Most important muscles in badminton ?

[killersmash]

which muscle is the most important for badminton? as in... if you train that particular muscle you will notice the biggest difference in your power.

[llpjlau]

i want to know too..

[zeddie]

me too..

i think the triceps are quite important? :/

[Wes]

thighs and calf i presume?
if u cant get there, u cant hit it ^_~

[Shifty]

thighs, calves, forearm and core muscles(abs and lower back)

[killersmash]

can plz include types of ways to train that muscle?

[Matt14500]

can plz include types of ways to train that muscle?
http://exrx.net/Lists/WtMale.html

[david14700]

I would say the most important are:

1) Shoulder

2) Biceps

3) Chest

4) Stomach

in that order.

Although of course you need good leg strength too, but I think these muscles are the most essential for both power and control.

A lot of players with shoulder pain are told to train up their back muscles to relieve pressure on the part of the shoulder which suffers from over-use (rotator cuff?). I think that might be more useful than lifting weights to bulk up for your arm and shoulder.

[killersmash]

thx david... btw is tri cep useful?

[Hierkommtnils]

I thinks it's the brain... :-)

[silentheart]

I second Hier Kommtnils. The thing in your skull is the must important in badminton.

[Loppy]

The leg/thigh muscles by far are the most important, just look at most of the pro's thigh muscles. Power for hitting the shuttles mainly comes from the forearm.

[twobeer]

The brain, isn't really a muscle :-P

Legs are of course most important..

I dont agree at all with david14700..

biceps?? not very useful badminton muscle..

Stomach and back mucles (body core musles) are extremely important to no "fall trough" an maintan center of gravity and balance all times..
Far more important than chest and biceps imop.

Then forearm, and shoulders (espceially rotator cuffs) are important for power and racket-handling.. also fingers, and wrist musles are good to train..

my 2 cents.

/Twobeer

[Shifty]

biceps?? not very useful badminton muscle..


agreed. otherwise, lin dan would have massive bisceps, as would Fu Haifeng. i think it's the forearm which generates most of the energy

[Mark A]

If you perform a supination (backhand) action while holding your bicep, you will feel it tense up somewhat, which suggests that the bicep contributes at least slightly to backhands. It's not really worth building them up to the size of grapefruits, though, as there's a specific forearm muscle (called the supinator;)) which is responsible for this movement. I'm not aware of any upper arm muscle that contributes to the forehand action at all.

I always include some twists with one-way loaded dumbells at the end of my bodybuilding routine nowadays - have a look at

http://exrx.net/WeightExercises/Supinators/DBLyingSupination.html

and

http://exrx.net/WeightExercises/Pronators/DBLyingPronation.html

To be honest, I agree with everybody who has answered "brain", as a smart player will always beat a thicko (even if he can hit 250 mph smashes).

[twobeer]

To be honest, I agree with everybody who has answered "brain", as a smart player will always beat a thicko (even if he can hit 250 mph smashes).

I am Pretty sure I can beat Stephen Hawking in badminton :p :cool:

[jas1121]

agreed. otherwise, lin dan would have massive bisceps, as would Fu Haifeng. i think it's the forearm which generates most of the energy

I have seen fu hai feng's biceps on tv when they close up, yea, they are big as least his left ones. He whole arm is really big.

For me the most important muscle of course the whole arm, calves (speed) , thigh (quads, hamstrings) , trunk.

[SystemicAnomaly]

...
biceps?? not very useful badminton muscle...
Actually the biceps are needed to pick shuttles up off the floor:p!

Seriously tho', the bicep muscle group actually does come into play when the arm is bent and the forearm is supinated (for a BH power shot). Check it out -- bend your arm at a right angle & rotate your forearm. Notice that the bicep relaxes when performing a pronation but it contracts when supinating.

There role of the biceps is considerably less when the arm is straighter however.
...

[twobeer]

Actually the biceps are needed to pick shuttles up off the floor:p!

Then its a muscle to train for my opponents :D

[killersmash]

so...
wrist vs biceps vs forearm vs tri ceps...VOTE NOW :D
wrist = explosiveness
forearm = swing power
triceps = smashing( i think )
bi ceps = picking up shuttles ???

this is the info i gathered from previous posts... haha

[Gollum]

so...
wrist vs biceps vs forearm vs tri ceps...VOTE NOW :D
wrist = explosiveness
forearm = swing power
triceps = smashing( i think )
bi ceps = picking up shuttles ???
Wrist = a joint, not a muscle. Disqualified :p

Forearm = several muscles, all useful; pronators and supinators especially important. Forearm muscles also control wrist movements.

Triceps/biceps = less important, but can't be ignored.

Don't forget the shoulder muscles!

[chris-ccc]

so...
wrist vs biceps vs forearm vs tri ceps...VOTE NOW :D
wrist = explosiveness
forearm = swing power
triceps = smashing( i think )
bi ceps = picking up shuttles ???

this is the info i gathered from previous posts... haha


Hi killersmash,

Such a general question... :):):)

I think the trunk muscles are most important for the killer jump smash.

But if you were to remove the phrase "most important", then all muscles do play a role in all the strokes you are to perform.

Just imagine that you have injured/eliminated a particular set of muscles... then, you just can't play your strokes properly. :(

Cheers... chris@ccc

[phibian]

I'm more of a finesse player, so I need to be fast (legs), stable (core strength) and use the right feel on my grip (fingers and forearm).

[jas1121]

shoulder muscles? as in the rotator cuff and delts? I agree that is very important too, badminton players have kinda big delts. The size of my right delts is almost double my undevelop left side delts.

[DivingBirdie]

definitely the legs....

