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Table of contents

1.

FOREWORD

2.

PROLOGUE

3.

INTRODUCTION

4.

HISTORY OF BADMINTON

5.

PLAYING BADMINTON

6.

SINGLES
A) Footwork (Simple and Advanced)
B) Training for footwork
C) Drills
D) Multi-shuttle feeding

7.

DOUBLES
A) Doubles strokes
B) Footwork
C) Training for footwork
D) Drills for Doubles
E) Multi-shuttle feeding

58

8.

MIXED DOUBLES
A) Strokes
B) Footwork
C) Drills
D) Multi-shuttle feeding

73

9.

DIET

76

10.

NUTRITION

80

11.

COMMON BADMINTON INJURIES

82

12.

MIND GAMES

84

13.

PSYCHOLOGY
A) Mental strength
B) Mental preparation before match

85

14.

DIFFERENTIAL TRAINING
A) Female training
B) Half court training
C) Wall practice

87

15.

FITNESS TRAINING
A) Warming up
B) Speed training
C) Specific Badminton training
D) Strength training
E) Endurance
F) Reaction Ability
G) Plyometrics
H) Skipping
I) Core exercises
J) Massage

88

Table of contents

16.

STRETCHING

104

17.

SAMPLE TRAINING PLANS

108

18.

ROLE OF PARENTS

110

19.

ROLE OF COACHES

111

20.

COURT MEASUREMENT

114

21.

EPILOGUE

115

22.

PHOTO ALBUM

116

23.

ABOUT THE AUTHOR

119

Foreword

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

28 September 2010
I am happy to see Mr. Mohanachandran coming out with a book on
Badminton both in print and E book forms. The E-Book I understand is the
first of its kind in India and should benefit a lot of computer savvy youngsters
thanks to its wider reach. During our times, books on Badminton were
difficult to come by and we had to almost entirely depend on watching
seniors play. I hope young players, especially those who do not have access
to expert Badminton coaching, make maximum use of this book. My
congratulations to
Mr. Mohanachandran for his novel venture to promote Badminton.
Prakash Padukone

Reading the Book "Play To Win" a "Tell-All Badminton E-Book" for players,
coaches and parents is like watching a Badminton Documentary Film on
DVD.
Its writer M.J Mohanachandran who himself is an International Badminton
Coach, has scripted his lifetime experience in his book. Mr. M.J
Mohanchandran has been working as Badminton Coach at various levels for
many years and his work will be valuable to other coaches as well as players.
I am sure this book will help all players and coaches at all levels to improve
their knowledge of the game. It also gives an overview of the player
requirements in terms of Training, Fitness and Psychology.
With Regards
P. Gopichand
National Chief Coach.

Foreword

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

This is an excellent coaching E-Book on Badminton and will be very useful for
any aspiring player. There are very few informative E-Books on Badminton
techniques available and Mr. Mohanachandran's effort in bringing out this work
for the benefit of Badminton enthusiasts is very laudable.
All must appreciate the fact that Badminton is a very technical as well as
physical sport. Hence, basics i.e. skills, co ordination, attitude etc, learned at
the beginning of one's career is very vital. This manual takes care of most of
these essential fundamentals.
Vimal Kumar
Ex-Chief Coach (India)

I have known Mohanachandran for over 2 decades. His knowledge of


badminton is second to none. This E-Book is a godsend for all badminton
players and coaches.
S. Muralidharan
Vice President , Badminton Association of India

Badminton is getting popular worldwide with lots of coaching centers opening


all over the world. Still there are places where the game's correct techniques
and fitness training methods have not reached affecting the performance of the
players adversely.
I hope this E-book will be the remedy of the problem. Mohanachandran in his
E-book Play to Win has made a great attempt to bring out correct techniques
and fitness modules which will benefit players as well as players who intend to
take up badminton coaching as a profession.
I wish him smashing success on his work.
Sanjiv Sachdeva
Chief Coach (Junior), India
2

Testimonials

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

I won my first junior National title, while mohan sir was the coach. Even today
he is the person who I turn to if I have any difficulty in my playing technique.
V. Diju
Mixed Doubles, World No. 7- 2010

Mohan sir has been instrumental in shaping our doubles career right from the
time we were juniors. This E-Book will help players and coaches from all over to
get access to his unique knowledge.
Sanave Thomas & Rupesh Kumar
Doubles Players, World No. 15 - 2010

I owe my badminton career to Mohan sir. After this book is released, many
more players will owe their badminton careers to him.
P. C. Tulasi
(Youth Common Wealth & SAF Games Gold Medalist)

Testimonials

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

My dream of becoming an International Medal Winner was realized when


I started attending Mohan sir's coaching camp. I hope this coaching manual will
benefit the players who have a dream
H.S.Pronnoy
(Youth Olympics Silver and World Junior Bronze Medal Winner-2010).

I have been involved with the wonderful game of Badminton for the last 40
years in various capacities vis as administrator, player and sponsor. I have had
the privilege of watching and understanding the game closely and I realize the
importance of a good coach in nurturing talent and bringing it to full bloom with
years of dedicated work. Unfortunately, in our country, good coaches are hard
to come by as they are very few in number and beyond the reach of majority of
our players. Under these circumstances, Mr. Mohanachandran's work
assumes special significance. Here, he brings his vast experience within the
reach of players who would otherwise have been handicapped due to want of
expert coaching. I hope that this book, both in print and electronic formats,
reaches and benefits the maximum number of players
Mr.C.V.Jacob,
(Chairman and Managing Director,
Synthite Industries Ltd.)

Glossary

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Glossary of terms
Pronation

It is the movement of forearm to bring


the palm downward

Supination

It is the upward movement of forearm


(opposite of pronation)

Snap forward

It is the forward movement of wrist

Stance

It is the position of legs while attempting


a stroke (hit)

Back swing

It is the action of racket hand before starting


a stroke

Forward swing

It is the forward movement of the racquet hand


while attempting a stroke

Point of contact

It is the point where racket head meets


the shuttlecock

Padmasan

It is the cross-legged sitting position (Yoga)

Above the head

It is the area above the head of a player

Backhand side

It is area on left hand side for a right-hander


and vice versa for left-hander

Underarm strokes

Under arm strokes are strokes played below


waist level

Around the head stroke -

It is the stroke played just above your left


shoulder for a right-hander and vice-versa
for left-hander

Drives

Strokes played at shoulder level

Square or flat

The shuttle should meet at the center of


the racquet

Bud of the racquet

It is the edge of the racquet handle

Copyright

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Copyright notice
All rights reserved. Reproducing or transmitting, electronically or mechanically
in any form or by any means will invite procecution. Any unauthorized use,
sharing, reproduction, or distribution is prohibited strictly.

Legal notice
While attempts have been made to verify information provided in this
publication neither the author nor the publisher assumes any responsibility for
errors, omissions or contradicting information contained in this book. Readers
assume all responsibilities for the use of the materials and information
contained in the book. The author or publisher assumes no responsibility or
liability whatsoever for any injuries sustained while using the training methods
in this book. All strokes and techniques shown in this book are basic guidelines
according to the author. Players can follow their natural styles using correct
technique as prescribed by their individual coaches.

Important Information
Images of Saina Nehwal and other international players used in this book are
courtesy Yonex Sunrise India Pvt. Ltd. Special Thanks to Vikram Dhar Country
Manager, Sunrise India Pvt. Ltd

Prologue & Introduction

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Prologue
There has always been a great void in the badminton field for an authentic
badminton coaching book with technical and physical fitness training methods.
This book, without a doubt, will satisfy all the needs of beginners, advanced
players and players who want to become coaches.
I have spotted and groomed many talented youngsters into international medal
winners. This book is the result of my lifelong experience and fruitful coaching in
the field of badminton. This book is prepared meticulously and diligently with
complete attention to detail. Pictures, photos, and drills are placed wherever
necessary to illustrate the points. Definitions and useful tips are in plenty.
Nutrition and diet tips given are well researched and scientific. Correction of
wrong techniques and strokes have been given. The remedies for possible
injuries are suggested. Innovations, creativity and deception in strokes have
also been dealt with thoroughly.
I am very thankful to the philanthropic Mr. M. C. Vargheese & Mr. T. R
.Balachandran for their help in bringing out this edition. I am also thankful to Mr.
Manoj Ramchandran and his team at Touch Communications Pvt. Ltd.,
Mumbai, for designing the book pro bono. I dedicate the book to all badminton
lovers. Suggestions are welcome for the improvement for this book.

Introduction
It gives me great pleasure to write this book and share my experience in
coaching with the readers. This book was my lifelong ambition. I have taken
pains to make it very simple because the playing community cannot be
expected to be scholars who relish heavy language. Moreover, the main
motivation to bring out such a book is that I have noticed the growth of
badminton in India and that former players are taking up coaching seriously.
These players have tremendous playing experience. They can guide and
develop youngsters to become good badminton players, provided they have
sufficient knowledge of coaching techniques.Therefore, I also dedicate this
book to everybody who works for the development of the game.

History & Playing Badminton

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

History of badminton
There is some dispute about the history of the game of badminton; some doubt
that ancient Greece and China used to have a badminton-like game more than
2000 years ago. But the modern day badminton originated from England, it is
said that the British army officers played the game in India in the year 1870 at
Poona and hence the game was then called Poona. These British officials took
this game to Glostershire in Britain and they played in front of the Duke in a hall
called Badminton. Thus the name of the game evolved to Badminton. The first
attempt to establish the rules and regulations of the game were made in Poona
itself but no formal rules were drawn up until the Badminton Association of
England was formed in 1893

Playing badminton
Badminton is a game played with a shuttlecock made of goose feather, in a
rectangle shaped marked court with two poles on the sides and a net tied in
between. The rectangle shaped court is divided into left and right half, side box
for singles, back and front service lines for singles and doubles respectively, the
game starts with the server serving from the right side diagonally opposite to the
other side of the net, without letting the shuttle fall within the short service line.
The server will get a point if the receiver misses or receiver hits outside the court
or receiver fails to return properly. Service starts at love all, after each point the
server changes his court from right to left and vice versa. The game finishes if
any of the players reaches 21 points. If the score is tied at 20 all, the player who
take two points consecutively will win the game, as is, the game can be played
up to 29 all, after that the one who takes one point and reaches 30 will win the
game. After 11 points in each game, players are given a one minute interval.
That apart, a one minute interval is given after the first game, and if the game is
tied at one game all, a two minute interval is given before the decider and after
the 11 points the players change ends.

