VIDEO 4-in-1-Exercise for Coordination, Technique, Power and Stabilization

Lateral shuffle hops or as I call them „ice hockey stabilization“ is one on my favorite exercise when it comes to semi-specific enhancement of on-court movements.

When I look at national or international youth or even elite level tournament I see mostly two categories of good Badminton players. Good players who are also good and gifted athletes and good players who are good playing but lacking a solid fundamental athletic base.

As a Badminton player you have to be able to push off the ground with optimal power while keeping the trunk stable or support leg movement while when landing stabilize and recover quickly from corners - doing this in the most functional and biomechanical manner is what I call „athletic“). To work on this - after learning how unilateral jumping and landing works - I use variations of the following exercise: 

The exercise can be progressed in many ways. For a start I make it more of a lateral shuffle and stabilization exercise, where the players have to shuffle trough a ladder and then one-leg stabilize outside the ladder progression can be made via jump height and length and wether there is stabilization at both sides or continuous bounding from left to right.

Have fun trying out, keep in mind to start with one-leg stabilization first! 

Diemo Ruhnow

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About the author:

Diemo Ruhnow is currently working as National Coach for the German Badminton Federation, responsible for Women’s Double and Strength and Conditioning Training for the Women’s Team. In his free time he writes for his websites (English), (German) and other Badminton journals.



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