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Contents
Page No.
1. Introduction 2. Chapter 1: Some basics - Basic 1: The grip - Basic 2: Taking shots from the highest point - Basic 3: Footwork 3. Chapter 2: Training method 1 Shadow and shuttle drills - Step 1 drills - Step 2 drills 4. Chapter 3: Training method 2 Shuttle control drills - Step 1 drills - Step 2 drills 5. Chapter 4: Training method 3 Multiple shuttles drills - Step 1 drills - Step 2 drills 6. Chapter 5: Training method 4 Physical exercises - Step 1 shadow drills - Step 2 shadow drills - Step 1 agility exercises - Step 2 agility exercises - Sprinting - Body circuit exercises 7. Summary 4 6 10 11
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4. Step 1 drills are normally performed by beginners. The footwork and shots required are simple. It is mainly performed to strengthen player's basic skills and footwork. 5. Step 2 drills are slightly more difficult than step 1 drills. Once you are comfortable with Step 1 drills for each of the 4 training method you are ready to move on to Step 2 drills. 6. After a few hours working on skills in the court, it is time to work on physical fitness and ability as well. Physical exercises are normally done at the end of training sessions. Why are fitness exercises always at the last? It is because players can develop not only physical strength but mental strength as well when pushing themselves during exhaustion. With practice, we guarantee that you can take your game to the next level. Enjoy reading the e-book.
* Forehand Grip The backhand grip is slightly different from the forehand grip. Hold the racket by its throat with your non-racket hand and with your racket hand shake hands with the racket. Turn the racket anti-clockwise so that the V between thumb and forefinger lies along the top side of the handle in line with the shaft and outer side of the frame. Place your thumb against the back bevel of the handle for greater leverage and power.
* Backhand grip
* Incorrect grip Here are some examples of how players hold the racket wrongly and it should be avoided.
* Changing your grip It is best to get used to changing grips and should be practiced outside the court. Start off with the basic forehand grip and use your fingers to change it to a backhand grip. Keep practicing it until it comes naturally to you.
Overhead Shots: You will have more options on where to place your shots such as: lob, drop, smash, chop etc. Block Shots: You can return the shuttle with better placing.
Net play: You will be able to create a slightly more difficult shot for opponent to return such as spinning net shots.
Tap: If you are fast enough to play the shot from the highest point, chances to kill the shuttle is much higher.
* When you are waiting for your opponents return, it is good to skip a little on the balls of your feet.
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Basic 3: Footwork
In badminton, footwork is one of the most important fundamentals that every player should master. You cannot be doing all these drills and exercises without the correct footwork. These pictures below show the basic footwork that are often applied in the actual matches. Moving to the baseline (forehand)
A) Standby and get ready in the middle of the court. B) Push off with your right leg and turn your body clockwise. C) Skip with both legs to the shuttle to hit the forehand shot at the baseline. D) Push off with both legs and go for the next shot.
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A) Get ready in the middle of the court. B) Push off with both legs and turn your body to face the shuttle. C) Hit the shuttle and bring your right leg and right shoulder to the front. D) Push off and go for the next shot. Moving to the net Backhand
A) Get ready with your left leg behind. B) Take small step forward with left leg. C) Lunge with right leg for final step.
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A) Get in your ready position. B) Take small step forward with left leg. C) Lunge forward with your right leg.
A) Lean your body to the right. B) Lunge with your right leg and stretch out your hand to take the smash at the forehand.
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A) Lean your body to the left. B) Turn your body and bring your right leg across. Lunge your right leg and stretch your hand to take the smash at the backhand. Side to side forehand smash
A) Get in your ready position. B) Bend both of your knees and bounce off the ground jumping to the forehand side. C) Jump with both of your legs as far as possible to your forehand side.
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A) Get in your ready position. B) Bend both of your knees and bounce off the ground jumping to the around the head side. C) Jump with both legs as far as possible to your around the head side. Backhand footwork
A) Get your ready position. B) Move into position where your right leg are stretched to the back. C) Follow through.
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Guide:
Player As movements Player As strokes Area that Player A should aim
Step 1 Drills
Step 1 drills are normally done by beginners. The footwork and shots required are simple. It is mainly done to strengthen player's basic skills and footwork. These exercises certainly help players to be consistent and accurate in their shots. In a real match, a player who is accurate and consistent under pressure could drive his opponent to commit unforced errors and make wrong decisions.
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Although the footwork required in these drills is mostly simple it can be very tiring. Once you are familiar with simple footwork, it is easier to learn other more complex or complicated footwork. Even an advanced player needs to do Step 1 drills in order to maintain their basic skills. Training Method 1: Step 1 Drills Drill 1
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* For Player B:
Picture 1
Picture 2
The 2 pictures above shows Player B throwing the shuttle in a correct way. - In order to throw the shuttle up high, use your arm strength and throw it as if you are lobbing the shuttle (Picture 1) - To throw the shuttle slightly at the net level, just use a bit of strength and throw softly at the net area. (Picture 2) * The Benefits: 1. Increase hand power Throwing the shuttle consistently can be very tiring especially in the hand area. However, it can be very useful as it increases the hands strength so that players can produce more powerful shots in the game. 2. Improve consistency Throwing the shuttles for player A needs good consistency. If player B keeps making errors and throws to the wrong places, the drill wont be useful. In order to gain the benefits of the training, player B needs to throw the shuttle accurately. This can be applied in an actual game as well as accuracy and consistency plays important roles in winning the game.
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Benefits:
1. To improve speed In order to follow up to the front for a net shot, players need certain speed abilities. In this drill, player A will definitely develop leg speed when rushing to the net. If the speed is not there in following up with net shots, it will result in you lifting up the shuttle and being in a defensive position again. In order to maintain the attack, you need to be fast in the court. 2. Jumping ability In this exercise, player A needs to move quickly from one side of the rear court to another side of the rear court. This movement consists of side to side footwork. Many players reach to another side of the rear court by jumping. Jumping is good because you can take the shots from the highest and the fastest point. In this drill, you will develop jumping abilities from consistently jumping to the sides of the court. 3. Game applied In doubles, side to side movements are very significant. This drill will help you to be fast in side to side movements as well as follow up which is needed in doubles game. After mastering the net skills, player A can try other skills at the front court such as cross court net, tap or lift.
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Benefits:
1. To improve on defence You will be able to slow down the pace of the game when under pressure. If you are facing an opponent who has deadly drop shots you need to be fast enough to retrieve all his shots. So it is important to slow the game down especially so when playing against fast opponent. In this drill, you will go to the front and lift up the shuttles delivered by player B which will improve your defensive style of play. 2. Increase legs strength In this drill, player A will have to keep on lunging forward so that they can retrieve the shuttles in the front court area. By consistently bending down, it will help increase the legs strength. 3. Improve the quality of lifting shots By consistently lifting up the shuttles, the quality of the lob will be better. In order to get yourself to recover to the middle in actual games, you need to lift the shuttle high and deep. The idea is to give you time to recover to the middle as the shuttle flies to your opponents court. When player A has mastered the lift in the front court, they can try other skills such as net shots, tap and push. These skills can help players to change into an attacking position rather than keep defending an opponents attack.
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Benefits:
1. The ability to slow the game down The benefit of this drill is slightly the same as Drill 3 in which player A will have the skill to slow the game down. But it is slightly different in this exercise as player A will reverse to the rear court and produce a high lob to the rear court. Lobbing to the middle of the rear court can be the safest shot in certain situations of the game as it limits your opponents shots angles. 2. Increase endurance level Moving to the rear court and using energy to lob the shuttle requires a lot of physical ability. By continuously doing this drill, it increases your endurance level and can sustain physically demanding games. 3. Fluid movements Rear court footwork demands a lot of energy and strength. Once you have mastered the reverse footwork, it would be much easier to learn other footwork as well and it will develop fluid movements in your game. After mastering the lob in the rear court in this drill, players can try to master other skills such as smash, drop and fast drop shots. The idea is to change your position from defensive to attacking position.
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* The Benefits:
1. To improve on speed In this drill, player A needs speed in order to rush to the front court to kill the shots. Other than that, players have to move diagonally in this drill. Moving diagonally demands a lot of strengths than moving straight as the distance of the court are further. When players face tough training, it will be much easier for them to move quickly in the real games. 2. Improve aggression skills An aggressive player normally has fast movements and powerful shots. In this drill, player A will have the chance to sharpen their offensive skills as they have to do shadow smashes and run quickly to the net. After mastering the tap in the front courts, you can try other skills such as push and cross court net. The idea of it is to make your opponent guessing on which shots you will play. This is where deception comes to play. In conclusion, step 1 exercises are simple but tiring. You have to consistently push yourself in order to gain the benefits of the training. We are now going to focus on step 2 drills which are more complex and require more advanced skills.
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Step 2 Drills
Step 2 drills are slightly more difficult than step 1 drills. Once you have already reached the next level of your game and wish to try tougher drills, here are 6 of it. Step 2 drills require more cross court movements than step 1 drills. Therefore, players need to have more advanced skills and strong basics in order to undergo step 2 exercises.