[SystemicAnomaly]

Actually the biceps are needed to pick shuttles up off the floor:p!Then its a muscle to train for my opponents :D
Don't forget... you still need those biceps to pick up your own racket bag!;)

[twobeer]

Don't forget... you still need those biceps to pick up your own racket bag!;)

Naah.. My girlfriend has to do something :p

/T

[silentheart]

Naah.. My girlfriend has to do something :p

/T

Where can you find someone so wonderful like that after 2 beers?

[killersmash]

my name is killersmash but my smash is gaysmash ... i wana know which muscle is most important so i can improve faster... of course i will train other muscles too.... only i concentrate on most important one

[XKazeCloudX]

talking about muscles, can somebody please tell me which exercise will help shoulder pain? i know we need to work on our shoulders but how and which part? when i relax and swing my arm forward and back. i can hear cracks in my shoulder which i am very afraid X_X and it does hurt at times. so please tell me some exercises =]

[Gollum]

talking about muscles, can somebody please tell me which exercise will help shoulder pain? i know we need to work on our shoulders but how and which part? when i relax and swing my arm forward and back. i can hear cracks in my shoulder which i am very afraid X_X and it does hurt at times. so please tell me some exercises =]

Joint noises -- cracks, grinding sounds, and so on -- are known as crepitus. It's hard to tell whether crepitus is a problem: some crepitus is normal, but it can also be a sign of arthritis. You really need a doctor to tell the difference.

I wouldn't worry about the cracks in your shoulder; if they are much louder than the other shoulder, however, you could check with your doctor.

Shoulder injuries are common in badminton. Most are due to repetitive, violent overhead movements -- smashes and clears, in other words. They are normally gradual onset injuries rather than traumatic (they develop over time, not from sudden damage). Tendon impingement in the rotator cuff is common, and may lead to a tendon tear. You can get other problems too: for example, I have torn some cartilage in the shoulder joint.

You should see a doctor, preferably a sports specialist, if you have pain in your shoulder.

A balanced exercise regime can help prevent or cure these problems. You really need to look this up or get it from your doctor, but here's a hint: internal and external rotation, abduction, supraspinatus exercise (thumbs down, move arms up to shoulder height); basically, all the movements of your shoulder. Use both resistance bands and free weights. The idea is to strengthen your shoulder and back, and in particular to strengthen any weak areas and thereby reduce the muscle imbalance that you get from playing badminton.

[XKazeCloudX]

alright. ill see the doctor.

so work on overall shoulder muscle.

and one where you point thumbs down and move up to shoulder height up and down?

thank you gollum =D

[Gollum]

so work on overall shoulder muscle.

and one where you point thumbs down and move up to shoulder height up and down?

Yes, but it really helps to have the exercises written down, with pictures. You can try the internet, but it would be even better if your doctor gave you an exercise sheet.

[killersmash]

okok based on my most recent research , tri cep is as important as forearm in smashing...btw... " wrist muscle " is actually part of your fore arm muscle...( around elbow area ) shoulder is also important... so i think it is fair to conclude that the most important muscles are :

1) forearm
2) triceps
3)shoulders

[Gollum]

okok based on my most recent research , tri cep is as important as forearm in smashing...btw... " wrist muscle " is actually part of your fore arm muscle...( around elbow area ) shoulder is also important... so i think it is fair to conclude that the most important muscles are :

1) forearm
2) triceps
3)shoulders
Research?

Is that a grandiloquent way of saying, "based on this forum thread", or have you actually done some research?

(You know, with books 'n stuff. Hard work. Research.)

There's precious little research into badminton biomechanics. Try this: http://www.ntu.edu.sg/home5/PG02259480/badminton_smash.pdf

[oliviergmar]

I don't think there's a specific muscle you can train to hit harder because you use all your muscles when you do a stroke. From your calves/tights when you jump, to your core/back/chest when you rotate and to your shoulder/tricep/forearms when you hit. (mostly)

The only muscle who's not working when you stroke is the bicep. There's no concentric strokes in badminton. The back is not really used too. I don't see how you could really use your back muscles in badminton...someone correct me if i'm wrong. The only way I could see is when you rotate but it's a core movement more than anything else.

To answer your question, I'd say train your forearms/triceps/core.

[oliviergmar]

I have seen fu hai feng's biceps on tv when they close up, yea, they are big as least his left ones. He whole arm is really big.

For me the most important muscle of course the whole arm, calves (speed) , thigh (quads, hamstrings) , trunk.

If his arms are big it's not because of badminton. It's because of weight training...

Badminton can't make you can bicep/tricep size.(maybe a little bit, but not that much)

[killersmash]

Research?

Is that a grandiloquent way of saying, "based on this forum thread", or have you actually done some research?

(You know, with books 'n stuff. Hard work. Research.)

There's precious little research into badminton biomechanics. Try this: http://www.ntu.edu.sg/home5/PG02259480/badminton_smash.pdf

erm... coz in this thread some replies are inconsistant, so i take the information that are consistant and do some research and try it out myself ( by swinging a smash i slow-mo i see which muscle flex ) however , this info is not 100% reliable . sorry for not being specific

[Persson]

I don't think there's a specific muscle you can train to hit harder because you use all your muscles when you do a stroke. From your calves/tights when you jump, to your core/back/chest when you rotate and to your shoulder/tricep/forearms when you hit. (mostly)

The only muscle who's not working when you stroke is the bicep. There's no concentric strokes in badminton. The back is not really used too. I don't see how you could really use your back muscles in badminton...someone correct me if i'm wrong. The only way I could see is when you rotate but it's a core movement more than anything else.

To answer your question, I'd say train your forearms/triceps/core.

I can totally agree to the comment about power is about a combination of muscles working together making the body stabilized while rotating, jumping and tranferring wieght from the back to the front, but timing, positioning, technique(especially the grip) and footwork has to be included. I am an educated badminton coach and I train ppl with almost no visible muscles and they still hit pretty damn hard. So it is not all about the muscles to start with :)

You are wrong about the comment on the back not being used and not being that important. It is VERY important to remember to train the backside as much as the frontside or you could get some serious injuries. The backside helps general stabilizing and also keeps your shoulders back to contain your normal and upright posture. If your arms and especially your chest muscles can create such an "unatural"powerfull contration as a result of only training those you could harm you back muscles and muscles surrounding your shoulderblade. This is the most common injury badminton players experience because their backside and shoulders arent strong enough to keep themselves in place and obtain normal posture :)

[Loppy]

I believe that the importance of having strong muscles in badminton isn't for power, but it's to prevent injury from over straining your muscles. Someone with no muscles may be able to smash very hard as long as they have the right technique, but after a few hard smashes and if they're tired, they might injure or strain their shoulder etc, and take a few days to recover.

[oliviergmar]

I can totally agree to the comment about power is about a combination of muscles working together making the body stabilized while rotating, jumping and tranferring wieght from the back to the front, but timing, positioning, technique(especially the grip) and footwork has to be included. I am an educated badminton coach and I train ppl with almost no visible muscles and they still hit pretty damn hard. So it is not all about the muscles to start with :)

You are wrong about the comment on the back not being used and not being that important. It is VERY important to remember to train the backside as much as the frontside or you could get some serious injuries. The backside helps general stabilizing and also keeps your shoulders back to contain your normal and upright posture. If your arms and especially your chest muscles can create such an "unatural"powerfull contration as a result of only training those you could harm you back muscles and muscles surrounding your shoulderblade. This is the most common injury badminton players experience because their backside and shoulders arent strong enough to keep themselves in place and obtain normal posture :)

I never said he should NOT train his back. I think whatever you are doing, you must train everything. But you said it, back is for posture and injury prevention. So you will hit harder if you train your forearms than your back BUT you will have a bad posture and get injured quick.

But I agree that you don't need muscle mass to hit hard. Technique is everything.

[BlinkNdSmashed]

i don't think the arms are that important, but you need a little muscle, my friends and i are still young, and we can't really see much muscle, but we can hit it quite hard. i think its the thighs

[SystemicAnomaly]

i don't think the arms are that important...
Would not say that the arms are unimportant. Muscle development in the arms is is actually very important. however, big bulky arm muscles not. Huge muscles are a result of certain types of muscle training (along with diet &/or supplementation).

Bodybuilders tend to develop primarily type II-a muscle fibers in order to bulk up. Type I (slow twitch) and type II-b (very fast twitch) fibers do not get huge. It is my belief that badminton power (speed strength) is a result of the devlepment of both II-a and II-b fibers. However, for badminton, the II-a fibers are not trained to increase their size much.

[BlinkNdSmashed]

i know arms are important, but i just think thigh muscles are more important

[killersmash]

haha i did not know thigh muscles were so important... is it for jump smash?

[BlinkNdSmashed]

well, im not very sure, but i thought thigh muscles were used for moving around the court as well? but yeah, i think it does help the jump smash, but im not sure

[stumblingfeet]

Uh oh.... not another "what muscle should i train?" thread. And, as I always say, think movement related training instead of muscle training!

But okay, here's a few that I think are often undertrained:

hip extensors - i.e. butt and back of thighs. These muscles are so important in sports, but so often undertrained! You can tell a lot about an athlete by how much the muscles in their backsides are developed. If your hip extension isn't working properly, your knees and lower back end up working extra hard to make up the difference... the result is knee and back injuries. Look up "glute activation" and "posterior chain" up on the internet to get some info.

feet and ankles - badminton is a multidirectional sport, so your feet and ankles need to be strong and able to absorb force in all directions. So, do lots of multidirectinal hops, maybe off a step, maybe a few drop jumps, etc. The point is, get those ankles strong and fast so you don't sprain it. Also, do these exercises barefeet, to work the muscles in your feet. Foot and ankle muscles work together to keep you balanced.

External rotators - the majority of the strokes you hit in badminton are internal rotation, so to avoid injury you should do some extra external rotation to balance out your training.

Scapular control - for this you can do stuff like dips, pullups, pushups and rows using stiff (straight) arms. Your shoulder is attached to your scapula, so if your scapular movement is faulty, your shoulder movement is going to be faulty no matter how good your external rotation is.

[morewood]

Your heart and chest muscles, if you cant breath or pump blood it wont matter if you have weak arms or spindly legs.......

[SystemicAnomaly]

Uh oh.... not another "what muscle should i train?" thread. And, as I always say, think movement related training instead of muscle training! ...

This sounds like an xcellent philosophy, s'feet.

[RiZzSs]

most players think that they use the bicep the most when hitting the bird, but thats not true!! actually you use your tricep way more!!

[Hitsugaya]

Your entire body must be trained. When smashing the only way to produce maximum power is by using all your body muscle and movement to bring out ur strengths full potential. I would have to say there is not really the most important, because every muscle is needed to perform the best returns, smashes, clears and ect. Even the legs provide power to your techniques

[stumblingfeet]

I recently read about how power production is strongly dependent on power absorption ability. Power absorption in turn is dependent on force absorption, which results from basic strength. In case you don't get what that means:

force absorption : your ability to resist a large force in a movement. An example of this would be throwing a huge weight on your back and lowering down to rest on the pins (be sure to use a power rack if you don't want to get squashed!). This lowering procedure should take no more than 9 seconds.

power absorption : the difference between this and the above is the velocity involved. Suppose instead of lowering the weight down, you just let yourself free-fall, and then land suddenly in the squat position. Same amount of work done, but in much less time = more power absorbed. An even greater example of this would be stepping off a raised platform and landing in the squat position.

[Dinesh_menon]

Forearms, legs and calves, shoulders if they are well toned it would be an advantage, no doubt. But whats the use of all that power without control, so stay fit anbd that would be enough

[Roman00]

I would say
1) legs involving hamstrings, quads, calves - the ones used the most in this sport and also if trained you can get around the court easier
2)forearm - for smashing, who doesn't like smashing?
3) abdominals - jump smashing!