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Singles game
Singles is a game where one player plays against another player in a singles
court. Main objective of a singles player is to move the opponent from the center
base position to the farthest corner of the court to create opening to finish the
rally. A singles player should have variety of strokes, fluid movements, and
deception in strokes to win against tough opponents, it is more or less like
playing chess, and mental abilities are involved. Patience, memory, and mental
strength are most important abilities needed to choose a player for singles.
My advice is not to force any player to adopt your playing style, every individual
is different. From their behavior, attitude, environment and physical ability, you
can design their game accordingly which will be comfortable and natural for
them. To be a good singles player you should have a basic aggressiveness. For
this, social factors also play a major role. The most important factor while
playing singles is mental strength.

Receiving stance
Receiving position in singles should be
little ahead of the center of the half court,
because of the usage of backhand
service most of the players stand little
forward.

Pic: 114

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Footwork for singles


Definition: It is an economical movement, economical means with less
wastage of energy and time.

Basic center base position

Pic: 98

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Walking steps
Forecourt forehand side movements

Pic: 116 A

Pic: 116 B

Pic: 117 Walking steps left, right, return right, left.


Take your left leg forward from center base position (X) towards the right corner
of your court, take your right leg towards the same direction. Step one is with left
leg and step two with right leg. In two steps you will reach the net then extend
your arm to execute a stroke, left-hander vice versa.

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Walking steps
Forecourt backhand side movements

Pic: 118 A

Pic: 118 B

Pic: 119 Walking steps left, right, return right, left.


Take your left leg forward towards the left-hand side of your court from the
center base position (X).
Extend your right leg towards the net. This last step should be a big one and the
left leg should be outside the short service line. During these two steps left leg
and right leg, extend your arm with backhand grip and backhand action to
execute strokes from front court.

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Side court movement

Pic: 120

Pic: 121

Pic: 122 Right hand side movement.


Return to center bringing the right leg back
behind left leg, then move the left leg.

Towards right side. Take right leg towards the side boundary line, with support of
left leg close to right leg (if shuttle is near the sideline). Vice versa for left handed.
Take stance and action depending on which stroke is to be played.

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Towards left side

Pic: 123 A

Pic: 123 B

Pic: 124 Left hand side movement. Return to


center by taking the right leg back, left leg
will follow

Take left leg towards the side boundary line and turn your body towards the side
boundary line by placing the right leg toe pointing towards the side boundary
line to the left side of your body. Vice versa for left-hander.

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Movements towards back court forehand side

Pic: 125 A

Pic: 125 B

Pic: 125 C

Pic: 125 D

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

2
1

Pic: 126 Walking steps right, left combination


to reach the shuttle. Return with right, left
combination.
Stand at centre base position; take right leg towards the forehand side of your
court in order to move towards the corner of the forehand side of the court. Take
the left leg behind the right leg again, take the left leg same way. It might take
five or more steps to reach the base line. An important fact is that movement
should be according to the trajectory of the shuttle. At the time of hitting, right leg
will be back for a right-hander and vice versa for a left-hander. The stance as
described in toss, drops, and smashes(Basic Strokes). Depends on which
stroke you make.

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Back court backhand side

Pic: 104 - 1

Pic: 104 - 2

Stand at center base position facing the


opponents court. Take your right leg
behind the left by turning towards the
backhand side of the court in order to
move towards corner of backhand side
of your court. Take the right leg again and
move same way towards the shuttle
position. Then take proper stance to
execute the stroke. According to the
stroke the stance will vary. (See Pics)

Pic: 104 - 3

Wa l k i n g s t e ps r i g h t , l e ft
combination till reaching the
shuttle. Return back with right,
left combination

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Advanced level footwork


Front court right hand corner movement

2
3

St a n c e

View from net side forehand front corner of court

This footwork is mainly recommended for players who had mastered their basic
strokes.
Stand at the center of the court facing the opponents court, take your right leg
forward towards the corner of the right hand side of your court, take your left leg
towards the side of the right leg (see figure) in order to keep falling naturally
towards the right, stretch your right leg forward maximum, in order to reach the
shuttle. Stretch your racket hand maximum forward and high.

Pic: 130 Forehand net movement. Return to


center with right leg first and with a skip
jump.

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Front court backhand movement


Stand at the center of the court facing the
opponent's court; take your right leg
towards the backhand front corner
Place your left leg close to your right leg
in order (see figure) to occur a natural fall,
then take your right leg with maximum
stretch to return the shuttle from high and
in front of your body.
Pic: 131

Pic: 132 Backhand net


movement. Return to center with
right leg first with a skip jump.

Towards right-for jump hit


Take right leg, jump with the right leg towards right side, and hit a smash from
the sideline and land on both feet with proper stability (see Pic.).

Pic: 132

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

For defence
- Jump towards the side with open racket head in order to block the shuttle from
landing in your court.

Pic: 134

From sides
- Same as walking steps

Towards left for jump hit

Pic: 135

Take left leg and jump off the left leg


(lefthander vice versa) towards the left
side and hit a smash from the sideline
and land on both feet with proper stability

Pic: 136

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

For defence
Jump towards the side with open racket head in order to block the shuttle from
landing on your court.

Pic: 137

Back court forehand side

Pic: 138

Stand at the center facing the opponent,


take your right leg for right hander and
left leg for left hander. Move towards the
corner of forehand side of your court.
Place your left leg close to the right leg
and take a scissor jump from the right
leg in order to intercept the shuttle from
highest point and land on left leg behind
for right hander and right leg for left
hander.

Take the left leg first for the forward movement by right hander and right leg for
lefthander. In order to move fast to center with shuttlecock (see fig).
Pic: 135 Forehand back court
movement with jump turn.
Return to center with right
leg first, then left leg, and last
with a skip jump.

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Back court backhand side


Stand at the center facing to opponent. Move your right leg by turning towards
the backhand corner of your court for the right hander (left leg for left hander).
Now your shoulder position is facing the side boundary line of your right court,
(left side boundary line for left hander). Take your left leg close to the right leg
and take a scissor jump with right leg in order to intercept the shuttle in air as
high as possible and change the legs in the air to land with left leg behind for
right hander (right leg for left hander). Move forward as early as possible to the
center of the court with running action (see Pics)

Pic: 140

Pic: 141 Back court backhand


movement with jump turn.
Return to center with right leg
first, then left leg, ending with a
skip jump.

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Training for footwork


FOR BEGINNERS
From forecourt
Put one leg forward to execute the stroke; ask them to stand in front near the
short service line, throw shuttles to the forehand side and ask the player to hit an
under arm stroke in order to send the shuttle deep behind the back boundary
line. Once the player is comfortable in executing the stroke, you can ask the
player to take one more step and move to execute the stroke. This can be done
in multi- shuttle feeding or with continuous stroke play (playing drop shot).
FOR ADVANCE LEVEL PLAYERS
After teaching footwork, for perfection you can, give shadow continuously for
20 sec in one corner (three reps). This can be repeated in each corner, thrice
weekly. Speed is the most important factor with correct steppings.

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Different types of footwork training


SHADOWS
Different types of shadows:
Full court shadows - Half court shadows - Single corner shadows - Shuttle pick
and throw shadows by keeping 6-10 shuttle near the net when signaled the
player has to move, pick and throw the shuttle according to the signal shown by
the players partner. Keep 6 shuttles at the side of the court near the net and ask
the player to start from center. Pick the shuttles, one by one and keep them at
the rear end of the court this will continue until the sixth shuttle has been picked
by the player. Like in shuttle runs, once the 6th shuttle is completed, the player
has to take the shuttles towards the diagonally opposite side of the court to keep
the shuttles at that corner. After bringing the 6th shuttle he has to bring it back to
the rear of the court. This will continue till the shuttle reaches back where it has
started. (This improves the on court mobility of the players).You can decrease
or increase the load according to the ability of the player.

Practice for Service


FOREHAND HIGH LOB SERVICE
Ask the player to do shadow action 25 times, then ask him to serve with heavy
racket 25 times, then change the racket and use normal racket, and ask him to
serve 25 times. This can be repeated every day until the player attains
perfection in service. For small age group training should be fun oriented.
Execution of service as per high lob service.
BACKHAND SERVICE
For this service the player needs more strength in wrist and forehand. So
players take a long time to learn this service. Do not get impatient, ask them to
do action of the service with heavy racket 50 times (if the beginner is too small
the action can be for 25 times). Once the set is complete give some rest then
ask one more repetition, again with normal racket, then with shuttle cock.
Execution as per backhand service.

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A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Drills
This is the most important part of the
training for beginners and advanced
level players. Once teaching is over the
training part begins. Training is preparing
a player to achieve high performance.
While preparing a training program the
coach should have a thorough
knowledge of training method and what
is the physiological impact that occurs on
the player. The coach should have
knowledge of bio-mechanics. Sports
psychological awareness is also
essential for training an advanced level
of athlete

Pic: 142 Taufik Hidayat (INA)

Indications used in diagrams.


Path of shuttle of player A.
Path of player A.
path of shuttle of player B.
Path of shuttle by coach C.
Area where the shuttle to be played.
Left foot right foot indication

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Simple drill for cross court toss and cross


court clear.

1.

Service by Player A.

2.

Cross court toss from coach C to forehand side back court of Player A.
Player A returns a cross court toss to forehand back court of coach C.

3.
4.

Coach C makes a cross court drop shot to Player As forehand net.


Player A returns cross court under arm clear to Coach C.

5.
Continue the drill for 3-5 minutes. Repeat the drill from other side. Player
moves through center base throughout.

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Drills
Simple drill for straight toss and straight clear.

Player A stands in the single court in a receiving position.


1. Coach C serves a high lob.
2. Player A toss to baseline.
3. Coach plays a drop shot to the net in forehand side of A .
4. The player A moves and returns the shuttle to Coach on the baseline.
Continue rally for 2 to 3 minutes. Repeat the same on the other half singles
court. This can be practiced with multi shuttle feeding also.

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A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Simple drill to develop drop shot and clear (under arm).

1. Player B serves to Player A.


2. Drop shot by Player A to Bs back hand fore court.
3. Player B will play a net drop.
4. Player A comes to net from the center position and returns to Bs
backhand back court corner.
5. B will play forehand toss to Player As forehand back court corner.
All the movements of players A and B should be through the center of the
court only. Continue rally for 3 to 5 minutes. Repeat the rally from other side.

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Simple drill for smash, dribble and defense.

1. Player B will lift to A for smash.


2. Player A will smash from baseline to side line of player Bs singles half
court.
3. Player B defends the smash to forehand net.
4. Player A will come forward and dribble to forehand net.
This will continue for 3 to 5 Minutes. Repeat from other side.

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Cross court net drop.

1. B starts with a service.


2. Player A moves to the forehand net corner and plays cross court net drop
and returns to center.
3. Player B moves to the forehand net corner and plays cross court net drop
and returns to center. This should continue for 3 to 5 minutes.
Repeat other side also.

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Singles

A T E L L - A L L B A D M I N T O N EE--BBOOOOKK FFOORR PPLLAAYYEERRSS,, CCOOAACCHHEESS AANNDD PPAARREENNTTSS..

Simple drill to develop dribble.

1. Player B starts with a serve.


2. A moves to the forehand corner, dribbles and returns to the center.
3. B counter dribbles and returns to the center. Continue the activity for 3-5
minutes.
Repeat on other side also.

31
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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Advanced level drill for toss, drop shot and clear.


1. Coach C starts with a
service
2. Player A moves from the
center to the corner of back
court and hits a straight
toss to Bs back court
area.
3. Player B first returns the
shuttle with a cross court
toss to As, left hand side of
back court area.
4. Player A moves to around
the head area and hits a
straight toss to C.
5. Coach C will hit a cross
court toss to As forehand
back court.
6. Player A will play a drop
shot to forehand net of
player B.
7. Player B will move forward
and play a net drop.
8. Player A will move forward
and play a straight clear to
Bs back court area.
9. Player B will move back
and play a cross court toss
to As around the head
back court area.
10. Player A will move back and play an around the head drop shot to Cs fore
court net area.
11. C will return with a net drop to As net backhand side.
12. A will clear the shuttle to Cs back court area
13. C will continue the drill with a cross court toss.
Continue these moves for 5to10 minutes. Rotate players.

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Singles drill for drop and dribble

1. Player A receives a serve from Player B.


2. Player A hits a straight drop shot backhand net.
3. Player B puts it back at forehand net.
4. A proceeds forward to play a dribble.
5. Player B clears it to cross court back court.
6. A goes back and plays an around the head drop shot to the front court of
Coach C.
7. C will return as straight drop to the front net.
8. A will proceed forward and dribble.
9. C will clear the dribble as cross court.
A will continue the same strokes again for 3 to 5 minutes, with player
rotation. Contact as high as possible and in front.
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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Singles drill for smash and dribble.


1. Player A gets a
from Coach C

service

2. A plays a cross court drop


shot to Coach C.
3. Coach C will lift straight to
As around the head back
court.
4. A m o v e s b a c k a n d
smashes down the line.
5. Coach C blocks to net.
6. A proceeds forward and
dribbles at the net.
7. C lifts again straight to
around the head.
8. A goes back and plays a
cross court drop.
9. Player B lifts to A s
forehand back corner.
10. A m o v e s b a c k a n d
smashes down the line.
11. B blocks to net.
12. A comes forward and
dribbles.
13. B will lift straight and
continue the drill.
Rotate players.
Continue for 3 to 5 minutes.

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Singles drill for cross drop, straight smash and dribble.


1. Coach C starts with a
service.
2. Player A plays a cross
court drop.
3. C lifts the shuttle to As
around the head.
4. A moves to around the
head and smashes down
the line.
5. C blocks to net.
A proceeds forward and
dribbles at the net.
7. C will lift again to around
head.
8. A goes back and plays a
cross court drop.
9. Player B lifts to A s
forehand back corner.
10. A smashes down the line.
11. B blocks to net.
6.

12. A come forward and


dribbles.
13. B will lift straight.
Repeat with B and C.
Continue for 3-5 minutes.

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Singles three corner drill

1. Player A plays from forehand back court and both front courts to all the
corners of opponent B and C.
2. Player B and C can only send the shuttle to As forehand back corner,
forehand front corner, back hand front corner, and smash to fore hand
down the line.
3. When B and C call smash A has to smash.
Continue for 3 to 5 minutes. Rotate players. Change sides.

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Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Singles drill - one corner to all corner drill.

Player A plays from all the corners to one corner at the back where B stands.
Continue for 3 to 5 minutes. A and B should change places. A and B can try
other three corners and play similarly.

37

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Cross court drop straight smash


and dribble half court.
1. B starts with a service
2. A plays a cross court drop
to Bs forehand corner.
3. B lifts straight to As around
the head back court.
4. A plays a straight down the
line smash.
5. Player B will block to net.
6. Player A moves to the net
and dribbles the shuttle.
7. B lifts the shuttle to around
the head of Player A,
continue the rally , for 5
minutes.
Repeat on other side.
Again the drill will be continued
for 5 to 10 minutes. Repeat on
both sides. Rotate players.

38

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Cross court drop shot, toss and smash alternately.

1. Player B serves to A.
2. Player A returns with toss, drop and smash from forehand back corner to
Bs forehand side only.
3. B will return all strokes to As forehand back court
.Continue the drill for 5 to 10 minutes. Repeat and rotate players.

39

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Singles half court drill for advanced level players.

Player A will be attacking with drop shot, attacking toss, etc.


Player B has to return everything to baseline. When B calls for smash, A
smashes.
B has to return the smashes to base line.
Continue for 5 to 10 minutes. Practice on either half, also rotate players.

40

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Smash and dribble.

1. Player A smashes to B.
2. B will block the net.
3. A comes and dribbles.
4. B will lift the shuttle for A to hit, without much height.
Continue for 5 to 10 minutes. Rotate players. Practice on either side.

41

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Simple drill for back hand toss.

Player B will serve to player As backhand side. Player A makes a backhand


toss, B returns with a forehand lob, for A to continue with his backhand
tossing. Continue for 3-5 minutes. Repeat the same for B. Same way you
can train for backhand drop shot and backhand smash.

42

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Multi shuttle feeding for backhand toss Coach C will feed 6-10 shuttles
continuously to the backhand side of A. Same way you can train for
backhand drop shot and backhand smash.

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Singles

A T E L L - A L L B A D M I N T O N EE--BBOOOOKK FFOORR PPLLAAYYEERRSS,, CCOOAACCHHEESS AANNDD PPAARREENNTTSS..

Multi-shuttle training
Different type of multi-shuttle feeding for singles.
Use 10 -16 shuttles for feeding as a standard. You may start practicing on one
side, and when you have mastered it combine both sides. The player has to
return to the center base after each shuttle and anticipate the next move.

Dribble on both sides.

Dribble on both sides, with 10-16 shuttles.

1
44

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Cross court net drop.

Cross court net drop, with 10-16 shuttles.

45

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Multi-shuttle feeding for straight smash and


cross court smash.

Multi shuttle feeding for straight and cross court smash. Coach C will feed
shuttles to player As back court. A will smash straight and cross court
smashes alternatively.
Use 6-10 shuttles. Repeat on other side.

46

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Multi-shuttle feeding and shadow combination.

Player A does shadow full court and comes to one corner and dribbles. The
shuttle is fed by the coach, then again shadow movements.
Use 6 to 8 shuttles depending the standard of the player. Slowly you can
increase the shuttle feeding area, one spot, two spot, etc:

47

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Multi-shuttle feeding for toss, drop,smash for


intermediate players.

Coach C feeds shuttles continuously to back and front.


Player A plays toss, drop and smash first straight then everything cross
court.
From front, player plays straight dribble, clear first then every thing cross
court.
10-16 shuttles repetition, As per standard of player. Repeat on other side.
Back hand strokes may be practiced same way.

48

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Multi-shuttle feeding for advanced players.

Coach feeds the shuttle continuously to both sides of the court. Player A
tosses from both sides at first, and then moves to drops from both sides.
All the shots should be taken as high and in front. After each stroke player
comes to center base and then moves.
10-16 shuttle repetition as per the standard of player.

49

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Multi-shuttle feeding for drop and dribble


from both sides.

Coach feeds the shuttle to player A. Player drops then move forward and
dribbles. Then moves to the around the head corner to play another drop
shot straight and go to net for dribble. Player A moves through the center
base all the time.
Use 12-14 shuttles repetition as per standard of player.

50

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Multi-shuttle feeding for smash and tap


from both sides.

Coach feeds the shuttle to the player A. Player A smashes, moves forward
and taps, and then moves through center base to another corner and plays a
smash then moves forward for a tap.
Use 12-14 shuttles repetition as per standard of player.

51

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Full court singles multi-shuttle feeding

Player B throws the shuttle from opposite side of the front court to the coach.
Coach C will send these shuttles to all directions of player As full court. A
moves and returns all shuttles.
Use 10-16 shuttle repetition as per standard of player. Repeat from other
side of court.

52

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Attacking multi-shuttle feeding for singles.

Coach C stands at the center of the half court as shown in the figure or
stands a little back depending on the standard of the player.
Coach stands on a chair or table, continues to hit the shuttle down and
occasionally attacking toss to the players half court. Player A has to return
every shuttle.
10-15 shuttles repetitions as per coachs evaluation. Repeat on both sides.
This can be used for singles/doubles training.