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* The Benefits:
1. To improve on legs strength Player A will have to bend down and jump to the baseline a lot in this drill. By doing so, it will increase your legs strength. In order to retrieve every shot in the game, player needs strong legs to support their movements. You can develop it in this drill. 2. Improve counter attack This exercise will help to develop your counter attacking abilities as you will have to straight away jump and skip to the rear court to smash after retrieving all under hand shots. 3. Improve defence Defending each shot from the opponent requires strong legs and solid footwork. In this exercise, you can train up your defense as you keep bending and executing shadow lifts. 4. Game Applied In a real game, you can surprise your opponent by creating a sudden smash in a rally. This drill requires both defensive and offensive style of play. Players can apply it to change the pace of the game in order to pressure the opponent. After mastering the smash at the rear court in this drill, player A can try other skills such as slow and fast drop shots. The idea of these shots in this drill is to confuse the opponent by pretending that you are going to smash the shuttle but instead drops to the front court.
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* The Benefits:
1. Improve legs strength In this exercise, players will develop legs strength by taking all the shots quickly. As I mentioned earlier, when players are defending, they need strong legs to support their movements. In this drill, you will develop strong legs. 2. Increase Speed To win a game, you have to defend well and also have quick movements. This drill will help to increase speed as you will have to stretch to retrieve all under hand shots. By consistently pushing yourself to maintain your speed, it will automatically bring you up to the next level. 3. Sharpen net skills You will have to do net shots when you reach 2 front corners in this exercise. As you keep moving and continuously executing tight net shots, it will definitely sharpen your net skills such as making it more consistent, accurate and also more deadly. Other than net shots, you can develop other skills in this drill such as cross court net, tap, lift or push in order to confuse the opponent during actual matches.
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* The Benefits:
1. Follow up It can improve your follow up as you need to rush quickly to the net after a shadow smash at the mid court. In an actual game, players need to be fast enough to follow up and kill an opponents weak return after smashing. Without these abilities, you will have to take a longer time to kill off the game.
2. Increase endurance level This drill helps you to increase your endurance level as you have to maintain your speed to do a follow up, killing the weak return. In order to sustain in these situations, you have to be fit enough to sustain the speed and the pace of the game as well. Other than tapping the shuttle in the front court, players can execute other shots such as cross court net or push in order to put pressure on opponent in matches.
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* The Benefits:
1. Increase speed By keep moving in the whole court to take every shot, it will definitely improve on your area of speed. By having speed, you wont face many problems with fast opponents. It would be even easier if you are playing with slow opponents when you have the speed. This drill helps you to be fast as you will have to reverse all the way to the baseline and rush quickly to the front to follow up. 2. Strengthens the leg When player reverse and sprints in the court, he needs certain amount of legs strength in order to stretch and go for the shuttles. As player B will consistently throw the shuttles in front of the court, player A can develop legs strength by continuously rushing in for a kill. 3. Game situation In an actual match, players will benefit by finishing off the opponent quickly in the game because of the fast follow up. Player A can try other skills such as lift, net and also push after mastering the tap skills.
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* The Benefits:
1. Improve backhand shot accuracy In an actual match, you cant be using around the head strokes all the time to return an opponents shot in the backhand area. Sometimes you need to use the backhand shot to keep the shuttles in as well. Most badminton players (especially beginners) are weak in their backhand. Doing this drill will improve the accuracy and consistency of your backhand drop.
2. Fluid movements By consistently moving front and back while doing backhand drills, it will help you gain a better footwork. The idea is to prevent you from developing a bad habit such as staying at one corner after hitting each shot. After mastering the backhand drop, player A can try other skills such as backhand cross court drop or backhand fast drop shot.
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* The Benefits:
1. To make your backhand shots more accurate and deadly Most players especially at the amateur level are weak in their backhand. They will drop to the front court whenever the opponent gives a really deep lob to the backhand area. In this drill, player A will continuously lob to the rear court which will make his backhand shot stronger. You will have a slight advantage in the game because your backhand shots may be one of your strengths against your opponent. 2. Fluid movements By consistently moving front and back while doing backhand drills, it will help you gain a better footwork. The idea is to prevent you from developing a bad habit such as staying at one corner after hitting each shot. After mastering the backhand lob, player A can try other skills such as backhand smash or cross court lob. To make it clearer, here are the pictures on how to execute backhand shots.
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After explaining the 11 drills above, I would like to conclude that these exercises are very tiring. But by giving your 100% effort in these drills, it will test your endurance and certainly improve your stamina and mental strength to last longer in the court.
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Both players should keep all shots simple and safe. There is no point doing it when one does a lot of unforced errors. Keep the shots in as long as possible until it reaches the number of shots that are supposed to be played. Take every shot, reduce unforced errors. Therefore, all the shots should be taken at the highest and fastest points. It will definitely increase shot consistency and accuracy. Other than that, you will be able to last longer in the court.
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Guide
Area that should be aimed by player A Player Bs strokes Player As strokes Player Cs strokes
*Step 1 Drills
Step 1 shuttle control drills are mainly done to strengthen player's basic skills. The shots required in this exercise are simple. It certainly helps players to be consistent and accurate in their shots. In a real match, a player who is accurate and consistent under pressure could pressure his opponent to commit unforced errors and make wrong decisions. Some of the exercises below involve half court coverage only. Half court movement requires simple footwork. However, it may be very tiring. Once you can take all the shots in half court, it is easier to learn other more complex or complicated footwork. Other than that, it also increases power as well. It is harder to kill the opponent in the half court game than the full court game. Why is it so? When you are attacking, the area for you to place your smash is only towards the middle of your opponents court in which he stands. Once you mastered the attacking skills in half court, it will be much easier to kill your opponent in a real full court game. Even an advance player needs to do step 1 exercise in order to maintain their basic skills.
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* The Benefits:
1. Improves consistency on front games This drill will certainly help you to be consistent and accurate when hitting the shuttle to your opponents front court. Hitting to the front court helps to set up an attack. Many players set up their attacking game from the front court. Once you have good and accurate net skills at the front court, your opponent will most likely commit errors such as not lifting up the shuttle deep enough and presents you an opportunity to smash. The shots that are executed to the front needs to be consistent and fast as well in order to put more pressure on the opponent.
2. Increase concentration level It helps you to concentrate as each mistake counts. There is no point in doing this drill if you keep making unforced errors.
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the rally. 8. 20 shots in repetitions of 3 sets. Training Method 2: Step 1 Drills Drill 2
* The Benefits:
1. Helps to slow down the games pace Sometimes when you cannot keep up with your opponents speed in a match, the only way to relieve the pressure is of course by slowing down the game. By returning all the shots to the back with high and deep lob, you will be able to get back into position as the shuttle travels to your opponents court. 2. Creates sudden attacking ability From defensive, you can quickly change your game by executing a sudden attack to your opponent. In this exercise, you will have to lob every single shot to the rear court until player B shouts "smash", you then have to smash as hard as possible. You can use this method in an actual game which will result in creating an unexpected shot. 3. Improve defensive style of play This exercise can improve your defensive style of play as player B will be attacking frequently. You have to keep your focus as defending opponents attack requires a high concentration level.
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front cross court. 6. Player A follows up and continue to play all shots back to the front cross court. 7. 20 shots in repetitions of 3 sets each side (left and right) Training Method 2: Step 1 Drills Drill 3
* The Benefits:
1. Create Unexpected shots ability Doing this exercise will train you to create unexpected shots. The unexpected shots are referring to all the cross court skills. To develop consistent cross court skills requires a lot of time and it is more risky in certain situations. Once you are accurate and consistent in your cross court shots, it is easier to confuse your opponent because you will have a lot of choices to place your shots. 2. Improves accuracy and consistency As I mentioned, cross court shots might be very risky. You need to be more consistent and accurate in your shots in order to pile up the pressure on your opponent. Once the accuracy and consistency are there, you can produce deadly cross court shots in the game. 3. Helps to improve drop shots skills To be effective, the quality and accuracy of the shot must be good enough to make your opponents cover as much of their court as possible.
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5. Player B blocks it to the front cross court. 6. Player A follows up and continue to play all shots back to the rear cross court. 7. 20 shots in repetition of 3 sets each side (left and right). Training Method 2: Step 1 Drills Drill 4
* The Benefits:
1. To develop an attacking shot Cross court lob can be also an attacking shot in certain situation in the game. However, it works best when opponents are caught out of their rear court corners. Cross court lob can be done quickly and slowly. The quick lob is referring to attacking lob. Players need to know how to use different shots in different situations in the game. 2. To improve the qualities of lob Executing a cross court lob is more difficult compared to straight lob. You will have to use more energy when lobbing diagonally. Therefore, by sharpening the consistency of lob in this drill, it will help to bring you up to the next level. By getting the shuttle behind your opponents or making them move more rapidly than they would like, they will have less time and will become more fatigued.
