process of transformation, when you are still, is actuallyThe power of the � is on the right foot (the opposite for lefties), and at the moment of the swing, your power will be transferred from the right foot to the left foot, but not all the pressure on the left foot, and the right foot cannot be completely Lift up, otherwise the person will lean forward and cause a fall.

The general essentials of the action are like this, I don’t know if LZ can see it clearly, because it is better to experience these things in person or to have someone teach them directly. LZ can often go to the arena to find some good moves and experienced golfers to learn, and after returning home, you can also go to the Internet to find some teaching videos to watch.

Oh, by the way, I would like to give LZ a small reminder. When choosing a racket for beginners, it is better to choose some rackets with softer shafts, because they may not understand much about the movements, and it is inevitable that there will be Wrong action, it is easy to hurt the wrist and elbow when playing. Then a softer racket can help reduce this type of problem. When the action starts to be consistent in the future and the level of play gradually rises, choose a racket that suits you according to your own conditions and preferences

⑷ The whole course (steps) of badminton training is: How

Badminton Skills – Net Footwork Beginners should start to learn some footwork after they have learned and mastered the technique of serving and hitting the ball high. Because badminton’s footwork and techniques (that is, various strokes) are complementary and inseparable. Much of the hitting technique is accomplished with skilled, fast, and accurate footwork. If you do not master the correct footwork, it will affect the learning and mastery of various hitting techniques, and if you do not have proper footwork in the game, the techniques will lose their due positive effects. The main footwork is: net footwork; back footwork; side movement footwork; take-off and air assault footwork. The surfing footwork includes: stepping on the Internet; stepping or crossing the Internet; stepping and jumping on the Internet. No matter what kind of footwork is used to surf the Internet, the position and preparation posture before surfing the Internet are the same. That is to say, take the central position of the standing position, stand with your feet left and right (slightly forward and backward), about the same width as your shoulders, bend your knees slightly, touch the forefoot of both feet on the ground, lift your back heel slightly and move slightly left and right; your upper body is slightly forward, and your right hand is slightly bent. Hold the racket in front of the body and watch the ball coming from the other side with both legs. Badminton Technology – Backward Footwork Backward footwork includes back footwork in the right back court area and back footwork in the left back court area. The back footwork in the right back court is mainly forehand back footwork; the left back court back footwork includes overhead back footwork and backhand back footwork. No matter what kind of back footwork is used, the preparations and stance boundaries before moving are the same as the online footwork. Offensive and defensive comprehensive practice half-court half-court offense-defense practice utilizes half of the field. Party A attacks Party B with lofty balls, flat lobs, smashing balls or lobs, while Party B mainly defends with lofty balls, blocking the ball, and putting the ball in front of the net. In this way, Party B provides Party A with an opportunity to attack, and Party B can also conduct various defensive exercises under the opponent’s attack. When the venue is small, four people can practice at the same time, which is a practice method that is often used. The requirements and methods of the full-court offensive and defensive practice are the same as above. It’s just that the practice can be carried out in the form of two-on-one, that is, two people are on the side to focus on defense, and one person is on the other side to attack. You can also exchange offensive and defensive techniques for training. In short, there are many ways to practice basic techniques, and the above methods mainly play a role in inferring others. When beginners practice, they should arrange their own practice reasonably according to the specific situation, step by step. In addition, those who have the conditions can often observe the training and competition of athletes with a higher technical level, which often has a subtle effect on improving their own level. Badminton technology – moving footwork on both sides The moving footwork on both sides is mostly used for smashing the opponent and hitting the low ball in the half court. The preparatory posture and stance before moving are basically the same as the online gait. 1. After moving the footwork to the right to judge that the ball is coming, the upper body is slightly tilted to the left, the inner side of the left foot is used to push the ground hard, and the right foot is strode to the right at the same time, the hip joint is turned to the right, and the upper body is slightly tilted To the right, weight on the right foot. If you are close to the incoming ball, you can use the above actions. If you are far away from the incoming ball, you need to take a small step with your left foot to the right, then start pedaling, and take a big step with your right foot to the right at the same time. 2. After moving the footwork to the left and judging that the ball is coming, the upper body is slightly tilted to the right, and the inner side of the right foot is used to push the ground hard, and the left foot will take a big step to the left with the rotation of the hip joint. If the ball is far away, move the left foot a small step to the left, then kick the right foot to the left, turn around, and take a big step to the left. The back footwork includes the back footwork in the right back court area and the back footwork in the left back court area. The back footwork in the right back court is mainly forehand back footwork; the left back court back footwork includes overhead back footwork and backhand back footwork. No matter what kind of back footwork it is, the preparations and stances before the move are the same as the badminton technique of online footwork – take-off and air assault footworkIt is used to move to a later position on the left and right sides, and suddenly jump to intercept a flat high ball with a low arc hit by the opponent. It is characterized by quick start and sudden action. It often attacks the opponent when he has not yet stood firm, making the opponent unable to guard against it. When it is judged that the incoming ball is flying towards the bottom line on the right and the arc is low, take a step with your right foot first, then push your left foot to the right, jump with your right foot, jump up to the right back, and intercept the Come to the ball, smash or smash the opponent’s space with a forehand technique. When the incoming ball flies to the left bottom line, use the sole of your right foot to step on the ground, take off with your left foot, and use the special hitting technique to attack the opponent. When using the take-off and air assault footwork, pay attention to control the balance of the body when landing after hitting the ball, and immediately return to the center position. For the most basic footwork in the above badminton footwork, beginners should experience and master them according to the requirements in the usual practice and competition, and should constantly explore the rules of the movement of these steps in the competition to adapt to the competition. ever-changing situation.

⑸ Badminton strength training method

Method/step:

1. Exercise of wrist strength:
It is easier to achieve There are two methods, one is to swing the beat, the other is to use equipment. Heavy swing is to swing other rackets that are much heavier than badminton rackets, such as tennis rackets and squash rackets, or very old iron badminton rackets, in short, heavier than commonly used rackets. It is also possible to wrap several layers of newspapers on the head of the commonly used racket, or a half racket cover, so that the modified racket head is very heavy, and frequent swinging will help wrist strength.

You can also practice wrist strength while practicing, that is, use a tennis racket or squash racket to practice the ball. If you stick to it, your wrist strength will increase significantly. Note that the focus of this method is the strength of the wrist. In the process of swinging, you must consciously use the wrist strength to control, and try not to use the strength of the arm. Pay attention to protect your wrist, wearing a wrist guard is a good protection measure.

Using equipment is to use barbells or dumbbells to practice, that is, holding the barbell or dumbbell in hand, and repeatedly flexing and extending the wrist. The advantage of using dumbbells is that you can only work on the wrist, but this generally results in a difference in the thickness of the two wrists. If you’re concerned about it, exercise both wrists at the same time. During the exercise, it should be noted that fast movements can exercise the explosive power of the wrist, while slow movements cannot achieve the effect of exercising explosive power, but it can exercise the muscles of the wrist, which is very helpful for the treatment of wrist injuries.

2. Exercises for forearm strength:
The best way is to use dumbbells and barbells, that is, hold the barbell or dumbbell in the hand, use the elbow joint as the fulcrum, lower and raise the hands heavy objects. Pay attention to the movement, keep the wrist and forearm in a straight line, do not use force, so that you can exercise the forearm instead of the wrist. In the same way, fast movement is explosive power, and slow movement is recovery training rather than strength training.

3. Exercise of finger strength:
It is generally difficult for beginner level players to use the strength of their fingers, which needs to be in a very relaxed state, only at the moment of hitting the ball. The racket can exert the power of the fingers. The ball in front of the net especially requires the strength of the fingers, because the finer the movement, the more small movements and subtle force are required.

Practicing finger strength is generally done by using a grip dynamometer. Usually, you can also quickly grasp your fingers frequently with empty hands. The key is to keep practicing.

⑹ The training method and content of badminton~~

1. Single-step practice
The initial practice step is to follow various steps with bare hands. Step-by-step solution in the practice stage, the main body step sequence and the posture before hitting the ball In general, it takes several steps to carry out the comprehensive step exercise:
Fixed moving line step practice
In the stage, the main fixed moving line is familiar with each single-step running route: the position is first retreated to the bottom line of the hand, then in front of the right net, and then again Position cycle etc Carry out comprehensive step practice: the conductor points to the practitioner’s net in the front of the net area and steps to the front of the net; the conductor points to the field and the practitioner retreats to the field to perform fixed moving line step exercises. Attention should be paid to: on self-exercise, it is necessary to practice according to the instructions outside the field. To avoid inertial mechanical steps, you should do some regular points and repeat runs to combine with actual combat.
Ball step practice
The ball of the sparring player is sent to the left and right court areas in front of the practitioner’s point to force the practitioner to use various steps. The practice of hitting the ball is both step and hand practice. The actual effect of density

