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.

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!