[stumblingfeet]

I would say
1) legs involving hamstrings, quads, calves - the ones used the most in this sport and also if trained you can get around the court easier
2)forearm - for smashing, who doesn't like smashing?
3) abdominals - jump smashing!

Some comments:
1. Err.. how about the glutes? Not only do they look really good, strong glutes is a common attribute of many top athletes.

2. How do you train them so that your game will improve? Hmm.. how about by playing badminton...

3. Now, do you really mean that or do you just want an excuse to work on that six pack...

[killersmash]

abs for jump smashing because it transfer the energy from legs and thighs to the arm.. i dun get it too.. ask peter rasmussen

[OHMAHGAWDZ]

FINGERS AND WRIST!!!!! If anyone on this forum has watched Dominic Soong (a Malaysian former world #2) play, he barely uses his triceps, if at all. His palm doesn't even touch the racquet. He's in his sixties, and can still do a backhand clear from back line to back line because of his strong fingers. With finger/wrist strength and a "whipping" action in the stroke, you use the flex of the shaft to get more power and more control with less effort.

[stumblingfeet]

Actually, I believe that the whipping action unflexes the shaft - the energy used to bend the shaft earlier in the stroke is released just before impact. Note that Dominic Soong teaches the full stroking action shots as well, it's just that the shorter strokes opens up the option of playing smashes more frequently because they are more efficient, and it seems that many other coaches I've met don't give very much emphasis on such shots.

[XtC-604]

I thinks it's the brain... :-)

According to my biology 12 knowledge, the brain is not a muscle :)


The brain, isn't really a muscle :-P

Legs are of course most important..

I dont agree at all with david14700..

biceps?? not very useful badminton muscle..

Stomach and back mucles (body core musles) are extremely important to no "fall trough" an maintan center of gravity and balance all times..
Far more important than chest and biceps imop.

Then forearm, and shoulders (espceially rotator cuffs) are important for power and racket-handling.. also fingers, and wrist musles are good to train..

my 2 cents.

/Twobeer

I agree, but i would like to add,that the muscle for your toes are also very important, they give you that quick speed =p


Actually the biceps are needed to pick shuttles up off the floor:p!

Seriously tho', the bicep muscle group actually does come into play when the arm is bent and the forearm is supinated (for a BH power shot). Check it out -- bend your arm at a right angle & rotate your forearm. Notice that the bicep relaxes when performing a pronation but it contracts when supinating.

There role of the biceps is considerably less when the arm is straighter however.
...

The bicep is less useful than your wrist muscle, so i would have to say in this case, the wrist muscle>bicep

[SystemicAnomaly]

FINGERS AND WRIST!!!!! ...


...
The bicep is less useful than your wrist muscle, so i would have to say in this case, the wrist muscle>bicep

Sorry guys, there are no muscles in the wrist. It's all tendons from the forearm muscles. So, as far as muscles go, I would have to say that biceps > 0.

There are no finger muscles either. There are 2 or 3 small muscle groups in the hand (close to the thumb). However, the gripping action of the thumb & fingers that we use for badminton rely primarily on (very long) tendons from the forearm.

So lets review: Forearm muscles are used for the gripping action of the fingers (& thumb), wrist flexion, wrist extension and pronation (of the hand, wrist & forearm). Supination (of the forearm et al) is a result of muscle actions in the forearm and the biceps.

[RSLdude]

hi guys!

don't forget the lower back and wrist.

when you get injured in your lower back, it will take a longer time for it to recover as compared with tennis elbow, patella tendonitis and some arm related injuries.

one more thing. "amino acids" play a vital role in your diet, so if you're a serious badminton player so make sure to include this in your daily diet.

[SystemicAnomaly]

...

don't forget the lower back and wrist.
...

Refer to post #60

[stumblingfeet]

Sorry guys, there are no muscles in the wrist. It's all tendons from the forearm muscles. So, as far as muscles go, I would have to say that biceps > 0.

There are no finger muscles either. There are 2 or 3 small muscle groups in the hand (close to the thumb). However, the gripping action of the thumb & fingers that we use for badminton rely primarily on (very long) tendons from the forearm.

So lets review: Forearm muscles are used for the gripping action of the fingers (& thumb), wrist flexion, wrist extension and pronation (of the hand, wrist & forearm). Supination (of the forearm et al) is a result of muscle actions in the forearm and the biceps.

I don't see the need to be so nit-picky about this. You have muscles that control movements at the wrist and fingers. Where they're located isn't that important - it's the articulations they're responsible that is more interesting.

[Hitsugaya]

what types of food contain amino acids?

[stumblingfeet]

what types of food contain amino acids?
Protein. Eat lots of it and you'll get lots of amino acids. A few notes, however:

- some plant sources of protein have a poor amino acid profile. This means they might supply insufficient amounts of certain amino acids. This is why vegetarians have to be aware of the variety of amino acids found in the foods they eat.
- the protein you eat has to be digested, absorbed into your body and then used. Different foods might absorb differently, so x grams of protein A is not always equivalent to x grams of protein B.

[SystemicAnomaly]

I don't see the need to be so nit-picky about this. You have muscles that control movements at the wrist and fingers. Where they're located isn't that important - it's the articulations they're responsible that is more interesting.

This is a valid point. However, my intent was to dispel some common misconceptions & disseminate a bit o' knowledge. If educating ppl is nit-picky, then I guess I'm gonna be nit-picky at times. We are all better off if we are better educated -- you've done an excellent job of doing that very thing yourself in many posts -- keep up the good work.

[MING PARIS]

the muscle in your back ,because if something happened to your back ,
you are dead ,can't move ,can't jump ,can't smatch,even to do thing when you go to toilet when your back is hurt!specialy for old poeple like me!!!
MING

[SystemicAnomaly]

hi guys!

don't forget the lower back ...

Good point Ming & RSLdude. The lower back and the abs are complementary muscle groups -- always best to work out both groups to avoid muscle imbalance.

Another complementary pair is the tricep group and the bicep group. Shouldn't work out one without working on the other. A bit more emphasis on one set (like the triceps) is OK -- just don't neglect the other (the biceps in this case).

[SystemicAnomaly]

what types of food contain amino acids?

As you have already surmised, amino acids are the building blocks of proteins -- including the protein in food as well as the protein in our muscles. Normal sources of complete protein include animal sources, such as meat, and some vegetable sources, such as soybeans.

I don't eat much mammal meat or soy products. My favorite sources are whey (protein powder) and fish (especially salmon & sardines). I also get additional protein from dairy (low-fat milk & plain yogurt) and eggs (specifically, egg whites) as well as some vegie sources (such as nuts & legumes).

As long as you are eating a well-balanced diet, you are most likely getting adequate protein. On the average, 12-20% of your calorie intake will be from protein.

I've never been much of a fan of the high-protein, low-carb diets. These may be OK for short term (a month or maybe even a few months), but not as a permanent dietary regimen. These types of diets increase the protein intake up to 30% (of calories) and put the body in a steady state of ketosis. Nutritionist are not in agreement on the health effects of an extended state of ketosis.

Good carbs and healthy fats provide better sources of energy for the muscles, especially for the high calorie demands of athletes.
.

[killersmash]

what is the difference between whey and myoplex ( supplement ) ?

[mandm]

here is my two pennies worth...
I have been playing badminton for last 5 years and so far managed to keep it simple, A balanced diet, like SystemicAnomaly mentioned above and regular cardiovascular type exercise (from running, swimming, jogging, rowing whatever suites you) keeps me going without any prob. I don’t feel I need to do muscle specific exercise as the above list includes all the important muscle needed to play racket sports.

We play almost three hours sessions, twice a week and even after three hours session I have energy left to play singles with members who are half of my age. I often asked by colleagues how do keep that fitness level, I just point to above facts, balanced diet and regular cardiovascular exercise.
Trust this helps!

[SystemicAnomaly]

what is the difference between whey and myoplex ( supplement ) ?

Whey is just one type of complete protein (meaning that it contains sufficient levels of all the essential amino acids) . High levels of whey are found in human breast milk while fairly low levels occur in cow milk.

Myoplex is a protein shake that contains whey protein as one of its primary constituents as well as other types of protein, such as egg protein and milk (casein) protein. Each type of protein has certain advantages -- so getting a variety of protein types is a very good idea. Myoplex also contains vitamins, minerals, fiber, carbs and a small amount of fat.

Note that a Myoplex shake derives more than 60% of its calories from protein. Carbs account for 30% and fats are less than 10% of total calories. As such, a protein shake such as this cannot really be considered a balanced diet (if it is used as a meal replacement).

If I were to use a product like Myoplex, I'd probably use a serving or half of a serving as a first course in a post work-out meal. I would make sure that I get plenty of good carbs and healthy fats in the rest of my meal. As an alternative, you can just make sure that you get more of those carbs & fats in your other meals so that you get a better balance during the course of the day.

[killersmash]

i see i see.... can someone give me an example of a balance diet daily? like breakfast , lunch , dinner what to eat? Of course not 1 example for each...i would be sent to mental hospital if u asked me to eat the same things everyday... Early thank Q to the person who will reply me :)

[OHMAHGAWDZ]

All these people keep saying biceps. My question for them is; Why don't people like Fu Haifeng and Lin Dan have huge biceps? Why are their forearms bigger than their biceps?

[SystemicAnomaly]

KillerSmash, try the new Food Pyramid (http://www.mypyramid.gov) for one perspective on balanced meals.


All these people keep saying biceps. My question for them is; Why don't people like Fu Haifeng and Lin Dan have huge biceps? Why are their forearms bigger than their biceps?

The biceps mostly come into play for power when the arm is bent and a supination is performed for a backhand shot. It is not recruited for power shots as often as the forearm muscles -- see post #60 for the multiple used of the various forearm muscles.

The biceps are also recruited for non-power applications -- merely to bend the arm in preparation for various strokes (both FH & BH).

There is also the matter of muscle fiber types to take into account. More about that in my next post on this thread,

[joonu]

Badminton is a game which requires coordination of all muscles.In some other events you need not have this coordination as you require in Badminton (eg. Shooting).Calf muscle, thigh,abdomon,shoulders,biceps, triceps, wrist, fingers etc.have eually important role in Badminton.These are all hard wares and the soft wares are eyes,ear,brain etc.

[stumblingfeet]

Exactly. People focus too much on the muscles. Here's a question: how are you working your muscles? Do you work them directly?

Unless you're a manual therapist, a physiotherapist working a specific movement disfunction, or someone applying electrical stimulation therapy to the muscle, you control your muscles through your nervous system (i.e. your software). The point is, focus on training from the perspective of the nervous system, and the rest of your body will follow.

[killersmash]

0.o so confused! after reading 5 pages i still cannot conclude on any muscle which is most important... i guess all is equally important ( just the answer i was hoping i would never get :( ........) for now i'm training my forearm muscle.. by the way... is consuming whey good for you? as in is it healthy?

[azn_123]

0.o so confused! after reading 5 pages i still cannot conclude on any muscle which is most important... i guess all is equally important ( just the answer i was hoping i would never get :( ........) for now i'm training my forearm muscle.. by the way... is consuming whey good for you? as in is it healthy?

You could try searching up some things about whey powder on the internet. I can't remember exactly but I think if I remembered correctly whey powder if to build muscles. If I'm wrong sorry since I read this book about whey powder and other things a few years or something like that ago.

