01 May 2007



“Agility is the combination of coordination with quick and nimble movement. “

Situations in Badminton that require it:

  • The movements we use in badminton include jump, split, turn, move, (chasse or run)
  • We have to be able to move in these unknown direction, at maximum speed
  • We have to be able to start and stop quickly
  • Then there is changing direction when recovering, or caught by deception
  • We have to be able to change contact points from left to right, and high to low.
  • There is changing grip
  • Changing from completed to preparation positions
  • We require agility of the limbs for deception
  • All in a potentially random environment with little or no cues
Hitting based Agility Exercises
  • Grip
  • Relax/tighten grip
  • Fast feeding to the same position (backhand, forehand, high & low.
  • Changing grip
  • Fast feeding, backhand to forehand side continuously
a/. For training defensive agility feed low, while standing in front of the player
b/. For attack agility training, feed high, while crouching behind the net.
  • Different contact points
  • Fast feeding 3-4 points from the protection of the net, (backhand, forehand, high & low
  • Fast hand feeding in front of the player crouched down, high speed, with some deception in the feeding
  • Fast feeding at the player with racket or hand. They are defending. Suddenly they are given a high one back, causing them to have to split jump backwards, or they are given a sudden slow one, and are forced to split jump forward.

Footwork Based Agility Exercises

I. Execution to Preparation: Body rotation with a backcourt hit, back foot brought forward to match front foot, racket foot back, and repeat continuously at high speed.

II. Miniatures: High speed miniaturised footwork, random footwork patterns, mixing defence and attacking movements into 6 six points.

III. Shuttle Shuffles
  1. Moving at high speed with tiny chasse’ or roaming sprint style movements, the player always stays square to the coach
  2. 1 shuttle. This can be done with square and circular movements. Coach calls direction changes. Players move at maximum speed.
  3. 2 shuttles. This can be done as a figure 8 or as a circular movement. This can also have addition exercises put in between the shuttles such as shuffles, and split or vertical jumps.
  4. 3, 4 shuttles. This is where the shuttles are set up further apart, and direction jumps start the movements between the shuttles, with miniature chasses taking the players around the individual shuttles. Each one is numbered, so the coach calls out which one the player is to go to next. Player stays circling the same shuttle until a new number is called, or the command “change” and the players changes the direction they are travelling around the individual shuttle (clockwise to anti-clockwise for example).
IV. Sprinting, stopping, turning.
  1. Number off six points on a half court. The coach calls a number, and the player sprints to that point, turns quickly to face the coach who is moving around, and begins to sprint on the spot until the coach calls the next corner. The coach can call a new corner before the player has reached the current one they are moving towards, and must turn immediately and begin in the direction of the newly called corner.
  2. As the players get stronger and better, the coach can add more tasks, such as “jump” where the player must immediately stop, jump vertical and begin to sprint back to the last corner.
Mental Agility Exercises: Connecting the mind

“Excellent reaction skills and movement patterns can help in improving our agility for a game environment. “

Call specific commands for the players to perform. These instructions will include at least 3 tasks, and at least 3 different types of movement
  • “Jump”, “Sprint” (on the spot), “In” (split and lunge, pointing for direction of forehand or backhand)
  • “Jump”, (roaming sprint) “Left” or “Right”
  • “Jump”, “Shuffle”(RFF,LFF,RFB,LFB), “Left” or “Right” (roaming sprint).
  • (Sprint) “Forwards”, (run) “Backwards”, “left”, “right”, “spot” (on the spot), and “Jump”
  • Player moves up the centre line with slow tiny jogging movements.
  • The coach calls out 1 of 6 numbers. 1 = Forehand net, 2 = backhand net, 3 = high forehand mid court jump, 4 = high round the head mid court jump, 5 = forehand backcourt attack, 6 = round the head backcourt attack.
  • These are single movement routines, and after one is done, the player resets to the backcourt middle line, and starts anew.

Seputar Bulutangkis

No comments: