Here is the continuation of the article from the Hamburg Badminton Journal last year – more exercises, more background information.
In the first part, there was an introduction to the way of thinking of “functional training”. Functional training is a training that optimally prepares the athlete for their sport, in which movement patterns rather than isolated muscles are trained.
Two important issues that are always in the foreground are stability and mobility. Only if the athlete can develop his power optimally over the entire range of motion (mobility) and can transmit this power optimally, the performance will also be maximum.
A concrete example: If you try to play a hardball (smash, cut drop, attacking clause) under pressure around the backfield, you need mobility in the trunk and shoulder girdle, but then you have to be able to stabilize all of them in order to get the optimal power transfer to ensure the ball, on the other hand, of course, to quickly get out of the corner.
The athlete meets this requirement for mobility and stability through his concrete mobility and strength program. But it is also possible and, above all, useful for athletes who may only train 1-3 times a week to include exercises in the warm-up, which functional led shuttlecocks, handle exactly these requirements. The gain you get from this is enormous: instead of jogging yourself unfunctionally, you can do exercises that will help you to achieve the warm-up goal of stress preparation. In addition, improving one’s own mobility and stability also improves performance, not to mention actively pursuing injury prevention.
The complete program (1-16) lasts about 10-15 minutes (exercises with * part 1, ** see below).
1) Ankle running (exercise from the track ABC of athletics)
2) toe walk with shoulder rotation
3) Hacking with arm rotation
4) * Knee-to-Chest Walk
5) * Figure-4 Walk
6) * Heel-to-Buttocks Walk
8) * Frankenstein Walk
9) ** HugMe-HugTheWorld Walk
10) ** Crawling lung
11) Skip with clapping
12) ** Rotational lung
13) ** Reaching lung
14) ** Backpedal
16) Andersen / Skippings
Description of exercises
HugMe-HugTheWorld Walk – The name says it all: As you walk, the chest muscles are actively stretched by the back and contraction of the shoulder blades and a slow, controlled, powerful return of the arms (see photo), after which the shoulder muscles are closed Self-hugging, the arms stretched around the own torso – active stretching (= strengthening portion + stretching portion) of the shoulder.
Crawling Lungs – Large controlled lunges are made in succession over two badminton fields, each touching the front leg shoe with the elbows – Active stretch hip flexor/trunk (right elbow to left foot)
Rotational Lung – Loss of strength (= back knee lowered almost to the ground and back heel points up). In the lower position, the hull is then rotated slowly slowly to the left and to the right. Important: Exercise should only take place in the trunk, especially the front knee and the front foot should be kept stable in a straight line – mobilization trunk & stabilization foot / knee
Reaching Lungs – Similar to Rotational Lungs, but now it is necessary to try to reach the back heel with right / left hand in the lunge step with right / left hand. The other arm pushes straight up, so that you can clearly feel an extension of the lateral trunk muscles. Important: Exercise should only take place in the trunk, especially the front knee and the front foot should be kept stable in a straight line – mobilization of trunk / shoulder & stabilization of foot / knee
Backpedal – From the defensive position = 90 degree knee level is run backwards with full arm insert (movement in the shoulder!) “Low”. It is important that the straight back of the squat position while running is maintained.