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The Benefits:
1. Improves the ability to set up for attacking game In order to be offensive in the game, you need to know how to set up for your attacking. Executing a good cross court shot will present you with this opportunity. 2. Sharpen attacking skills: By smashing regularly in this training, it would help to sharpen your attacking skills. The accuracy, consistency and the power of the smash plays an important role in pressuring your opponent. In this drill, players would smash to the same spot over and over again. Therefore, they will have the confidence to produce sharp, steep and stinging smashes in the actual match. 3. Increase endurance level: As you have to move quickly and smash as hard as possible, you will actually need a high level of fitness. By pushing yourself in this drill even though you are exhausted, it will automatically increase your stamina and mental strengths as well.
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* Step 2 Drills
Now that we are done with step 1 Drills, we shall move on to step 2 Drills. I would like to conclude that step 1 Drills are mostly to strengthen players basic skills. We are now going to discover slightly tougher Drills in step 2. Step 2 Drills involves mostly full court movements. The physical ability and skills required are more complex and complicated. Step 2 drills concentrates more on fluid movements and shots quality. It will also sharpen players reflex towards any shots.
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"smash". 4. After player C defend the smash, player A will follow up and continue the rally. 5. 20 shots in repetitions of 3 set each side. Player C: 1. Player C will have to stand at the other side of the court and block player A's smash. 2. It is best that player C returns player As smash to the front court. Do not try to do difficult shots such as countering the smash as this would affect the effectiveness of the training.
* The Benefits:
1. Improve attacking play In this exercise, you will run all over the court to return each shot given by player B. You will then smash cross court to player C which will improve your cross court attacking skills. Possessing cross court attacking abilities will keep your opponent guessing your shots in which can be an advantage. 2. Fluid Movements You will have to move in full court in this exercise and it will help to develop fluid movements in the game. A graceful athlete is like poetry in motion. The combination of their quick movements and sharp smashes executed in an effortless way is simply fascinating. Moving full court continuously can automatically improve your footwork. 3. Sharpen shot accuracy By hitting to 1 corner while moving all over the court, it will automatically increase the accuracy of your shots. In the actual match, you will have an edge by having more options to place your shots no matter where you are standing.
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Player C: 1. Player C stands at the other side of the court and defend player A's smash. After that, player A has to continue the same rally again.
* The Benefits:
1. Improve defensive style of play This exercise helps to improve your defensive style of play as you keep lobbing the shuttle to player B. When you have a good and consistent lob, it will pressure your opponent as he will have less options to place his shots. 2. Create sudden attacking ability It can also help you develop the ability to create a sudden attack while you are in a defensive position. Although this technique is already mentioned in step 1, step 2 exercise can make the sudden attacking ability sharper as you consistently move around the court. 3. Strengthen mental strengths Running full court and using energy to lob the shuttle is very tiring. You will have to focus and consistently run for every shot and this will improve your endurance, concentration level and mental strength as well. Mental strength is referring to the ability to stay focus and maintain the pace of the game while in a very exhausting situation.
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Player B: 1. Deliver the shuttle to Player A 2. Stand at the front court and control the shot to all 4 corners. 3. Every 6 or 7 shots, shout "clear". 4. Player A will continue to the rally after blocking Player Cs smash.
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Player C: 1. Stand at the other side of the rear court. 2. Once player A lift the shuttle up, smash straight, to left or right side of player A.
* The Benefits:
1. Improve defense In this exercise, it helps to improve your defensive style of play. When you are under pressure in the game, you can lift up the shuttle high without the fear of defending opponent's attack. Once you lift to player C, he will for sure smash to either left, right and even at the body. Player A will have to return it to player B no matter where he defends. This will help to improve the placing as well. 2. Increase concentration level To defend an opponents attack, you need to have high concentration level. Even the slightest slip on your focus may results in bad situations such as making unforced errors. In this drill, player B will shout lift anytime. You will have to be on full alert.
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Player C: 1. Stand at the other side of the rear court. 2. Once player A lift up the shuttle, smash down the middle, to left or right side of player A's court.
* The Benefits 1. Improve defense: This exercise mainly improves your defensive style of play. You will not be allowed to smash in this drill. 2. Create abilities to counter attack: No matter where you defend, you must whip the shuttle to the rear court where player B is standing. If you do not possess enough power to whip the shuttle to Player B, then whip it as hard as possible. You have to remember that a half court clear will only create chances for opponents to execute another smash. But when you can return back player C's attack to the baseline, you can create the chance to counter attack in the game. 3. Increases legs strength When player defends side to side, he needs a certain amount of leg strength in order to stretch and go for the shuttles. As player C will consistently smash to the sidelines, you can develop your legs strength by defending player Cs attack.
