循中羽球培训队例常活动总结

 

Badminton Techniques

Serve:

Forehand long serve

Forehand short serve

Backhand long serve

Backhand short serve

 

Skill:

Lobbing

Drop shot

Smashing

Chopping/Wipper

Tapping/Net kill

Drive

Net shot

Lifting

Defending

Trick shot

 

Footwork:

Front and back/ Smash and tap

Back and side

Front and side

Six corners

Six corners with shuttle

Side to side smashing

Double shadow

One step footwork

Zig-zag footwork

 

Shuttle training:

Shuttle control

Multi shuttle

2 on 1

3 on 1

4 on 1

4 on 2

 

练习赛:

Single

Double

Mix double

Touch n go

3 on 3

 

Physical Training

Jogging

Sprinting

Push up

Sit up

Back up

Plank

Side plank

Leg raises

Scissors

Bicycle

Russian twist

V-up

Mountain climber

High knee jump

Lunges jump

Star jump

Burpee

Full squat jump

High knee running

跳桶

Squat against the wall

Frog jump

Duck walk

Agility

 

Skipping:

Single skip

Double skip

Single leg hop

 

Ladder drills:

High knee run

Lateral single leg hops

Straddle squat hops

Quick hopscotch

Ali shuffle

Two forward, one back

 

Gym:

Barbell shoulder press

Barbell shoulder highpull

Barbell chest press

Barbell biceps curl

Barbell squat

Barbell lunge squat

Barbell triceps

Dumbbell front raise

Dumbbell chest press

Dumbbell biceps curl

Dumbbell triceps