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!

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.