Biomechanics of the Basic Forehand Overhead (Clear Smash)
Can someone explain the bio mechanics that go with the stroke specifically such as upper arm rotation, supination/pronation, elbow movement, etc.
If possible, use explaining preparation, backswing and forward swing of the stroke.
Thanks in advance!
The best way is to watch some videos of the pros in slow motion. This is especially effective when they play the slow motion replay after a rally, because you can see even more detail.
When watching videos of the pros, be aware that they use many different variations on a basic stroke. For example, they use "half-smashes" as well as full smashes. A half-smash uses somewhat different technique to a full smash. Look for a situation where they have time to get ready and play a full smash.
Ready position: as you said. Shoulders and body turned almost 90 degrees to the net (though head looking forwards). Elbow high, just below the level of shoulders, and flexed ("pointed" with a small angle, less than 90 degrees, between the upper and lower arms) Racket strings facing the floor. Left arm raised in front of you.
Hitting: rotate your body as your shoulders turn. Mike Woodward, former BE coaching manager, says, "Hip, hit, hooray!", which is a nauseatingly twee expression but does remind you that the hip should come forward before you hit the shuttle.
As your shoulders turn, your elbow (still flexed) comes forward and higher and your racket head drops down behind your back. You then uncoil from this position, extending your elbow as you pronate the forearm. At the start of this motion your racket strings are facing inwards (to your left, if right handed); at the moment of impact, instantaneously, they face straight where the shuttle will travel; and immediately afterwards, they face outwards (right).
Following after the shot, the racket travels initially straight and then relaxes across to the left.
During the hitting phase, at the same time as you turn your shoulders, you need to turn your legs around. You start with the left leg forward and the right leg back; just before you start the hitting phase you must take your legs off the ground, so that during the hittting phase you can rotate your hips and swap your legs around: you finish with the left leg back and right leg forward. Land on the left leg fractionally earlier than the right leg, throwing it well out behind you, so that you can use it to push forwards.