53

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Multi-shuttle feeding for straight tap.

Coach throws the shuttles in a way that the player can tap the shuttles. Use
10-16 shuttles continuously to both sides of the net in the order

54

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Multi-shuttle feeding for straight and


cross court clear.

Coach throws the shuttles in such a way the player can play straight and
cross court clear. Play one shuttle straight and the next cross court. Throw
the shuttle in an order.
Use 10-16 shuttles.

55

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Multi-shuttle feeding with coach and a player.

Many drills can be designed for multi feeding with partners help, according to
the requirement of the particular player.
1. Coach feeds to the base forehand side of the player A.
2. A drops straight from one side,
3. And cross court from other side.
A after cross court drop proceeds to net to play clear to player B.
Player B plays a smash to As forehand or backhand, if it is forehand then
A returns as cross court net drop. If it is backhand then A blocks straight to
net. Continue with 10 to 15 shuttles.

56

Singles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Multi-shuttle feeding for cross court drop, and push.

1. Coach C feeds shuttles to player As cross court and around the head .
2. Player A plays cross court drop shot.
3. Coach C feeds another shuttle to net.
4. Player A moves forward to net and pushes the shuttle cross court.
5. Player B smashes the shuttle straight down the line.
6. Player A will block the shuttle straight to net.
Use 10-16 shuttles. Repeat from the other side.

57

Doubles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Two on Two

Pic: 143

Doubles is a game played by two players


playing against two opponents in a
doubles court. Doubles is a fast game
with different strokes as compared to
singles. In doubles, player get less time
to recover and react. Players have to find
gaps in the opponents court within a
short time. As they get less time to think,
returns should be tougher for opponent

and should create openings for partner. Doubles game is more of combination
and co-ordination between partners. To win both players have to play their role
well. Win or loss responsibility is for both of the players, and both players have
to take it equally. In doubles combination no player is superior, both are equal.
Doubles, mixed doubles and singles are entirely different from each other.
Doubles game has its own significance, to win team championship you need
win the doubles tie.

Doubles strokes
Straight drive, Cross court drive, Push shots (forehand and backhand) all other
strokes.

Footwork for doubles game


Doubles game has two styles of footwork, attack and defense. This game is
more of rotation of positions among partners.

58

Doubles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Defensive position

Pic: 144

In doubles, defensive position is when


shuttle goes high to the opponent's court.
Then the players have to take a side by
side position, one player on one half
court and another on another half court.
According to their
respective
advantages and disadvantages they
should decide who will stand on which
court. If one player is left handed then his
position should be in a way that he can
defend properly. Players can easily
cover their respective half courts.

Doubles forehand and backhand


defending position

Pic: 144 A

Pic: 144 B

Defending in doubles is as important as attack. The concept of defence in


doubles is to counter attack and gain points. As shown in the pictures, both
stances can be adopted for defence from forehand side and backhand side of
your court. If you keep your right leg little forward (left leg for left handers) it
helps you counter attack quickly.
If the shuttle comes high on your baseline, keeping both legs parallel also meets
the requirements of a good defence. Different players defend in different styles.

59

Doubles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Confusion areas
Confusion areas in attacking
positions.

Attacking position and foot work


movement of doubles players.

Confusion areas in doubles


defensive position.

Defensive position and foot work


movement of doubles players.

In defense position, there are some areas that are no man's land or confusion
areas where the opponents mainly attack, in the net the T-point area, smash at
the center, attacking toss at the center baseline.
To cover these areas the partners should have good understanding and
coordination.

60

Doubles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Attacking positions

Pic: 146

Pic: 147

In doubles game, attacking position is when shuttle is high on your court. The
position should be front and back, i.e., one player in front and another at back.
As long as you play attacking strokes this position can be retained. The net is
covered by the player who stands in front. His area will be up to the portion just
in front of the mid court. The back player will cover the back court from the mid
court to baseline portion.

Doubles situational training


1. Ask two pairs to play doubles without lift and net dribble for 20 mins. 10 mins
for intermediate players.
2. Ask two pairs to play doubles without lift with net dribble for 10 mins to
20 mins.

61

Doubles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Training for doubles footwork


1. Ask two players to stand on the court in front and back position. Then call out
defense. The players have to move clockwise to the sides of the courts
with bent knees then towards the center of the half court. When attack is
called out, players again have to move to front and back positions with bent
knee in clockwise movement. Coach can ask then to move continuously
and fast to perfect their movements.
2. Front dribble and push shot from side, shadow movements for perfection of
front movement. Players should do fast and continuous sets. Do both sides.
3. To perfect back court movements, back jump and hit and drive from side,
shadow movements. Players should do fast and continuous sets. Do both
sides.

Shadows for doubles footwork


Move in clockwise direction
with bent knees. Continue for
20 seconds, repetitions
depending on standard of the
players

62

Doubles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Shadows for front court

Push shot from side and dribble from net movements in shadows. 20 second
sets depending on standard of player. Repeat on other side.

63

Doubles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Smash and drive shadows.

Shadow smash from doubles back court corner then move towards the
doubles side boundary line and drive. 20 seconds repetitions depending on
standard of player. Repeat on both sides.

64

Doubles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Drills for doubles strokes


Straight parallels

Straight parallel drives without lift. Contact the shuttle in front and high as
possible. 3 to 5 minutes. Repeat on other side.

65

Doubles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Cross court parallel drives

A to B and C and D, Note: Contact the shuttle in front and high. 3 to 5 minutes
as per the standard of player.

66

Doubles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Drives

Player A drives straight to player B. B will play drive cross court to player A.
So one player is playing cross court and other player is playing straight all
the time. Rotate players after 3-5 minutes. Both the players have to move
through the center base all the time.

67

Doubles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Drives: Two sides to one side

A moves from the center and drives from either sides to B on half court.
Contact the shuttle in front and high. Continue for 3 to 5 minutes, depending
the level of players. Repeat on either side.

68

Doubles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Half court defense against full court.

Player A and B will move in full doubles court and return with drop shots,
smashes and attacking strokes to Ds half court. Player D will return all the
shuttles like he is defending from half court, while he is in a doubles game.
D should practice the same from either courts.

69

Doubles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Defense drill

Player A continuously smashes from full court to half court of Player B.


Player B will return everything to baseline. Continue for 3 to 5 minutes.
Repeat on other side.

70

Doubles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Multi shuttle feeding for doubles and


mixed doubles
Multi shuttle feeding for Smash and drive

Coach should send the shuttle to extreme back and to just behind the mid
court of other side.
Use 10-15 shuttles. Repeat on either side.

71

Doubles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Multi feeding for push shot and dribble and dribble.

Coach feeds one shuttle to the net for dribbling and other shuttle to the side
boundary line, just behind the short service line for push shot.
The player should play push shot close to the net in order to fall in between
the opponents in the doubles side boundary line. Use 10-16 shuttles, as per
the standard of player.

72

Mixed Doubles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Mixed doubles is a game


played with a lady player and a
male player. Earlier the male
player was more responsible
and had a larger area to cover.
Now it is equal responsibility,
except while serving after
which they play more or less
like doubles. In the game of
mixed doubles, instead of
power tactics, strategy works
better.

Pic: 148

Strokes should be more parallel and fewer cross court strokes should be used.
In mixed doubles, the female player should have a good service and she should
play in the net area very well.

Strokes for mixed doubles


Drives push shots, smashes, taps, half smashes, dribbles, cross court net
drops, etc.

Footwork
Male moves three corners female moves half of the front and full one corner,
this can be varied according to the opponents, or convenience of the male
partner. All the forward and backward movements are the same as the other
footwork.

Drills
Most of the drills are similar to that of doubles training, you can follow doubles
training.

Multi shuttle feeding


Multi shuttle feeding for mixed doubles: Keep the woman in front and male at
back. Keep on hitting the shuttle parallel to the net from one side of the
opponents' court, the female player should block the shuttle as much as
possible, and the male player has to return all the shuttles left by female player
and other shuttles beyond the reach of the female player.
The number of shuttles and repetition should decide depending on the standard
of the player.

73

Mixed Doubles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Multi shuttle feeding


Full Court

Coach feeds the players. The female has to defend all shuttles from the
front. The male player has to move and return all shuttles from back. Feed
10-15 shuttles. Repeat from the other side.

74

Mixed Doubles

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Multi shuttle feeding


Full Court

Coach sends some shuttles back to engage player A, When coach calls to
change, the players have to change front and back position and continue.
Coach will be feeding more to front player. Use 20 shuttle.

75

Diet

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

The Importance of Diet


1. TO GIVE THEM THE BEST DIET TO LET THEM REACH THEIR TRUE
SPORTING POTENTIAL.
2. TO AVOID FATIGUE AND DEHYDRATION.
3. TO PROVIDE THE BEST BALANCE OF FOOD AND DRINK FOR THEIR
OVERALL HEALTH.
Diet is most important for a player. If a player follows a correct and balanced diet
then his performance will also be in correct direction.
Before going to diet, I want to mention that a player should keep strict dental
hygiene by brushing twice a day, because if your teeth are not good and strong
you cannot eat properly and if you do not eat properly your health will be in
trouble and this in turn leads to bad performance.
There are three types of diets(A) Training diet (B) Pre-Competition diet (C) Competition diet

Training diet
In training, the players burn their carbohydrates and muscle glycogen stored in
muscle fibers. Proteins are essential to strengthen muscle fibers. Players need
more carbohydrates. Carbohydrates are immediate energy sources and
proteins build and repair muscles. Therefore, while training, players can eat
more meat and protein oriented foods. Meals should be taken three hours
before the training program. Professional players are advised to take heavy
protein oriented food at night, because they get more time to digest food like
Rice, Chicken, Wheat, Potatoes, Tapioca, Milk, Egg, Bananas, Juices, Fruits,
etc.