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Player B: 1. Deliver the shuttle to Player A. 2. Player B stands at the centre of the baseline and control player A to 6 corners. 3. Most of the shots executed must be smashes and fast drops. Player C: 1. Player C stands in the middle of the front court. 2. Whenever Player A defends Player B's smash to the front, player C should only control the shot back to As front court. Copyright 2007 by www.badmintom-information.com
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The Benefits: 1. Improves recovery This exercise improves your recovery. Whenever you are almost out of position in the game, you can clear to the baseline without the fear of defending. Clearing the shuttle into the middle can be the safest shot to play in real games because your opponent will have fewer angles to place their shots. Player B will smash anywhere to your court. You will have to return it either to the front or to the back where player B and C are standing.
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* The Benefits:
1. Improve drive shots This exercise improves on the quality of the drive shots. Drive shots are important in the level doubles game. It can be used to create an open space for players to kill or produce winners itself. In this drill, you have to drive to the centre which improves the consistency and sharpness of drive shots. 2. Strengthen the hand It strengthens your hand as hand movement plays important role in this exercise. I recommend that in the 3rd set of this drill, player A use squash racket to return the shot's to player B. It will improve shot's control as well as power. Once squash racket is not a problem, using badminton racket will be much easier. 3. Increase speed and anticipation In this exercise, you will have to consistently move from side to side and drive to the centre of the court. By moving quickly from side to side in training, it will increase the speed of anticipation in the actual match.
In conclusion, I would like to say that shuttle control has to be done with full speed. The shots returned and the movements required have to be fast in order to gain improvements. Shuttle control increases concentration level as well. Sometimes when you are exhausted, you have to push your self and maintain the speed of the game until the game ends. Concentration in the game comes to play in this situation. By concentrating, you will be able to keep the shots consistent and accurate even if you feel exhausted.
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In the multiple shuttle drills, player A (Trainee) and player B (Trainer) each play important roles:
* Player A (Trainee):
1. In doing this drill, the quality of the shots is important. Player A should hit all the shots accurately in this training regime. 2. Do this exercise as fast as possible. Take all the shots at the fastest and highest point.
* Player B (Trainer):
1. Player B should deliver all the shuttles accurately. The shuttles delivered must neither be too fast nor too slow. Copyright 2007 by www.badmintom-information.com
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Multi-Shuttle feeding pictures The pictures below will show you how Player B should continuously feed the shuttles to player A.
A) Get into position with your left hand holding a row of shuttles while right hand holding the racket. B) Take one of the shuttles with your racket hand from the bottom of the row and hit it according to the targets.
Guide
Area that should be aimed by player A Player Bs strokes Player As strokes Player As movements
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*Step 1 Drills
In step 1 Drills, the multi shuttle drills are simple. The skills and techniques required are very basic as well. It is done to strengthen a player's basic skills. An advance player will also need to focus on step 1 multi shuttle drills in order to maintain their basic skills and keep their fundamentals strong.
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* The Benefits:
1. Improve defensive style of play In a real game situation, you will be facing difficulties such as defending opponents smash or other attacking shots. To overcome the pressure, you need to make the game slower. This can be done by lobbing the shots to the baseline. The lob has to be high and deep in order for you to recover back to the center position. 2. Increase speed By consistently moving in the court to take every shot, it will definitely improve your speed on the court. Speed is a very important component in the modern game. 3. Increase endurance level In this exercise, player B will be delivering the shuttle nonstop without waiting for you to fully recover to your position. In order to cope with the speed of the game, you need to have a certain fitness level in order to sustain in the court. While going for every shot in the game, your endurance level will automatically go up.
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* The Benefits: 1. Improve Net skills Top players in the modern game capitalize on their near perfect net play in order to set up an attacking shot for themselves. Therefore, the quality of the net shots is important in modern games for putting pressure on opponent. In this exercise, you have to move quickly to the front 2 corners and place a net shot. This will definitely improve your shots accuracy and will sharpen your net game.
2. Increase speed in the front court While player B keeps on delivering the shuttles to 2 corners at the front court, you have to keep moving in order to reach the shuttles. By getting into a good position to play a tight net shot, you need to reach the shuttle early. To do this you need to have the speed. This exercise will help you to be fast at the net so that you would consistently be in good positions to play a tight net shot.
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* The Benefits:
1. Improve follow up and attacking skills In this drill, player A will have to smash and skip/shuffle as fast as possible to reach another shuttle. During a real match, your opponent will in most occasions defend your smash to the front of the net. You will need to move quickly enough to the front in order to gain an advantage. This drill helps to train your follow up so that you will have no problem in killing your opponent's weak return in the match. 2. Increase speed By rushing quickly to the back and front of the court to play the shots, you need to be fast. In this drill, you can improve your speed by committing to all the shots. It will reflect in your real game. 3. Increase endurance level It is very tiring for you to keep moving quickly in the court and killing all the shuttles. By keeping your concentration and focus while you are exhausted, it will not be a problem maintaining your attacking pace in the real matches.