[stumblingfeet]

The point is that the muscles don't matter too much. If you do an activity which requires more muscle - then they'll develop by themselves. Don't worry about the details, worry about how to get better at whatever sport you're in.

Have you ever had yoghurt which separated into white creamy stuff plus a clear liquid? That clear liquid is a byproduct of many fermented milk products, like cheese and yoghurt. What dairy producers discovered was that you can get some high quality protein out of that liquid - whey. They turn the liquid into a convenient powder and then sell it as a protein supplement.

That's all it is. A convenient source of protein. As for whether it helps you with anything, try eating some more protein and seeing whether you feel like you recover better after working out.

[Mathieu]

Ok, here is my personal point of view:

For Power, I think the most important muscles are the forearm muscles. There are two different ways you use your forearm muscles in your stroke.

1) Pronation/supination ---> For "power" shots like Clear/Smashes

2) Grip tightening ---> Used in almost every shot.

IMHO, the grip tightening is more important since you use it in almost all your shots but pronation/supination still plays a very important role in the "power" strokes.

Personally, I train the pronation/supination muscles with my racket and the grip tightening muscles with hand grippers.

This was for power but IMHO, training your leg muscles will improve your game a lot too because they have a role in power but they are also very important for your speed and also how high you jump.

Now for the whey, I do not thing it's "bad" for your health but I don't think it's going to be really helpful for you. Unless you are hardcore bodybuilding, a balanced nutrition should do the job :). You also have to consider that whey is extra calories so make sure you burn them or you'll get fat!

[killersmash]

Ok, here is my personal point of view:

For Power, I think the most important muscles are the forearm muscles. There are two different ways you use your forearm muscles in your stroke.

1) Pronation/supination ---> For "power" shots like Clear/Smashes

2) Grip tightening ---> Used in almost every shot.

IMHO, the grip tightening is more important since you use it in almost all your shots but pronation/supination still plays a very important role in the "power" strokes.

Personally, I train the pronation/supination muscles with my racket and the grip tightening muscles with hand grippers.

This was for power but IMHO, training your leg muscles will improve your game a lot too because they have a role in power but they are also very important for your speed and also how high you jump.

Now for the whey, I do not thing it's "bad" for your health but I don't think it's going to be really helpful for you. Unless you are hardcore bodybuilding, a balanced nutrition should do the job :). You also have to consider that whey is extra calories so make sure you burn them or you'll get fat!
ding ding ding! finally a reply in the format i wanted!

[nSmash]

I've heard the word "improve" used frequently in badminton. However, one needs to reflect on the meaning it holds to oneself. Does it simply mean to win more often? Not all wins are meaningful. To respect the game is to win by complete and utter control over the SHUTTLE, rather than simply an assertion of superiority over another human being by reliance on brute force smashing. The best players I've encountered can (without using power) make a lower level player feel like giving up badminton. Even if they smash, maybe it's just 1/2 power but extremely accurate and well-placed. Their defence is amazing (if you smash at them, you'll be diving or bending backwards like no tomorrow to reach their return) and their wrist action unbelieveably deceptive.

They achieve this by even development of muscles throughout their bodies. Before one can control the shuttle, one must control one's own body. Balance is all-important regardless of the speed of movement. Stabilizer muscles must be strong enough to maintain balance at all times (which is why some argue that free-weights are more beneficial than machine weights). Too much development of any particular muscle will shift the body's center of gravity and make other (possibly untrained) muscles work harder to compensate. This leads to injury. What good is a strong muscle if its range of movement is too restricted or if it causes you pain to use it?

My vote for important muscles goes to legs and trunk/core. If you can't get to where you need to be and keep your balance at all times, there's no point in hitting a super hard shot then being unable to recover in time to do anything useful with the next shot. At higher levels, opportunities rarely result in 1-shot kills.

Also, why do some 12-year olds seem to hit harder than some 20-year olds? Balance and technique. The "whip effect" is present not only in the racquet stroke but also in the way the body transfers energy from the feet to the fingers.

A lot of players aim to win by "working hard" on court. You can see the great effort they put into chasing down shots and hitting hard. The best players win by achieving maximum effect with least effort. Their movements may look almost lazy yet they put their opponents in all kinds of trouble.

[stumblingfeet]

Mathieu, nSmash, you guys are on the right track.... but like I've been saying all along, you have to stop considering it from the point of view of the muscles, to the nervous system's point of view.

Muscles are "stupid," they simply follow what your nervous system tells it to do. Stroking skills, dynamic balance -> in terms of training you need to develop the "software" that controls the body.

However, you do have to be smart about how you do this. One stupid thing I see all the time is people talking about how balance is important for sports, then follow that up by doing stupid balancing exercises standing on unstable surfaces. Sure, it probably works the same stabilizer muscles you might use in sport, but think about how you use those stabilizers. In most sports, if you plant your feet suddenly your feet stop moving while your upper body keeps moving. Your muscles need to fire in such a way that the large excess momentum becomes absorbed. With something like balancing on a ball, what happens is you try to detect small changes in momentum and adjust your position to keep yourself from moving. Different software is needed, so a different training program is used.

[killersmash]

getting off topic here..... ANYWAY.... i just found out that whey is dam expensive sia...

[Mads "U"]

Warning the following is based on personal experience - NOT scientific research.

From a theoretical aspect, it is verging on impossible to determine, which muscles should receive special attention to improve a certain aspect of your game.
Too many variables are in play here.
Your playing style, tecnical level, your build, your muscle type ....... etc. etc.

However, your body will tell you the truth.

Which muscles get tired (or cramp up) during play?
Which muscles are most sore next day?