Pre-competition diet
Pre-competition diet is diet taken before competition period. Choosing the
correct diet and eating them at right time is the key in pre-competition event,
fatty foods should be avoided, diet should be balanced, food should be
according to the requirements, and it should not be heavy yet should not disturb
you psychologically. Foods that are more carbohydrate oriented with less
protein is highly recommended.

76

Diet

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Competition diet
It is the diet used when the player is in actual competition period, this meal
should be more of carbohydrates, low fat, less protein, low fibre, primary liquids,
plain fruits, etc;

Between competition
High carbohydrate, light, easily digestible, more liquid oriented foods like
bananas, cereals, fruit juices, chocolates, low protein biscuits, etc.

77

Diet

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Healthy Eating
Athletes need to eat a wide variety of nutritious foods including fruits,
vegetables, breads, cereals, meat, fish, eggs, nuts, and dairy foods so they get
all the nutrients for good health.
One pint of milk contains
Water -------------------------------- 87.3%
Protein ------------------------------ 19gms (about 3.5%)
Fat ----------------------------------- 21gms

(3.9%)

Carbohydrates -------------------- 25 Gms (6.25%)


Calcium ----------------------------- 702mgs
Iron ---------------------------------- A trace
Vitamin A --------------------------- 660 I.U (internal unit)
Vitamin b-1 ------------------------ 0.2 mg
Vitamin b2 ------------------------- 0.8 mg
Niacium ---------------------------- A trace
Vitamin C --------------------------- 6 mg
Vitamin D --------------------------- 6 I.U

One pint of milk will therefore supply nearly a quarter of the protein a man needs,
one ninth of the energy fuel and nine tenth of the calcium. Cheese is good for
calcium

78

Diet

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Calories
A calorie is the amount of heat that will raise one gram of water one degree
centigrade in temperature. It is a unit of heat.
Egg is another excellent normal food, low in carbohydrate and so not unduly
fattening, but devoid of Vitamin c. 7-8 large eggs will provide 58gms of
protein,52gms fat,3gms carbohydrate ,245 mg calcium,953 mg
phosphorous,12.3mg iron,0.48mg b-1 or aniline 1.52 mg b-2,g or rib flame. A
pound of egg contains 715 cal. One or two egg is enough for a day. High fat, high
protein, low carbohydrate diets can leave a player weak, dazed, and unable to
concentrate.

79

Nutrition

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

The Importance of Nutrition


Energy required for a badminton player of an age between 20-29 yrs male
player while playing singles for an average time of 20-30mins is 12.6
kg/calories/min (approx).
For a doubles player it is 10.9 kg/calories/min (approx).
Mixed doubles is 12.3 kg/calories/mins (approx).
For a female player who plays singles is 9.0kg/cal/mins (approx).
In a doubles/mixed doubles match a female player needs 8.0kg/cal/mins
(approx).
One liter of oxygen contains 4.1kg/cal.
A badminton player needs approximately 4.1kg/cal carbohydrate. From 4.1 kg
/cal carbohydrate, 50 to 60% energy is produced, from fat; 20 to 30% from
protein 10 to15 %. This is for an average international player weighing about 65
kgs.
Total calories needed for a player is 5000 cal/day.
I would like to give a brief description of nutrition required for our body.
Proteins
Muscles will experience small amount of damage when they are used
extensively. In extreme use, an athlete will experience muscle soreness. A little
extra protein is needed in the diet to help repair any muscle damage. This is
quite easily met by normal eating. Proteins are essential for the growth and
repair of the body, the most important sources of protein are milk, meat, fish,
nuts, etc.
Fats
Fats supply the body with heat, if you allow a pint of milk to stand, tiny globules
of fat float to surface to form cream, the average amount of fat found in milk is
3.5 to 3.75%, though some breeds of cattle like Jersey, South Devon and Swiss
Brown give milk with a higher fat content, usually more than 4% and sometimes
over 5%.

80

Nutrition

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Carbohydrates
Carbohydrates provides the body with heat and energy. These are the most
efficient fuel source for working muscles. The harder and faster the muscles
work, more carbohydrates is needed from food. In addition, the longer a muscle
works (endurance), the more the carbohydrates needed. That is why athletes
eat a high carbohydrate diet. This appears in Milk in the form of lactose or milk
sugar, which is not sweet when compared with sugar from beet and sugar cane,
and is easily digested and broken down by bacteria. When this happens lactic
acid is formed and the milk is termed sore. Sore does not mean bad.
Minerals
This helps to build bones and teeth and is necessary for the working of the body.
In milk there are minerals like potassium, sodium, calcium, iron, phosphorous,
silicon, sulphur, fluorine and chlorine in large amounts than the others. Milk is an
important calcium provider.
Fluids
As an athlete sweats, they are losing fluids from the body. The sweat
evaporates to cool the body, but the body wants the lost fluid replaced as soon
as possible and this is done by drinking fluids. It is vitally important that an
athlete drink fluids before, during, and after sport or them run the risk of
dehydration, overheating, and a very poor performance.

Dehydration
1.

The effects of dehydration increase as level of fluid deficit increases. With


every level of dehydration there is an increase in your heart rate, body
temperature and perception of how hard the work or exercise feels. Sports
performance drops before the athlete notices that their performance is
fading.

2.

There is a measurable decrease in performance even with dehydration of


less than 2% fluid deficit.

3.

The effect of dehydration is most noticeable when exercising in hot, humid


environment.

4.

Dehydration reduces mental function and skill coordination, this will more
effect on skilled games and decision-making ability of a player.

5.

High levels of dehydration increase the risk of nausea, vomiting, diarrhea


and other gastro-intestinal problems during exercise.

6.

Dehydration slows the rate at which you absorb fluids, so as you dehydrate
it becomes extremely difficult to reverse the fluid deficit.

7.

It is impossible to train or toughen your body to handle dehydration.

81

Badminton injuries

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Badminton is a very exciting and highly skillful game and players require speed,
power, agility and patience. In Badminton competition or training the players not
only have to be very quick and move non-stop but they also have to repeat the
skills a number of times. This results in wear and tear of muscles and joints.
Prevention is better than cure yet injuries can and will happen. If treatment is not
given right at the onset of the injury, it will affect training and performance of the
player. According to the available statistics, the common injuries prevalent in
Badminton players are soft tissue injuries; including sprains, pulls, etc.,
dislocations of joints, joint pains, blisters, cuts, abrasions, punctures, avulsions
(open wounds), eye injuries etc.
INJURY

REASON

PREVENTION

FIRST AID

Neck Sprain

Lack of proper warm


up before vigorous
activity. Wrong sleep
position.

Proper warming up.


Neck stretching.
Proper positioning of
pillow while sleeping.

Light stretching for neck.


Spray or heat application to
sprained area

Shoulder
Dislocation

Over flexibility and


weak ligaments.

Strength exercises
should be done.

Pushing using force to place


back the joint, spray, passive
movements to improve blood
circulation. Relaxing the tendon
movements and ligaments.

without bending the


knees and proper
warming up.

Lifting weights the


proper way, proper
warming up, proper
stretching exercises
and cooling down.

If it is not a spine injury use


heat pads, Interferential
therapy or Trans-ertaneus
Nerve Stimulation.

Because of wrong
technique, sudden
stoppage of follow
through

Correct the
technique. Follow
through should not be
stopped.

Rest, ice, compression, spray,


crepe bandage with slits,
infrared, pain killers.

Muscle tear in
hamstring due to over
stretching of muscles

Training with proper


warm up, proper
weight training, give
optimum load.

Rest, contrast bath, ayurvedic


massage.

Proper strength
training for
quadriceps muscles,
flexibility of knee
joints. Reduction of
upper body weight,
etc.

Rest, ice bags, antiinflammatory tablets, knee


cap, crape bandage, avoid
spray or heat.

Jerky movements,
Back
Injury(sprain) lifting large weights

Arm
(Tennis
elbow)

Lower limb

Knee
Dislocation

Usually caused due to


slipping and landing
on the knee, wrong
footwork, jerking or
lack of strength of
muscles around the
k n e e . Q u a d r i c e ps
group of muscles
becomes weak due to
overuse and result in
lack of flexibility or
pain while bending
knee.

82

Badminton injuries

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

INJURY
Skin
Soreness

REASON

Due to hard surface


running, Too much
toe running (improper
running).

Ankle Sprain Sudden jerk/twist,

due to improper
warming up, healed
shoe, uneven or
slippery surface.

PREVENTION

FIRST AID

Avoid hard surface


Ice before and after activity, In
running. Use proper
emergency take pain killer
shoes, correct running tablets.
technique.
Use proper healed
shoe; warm up
properly before going
into the court.

Ice for 20 mins with ice bag or


ice wrapped in towel. Do not
use ice directly on skin.

Fungus

Prolonged use of
sweaty t-shirts and
under garments.

Wash under
garments everyday,
change sweaty t-shirt
and shorts after
training, use cotton/
dry fit materials.

Use optimum fit apparels,


consult doctor for anti-fungal
creams.

Blisters

Due to improper grip


or improper shoe.
Blister can be on the
palm or feet.

Hold racket the


proper way, use
correct size shoes,
and avoid rough
surface shocks.

Clean with soap water, avoid


cutting open. Use a gauze pad
set over a thin layer of lubricant
such as petroleum jelly. Use a
mild antiseptic cream under a
sterile gauze or moleskin pad
and tape the pad securely.

Calluses

Due to dead skin


tissue that builds up
because of continual
irritation on weight
bearing points.

Avoid continual
irritation.

To remove calluses soak the


area in warm, soap water to
make the skin more pliable.
After drying, the callus may be
filed down and smoothed with
an emery board, callus file or
pumice stone. Once callus is
removed, the skin may be
softened with daily applications
of lubricant or pure lanolin.

Corns

Corns forms because


of tight or ill fitting
shoes. Hard corns
are the result of
pressure and friction.

Use proper fitting


shoes with good
insoles.

Hard corns can be treated


best by using a felt doughnut
or horseshoe pad. Soft corns
should be washed daily and
dried thoroughly. After drying,
a small piece of lamb's wool
can be inserted between the
adjacent and often overriding
toes to dry moisture while
allowing air to circulate
between the toes. Non
medicated powder can be
placed in the athletes' socks to
help absorb perspiration.

Minor cuts and scratches can be treated using dressings and bandages, cold
compressions is usually all that is needed for minor bruises. Rest followed by limited
activity and a sensible rehabilitation program is needed to ensure good healing.
P.R.I.C.E TREATMENT
P=Prevention
R=Rest
I=Ice
C=Compression
E=Elevation.
This is the prescribed treatment for most soft tissue injuries.

83

Mind Games

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Deception
Deceiving your opponent when you play is called deception. In my opinion, to
deceive your opponent there is no need to show any double action or extra
movement of your racquet. Many players and coaches talk about deception in a
wrong way.
My assessment is if you play all your strokes the correct way (i.e. meeting the
shuttle at maximum height and in front of you) there is automatic deception. In
addition to this, you can add more by increasing and decreasing the speed of
your forearm and wrist. Simple example is you may be thinking of playing a drop
shot, at the last movement i.e. just before the time of contact with the shuttle,
you decide to smash or toss. However, this strokes must have both power and
speed

Game analysis
Player Analysis - This is a very important factor. Many countries appointing
expert game analyzers to analyze the opponent's game and provide the right
information to the players and coaches. If you do not have a game analyzer with
you, the simplest way to analyze your opponent is by playing to all corners of his
court to find out where he is slow or more prone to make errors and also to know
where he is exceptionally strong.
Court-wise Analysis - You can divide the court into two halves i.e. front court
and back court and then divide it into forehand and backhand (front and back
court).Coaches can assess how many strokes the players (both your player
and the opponent) play to each of these areas. You can also see how many
mistakes are committed of strokes played from these areas. Accordingly, you
can program your trainees game when you sit beside them.

Mental strength
Mental strength is the most important ability needed for a Badminton player to
achieve international supremacy. So, players have to work hard to develop this
ability. Since badminton is not a body contact game, coaches have to give more
emphasis to develop this ability right from the childhood.
Most badminton players come from affluent communities and are not selfreliant. Mental toughness cannot be developed in one day, Badminton is a
game which needs more mental preparation and mental toughness to
overcome stiff challenges and strategies of the opponent.
My advice to players, parents and coaches is that you may have to push your
wards to undergo hard training to gain mental toughness. Only then they can
become champions by winning tough matches.
Avoid lame excuses and take responsibilities at home and society to develop
your leadership qualities. A champion will be a good leader if he can take right
decisions at the right time. To develop mental strength do mountain climbing,
hill running, rain running, and even running in sun.
If you want to be an international champion, you should train your mental
abilities from a very young age.

84

Psychology

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Psychology
In coaching, the most critical factor is mental training. Nowadays, competition
has become so tough that every player is physically fit and challenging a
physically fit player needs tremendous mental strength and preparation.
My advice to players is that they have to dream high and then set goals. Goals
should be immediate goals, which can be achieved immediately, and future
goals, which can be achieved after attaining immediate ones. Thus,
systematically, you should achieve your ambitions.
Confidence is one factor, which helps you achieve your goals and ambitions. To
boost your self-confidence think about your plus points and believe you are the
best. It should not make you over confident. Confidence level should be
optimum. The simplest method to develop your self-confidence is to keep on
telling yourself that you are the best and that you are going to do your best.
Imagine that you are playing in the finals playing winning shots against your
opponent, standing on the podium and receiving the trophy.
The first and foremost thing is not to think negative thoughts. For e.g. I have to
play well to avoid losing. If you think negative, your muscles will become loose
or tense and if the muscles are tense and stiff you cannot move properly.
Ultimately, you lose. Stand in front of a mirror and tell yourself that you are the
best and that you are going to do your best. Keep photos just in front of your
bedroom wall just opposite your bed, which will motivate you in Badminton.
Discipline, dedication, and self-esteem are the key factors to achieve your
goals and ambition. If you are a dedicated and disciplined player, your selfconfidence will be high.

Mental preparation before a match


As a coach, I have seen many players go for matches without mental
preparation, You may be physically fit but if you are not mentally strong and if
you do not have a game plan, you will end up as a loser.
Before the match you should have an idea of your opponent's game, Imagine
that you are playing to his weak points and gaining points. Same way imagine
he is playing to your weak points and you are returning difficult shots and
coming out a winner. Know your opponents strong points. Do not give attention
towards somebody flattering your opponent; stay focused on your match. Do
not engage in other activities that will hamper your concentration. Listen to your
favorite music, read books which give positive energy, eat your favorite food (it
should be healthy food) and have small nap. Take a hot water bath.
Mental arousal should be optimum, do not get tensed, To avoid tension do
meditation, sit in padmasan and breath in and out deeply. Meditate by keeping
your mind as blank for as long as possible. Do not think about the result of the
match or too much of your opponent's strength. Relaxation skills can help
players reduce mental (doubts and worries) and physical anxiety (nausea,
shaking, etc.) while increasing concentration and performance.

85

Psuchology

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Relaxation techniques can be used prior to competition, or if practiced enough,


during competition. As said above breath control or blank meditations are
common techniques.
Let it be any opponent, you play your game. Do not accept defeat before match,
the match is not over till the last point is played. While in play, concentrate point
by point and do not think about the result. Same way, do not relax when you
gain lead or after you are a game up. If you are tense, it will affect your reaction
ability, technique, concentration, etc . So keep your cool. To improve
concentration you can count score while in game, before match you can stare
at a spot or at the edge of a candle flame as long as possible, or play video
games in your mobile (do not get addicted to Mobile phones) or even relaxation
techniques. These are the simplest methods to develop concentration.
Practice yoga and meditation techniques to improve your concentration and to
control your emotions.

86

Differential Training

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Female training
Everybody in sports training neglects this part. Female training is entirely
different from male training. Due to biological, psychological, and emotional
reasons, training programs should be different for females and males.
Female players can withstand more mental pain; they can be pushed for longer
duration of training which needs more mental strength. Females are mentally
stronger but because of their emotional instability they commit more errors
once they when start committing errors.
Because of physiological reasons, they are more flexible, and this makes them
more prone to injuries if proper care is not taken. So my advice is while you
design game for your female player, keep in mind that they are less explosive,
low in strength, more flexible and mentally stronger than their male
counterparts.

Wall practice
Wall hitting is an important training in Badminton to develop hand speed and
perfection in contact with the shuttle. It improves reaction ability of the hand and
develops the ability to contact from front.
Choose a flat wall and stand two to three racket lengths away from the wall, hit
the shuttle at the wall and continue hitting as long as you can and as fast as you
can. Continue this every day before or after training.

Half court training


Half court training has its own significance. Playing in a half singles court will
improve the speed of the game, and continuity of hitting for singles.
Since the playing area is small, players have to play continuously, This
improves their concentration, quickness and speed endurance.
Different situations can be set for different levels of players, making one player
attack the other player, or making one player use a heavy racket, etc. Duration
can be 10 minutes to 20 minutes or actual games

87

Fitness training

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Warming up
Warming up is the most essential thing before starting any physical activity.
Warming up exercises make your muscle fibers ready for vigorous activity. It is
often overlooked, but should be part of your injury prevention routine. A good
warm up will increase the temperature of muscles. They work best at a
temperature of 40 degrees celsius. It increases blood flow and oxygen to
muscles, increases the speed of nerve impulses making you faster and
increases range of motion at joints reducing the risk of tearing muscles and
ligaments. Warm up will not only help avoid injury but will also improve
performance.
Duration of warm up: Duration of warm up mainly depends on the activity you
are going to perform. If the activity is heavy, your warm up duration should be
more. Minimum 5 mins and maximum 20 mins depending on climatic conditions.
Do not warm up too early, the benefits are lost after 30 minutes of inactivity.
Different types of warm up:
a) General warm up
b) Specific warm up
General warm up: It is warm up to be performed before commencement of any
general activity. It includes general stretching, jogging, exercises for general
muscles, etc.
Specific warm up: Specific warm up is warm up to be performed before the
actual game. It includes shadow actions, specific movements, and shadow
movements done on court. Knocking the shuttle for a few minutes, practicing
strokes to get tuned to the court and shuttle. If you can gauge the flight of the
shuttle correctly, you can plan your game accordingly.

Jogging
Jogging is an integral part of fitness training. For badminton players, jogging on
toes is better but jogging on toes for long on hard surfaces will cause shin splints
and shin fracture. Use proper jogging shoes for jogging. A minimum of 10
minutes of jogging is required to maintain the endurance level. Daily workouts
may start with stretching muscles and joints and with a jog. After that, you can
go to actual activities. I feel that this routine works best for Badminton players.

88

Fitness training

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Speed training
Speed is distance covered in time. Because of the importance of cocoordination in a speed performance, improvement of speed has to be done
with specific means and methods. But, speed, like strength and endurance, is a
conditional ability.
In Badminton, speed allows the player to execute strokes faster and powerfully
by moving faster on court.
To improve speed, we have to develop five types of speed abilities.
1. Reaction ability.
2. Acceleration ability.
3. Movement speed.
4. Loco motor ability.
5. Speed endurance.
To develop reaction ability first we have to know what is reaction ability. It is the
ability to react effectively and quickly to a signal.
To develop reaction ability, we can train players by showing hand signals. For
eg: Coach shows hand signal for 30 seconds. Players have to move according
to the hand signal. This can be done continuously for 30 seconds with 15
seconds rest combination or more according to the standard of the
players.Total duration can be 5 mins or more with more reps and appropriate
rest intervals depending on the standard of the players.

89

Fitness training

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Specific badminton training


Let players move forward and backward with fast footwork.
On-the-court
- Shadow movements with hand signals.
- Multi shuttle feeding is good for development of reaction ability.
Movement Speed: It is the ability to do single movement in minimum time. It
can be developed by taking specific on court movements and doing more
repetitions.

Physical conditioning for


development of speed
Strides and sprints
Strides before starting sprints
Sprints: 40 mtrs, 60 mtrs and 100 mtrs.
Repetitions and distance according to
the ability and age.
Specific on-court movements. It can
be designed by the coach or player
himself. Zig-Zag movements, spider
walk, etc. The distance can be 2 court
length, 40 mins, 60 mins or 100 mins
depending on the ability of players.
Minimum 3 reps.
Speed Endurance: It is the ability to do sports movements with high speed
under conditions of fatigue. It is the combination of speed and endurance.
Without reducing the intensity of the rally the player has to play and last for more
period of time.

90

Fitness training

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Different methods can be used to develop speed endurance.


1. Repetition method: You can do repetitions with high speed. Recovery
should be complete if the repetitions are done with maximum speed.
2. Intensive interval method: The exercise is done at maximum or near
maximum speed for a short distance or duration after which there is
recovery period of short duration.

91

Fitness training

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Strength training
Snatch, with one hand: lift the weight as if you are exploding with it and hold it
over head.. Repeat for both hands.

Step up: Box is of one and half feet. Climb on the box with one foot.

92

Fitness training

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Dead lift: keep your chest up, shoulders kept back and down. Tighten your
gluteal muscle and press the heels down. When you lift the bar it should be felt
on gluteal, harm string muscles. It should not be felt on the back.

High pull: Tighten your gluteal and press down the heels To lift the bar push
your hip to the front and shake your shoulders. Allow the bar to come up to the
chin. Bring the weight down up to the knee and lift again.

93

Fitness training

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Romanian dead lift: Keep your back as straight as possible. Slowly bend your
knees to bring the weight down. Lift the weight as quickly as possible. Repeat.

Half squat: Keep your toe little out as in diagram. Stand on heels. When your
thigh muscle is parallel to ground stop the downward move. For more stability
you may increase the width of your stance.

Push press: Bring your hip, knee little down, to make the lift easier. Finally raise
on your toes with the lifted bar bell.

18

18

18

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Strength training

Standing dumbbell
side ups

Standing split jumps with dumbbell with


elbow up

Two handed over


head lifts with dumbbell

Standing split jumps with


dumbbell with elbow up

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Strength training

Good morning with


arms raised behind

Sitting arm curls

Back arm wrist curls

Standing
arm curls

Standing shrugdown- up.

Fore arm wrist curls

*Children below 13 years of age are not advised for weight training.
Always do weight training under the super vision of a trainer

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Strength training
Theraband shoulder stretches

Theraband through behind

Theraband through behind, up and down

Theraband through behind, to one side

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Fitness training

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Strength training
Strength is a conditioned ability. Strength is mostly important in badminton
techniques, footwork and tactics. Strength and strength training in badminton is
of high importance for achieving high performance.
Hand action and leg movements, particularly for smashing, jumping and
moving fast on court need more strength and strength endurance.
A Badminton player needs mainly two factors:
1. Explosive strength
2. Strength endurance
Explosive strength is the ability of a player to overcome resistance with high
speed. To develop jump smashes, jump tap etc, develop explosive strength byA) Practicing various jumps, with box or weight jackets(weighing 3 to 5% of
body weight)
B) Short sprints on slope with inclination of not more than 10%
C) Using weight jacket in shadow actions
D) Using intensive interval method of training.
Strength endurance:- It is the ability to overcome resistance or to act against
resistance under conditions of fatigue. To play longer rallies and continuous
smashes in doubles, players need strength endurance.
To develop strength endurance, the resistance used for training should
approximately be the resistance tackled in competition.
Extensive interval:- Is one method used to develop strength endurance.
Running on sand and playing the game with heavy racquets are some of the
methods to develop strength endurance.
Circuit training:- Circuit Training is another good method for developing
strength endurance. Circuit training can be done with multi stations or stations
fixed by you example push up, bench press, leg curl, leg press, wrist curl, arm
curl etc,
Players can do either as repetitions or by time, minimum 20 times or 20 secs or
more as per the standard of the player. Player has to change their positions after
completing the repetitions. Completing one circle is considered as one circuit.
You can fix your number of circuits.

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Endurance
Endurance is a conditional ability. It is the ability of the human body to maintain a
certain level of energy production.
The physiological basis of endurance:
Endurance is a must for players to perform skills and technique more accurately
and perfectly. Under conditions of fatigue, players tend to lose control,
concentration, speed and strength to execute techniques.
Endurance can be differentiated into three:
a. Basic endurance
b. General endurance
c. Specific endurance
Basic Endurance: Is the ability to do movements involving large number of
muscles, at a slow pace for prolonged period fpr eg. jogging, swimming, etc.
General Endurance: It is the ability to do sports movements of general nature
under conditions of fatigue. It is very difficult to accurately say what is general
endurance as it enables the sportsman to work under fatigue conditions caused
by different types of movements done with different intensity for different
duration spans.
Specific Endurance: It is the ability to do movements in badminton under
conditions of fatigue.
Another classification of endurance is Speed Endurance. It is the ability
required for cyclic activities lasting up to 45 secs. The 400 mtrs sprint in track is
a classic example of speed endurance. To perform speed endurance feats, the
player needs strength. To develop this type of endurance, the best training
methods are:
1. Continuous method
2. Slow continuous method
3. Fast continuous method
4. Variable pace method
5. Fartlek method
6. Interval method
7. Repetition method

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Fitness traning

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Reaction ability
It is the ability to react effectively and quickly to a signal. When the shuttle
comes, the players have to move towards it fluidly without much wastage of
energy and time. A good badminton player is more agile than others. To develop
agility, you can mimic the actual movements in the game outside the court.
In Badminton no running is done, only movements that too in the form of
footwork. Therefore, it is better to practice similar type of movements outside
the court as well.

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Fitness training

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Plyometrics
Plyometric exercises will develop
explosiveness of players, using cones and
boxes you can do lot of exercises.
It is an important component of sudden burst
of explosive power. It requires the
neuromuscular system to react quickly and at
the same time forcefully during stretch
shortening actions. The exercises must be
done at a fast pace with sudden burst of
energy

Drop rebound push up (box of ht. One and half foot)

Jump and land with bent knees. All the box training should
be on grass or soft surface. (Wooden box of ht. 2-2.5 feet)

Depth jumps- land knees slightly bent, arms held back.


Wooden Box ht. 2-2.5 feet

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Fitness training

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Plyometrics

Double leg box (box height 1-1.5 feet)

Hopping- same leg. (box height 1-1.5 feet)

Alternate leg jumps (box height 1-1.5 feet)

NB: pyrometric box training should be under the supervision of a trainer.


It is mostly recommended for advance level players.

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Fitness training
Singles

A T E L L - A L L B A D M I N T O N EE--BBOOOOKK FFOORR PPLLAAYYEERRSS,, CCOOAACCHHEESS AANNDD PPAARREENNTTSS..

Skipping
Skipping is good to develop explosiveness,
cardio-vascular ability, agility, co-ordination,
reflexes, etc. If done with different variations and
speed, it improves the players on court
movement and reflexes.

Double Skipping

Core Exercise
Core exercises will improve the strength of your abdomen, back, etc. Here are some
exercises that can be done in 20 secs, 30 secs or 1min with adequate reps and sets with
good interval for each muscle group.

Back Up

Side Plank

Front Plank

Push Ups

Massage
Getting a regular sports massage can flush the muscles off waste products and release
tight knots, lumps and bumps in the muscles which if left may cause strain and tears. It is
possible for a good sports massage therapist, to identify potential trouble spots long
before they become injury.
1
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Stretching

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Recovery
Not allowing your body to recover properly from training will eventually result in
injury. Your body needs time to rebuild itself before the next training session.
Sleep is also an important part of your training. If you are not getting enough, get
it sorted.

Cooling down and stretching


It is another most important part of training. Through warm up, we can make
ready our muscles for vigorous activity. Once the training is over, muscle fibers
are over used and stretched to the limit and blood flow through the muscles will
be at its maximum. So, immediate cooling of muscles fibers will result in lactic
acid formation. This in return results in blood vessels getting narrowed and
blood flow towards muscles thinning. It creates pain and strain to the muscles.
To avoid this, after physical fitness or on court training, players have to jog for a
few minutes and cool their muscles down by doing some stretching exercises.
This will help the muscles to maintain their flexibility and prevent injuries. Here, I
am elaborating some of the stretching exercises with diagrams.

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Stretching

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Passive static stretching


Stretching is done to have more flexibility there by to avoid injuries. compared
with active static stretching, P.N.F, stretching, ballistic stretching, safest
stretching technique is passive static stretching. Following are few dia gram
of final hold in passive static stretching which will help a badminton player to
maintain a better level of flexibility. Add these exercises in warming up and
cooling down with the other aerobic routines.
Passive static exercises, start slowly and hold in the position, without causing
pain, till you count 10 or even upto30. Repeat up to 2-4 times. Do passive static
stretching for all the important muscles, joints. If any of the exercises given
below is not clear to you ,avoid it. Start passive static exercises after getting
warmed. Relax your body while stretching. Do easier exercises to start with.
Stretching should not turn out into a pain full routine. Locate your stiff joints an d
care for it. Passive static stretching not only loosens the muscles, helps to push
out lactic acid , which is reason for tiredness. The arrow indicates the place/
muscle being stretched.
Learn all the stretching exercises in the presence of a trainer to start with. It is
better to have a full stretching session for junior children in the weekly program.