This multi shuttle drill may look the same as the drills in previous training methods which involve smashing and follow up. The difference between these exercises are that multi shuttle drills involves shuttle hitting while previous drills doesnt involve any shuttle when smashing.
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*Step 2 Drills
In step 2 Drills, the skills and footwork needed are usually more complex. It is also designed to let players endure a tougher and harder training.
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* The Benefits: 1. Improve game play In this drill, you will smash at the baseline and follow up with 2 corners at the net. The idea is to create alertness during the game. Sometimes when you play a net shot, your opponent will return with a cross court net shot which will trouble you if you are not alert. You have to commit to every shot in order to win the game. 2. Sharpen net skills While rushing forward to go for a net shot after smashing, you need to have sharp net skills in order to trouble the opponent. By netting in the front 2 corners repeatedly, you can sharpen your net skills. The importance of the net shots is to keep the shuttle low so that you will have the chance to continue your attacks. 3. Improve shot anticipation When you move quickly to the net after a smash, you can develop the ability to anticipate weak shots. It is important to have a good anticipation in order to gain the advantage by moving a little bit earlier to kill off the shuttles.
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* The Benefits:
1. Improves defensive skills You will have to defend all the shots in this exercise. The attacking shots executed by player B are sharper this time because he will be standing at the chair delivering the shuttles. In this drill, you have to be alert and constantly defending every single shot. Player B will attack all shots to the sidelines, body and also front. By consistently pushing yourself to go for every shot, it will definitely strengthen your defensive skills.
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* The Benefits:
1. Improve and sharpen attacking skills This exercise is mainly to train your doubles game which requires a good attacking skill. Killing all the shuttles in quick movements will increase your hand's speed and anticipation. Every shot taken in this drill must be taken from the highest point so that you will not develop a bad habit of smashing at a lower point. You have to keep smashing the shuttle quickly as well as keeping them accurate. 2. Increase hand speed: Player B will consistently deliver a lot of shuttles quickly into the air. In order to bring all the shuttles down, you need to be fast especially in your hand. When you have strong and fast hands, you will have the ability to maintain your attacking pace in any situations during the match. 3. Increase endurance level: When you smash the shuttle continuously, it is very tiring and exhausting. By doing this exercise a couple of times, you will be fitter physically. In order to gain the full benefit in this training method, you have to give your 100% effort in these drills. Multiple shuttle drills also improves mental strength as you should maintain your speed no matter how exhausted and tired you are.
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The Benefits:
1. To improve front and back movements Front and back movements are the most basic footwork in badminton. Players seem to move back and front more often than moving side to side. It is important to master this footwork to be able to retrieve all shots.
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Player B: 1. Player B stands in the middle of the front court and instruct player A on which corner to go to.
The Benefits:
1. To increase the speed on front movements In this drill, player A will move to 2 front corners only which will improve their basic footwork. In order to produce sharp and deadly net shots, it is important to be quick to the net.
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The Benefits:
1. Improves Rear court movements In order to retrieve all rear court shots, players need to be fast. In this drill, player A goes back to the centre which will improve their recovery footwork as well.
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Player B: 1. Player B stands in the middle of the front court and instruct player A on which sides to go to.
The Benefits:
1. Improves defensive footwork: In singles, players frequently smash to the sidelines either to the left or right. In order to defend their attack, you need be in a good position and reach the shuttle early. Now by practicing on moving side to side, it will help make retrieving your opponents attacking shots easier.
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Player B: 1. Player B will stand in the middle of the front court to instruct player A on where to go.
Benefits:
1. Fluid movements: In singles, footwork is one of the most important aspects that every player should master in order to win a game. This shadow drill will train you to possess fluid movements in the court. It is much easier to retrieve all shots when you have a good footwork.
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Benefits:
1. Improve defensive style of footwork: In this drill, player A will consistently bend down to retrieve all under arm shots. This will actually help you to pick up a faster defensive footwork. You will find it easier to retrieve opponents attacking shots in the real game.
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Benefits:
1. Improves attacking style of play The yellow arrow in the diagram above shows that player A jumps to 2 sides of the mid court and execute shadow smash. It will be very useful in real games because players will develop jumping skills to attack.