If you want to know, which muscles need improvement for smashing: Do a long hard smashing session, (or a good hard doubles or a single played with an unusually slow shuttle = lots of hard hits)
Next day, feel which muscles are the most sore.
These muscles have been under the hardest strain - either because they have been used really much or because they are "under par" and needs attention.

Therefore your smashing would be most improved if you strengthen these or work on their endurance.

For me, it would be the back of my racket shoulder and the lower abs diagonal to my racket hand.

In general, based on soreness, my focus points should be in this order: Inner thigh racket side, lower back both sides, calf opposite racket, ancle controlling muscles, lower abs diagonal to racket.

Muscles which are NEVER sore from just playing:
Pecs - and it's NOT because they are well trained - I just can't see the use for them, unless you want to attract a sexual partner.

[Iwan]

*sigh* why are people looking for shortcuts? :( Look, Killersmash, when it comes to badminton, you don't train a single or two or thre or five muscles to improve. There are a lot of training that needs to be done. Why don't you go down to your local gym, and ask the instructor to guide you on what he thinks are the muscles that you have to develop for badminton? Here's my list:

Arms: Forearm, Biceps and Triceps, Shoulders, Chest
Body: Abdominals, the side of your abdominals and your back muscles
Legs: Your thighs, hamstrong and calves.

Try going to the gym and kindly request that the instructor teach you how to plan your work out for those group of muscles I just mentioned. I'm sure he/she would be very willing to help you and as you follow that program for three months, you will notice significant improvements in your game play. Please don't pray for a sudden improvement within one week ya? And you need to go to the gym twice or three times at most per week. Don't go more than three times though.

Also, you're 13 years old, do take note not to do weights training that is overly heavy. Don't act tough ok? And for now, you won't be needing that whey protein just yet. Also, don't depend on weights alone to improve your gameplay. Like nSmash said, focus on your technique. Get a good coach to correct the motion of your strokes and movements to get the best out of your muscles.

[dunker]

I fully agreewith Iwan, there is no real 'easy' way. I would focus more on footwork drills and racquet technique rather then strengh workout. Badminton is not a game of brute force. Power, for the most part, comes with good timing and good technique.

[Loh]

POWER = SPEED + STRENGTH

How is it that a skinny guy, seemingly without bulging muscles is able to execute a smash more powerful that his muscular opponent?

Technique as someone has said. The skinny player is able to coordinate his movements and muscle groups in a timely fashion to produce that optimum result.

The speed and timing factor is very crucial. Try hitting a shuttle normally and then increase your hitting speed gradually and see the result for yourself. Those who are able to produce that last-minute very fast whipping action with the wrist as the tail-end of a properly executed stroke will be astounded! Of course I assume that that player is hitting the shuttle correctly.

The entire movement of the stroke requires the coordination of all the relevant body parts (especially the joints) and muscles from head to toe, although in badminton, the start of an action should come from the legs first before ascending to the trunk, shouldera, arms and hands. There must be stability, balance and fluidity. Of course a good player also trains for good footwork, flexibility, stamina, speed, strength (through weights mainly), etc apart from the technicalities in stroke making.

So it is not wrong to say that you need to build up your leg muscles first to bring you to the place you want in order to reach the shuttle fast. But that is not enough just to develop the lower body, the upper body comprising the shoulders, the upper and lower arms and even the wrist should be exercised to maxmimize your overall strength. If there should be a lop-sided development then disharmony and incoordination will result and an overall balance cannot be achieved. For strength building the professionals can advise what sort of weight training you should do for different parts of your body. It is very personal.

Once you have developed the desired strength, speed and technique, then you should be able to unleash your devastating POWER.

Therefore in short:

POWER = STRENGTH + SPEED (of executing the stroke)

And in combination with the abstract psychological ingredients of self-motivation, confidence, a never-say-die attitude, etc, this is a recipe for a champion!

[stumblingfeet]

Warning the following is based on personal experience - NOT scientific research.

From a theoretical aspect, it is verging on impossible to determine, which muscles should receive special attention to improve a certain aspect of your game.
Too many variables are in play here.
Your playing style, tecnical level, your build, your muscle type ....... etc. etc.

However, your body will tell you the truth.

Which muscles get tired (or cramp up) during play?
Which muscles are most sore next day?

If you want to know, which muscles need improvement for smashing: Do a long hard smashing session, (or a good hard doubles or a single played with an unusually slow shuttle = lots of hard hits)
Next day, feel which muscles are the most sore.
These muscles have been under the hardest strain - either because they have been used really much or because they are "under par" and needs attention.

Therefore your smashing would be most improved if you strengthen these or work on their endurance.

For me, it would be the back of my racket shoulder and the lower abs diagonal to my racket hand.

In general, based on soreness, my focus points should be in this order: Inner thigh racket side, lower back both sides, calf opposite racket, ancle controlling muscles, lower abs diagonal to racket.

Muscles which are NEVER sore from just playing:
Pecs - and it's NOT because they are well trained - I just can't see the use for them, unless you want to attract a sexual partner.

This is a good point, it is especially useful to take an inventory of what is recovering slowly between practice sessions. After a tournament, it is not quite as useful since the majority of the fatigue is mental -> sometimes after a tournament, you can't "turn it on" mentally for a while even after your muscles have recovered. That's why I say not to worry much about the muscles - it's the underlying motivation that drives them that you should be concerned about.

As for the pecs, they are an important internal rotator of the shoulder -> so they actually have quite an important use. Same goes for the lats. The trouble is, if your external rotators and scapular control muscles are weak, your body will put a "speed limit" on your swing so that you don't injure yourself. If your external rotation and scapular control is strong, then you'll be able to use your pecs and lats more fully.

Loh: sorry to be nit-picky, but the equation is actually:
POWER = SPEED x STRENGTH

[killersmash]

i see i see.... i guess i will have to train my tri ceps because they are hopeless!

[Athelete1234]

Better off refining your technique, and your muscles will develop as they're being used.

