What are the three disciplines and eight points for attention in badminton?

When we play badminton, we don't just wave our rackets casually. So do you know the three disciplines and eight notices of badminton? Let me tell you next.

Three major disciplines of badminton.

1, the first important beginning of the universe. The beginning is a step, a small jump, and people need to feel pushed out. You should squat down and wait for the other side to throw the ball. If the opponent doesn't pitch, squat down, etc. The pace should be fast, but don't prejudge it easily. Center of gravity should be low, in front of you.

2, standing posture, feet shoulder width, right foot in front, left foot in the back serve, except for lowering the center of gravity, eyes look at each other from the net.

3, the pace should be relaxed, the rhythm should be important-loose-tight, fast-slow, corresponding to the starting-tight-fast, running-loose is not slow, but running on the ground, yes, running and reversing should combine the situation with the starting, and adjust according to the rhythm of your ball and your opponent. For example, when picking the opponent's backcourt, you should slow down and start after seeing the opponent's hand.

When you hang up the opponent's net, you should quickly retreat, depending on whether the other party puts you in front of the net or picks your backcourt. The general principle is to arrive quickly, save your strength and relax.

Eight points for attention in badminton.

1, the center of gravity should not be up and down, try to be in the same line, but it is better to be lower.

2, when starting, the center of gravity is on the right foot! In addition to receiving service.

3. Forehand and backhand in front of the net are all three steps, jumping, left and right.

4. To retreat, turn your hips first and shift your center of gravity from your right foot to your left foot. The direction of the right foot is not big, but it is fast.

5, forehand is to turn hips, left pedal to the ground, step by step, right foot jump up, relax after hitting the ball, unload, walk, move back!

6, the top of the head is to start turning hips, kicking the left foot, stepping in parallel, kicking the right foot, jumping up, abdomen, and taking the left foot! It's not the same as before.

7. From the backcourt to the frontcourt, even if it is close to the bottom line, it takes three steps to get to the net. Going back from the frontcourt is the hardest. You should lean sideways and step in parallel. He used to ask for 2-3 steps from the baseline to the net in the team, and then retreated to the backcourt 20 times!

8, pace should be practiced more, it is useless to talk, you can practice anytime and anywhere, because the venue does not need to be too big, running right is the premise, and gradually form a habit.

Physical Training Methods of Badminton

First, the unarmed class

Freehand training is the simplest method. We can start training at any time, which can save time. We can do it at home, in the office and between walks. There are many ways to practice, only some of them are listed. Amateurs can practice selectively according to their own needs.

Physical fitness plays a very important role in badminton competition. Badminton is very intense, so you can play badminton better only if you have good physical fitness, which is an essential practice content in badminton professional system training every day. For professional players, physical fitness is an important support for them to improve their skills and maintain their state; As an amateur, improving physical fitness can quickly improve the technical level and strengthen the ability to prevent injuries. This section mainly lists some simple training methods to improve the physical fitness of amateurs.

1, leg force

1 Squat against the wall

Function: Squat exercise has no obvious effect on improving leg strength, but it can improve leg support ability. It can strengthen the support force when stepping on the ground in the frontcourt. Improve the support during the start of midfield and the support when catching the ball and landing. Strengthen the supporting force and improve the landing stability. With enough support, the probability of injury when landing in big strides is reduced.

Methods: lean against the wall, squat down, the calf is vertical to the ground, and the knee joint is 90 degrees. If the strength is insufficient at the beginning of practice, the knee joint angle can be larger. 1 min as a group, rest for 2 minutes, and then repeat the exercise. After the strength is improved, the time of each group can be extended.

2 Lift your heels.

Function: Strengthen calf strength. Improve the strength and distance of stepping. Strengthen the support and buffering ability of landing after hitting the ball in the backcourt.

Method: Stand on tiptoe in situ. Stand on a fixed plane with the height difference of 10 cm at the edge of the step, with the forefoot on the ground, the heel suspended, and the toes on the ground. 20 ~ 30 groups, stand on tiptoe for a few seconds, 3 ~ 5 groups at a time, once every 2 ~ 3 days. After the strength is improved, you can practice once a day.

3 take the stairs

Function: Taking the stairs is a good way to exercise, which can help us strengthen our calves and thighs and make our legs more powerful. Going upstairs to strengthen the pedaling strength of the legs is conducive to pedaling. Go downstairs to strengthen the concession strength of the legs, and strengthen the support and buffering of the legs when hitting the ball or landing after hitting the ball. More floors can improve aerobic capacity and exercise endurance.

Methods: Slowly climb stairs to warm up and improve aerobic capacity. Climb stairs quickly to strengthen your legs and feet. Two or three steps stairs can improve the strength of calf pedal and thigh span, which is beneficial to improve the stride ability in front of the net. Going upstairs quickly and swinging your arms quickly can improve the frequency of footwork and the coordination of movements. Jump 3 to 4 squares with both feet to improve the kicking ability of the legs and strengthen the jumping ability of jumping and killing. One-legged jump 1 to 3 squares can improve the strength of one leg, and can improve or make up for the strength of the leg in a targeted way. Go downstairs and relax. Use fast frequency carefully to improve the coordination, speed and frequency of action.

4 go quickly

Function: Improve aerobic capacity. Abdominal contraction when walking improves the body's tension control ability. Increase the step frequency under your feet.

Methods: Walk fast in big strides to improve the stride strength of thighs and the pedaling strength of calves. Take quick steps to improve the pace and speed endurance of the calf. Control the heart rate at 140 beats/min for more than 40 minutes to improve aerobic endurance. The heart rate is controlled at 150- 160 beats/min, which is very fast and improves speed endurance. Heart rate should be controlled at 120- 140 beats/min, and exercise and relaxation should be over 1 hour. Walk backwards, improve balance and speed, and control backwards.

2, waist and abdomen strength

1 abdominal strength

Function: improve the summoning power of abdominal contraction in backcourt technical movements. Enhance the powerful abdomen-receiving ability when slapping vigorously. It is conducive to the striding forward movement of the center and frontcourt.

Methods: Sit-ups are a simple method to improve the strength of waist and abdomen, with 30 ~ 50 groups, 3 ~ 5 groups each time. Practice every 2 to 3 days. From both ends, it is the exercise of rapid contraction ability, 20 ~ 40 groups, 3 ~ 5 groups at a time, once every 2 ~ 3 days. Keep your body still, lift your legs and keep your knees straight. This is the way to improve your waist and abdomen. Lift your legs at a 90-degree angle, and it's best to have someone to push them. 20 to 30 students are a group, 3 to 5 groups at a time, and practice every 2 to 3 days. Fixed from both ends, 30 ~ 60 seconds as a group, 3 ~ 5 groups at a time, and practiced every 2 ~ 3 days. There are many ways to practice abdominal bridge, and you should choose to practice according to your physical condition. 65438+ Exercise for 0 to 2 minutes each time, 2 to 3 groups each time, once every 2 to 3 days. Those who have seen it will see: