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Archive for the ‘Badminton’ Category
Mon, May 12, 2008 8:58 am By Matt Davis  Printer friendly version
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 Badminton demands explosive power. The key body parts to be strengthened are wrist, elbows, shoulders, neck, chest, abdomen, back, thighs, knees and ankles because they are actively involved in the game play. Hence, upper body Plyometric exercises are required for badminton players to improve the performance in the game. Here is how to do upper body Plyometric exercises.
The simplest form of power training is weight lifting exercise. The bench presses give explosive power.
Overhead Throws
1. Stand with one foot in front and then bend your knees slightly.
2. Pull the ball back behind head. Throw the ball forcefully into the wall.
3. When the ball bounces back, catch the ball and repeat this step thrice or according to the prescribed repetitions.
The step should be done with speed.
Side Throws
1. Position yourself with your feet hip-width apart. Your left foot should be around one foot in front of right foot.
2. Hold the ball with both hands and bend your arms slightly.
3. Now, swing the ball over to the right hip and forcefully underhand toss ball forward to the wall. Keep the stomach drawn in to facilitate the maximum and proper usage of muscles.
4. Catch ball when it bounces from the wall.
Over Back Toss
1. Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.
2. Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and throwing medicine ball up and over the body.
3. The goal is to throw the ball behind you as far as you and generating most of the power in the legs.
4. Catch ball on the bounce from your partner and repeat the step.
Slams
1. To do this trick, you need to stand with your feet parallel, shoulder-width apart and knees slightly bent.
2. First, pull the ball back behind head and forcefully throw the ball down on the ground as hard as possible.
3. Catch the ball on the bounce from the ground and repeat the step.
Tags : over throw, side throw, over back toss
Sun, May 11, 2008 8:58 am By Alexander Cryan
 In the previous article of Plyometric drills for badminton (click on the link Upper Body Plyometric Drills for badminton- part one), you might have got a clear picture of how to do Overhead Throws, Side Throws, Over Back Toss and Slams. In this article, we shall concentrate on other exercises for the upper body.
Explosive Start Throws
1. To do this exercise, keep your feet slightly wider than hip-width apart. Stand by bending your knees slightly.
2. Now, keep the ball up to the level of your chest.
3. Put in your maximum power and press the ball straight out as far and fast as you can.
4. As you do the above step, use your leg movement so that you actually sprint forward a couple of steps.
Single Arm Overhead Throws
1. Position yourself again with feet slightly wider than hip-width apart.
2. Pick up the ball, and keep your body into a semi-squat position. Explode up extending the entire body and throw the ball up into the air.
3. Throw the ball as high as you can as to generate most of the power in the legs.
4. Catch ball on the bounce and repeat this exercise.
Squat Throws
1. Stand with feet slightly wider than hip-width apart and then bend your knees slightly.
2. Hold the ball to the level of your chest and then crouch down into a parallel position.
3. Now, explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position.
4. Catch ball on the bounce and repeat according this exercise.
Plyometric Push-Ups
1. Get into a push-up position by lowering yourself to the ground.
2. Now, push up so that your hands leave the ground. Do it explosively.
3. Catch your fall with your hands and immediately lower yourself into a push-up again and repeat.
Plyometric drills are probably the best way to increase your power to play the speedy game of badminton. Do the exercises as recommended by your coach and improve your overall performance in the game!
Tags : Push-Ups, Single Arm Overhead Throws, Explosive Start Throws
Sat, May 10, 2008 8:57 am By Brad Adams
 The entire game of badminton goes off your hands if your hold your racket wrongly. A wrongly held racket decreases your stroke power and accuracy. Hence, it is important to know the gripping techniques in badminton.
There are two basic types of Badminton grips- Forehand grip and backhand grip.
Forehand grip: Forehand grip is used by most people for shots played on the forehand side of the body and around the head shots. Hold the racket head with your non-playing hand so that the handle points towards you. Your racket face shall be perpendicular to the floor. Place your playing hand on the handle as if you are shaking hands with it. There shall be a V shape in between your thumb and your index finger. The racket handle shall rest loosely in your fingers for greater flexibility.
Backhand grip: This grip is used to hit shots that are on the backhand side of your body. Your thumb should be aligned with the handle and higher up than your index finger, which is curled and pointing down with your other fingers. Hold the racket as you would on a forehand grip. Turn the racket anti-clockwise so that the V shape moves leftwards. Place your thumb against the back bevel of the handle for greater leverage and power. The racket handle shall also rest loosely in your fingers.
Don’t lose out your game make every effort to improvise it. The first step may be by holding your racket in the correct manner.
Tags : racket, forehand grip, backhand grip
Sat, May 10, 2008 8:57 am By Joseph Ryan
 Every sport requires practice, skill and most importantly, confidence. When it comes to badminton, it is a game of speed, confidence, and mind and of course, the explosive power of your body (especially, the upper part of your body). Here are a few tips on how to improve your performance in badminton.
Your physical strength: Physical fitness is the prerequisite for any sport. As far as badminton is concerned, you should undergo the drills that are aimed at strengthening the body parts which are involved in the game play to the maximum extent. Undergoing physical training means doing the exercises that are specifically done for badminton.
Moreover, warm ups before the game starts and cool down exercises at the end of the game are equally important to stay fit. If you have any injuries, make sure they are bandaged and supported. If you have niggling injuries, get them diagnosed by a doctor and follow your doctor’s advice.
Your mental strength: Badminton requires constant thinking and planning. Keep an eye on as much of the court as possible at all times. The best way to develop your mental strength is by simply pracitising in the court so that you know more about how to judge and play the shots. Your mental attitude can take you to either winning or loosing the game.
Be patient! Patience is an essential virtue in badminton players. Practise long rallies. This way, you will increase your stamina which won’t let you down when you are faced with a long rally in a competition. It is a useful trick to tire out your opponent both physically and mentally. Loss of concentration means the opposition will make mistakes.
In short, you have to be physically and mentally fit to take on badminton as your sport.
Tags : patience, mental strength, physical strength
Sat, May 10, 2008 8:57 am By Gabriel Moen
 Badminton is supposed to be the fastest racket sport in the world. The energy sapping, fast paced game full of quick reflexes thus requires proper nutrition to perform well. Here is guidance for badminton players about the nutritional requirements.
The nutrition intake is not the same both on and off a competition day. You may require 2500 calories on an off day while on a competition day the intake may reach up to 5000 calories. Similarly, the intake of carbohydrates, water and other nutrients is distinct for both the days.
Broadly speaking, your diet should be well balanced with carbohydrate, fat, protein, electrolytes, vitamins, minerals and water. A sports diet expert will tell you the quantity and we will tell you where you can find these nutrients.
When it is a non-competition day, eat less carbohydrate and more fat and protein. As the competition day approaches, go for increased carbohydrate.
When you are playing a match, it is ideal to drink beverages containing glucose during rest between plays. Avoid beverages containing fructose. This is because fructose has to be converted into glucose for the body to use it, which takes time, predisposing the individual to low blood sugars and fatigue. Fructose can also cause stomach upset.
Protein: The protein intake should not exceed the limit because it leads to dehydration, decreased desire for food and even loose motions. So, keep the protein intake in moderate.
Vitamins and Minerals: Optimal intake of vitamins and minerals is very essential for badminton players. Include Vitamins including thiamine, riboflavin, niacin and Minerals including iron in your diet. Fresh fruits, vegetables, eggs etc. are good sources of vitamins and minerals.
Water: You should drink adequate amounts of water before, during and after the play. Keep it in moderate. Drinking too much of water and too less of water are both bad for your performance. Water should be drunk as to satisfy your thirst.
Electrolytes: Increase the amount of electrolytes (mainly sodium) during competition days. However, you should not consume salt tablets in excess which can cause a sensation of vomiting, and bloating of stomach. Include bananas in your diet to fulfill the potassium requirements.
Tags : carbohydrates, water, electrolytes, Protein, Vitamins and Minerals
Fri, May 9, 2008 8:57 am By Brad Adams
 The training sessions for badminton are more or less similar to other racket sports such as tennis and squash.
Since many shots in badminton are played overhead, the wrist flexors play a key role in the training sessions for badminton players. The wrist flexors are done to generate the required power to play the shots.
Though there is not much difference in the training programs of badminton and other racket sports, the selection and duration of some exercises vary.
The fundamental part of badminton training program is strength and explosive power conditioning, as to maximize the speed for powerful overhead smashes.
Plyometric training has been shown to be one of the most effective methods for improving explosive power. A wide variety of athletes can benefit from power training, particularly if it follows or coincides with a strength training program.
The purpose of plyometrics is to improve the player’s capacity to apply more force more rapidly.
Strength training programs aim at targeting all of the major muscle groups, tendons, ligaments and joints in order to prevent injury.
Tags : exercises, strength training, muscle groups, power training
Fri, May 9, 2008 8:57 am By Joseph Ryan
 Choosing the right badminton racket is crucial for you as badminton is all about smashing the shuttle cock! Here are some things to keep in mind while choosing your badminton racket.