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Exercise 1:
Diagram 1
Diagram 2
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Diagram 3
Diagram 4
Diagram 5
Diagram 6
Diagram 7
Diagram 8
Instructions:
1. A complete cycle is shown from diagram 1 to diagram 8. 2. First, move your legs forward twice at the same time with your left leg leading as shown in Diagram 1 and 2. 3. Then change to your right leg leading and move your legs forward twice at the same time as shown in Diagram 3 and 4.
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4. Switch back to another leg leading and do this continuously for the length of 2 badminton courts. 5. When you reach the end, move your legs backwards twice at the same time with your left leg leading behind as shown in Diagram 5 and 6. 6. Then change to your right leg leading behind and move your legs backwards twice at the same time as shown in Diagram 7 and 8. 7. Switch back to another leg leading behind and do this continuously until you reach your starting point. 8. This exercise should be done in a way like how the horse gallops and on the balls of your feet. 9. Use 2 courts in order to do this exercise. 10. Going forward and backward equals to 1 set. Do this in repetition of 3 sets.
Exercise 2:
Diagram 1
Diagram 2
Instructions:
1. Start with both legs (diagram 1) close to each other (shoulder length). 2. Now, open out both legs (diagram 2). 3. After your leg is opened (diagram 2), close back both legs (diagram 1). 4. Use 2 badminton courts in order to do this exercise. Copyright 2007 by www.badmintom-information.com
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5. Hop in front with both legs in repetition of 3 sets (1 set = 2 courts length back and forth).
Exercise 3:
Diagram 1
Diagram 2
Instructions:
1. Start with raising up the left leg to waist height (diagram 1). 2. Next, raise up your right leg up to waist level while you bring down your left leg (diagram 2). 3. Use 2 courts in order to do this exercise. Go forward and reverse in repetition of 3 sets. (1 set = forward and reverse)
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Exercise 1:
1)
2)
3)
4)
5)
6)
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Instructions:
1. Hop 2 small steps with both legs to the right (picture 1). 2. Next, jump up as high as possible (picture 2) and then continue hopping to the right (Picture 3). 3. After you reach the end of the track, hop 2 small steps with both legs to the left side this time (picture 4). 4. Next, jump as high as possible (Picture 5) and continue hopping to the left (picture 6). 5. Every 2 hops 1 jump. 6. Use 2 courts in order to do this exercise. Do this in repetition of 3 sets (1 set = 2 courts back and forth).
Exercise 2:
Diagram 1
Diagram 2
Instructions:
1. Bring up your left knee as high as possible and turn your hips as you do it. (Diagram 1) 2. Then change to your right knee as your left legs steps down. (Diagram 2) 3. Keep you upper body firm and look straight in front of you when you do this exercise.
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4. Use 2 courts in order to do this exercise. Go forward and reverse in repetition of 3 sets (1 set = forward and reverse).
Exercise 3:
Diagram 1
Diagram 2
Instructions:
1. Firstly, bend your knee and lunge to one side in front as if you are retrieving an opponents drop shot (Picture 1). 2. Next, bend to another side in front (Picture 2). 3. Use 2 courts in order to do this exercise. Do this in repetition of 3 sets (1 set = 2 courts length back and forth).
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* Sprinting
Instructions:
1. The arrow above shows the players movements. 2. Take 2 courts length, sprint forward, and reverse back as the above arrows have shown. 3. Do this in repetitions of 3 sets (1 Set = forward and reverse).
Benefits:
1. Sprinting helps player to improve on speed. Once you are fast in the court, it is easier to play with slightly slower opponent. In this drill, players will sprint and reverse in the length of 2 courts. The idea is to improve speed and agility.
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Exercise 1: push up
Instructions:
1. Push your body down and up with your hand. 2. Do this exercise 15 times.
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Exercise 2: Sit Up
Diagram 1
Diagram 2
Diagram 3
Diagram 4
Instructions:
1. Start at the position shown in Diagram 1. 2. Bring up your body up to the right side and touch your right knee with your left arm (Picture 2). 3. Next, bring down your body to the usual position (Picture 3). 4. Then bring up your body again and turn it to the left side and touch your left knee with your right arm (Picture 4). 5. Do this exercise 30 times (1 time = 1 side).
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Summary
You have finally reached the end of this e-book. Congratulations and well done! I hope you will give it all when practicing those drills. As in any other skills, practice makes perfect! Take it easy, one step at a time. Once you are familiar with the Step 1 Drills and are confident of your abilities, move on to Step 2 Drills. Rome was not built in one day; you too need time to improve you game. But I can assure you that if you follow the instructions and practice the drills in this e-book wholeheartedly, your game will improve tremendously. I wish you all the best in your badminton career.
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