Stretching for upper body

Wrist- inside,
fingers

One shoulder up

Wrist

Turn your head

Both the
shoulders behind

Tilt your neck

Both the
shoulders forward

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Both the
shoulders up

Pull one elbow

Stretching

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Lift both hands


behind

Pull hands

Pull both elbow


behind

Shoulder stretch

Spinal rotation

For hip groin gluteal region

Groin stretch

Hip, groin,
inner ham string

Groin stretch

Side hip

Back and groin stretch

Groin shoulder back

Groin stretch

For hip

Quadriceps, groin
the knee behind is
touching the ground

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Groin stretch

Side hip

Side hip, thigh

Stretching

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Lower body

Pelvic tilt

Gluteal ham string


stretch

Quadriceps

Calf,achilles

Full stretch

Quadriceps

Quadriceps

Hurdler stretch
ham string

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Gluteal shoulder stretch

Hip, Quadriceps muscle

Hurdler stretch

Hip strech

Sample training plans

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MICROCYCLE
Training Load -

Focus

Phase

Day/Date

Mon

Tue

Wed

Motor Ability
Speed
Strength
Endurance
Flexibility
Agility
Speed Endurance
Speed Strength
Reaction Ability
Co-ordination
On Court
Strokes
Drill
Multi
Defence
Offence
Singles
Doubles
Footwork
Back Court
Front Court
Team Cohesion
Team Run
Beach Run
Outings
Team Picnic
Birthday
Program
Exams
Tournaments
Training Load
Coach:

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Thu

Fri

Sat

Sun

Role of Parents

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

This book will not be complete if I do not mention the role of parents in bringing
up players. As you know, the initial inspiration for a player to choose a sport
comes mostly from his/her parents. So, the role of parents is vital for the
development of his/her game as a whole.
When the players are too young, they have to be brought to the playing arena by
their parents and from my experience, parents of a lot of successful players
have sacrificed a great deal financially, socially and emotionally, in bringing
them up.
Most of these parents spend huge amounts of time with their playing children
and are forced to miss their family and other children. They spend a lot of time
getting study materials and notes, arranging finance and even borrowing to
provide their playing children with sports apparel and equipment and arranging
their travel, etc. Some parents go to the extent of even shifting their families, to
provide their children with excellent training facilities. In case an unfortunate
injury occurs, parents again willingly provide for expensive treatment and
rehabilitation.
While spotting talent is of paramount importance, motivating the parents to
bring the talented children regularly for regular training also assumes great
significance. Therefore, parents have to be considered by coaches as valuable
customers. The same way, parents should believe in the coaches and should
not interfere with their coaching. Coach-parent co-ordination is most important
for the success of any player.
Parents are the main force in bringing children to sport, but they should not
pressurize the children for results. I have seen some parents punishing their
children for their bad performances in competition. This is not acceptable.
Some parents are too casual about their children's performance. Both these are
not correct approaches. Parents should motivate, encourage and sometimes,
when there is failure, they have to console and help them recover from it.
Let children first enjoy the fun of playing Badminton, then create an
environment for children to dream big in professional Badminton and if they so
desire, take up the game as a profession. Parents should gradually permit
children to take up responsibilities in real life and thus make them more mature,
develop leadership qualities in them and turn them into good human beings.
Make a time table at home for them so that their studies and Badminton will not
clash and suffer. Sports training will improve their mental, physical and
psychological abilities. Even if they do not turn out to be champions, we can
bring them up as healthy and well-rounded individuals and citizens.

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Role of coahces

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Many parents and clubs who hire players as coaches consider that the only
qualification one needs to a coach is 'success as a player'. This results in many
players switching from active playing to the coaching role without any attempt to
gain any coaching qualification. This handbook will hopefully dispel the wrong
notion that ability to play the game itself is sufficient preparation for coaching.
Knowledge of the science of human performance, how athletes function, learns
skills, performs under stress, adapts to training, etc., are accepted as essential
pre requisites of coaching.
However, coaches not only need to know the game, they need to know the
players and be able to relate to them. More importantly, they also need to be
aware of their own personality and the effect it has on others. Just as individual
differences occur among members of a team, coaches also differ in
personalities.

Different coaching personalities (styles)


Dominating coach:
This stereotype is probably the most common type particularly in team sports
like football. It is characterized by intense energy, with emphasis on discipline
and aggression. Such types often lack composure in what could be termed door-die situations, but they often are able to win admiration and respect from
players for an almost fanatical devotion to the sport. This type of coach is very
well organized, plans thoroughly, demands attention to detail by all players and
is severe in handling players who make mistakes.
Advantages
An atmosphere of discipline is conducive to success, producing as it obviously
does a sense of dedication and purpose.
Disadvantages
The team can be prone to dissension when they suffer a series of losses. When
firm connections and confidence are shattered, it is difficult to rebound with the
same degree of enthusiasm and desire. Sensitive, introspective and thoughtful
players are turned off by the critical, dominating approach and usually seek an
alternate coach.

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Role of coahces

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The personable, democratic coach:


This is the nice guy approach. The coach is personable. Well liked by all
members of the team, flexible and creative in approach and deeply concerned
about the welfare of all the players individually. Players feel at ease with this
type of coach and appreciate his generous compliments when things go well.
They also will tolerate his tactful criticism when things go poorly.
Advantages
An atmosphere of respect and mutual good feeling encourages team cohesion
and members of such a team often produce results beyond what is expected of
them. Enjoyment of group involvement is obvious. Victory is enjoyed and
shared and defeat never seems irreparable.
Disadvantages
Sometimes the coach's flexibility and openness to suggestion by all and sundry
appear to be weaknesses, particularly if the team is on a losing streak. While
difficult players are probably handled by personable coaches, there are some
who would take advantage of their good nature.
Casual coaching:
This coach is easy-going to the extreme and is relaxed, passive and detached.
This gives the impression of having no real commitment to the team or players.
The coach is not well prepared or organized, usually operates off-the-cuff and is
often viewed ore as a consultant type of coach.
Advantages
Athletes develop a sense of independence rather than depending on a single
individual. A relaxed atmosphere prevails with no real pressures on the team or
players to perform.
Disadvantages
Coaching is often inadequate for the serious participant. There is no overall
development plan and fitness levels are not high. While athletes are less
dependent on the coach, they are often unsure of what to do.
Coaches should remember that it is a service profession - that players
determine the role they should take and that the coach should be sensitive to
individual differences among athletes. Most effective coaches are a
combination of all types and can adapt to any situation as it arises.
Consequently, they will have a style that is reflective of their personality, not an
image, be it a good or a poor copy, of somebody else.

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Role of coaches

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Coaching model

Knowing: A large part of what the coach needs to know is about the players.
Skill level? Strengths? Weaknesses? Motivation? Fitness? Game awareness?
Whether group oriented?
The coach obviously needs to know a great deal about the game and how to fit
each player with their individual differences into a cohesive team.
Organizing: Players are quick to notice and to express dissatisfaction with
training sessions which are badly organized. It seriously affects their motivation
and their confidence in the coach. The authoritarian role of the coach is best
expressed in the organizing of players for practice sessions which should be
planned meticulously, realistically and should be one which allows time for skill
development.
Observing: The skillful coach knows when to stand still, watch and think. Many
beginner coaches appear to want to dominate training sessions, often at the
expense of using observational skills.
Coaching: Good coaching is personalized even though it may be in a group
setting. The coach is a teacher who should be well versed in explaining,
demonstrating, correction and motivating, but like a teacher should praise and
encourage, constructively criticizing when it is necessary, ask the players
themselves for comments and set standards that are reasonable and within the
scope of the players' skill levels.

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Epilogue

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Dear Badminton Enthusiast,

I am coming to the end of my book. Congratulations for coming this


far. Drills mentioned in this book are guidelines. Try to practice them
with a knowledgeable person. Practice makes perfect. Try to go
systematically. I can assure you that if you follow the instructions
carefully and practice the strokes and drills whole-heartedly, you can
achieve your goal of becoming a world class player.
If you are a retired player, you can become a good coach by following
the scientific methods of teaching and training mentioned in this book
to produce excellent players.
Parents are the best guides. But to be good guides you need to know
the road well. I hope I have provided a map for enthusiastic parents of
budding badminton champions.
Slow and steady wins the race. It takes time to get result. Be patient. I
wish all the best in your badminton career.
I will be most happy if you send me feedback about this book, I will try
to answer every one of you. My email id is mjshuttle@yahoo.com.
You can also visit my website www.mjshuttle.com to get the latest
updates on this book.
Yours sportingly,

M. J. Mohanachandran

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Photo Album

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

The bronze winning Indian team at the 2009


Asian Sub-Junior Badminton Championship at Colombo
with Coach Mohanachandran. The team also won 3 individual medals.

Mohanachandran with All England, Olympic and World Champion Lin Dan of China

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Photo Album

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Mohanachandran with World No. 7 (Mixed Doubles) V. Diju and record 8 times
National Doubles Champion, Rupesh Kumar (World no. 15).

Mohanachandran with protegs


H. S. Prannoy (Junior World Championship Bronze Medalist,
Youth Olympics Silver Medalist), Megha Merin Ninan (L)
(Jaypee Syed Modi Grand Prix Doubles Bronze Medalist) and
P. C. Tulasi (Youth Commonwealth & SAF Games Gold Medalist)

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Photo Album

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

Mohanachandran with Olympic and World Champion Taufik Hidayat of Indonesia

Mohanachandran with World No. 1 Lee Chong Wei of Malaysia at the 2009
World Championship

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About Author

A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .

M. J. Mohanachandran
Indian International Badminton Coach

M. J. Mohanachandran is an Indian International Badminton Coach who has


produced many national and international badminton players from Kerala, a
state in South India. He is NIS (National Institute of Sports) certified, the
premier Coaches Training Institute in Asia and has almost 2 decades of rich
experience in the coaching field. At present he is the Chief Coach of
Regional Sports Center, Kochi, the premier indoor sports center in the
country where players like V. Diju (World No. 7 : Mixed Doubles), Rupesh
Kumar and Sanave Thomas (World No. 15 : Mens Doubles), P. C. Tulasi
(World Junior Team Championship Bronze medalist) train. This book is a
result of his 2 years of toil and will prove to be an invaluable tool for all
badminton enthusiasts.

www.mjshuttle.com
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