Hello and welcome back to Badminton Insight. I'm Jenny, this is Greg, we're
both international badminton players and Greg is also a coach. Continuing our stay
at home training videos today we're going to look at movement. Yep so we're going
to split this video into two parts. The first part we're going to look at
movement into the forecourt and we're also going to incorporate some reaction
training and some peripheral vision training. Now for this part we're going
to need two tennis balls and an isolation family member, friend or
partner. If you don't have these then please skip to part two where we'll be
looking at movement into the mid court and also the rear court. So let's get to it!
Okay so the first exercise we're going to do we're gonna isolate the movements to the
forecourt, so we're going to go firstly to the forehand forecourt and then
secondly to the backhand forecourt with the tennis balls. So Jen's going to be
there in the middle of the court and as soon as I throw it she's
gonna split step, because that's when we would split step in a game, as soon as
the opponent has hit the shop okay and in the split step we're not jumping too high,
it is an explosive movement to get us ready to travel in the direction we are going
Notice how her lunge is nice and strong, using her core! We should all have a good core from last
week's video! Okay she's lunging with her heel to toe
And quite a wide stance, giving her control. She's also lunging with her racket leg and
racket arm, her left arm! One more! Bad bounce on that! So now we're going to move on to the backhand side, exactly the same!
Racket hand and racket leg again! Strong core whilst lunging.
Good, good demonstration! So often we'll see a lot of beginners lunging
with their non racket leg in their backhand side, okay so if I was
right-handed lunging like which collapses the lunge
and also your recovery is going to be a lot worse after that. Beginners can
practice that just getting the movement right and feeling the hand-eye
coordination with the balls and the experts out there can practice raw
speed in it. Okay so moving on we're going to practice or reactions!
Badminton is the fastest racket sport in the world,
with shuttles traveling up to 493 kilometers an hour which is over 300
miles an hour if I'm right - 306! So to do this I'm gonna give Jenny the ball she's
gonna feed me this one. I'm gonna take shorter step movements and
she's gonna be feeding the balls constantly before she's caught one
she's gonna be throwing the other. Short step movements again lunging/stepping
with my racket leg and catching and throwing my racket arm.
It can go to the same place twice. So that is practicing our reactions, now we're
going to practice our peripheral vision gonna stand about arms width apart.
Yeah and we're gonna be throwing balls to each other, but not looking at the
balls, we're gonna be looking directly at each other's eyes so you should notice
that we're looking at eye level and not looking and following the balls. We're
still hopefully going to catch and throw in this, again just catching and
throwing with our racket arm!
So that's practicing your peripheral vision. Now we're going to put all those
three together in what is the the hardest exercise we're going to do.
So this is practicing the movement, the lunge, the reactions and the peripheral
vision. I'm gonna come back here getting Jenny to follow me
Throw a ball over her head, nice and high and she's got to be wide eyes, big guys
and lunge and catch it okay, again keeping that solid posture in
her lunge. Ready? Low legs, it gonna be to her
backhand or forehand side!
So the feeding is important on that, you can feed too harshly if it's too far
away and you can feed so it's too easy! So moving on now we're gonna go and try and
find an open bit of space where we're gonna practice our footwork in the mid
court and the rear court, so let's get to it!
So as you can see we've moved into an open area, now we've used four bananas to
measure out the corners of our court and we've done this by using nine racket
widths along the front where the net would be and ten racket widths along the
back. Now as you can see we're in a concrete area we have used grass before
in the past to do our shadow but we found it to be quite slippy and although
concrete isn't perfect it's the lesser of the two evils. Now moving on to our
first movement exercise we're going to look at midcourt midcourt this is going
to be alternating shots on each side of the midcourt, and to start in the
forehand we're going to do a split and then bring the non racket leg so in my case
that's my right leg to our racket leg and then lunge out and then recover.
And then for the backhand split again and then pivot on our non racket leg and
lunge again and recover. Now putting these two moves together it looks like this...
Now a similar movement we can do with the same footwork pattern is also
working on our defensive retrievals, now for this you start the same. Split and
push but this time we're going to lunge a lot lower and put out racket down more
towards the floor as if we're retrieving a defence shot and again the same on the backhand.
And putting these two together looks like this...
Now they're the first two movements that we've got. I'm gonna hand you over to
Greg who is going to take you through our remaining three. So the third movement
pattern we're going to do is jump out jump out so for this we're going to do
short explosive movements like if it was a flat lift coming up and we're going to
intercept it and put all our power into it good to go for a winner. So we start
with a push, up and then recover and enter our round head, up again and then
recover again. Making sure you're playing the shot every time so we're
visualising it so we're not just hitting over there, visualising where you're
playing the shot. Okay so together...
The fourth movement pattern we're gonna do
is a forehand scissor kick, so we're going a bit further into the rear court now and
then a running step in and a net kill. So a lot of the times in doubles and singles
when we've played an attacking shot from the back of the court the most likely
reply is a loopier shot where we can get in and really take advantage and
capitalise on a weak shot. Okay so to do this we're gonna start in our ready
position, the split step is going in the direction where we are traveling okay
then we're going to take a chasse and go into a scissor kick. So chasse and
then go into our scissor kick with our weight coming forwards and then a
running step which you will see, in to the lunge! And making sure you're
lunging with a good core again!
So now for our fifth and final movement we're going to do the same but into our
round the head corner. Now making sure you get back far enough into the corner
so your opponents might have
played an accurate shot to the back, right to the back so you want to get
there in a position where you can hit it. Obviously don't go as far as the banana
because you might slip on it!! So to do this we want to start again in a front on position, not
knowing where the shuttle in going. As soon as we've seen it we've got that dynamic
split step in the direction we want to travel and this time we have this chasse
but as we chasse we want to pivot on your non-racket leg and then we go into
the scissor kick. Again transferring the weight, using that core to rotate in the
smash or downward shot you're playing, maybe even the clear! And then there core is
going to help you and it's also going to help you recover because we're traveling
back there with a bit of speed so we need everything we can to change that
and change the body weight from going backwards to forwards. Okay and then again
a running step and a backhand kill. If you're a bit smaller, or kids you might
need two running steps to get to the front of the court. Okay if you're just
a doubles player you can just practice this going into the mid-court.
So those beginners out there you can just slow these movements down and make
sure you get the movement right before you speed it up, because we don't want to
do it in the wrong technique and then take that back on court with us. And for
the more advanced players out there it is very good to work on the speed and then also
if we do so many of these we can start working on our endurance!
So badminton is a brutal sport on the body, with lots of jumps, lots of lunging
so we need to be conditioned, so when we go back on court if we've done a lot of
this then we hopefully won't be as sore the next day or pick up any injuries!
So day in day out professionals are doing these exercises from Part One and Part
Two, as just their daily training and also they're doing it as part of their
pre-match warm ups to get them activated! So hopefully you can use them to
improve your game. So that concludes today's video if you don't want to miss
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