12 Exercises for a STRONG and FIT knee in Badminton

12 Exercises for a STRONG and FIT knee in Badminton
A strong knee is essential for your badminton game. Badminton consists of many jumping actions, landings and change of direction. In all these cases the knee is loaded and therefor the chances for injuries raise.
We have made a collaboration with Javi Morente, who is responsible for physical training for badminton players in Spain.

-- Get in Touch with him --
Javi Morente: j.morente.c@gmail.com
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12 Exercises for the knee!
(Don't Move on to next level exercise before you master the previos one!)
Squat
1) ''Free Squat'' - You need to control your knees to avoid them going closer to each other, if that happens during the performance o during a match, your crossed ligament could be injured. - LEVEL 1
2) ''Free Squat'' - your weight must be your heels, imagine for that you want to sit in a chair which is 10cm far from your heels - LEVEL 1
3) ''Free Squat'' - Try to keep you back straight, for that, you can ask somebody to take a look at you or to use a mirror - LEVEL 1
4) ''Foam Roller Squat'' - On that exercise you need to use all we have said before to avoid dropping the foam rollers or touching them with your knees. - LEVEL 1
5) ''Resitance band Squats'' - once you know the basics, let's start to work! for that exercise you'll need a miniband to generate resistance, your goal is still to keep you knees as we have said before. - LEVEL 2
6) ''Squat + weight + jump'' - That would be the last step, be sure first you are able to perform properly the right technique. Here we have the normal squats with weight and a progression in which we add a jump and land action after that. - LEVEL 3
Lunges
1) ''Free Lunges'' - As we have learned on the squats, on the lunges we need to keep our knee straight as well, so, we should start by learning the motor control of that skill, we can use the foam roller once more. - LEVEL 1
2) ''Multidirectional free lunges'' - once we have the control, we will introduce different points to perform the lunges, we can even play with different distances, we will learn more about that on further videos! - LEVEL 2
3) ''Multidirectional lunges + weight'' - When we are able to perform properly the multidirectional lunges, we can add some weight. - LEVEL 3
4) ''Sliding Lunge'' - for that exercise we will need a "slider" it could be anything slippery. We will focus avoiding the knee losing the control and as well in a fast recovery from the back foot. - LEVEL 2
Bulgarian Squat
1) ''Free bulgarian Squat'' - the bulgarian squats should be performed once you have control over the squat and the lunge. We will focus on keeping our knees lined with your hip and heels. Pay Attention to your back as well! - LEVEL 2
2) ''Bulgarian Squat + weight'' - once we have the control on the exercise we can add some weight. focus on your shoulder, they must be at the same height between each other. Pay Attention to your back as well! - LEVEL 3
3) ''Explosive Bulgarian Squat'' - the final exercise is about explosivity, you need to use your maximum from the lowest position to reach with your foot the maximum height. Don't forget to use your arms as well, coordination is fundamental. - LEVEL 4

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