⑺ Badminton beginner training steps

(1) Consciousness: First of all, you must have a consciousness, badmintonAs for sports, it’s not that the uncles and aunts take a supermarket racket and play it outdoors. For them, the badminton net is really a superfluous facility. We are used to calling them “outside feathers” . In fact, badminton is not about hitting the ball to the best place for the opponent, but on the contrary, indoor courts are the first choice for badminton. Since the landlord has asked this question on Zhihu with such a sincere attitude, I think the landlord already has this awareness, and may occasionally play a few shots with friends on the court, everyone is also very happy, congratulations to the landlord, you have already won Feather unknown” title.
(2) Equipment: If a worker wants to do a good job, he must first sharpen his tools. If the landlord wants to play badminton well, he must have some necessary equipment. There are two types of equipment: (1) promotion and (2) protection. A better racket is a must. If you are a beginner, you will win. A classic entry racket, the price is not expensive, about 200. A better badminton is also very important for improving the technique and the sense of the ball. A very important one is sneakers. Although a good pair of sneakers can’t improve your skills, it is very important to protect your ankles, knees, etc. After all, badminton without pain is happy. Clothes and socks General sportswear and sports socks are fine, no special requirements.
(3) Technique: Okay, awareness and equipment are all ready, now you can start practicing techniques. If there is a college near the landlord, you might as well take a badminton class for a semester. You don’t need to spend money. The knowledge you learn is more comprehensive, and you can have a systematic understanding of badminton. Otherwise, it is very necessary to sign up for a training class, or directly ask a coach. Why do you have to do this? The reason is very simple. The two most basic and core skills of badminton: grip and high ball are very difficult to learn by yourself, and it is easy to go astray. Incorrect posture is not only a bottleneck in the future, And the wrong way of exerting force is likely to cause physical pain.
(4) Improvement: If you can hold the racket correctly, and you can use the correct grip method to hit the high and long ball, congratulations that you have started, and then you can follow the following badminton technical level grading standard step by step After practicing, I believe you will enjoy the fun of badminton.

⑻ What is badminton training method and complete training?

The arrangement of badminton events should be carried out around the special characteristics of badminton. Strength is the basis of physical fitness. Although badminton players do not emphasize the development of absolute strength, they should develop speed strength and strength endurance on the basis of certain absolute strength, so as to ensure the strong action force and long-term endurance required for the game. Running, kicking, jumping, straddling and hitting the upper body in a row.

Development of speed quality is the core of badminton training. It should focus on strengthening reaction speed, action speed (action frequency), emergency stop, sudden change of direction, and speed of movement. With the continuous improvement of the technical level, the increase of the number of shots and the increase of the competition time, athletes need to bear the physical requirements of intense activities for 50-90 minutes. The significance of speed endurance to badminton is more and more important, which requires better aerobic metabolic capacity.

While improving the main physical fitness, the training of other physical fitness should not be neglected, especially flexibility must start from children, and develop the shoulders, wrists, waists, hips, ankles, etc. required for badminton. The flexibility of the joints, otherwise, with the increase of age, it will cause a small range of movements and stiffness of the ligaments, which will affect the further development of technical and tactical levels.

Badminton technique includes technique and footwork. Its characteristics are:

1. Consistency in technique

Whether it is high, hoisting and smashing in the backcourt, or rubbing and pushing in the frontcourt , hook and other techniques, when hitting the ball, the body posture, that is, the preparation posture, the lead action and the early swing action, should be the same or similar as possible to meet the requirements of movement consistency. In order to become a good badminton player, you must master the consistency of your tactics, so as to adapt to the situation and pose a threat to your opponents, so that your opponents dare not act rashly or make accurate judgments before we hit the ball. The consistency of the tactics also often causes the opponent to make mistakes in judgment and fall into a passive situation.

2. The flexibility and mutation characteristics of the technique

The technique is the key to badminton skills. Whether it can flexibly use the force and coordination of each joint of the fingers is the mutation of the technique. the premise. Under the condition of consistency of tactics, when it is found that the opponent has moved ahead of time and is ready to catch the ball that his own side is about to hit, he suddenly changes the action he originally wanted to do and hits another ball path, so that the opponent cannot react in time due to the deviation of the center of gravity. .

3. All-round features of footwork

Badminton footwork consists of step steps. side by side. stride. step andThe five basic footwork is composed of five basic footwork, and these five basic footwork constitute the all-round footwork of forward, backward, left, and right. Only when these basic footwork are combined reasonably and mastered in coordination, can it be beneficial to the better performance. Get to where you hit the ball quickly and take the initiative.

⑼ What are the must-see and efficient training methods for badminton?

Step forward, when the right (left) foot takes a step forward (backward), Follow up with the rear foot, and then go further with the same foot in the same direction, as a step step. This kind of footwork is relatively light and agile, which can not only make the number of moving steps more economical, but also maintain the stability of the center of gravity of the body during the movement and is conducive to assisting the completion of the hitting action. Steps are generally used to adjust the step distance. Practice method: forward “zigzag” step and backward “zigzag” step. For example, when going to the right, start the right foot first, take two steps forward to the right; when going to the left, move the left foot first, take two steps forward to the left. Generally, half a badminton court is enough. Now, go forward and hit the net, step back to the bottom line, and repeat the practice. Note that when you move forward, your toes are outward.

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