Footwork – It does not get any faster
Quick Legs – A prerequisite for success in the field – this article provides a few exercises from the field of “Footwork”.
This Ariel from the Breich Athletic training should deal with “footwork” or English “Footwork”. The form of exercise behind this term can be divided into two areas from the point of view of training theory. On the one hand this is the area of coordination and on the other hand the area of speed.
Firstly, the badminton player must set his feet optimally depending on the position in the field and the opponent’s expected swing, but on the other hand, if his anticipation was wrong, he must be able to change his foot position the fastest to get his body into a better starting position. The footwork exercises presented here form the basis for the player to control and quickly control his feet in various positions. The difficulty of controlling these fast foot movements is, first of all, a coordinative requirement, especially for the novice.
Once this has been mastered, the speed increases, usually clearly audible by a squeak on the hall floor. Only when the coordination is no longer a hurdle, one can speak more of the training of speed.
Installation in the training
Due to the need for coordination and speed, Footwork should preferably be placed in a position in training where the lower extremities are still well recovered. So it’s perfect right after the warm-up. But also to activate, be it in preparation for the next game at a tournament, or as a means to bring his athletes in training again on suspense, a short Footworkeinlage is excellent. In general, the better the exercises are mastered, the shorter (but faster) the exercise times should be. To conclude this article here are a few examples, and then 6 exercises that are to be considered in the photos in the clock since.
Footwork for Activation (Goal: Activation)
3-5 sets of 8-12 seconds with 12-18 second break (2-5 different exercises)
Footwork circle (goal: coordination training o. Speed oo speed endurance training)
4-21 sets of 8-15 seconds with 22-10 second break (2-10 different exercises)
In co-ordination training and rapid endurance training, the load duration can be higher and the break a bit shorter, in “pure” speed training exactly the opposite. In addition, a break after 4-6 sets should be installed during speed training, so that the muscles and nervous system involved can recover. The break can be used, for example, to train double serve.
Footwork sprint (goal: speed endurance combined with responsiveness)
3-5 sets of 3 x 8-12 seconds of footwork, then sprint over 2 squares, go back, reboot.
The coach calls each change and “start” for the sprint, thereby a reaction is required during the load, that whole one can gladly carry out as a competition.
From the parallel basic position, the right leg is crossed in front of the left, from there back to the parallel basic position and then the left crossed in front of the right leg.
In this footwork exercise, the feet are alternately moved back and forth. The basic position, here especially the lateral distance of the feet to each other may be quiet far wider than can be seen in the photo. Often, special badminton smash racket beginners tend to be very upright on the field with their legs closed, which you can already counteract. The right speed is clearly audible when a squeak of the rubber sole on the hall floor sets.
This exercise is somewhat more complex and coordinatively demanding in which, in contrast to the previous exercise, the feet are placed once more in the parallel basic position.
A pure exercise in the lateral level is this, here the feet or the legs are closed at a fast pace and wide open again.
In the exercise “Quadrilateral Jumping” with closed legs (ie the feet directly) next to each other as quickly as possible jumped a square. After the exercise insufficient quality and frequency is mastered, offers itself as a variant, especially for badminton players, to open the feet further and move this parallel basic position “quadrilateral”. Another option is to change the direction of the call of the trainer “Change”, for example, and the reaction will be trained at the same time.
In the game, you often have to respond quickly to feinting the opponent and accordingly quickly choose a cheaper starting position of the feet. This exercise is very similar to the “mid-to-back” exercise, with the hips being quickly turned in each direction.