[Iwan]

Better off refining your technique, and your muscles will develop as they're being used.
Sorry, but I have to say no to this. I encourage doing both. Because doing extra physical will build you up to be even stronger given the same standard of technique. Furthermore, good physique can also help prevent injuries.

[dunker]

The dude is only 13 so i would agree with what Athelete1234 said. Weights may (for some) cause the timing to be off. My trainer use to say, no point hitting hard when you cant hit it properly in the first place. The same applies to footwork as well. I prefer, at such a young age, to do drills to refine the technique first.

[Carbonex_21]

try cut yr muscles one by one. then see which muscle is useful most... ha ha:D

[Loh]

Something interesting to note on Core Stability that I just got from the internet:

"Core stability is an essential determinant of success for all sports people, be they cyclists, runners or swimmers, football or rugby players, golfers or rowers.

That's because the body's core muscles are the foundation for all other movement. The muscles of the torso stabilise the spine and provide a solid foundation for movement in the extremities. These core muscles lie deep within the torso. They generally attach to the spine, pelvis and muscles that support the scapula. When these muscles contract, we stabilise the spine, pelvis and shoulders and create a solid base of support. We are then able to generate powerful movements of the extremities.

The biggest benefit of core training is to develop functional fitness - that is, fitness that is essential to both daily living and regular activities. However, training the muscles of the core also corrects postural imbalances that can lead to injuries. Indeed, core stability is now seen as an essential attribute for any player who seeks to keep their chances of sports injury to the absolute minimum.

Core Stability - injury free performance brings together, in one practical 86-page report (which I do not possess), the conclusions of recent evidence-based research into the building of core stability for sports-people - how best to build core body strength and stamina, then how to maintain and use it to best effect.

[wocdam]

shoulder and waist. that's where the power comes from

[stumblingfeet]

Something interesting to note on Core Stability that I just got from the internet:

"Core stability is an essential determinant of success for all sports people, be they cyclists, runners or swimmers, football or rugby players, golfers or rowers.

That's because the body's core muscles are the foundation for all other movement. The muscles of the torso stabilise the spine and provide a solid foundation for movement in the extremities. These core muscles lie deep within the torso. They generally attach to the spine, pelvis and muscles that support the scapula. When these muscles contract, we stabilise the spine, pelvis and shoulders and create a solid base of support. We are then able to generate powerful movements of the extremities.

The biggest benefit of core training is to develop functional fitness - that is, fitness that is essential to both daily living and regular activities. However, training the muscles of the core also corrects postural imbalances that can lead to injuries. Indeed, core stability is now seen as an essential attribute for any player who seeks to keep their chances of sports injury to the absolute minimum.

Core Stability - injury free performance brings together, in one practical 86-page report (which I do not possess), the conclusions of recent evidence-based research into the building of core stability for sports-people - how best to build core body strength and stamina, then how to maintain and use it to best effect.

Of course, core strength and stability is important, but people out there (including 90+% of trainers I see out there) don't really understand how to do it right. Some examples of "core training" that I see that are not good:

forcing the spine through large ranges of motion
sucking in your stomach in an attempt to isolate the transverse abdominus (TVA)
doing a lot of crunch variations
wobble boards, BOSU balls, exercise balls (unless you're a circus performer)In highly efficient athletes, the range of motion in the trunk for movements involving energy transfer is not that large -> most of the ROM comes from hip movement. This is because the trunk muscles are strongest when your spine is in a neutral position. A good way to think of this is that the trunk muscles are better suited to prevent movement, rather than generate movement. This is what allows for more efficient energy transfer.

Step 1 - Get good posture
So, the first step is to make sure you can get your trunk into good alignment. Look at yourself in the mirror. From a side view, your spine should form a gentle S-curve. From a front view, your spine shouldn't deviate to either side. If it isn't either of these things, then find an exercise which "pulls" you back into good position. For example, if your pelvis is tilted posteriorly (ie butt sticking out back, back extremely arched), do some leg raises or reverse curls until your "neutral" position is truly neutral. If you have hunched shoulders, do exercises where you retract your shoulder blades. It's not really that complicated, let your mirror and senses be your guide.

Step 2 - Bracing
Now, you get to the step where you learn to use your trunk muscles appropriately. Again, not that complicated, just brace yourself as if you're preparing to get punched in the stomach. You should be as solid as a wall. Actually, giving yourself (or getting someone to) some hits to the stomach can be a good way to make sure you're doing this right.

When you're braced like this, you'll find that when you rotate your hips, you ribs will rotate with them. That's what you want - ribs locked to the hips. That means minimal wasted movement during rotation.

Some good exercises at this point would be simple planks and side planks held for time. Look them up on the internet. Work up to about two minutes each, then you can start on the core strength work.

Step 3 - Core Strength

Pretty much, do your strength training exercises as usual, except getting rid of exercises which provide too much external support for your core. Stand up rather than sit, do 1 arm exercises, use different racking positions for the squat (front squat, overhead squat), pullups instead of pulldowns, etc. all the while making sure to brace your core.

You see, no 86 report needed. Core training's not really that tough to understand, it isn't that fancy, and it's not really that special. Just make sure you do it and you'll be good.

[martin8768]

its definitly the core! abs are definitly a huge contribution to power.
edit: sorry i didnt mean only abs, the whole core is what i meant.

[stumblingfeet]

Imagine you have a cannon, and you mount it onto a canoe. When you fire that cannon, a lot of that firepower is going to be diverted (i.e. wasted) by launching the canoe backwards into the water.

Let's say you move that cannon onto something solid, like the ground. Now you have a steadier and more powerful shot. There's an analogy for core stability.

Is the more stable surface "contributing" to the power as a prime mover? Not particularly. Instead, it is because it wastes less energy, so more gets into the shot. That's what the term dynamic minimization means.