The length and width: The ideal length and width of a badminton racket should not exceed 680mm in length and the width should not cross 230mm.
The weight: If you want to give the best shot in the sport, don’t strive for the economical stuff. The cheaper badminton rackets are heavier and you will ultimately find yourself lifting the whole arm to hit a shot instead of your wrist which is a bad habit. And if your wrist muscle is not strong enough, heavier rackets are strict no-no because they are mostly preferred by players with stronger wrists. So, go for a racket which is not so heavy. The weight of high quality rackets range from 83 grams to 100 grams.
Here is a tip for the beginners: Go for heavier rackets as your coach suggests because heavier rackets bring in the stability. After acquiring enough practice, you can gradually shift to the lighter rackets.
The grip: The next important aspect is how you catch hold of your racket. There are broadly four grip sizes- G2, G3, G4 and G5, being the smallest size. If you want to attack the opposite player more aggressively, go for the bigger grip sizes. This facilitates greater generation of power because you hold it tightly. Big grips are more stable. So, I would also recommend you a racket with bigger grip size.
Your style: Last but not the least, you should choose a badminton racket which best suits your style of play. A racket with a heavy head gives your swing more momentum, a quality that is perfect for power hitters. An evenly balanced racket permits play that is faster and more flexible.
Tags : size, racket, weight, grip, style
Fri, May 9, 2008 8:57 am By Matt Davis
 Badminton is a game with speed. It demands lightning quick reflexes and body balance. As a badminton player, it is therefore very essential to be at the peak of fitness with the best ability to run, stretch, dive, bend and jump. Here are a few fitness tips for badminton players.
Warm up exercises: Be prepared for the game ahead. To begin with, do some warm-up exercises such as gentle jogging around the court or skipping. Once you are done with jogging or skipping, concentrate on your major muscle groups, especially your legs, back and shoulders.
Strengthening exercises: The strengthening exercises should be specific to badminton. The key body parts to be strengthened are wrist, elbows, shoulders, neck, chest, abdomen, back, thighs, knees and ankles because they are actively involved in the game play.
Progressive fitness: It should not be drastic. Make sure that you achieve the fitness in a progressive nature. Upgrade the exercises gradually. For instance, if you are jogging, do it in a casual speed, say 12 minutes in the initial stages and then slowly improvise your speed to 20, 22 and then 25 minutes. This will reduce the risk of training injuries.
Bring about variations: Monotony kills the interests. So, bring in some variations in the exercises which helps you stay focused and interested in the training sessions. For example, if you are jogging, skipping or doing similar exercises, bring some variations which will keep the training session alive.
Cool down exercises: Wind up the game with a period of cool-down. Finish as you started. A gentle walk around the court, light stretching by focusing on the major muscle groups are some of the cool-down exercises to be done after the game.
Tags : exercises, strength training, warm-up, cool down
Tue, May 6, 2008 8:58 am By Brad Adams
 A badminton kit includes your footwear, racket, shuttle cock, and badminton sets. Here is guidance for choosing badminton kit with equipments that best suit your needs.
Badminton shoes: Speed is the key element of badminton. Players move around the court, constantly change their directions. So, shoes are important accessories which can decide your pace in the game. Regular running sneakers have very soft and thick sole and way too much bounce, and it puts a lot of pressure on your leading knee when you try to stop quickly. The thick and bouncy sole also makes it difficult to stabilize the ankles during sudden directional changes and you can twist them easily. Hence, your footwear must be able to support these movements and badminton shoes are designed specifically for badminton movements. The soles are thin, designed to keep the player’s feet close to the floor and providing that all important lateral support. This allows the player to make quick ankle direction changes, while reducing the risk of injury.
Badminton racket: There is a wide variety of badminton rackets to choose from. Most of the badminton players prefer rackets made of light weight materials such as graphite, aluminum. Since wooden rackets are now considered as outdated I would suggest you to go for lightweight rackets. Choose the one you can afford. Rackets are designed with different characteristics for different styles of play so make sure that you pick the one which suits your style of playing the game.
Shuttlecock: Shuttlecock or the “birdie” is made of either feathers or nylon. Feather ones are more expensive and are considered to be superior to those made of nylon. However, they are not as durable as the cheaper ones. So, the best buy for beginners will be the nylon versions.
Badminton sets: Badminton sets include the net, racket, shuttlecocks. Badminton set is needed during practice sessions. So, buy a badminton set, grab some teammates and get started!
Tags : shoes, racket, shuttlecock, set
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