Consistency is one of the keys to badminton success in doubles and singles play, yet improving it requires both training and technique tips to achieve.
One such technique involves maintaining a low center of gravity. To do this, players should bend their knees and keep standing on the balls of their feet.
1. One Back & One Front Drill
This drill is ideal for young players and beginners. Starting on one of the end dots, the athlete jumps in the air turning their body 180 degrees with each hop before returning to the other end and repeating. As they become more adept at this exercise, they may wish to perform it repeatedly in successive sets for increased difficulty; also be sure to train both legs equally in order to ensure balanced training results.
This drill can also be conducted using a towel instead of a line to help make athletes jump higher into the air. Doing this drill regularly will improve athletes’ ability to rotate shoulders and hips with each step they take – helping them hit harder and further away with every shot!
One Back & One Front drills can also be performed with two partners. When starting, one partner should start on their left knee while the other stands loaded (transferring weight onto right foot), then they toss a ball back and forth from close range 10 times before swapping roles and switching roles again. This drill helps build power transfer from feet to hands as partners try and form small triangles with their hands as they draw and receive it from each partner.
2. One Back & One Side Drill
Badminton is an action-packed sport that requires not only speed but agility as well. Agility refers to being able to quickly change directions by running forwards, backwards or sideways; something crucial in badminton because it allows players to move toward the shuttlecock quickly when necessary.
To develop agility, various exercises and drills may be utilized. One such way of doing so is with VRTS (Virtual Reality Training System). VRTS uses sensors connected to computers that monitor player movements on badminton courts, providing accurate quantitative results that enable coaches to create effective training schedules.
Shadow training is another effective way of increasing agility, performed by standing on a badminton court or large open space and pretending that you’re playing an actual match with imaginary opponents. By practicing their footwork to respond to shots by your imaginary opponents, it helps develop both movement and shot consistency – improving both movements and shot consistency in turn.
The One Back & One Side Drill is a straightforward badminton exercise designed to develop both backhand and fronthand strokes. To perform it, start in the middle of a full court and shuffle down each sideline until reaching all four. When touching all four, use either your backhand corner for volleying and smashing or move to front hand sideline for net killing at this point – after doing this for several sets, switch sides and repeat.
SEMO agility test: another great drill to increase agility is this standard fitness test which involves maneuvering around cones set up in a square pattern. The SEMO agility test measures how quickly one can complete these maneuvers and can give coaches insight into areas for improvement by providing scientifically quantitative data regarding reaction times and footwork performance of badminton players undergoing this exercise. These results can then be used to create personalized training plans tailored specifically to the player in question to enhance agility.
3. One Back & One Back Drill
The One Back & One Back Drill is an easy and effective drill designed for athletes of any ability, teaching them to transfer a ball between both sides of their body without losing balance and proper footwork. An ideal precursor to more advanced movements such as W Drill, this drill also can be combined with drills focused on close and speed turn moves for optimal performance.
Add additional difficulty to this drill by having a coach or teammate move cones around while the athlete performs their dribbling movement. This forces the athlete not only to dribble but also maneuver tight spaces – simulating game-like scenarios where they might need to protect the ball from an opponent who may try and grab hold of it from behind. Flags may be added as an aid in practicing protective footwork and defensive skills simultaneously.
Evaluators use the W drill to assess a player’s ability to change direction quickly in tight spaces. Unfortunately, many players struggle with this skill due to misunderstanding that it is timed and moving too slowly will affect their evaluation negatively. To improve execution of this drill, require athletes to touch with their lead leg after each hurdle before using linear acceleration on their final hurdle on their starting side – then push off with their lead leg over that last hurdle using linear acceleration before touching with their lead leg again on their starting side before pushing off linearly with linear acceleration on final hurdle of starting side starting line.
4. One Back & One Front Drill Variation
The one back and one front drill is an ideal way to practice consistency and shot selection while improving movement and endurance – particularly since rallies between back-to-front shots may last several minutes or even longer!
To complete this drill, players should assume a defensive stance and sprint forward when the ball is passed to them. Their focus should be on proper footwork and balance – no leaning forward or pushing off their feet! Defenders can practice both hard and soft close outs during this drill to simulate games; this allows offensive players to develop an understanding of when it is appropriate to use hard close outs vs soft ones.
When the feeder hits a shot to the back court, a driller should immediately respond with either a drop or smash shot – no matter how long or short a rally lasts – in order to develop his follow-up shots and consider different shot variations while playing real games. This practice will enable a driller to develop their follow-up shot repertoire as well as encourage him to consider different shot varieties during actual gameplay.
Another variation on this drill involves having players perform a one-foot reach. This teaches shooters how to balance on just one leg while reaching for the ball, improving stability while encouraging high follow through shots that provide consistency in shooting form.
This drill is an effective way of improving shooting accuracy and consistency by forcing players to constantly be mindful of their shooting position. This drill can benefit beginners as well as experienced players looking to hone their shot consistency.
Step two should involve adding some variability into the drill by moving to a different spot after every shot taken, forcing shooters to focus more intently on their shooting position and increase learning speed as well as retain technique more easily.