Hello and welcome back to badminton insight! I'm Jenny
We have Greg behind the camera and today in our stay at home part 3
We're going to look at six core exercises to help you improve your badminton from home. Now, why do we need a strong core?
Apart from making us look good on the beach when we're on holiday, a strong core in badminton is really important.
Firstly when we're going for a lunge in the forecourt
It'll help us not collapse a strong core will help us keep upright meaning we can play a good shot.
Secondly, in the rear court having the strong core
will produce rotational power meaning we can get stronger smashes
Thirdly a strong core will also reduce chance of back injury as it will take the pressure off the lower spine
So now I'm going to hand you over to Greg who's going to take you through the six core exercises and will explain in detail
As to why each specific exercise is good for badminton. So let's get to it!
Now we're going to start with shoulder taps, these are really good for our shoulder stability as well as our core strength
So we're going to go into a high plank
with our feet nice and wide to give us a good base and our hands shoulder width apart and then we're going to slowly
touch the opposite shoulder with our hand keeping the hips nice and still so we're not rocking the hips as we do it
There we go, next what we're going to do is a sit-up and twist
However, we're going to do it with our racket arm above our head
So this is really good for practicing that rotation which we would do in our smash
So as you can see I did that with my left arm straight behind my head because that's my racket arm.
Okay, the next one we're going to do taking the weight off the front of our core as it is good to mix-up the loading in circuits is a
side plank
rotation. Okay
So in this we're going to work on our thoracic rotation
Which again helps us at the back of the court and also it helps us to work on our shoulder stability
So we're in a side plank
like so with our arm and 90 degrees and we're going to go up pointing towards the sky
and come down and through
Thread it as far as you can go.
Okay, once we've done that we're going to go into some explosive V-Sits, now this is a favourite of mine that's for sure!!
This helps us work on our coordination and balance as well as our core strength. Okay, so we're starting lying down
and then we're going to go up
And touch our ankles with our hands nice and quick with our legs straight
So after that (I did ten there, I got a bit carried away because I like them so much)
We're going to go into Russian twists. I don't really know why it's called Russian twists
but it is
this one
Again, is working on
that rotation and our
Obliques are working hard which help us rotate. So legs up
and we're just going to tap down to the side. Like so
nice and slow
There we go, and for the final one, we're going to go onto double leg lowers
So for this one, we're going to start lying down with our legs up
and lower our legs down and
count to three so slowly down with our legs as straight as possible
one two
three and up, try and keep your back squeezed against the floor,
We don't want it arching up because that's going to make us have back problems
which we don't want to do, part of this is actually strengthening our back
Okay, so we don't get injured!
One, two, Three
There we go, so for all of them we're have three levels...
Level one is going to be where we do six reps of each
Level two is going to be where we do eight reps of each and level three
which is really advanced is where we do ten reps of each and we're going to go through that three times round.
So we're going to put that graphic on the screen so pause now if you want to have a look at the exercises and
then you can refer back to them
Okay, if you are struggling with the V-Sits, just try and go as far as you can, if you're struggling with the leg lowers- the last
exercise, then bend your legs a little bit or don't go as far down
Okay, so now to
release some of our competitive instincts as we're badminton players, we're very competitive people and with not been on court
we don't have any way to outlet that
so we're going to go into a little challenge, me against Jen to finish
Now I'm going to bring her along. So we're going to put the camera down. We're going to start this challenge in a plank position
I'm sure you are all pretty familiar of this, the bum is not too high or not too low
We're in a plank position and we're facing each other
When we're facing each other we're just going to have a game of rock paper scissors with one elbow off and we're going to go
first to three
and the loser has to stay in the plank for another 15 seconds as the punishment
So, let's see who can win
Ready? Yeah!
Rock-paper-scissors. Ahh 1-0 Jen. Other arm
rock-paper-scissors rock-paper-scissors
Yes, 1-1
rock-paper-scissors
Ah 2-1 to me, rock paper scissors, rock paper scissors, rock paper scissors, rock paper
scissors. YESS!
So we hope you've enjoyed this video and you've learned a lot from our six core exercises that can help you improve as a badminton
player
If you've liked this video
PLEASE subscribe and leave any feedback you have in the comments section below and let us know how you get on in the challenge...
See you next time!!
You