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  1. #1
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    Default training methods

    What muscles most improve your smash, for both forehand and backhand? And also how do I work on them? Also what other training methods are good for fitness, speed and power? Please make suggestions, thanks!

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    I think that leg- and core-muscles are the most important in badminton. This also goes for smash, since these muscles enable you to jump and rotate your body. But most important is a good technique.

    Do lots of squats and jump-exercises to strengthen thighs and calves. Situps and pushups are also good. Lately I have come to understand the importance of core-muscles so I need to learn more about good exercises myself. I believe planking exercises are good.

    For fitness, well, running running running. Intervals and sprints.

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  4. #3
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    thanks, helpful!

  5. #4
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    You may want to look into these parts of your arm: rotator cuff, shoulder, tricep, forearm, and bicep.

    Starting from rotator cuff is probably important for anyone who wants to keep their arm healthy and at the same time strong. Rotator cuff needs to be healthy and strengthened otherwise the overuse of raising and performing badminton overhead shots will cause you to have injuries. Tricep is important for strength in forearm extension, forearm being a main focus for strength. Bicep doesn't really really matter that much but still good to strengthen it to maintain arm balance or w/e people call it.

    Look up the exercises for the parts I listed on google/youtube, ESPECIALLY ROTATOR CUFF(PERSONAL EXPERIENCE).

  6. #5
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    Ok I will look these up, thanks!

  7. #6
    Regular Member speedyJT's Avatar
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    The Core Muscle Strength & Stability Test
    The objective of this evaluation is to monitor the development and improvements of an athlete's core strength and endurance over time. To prepare for the assessment you you will need:


    • Flat surface
    • Mat
    • Watch or clock with second counter

    Conducting the Test


    1. Position the watch or clock where you can easily see it
    2. Start in the Plank Exercise Position (elbows on the ground)
      Hold for 60 seconds
    3. Lift your right arm off the ground
      Hold for 15 seconds
    4. Return your right arm to the ground and lift the left arm off the ground
      Hold for 15 seconds
    5. Return your left arm to the ground and lift the right leg off the ground
      Hold for 15 seconds
    6. Return your right leg to the ground and lift the left leg off the ground
      Hold for 15 seconds
    7. Lift your left leg and right arm off the ground
      Hold for 15 seconds
    8. Return you left leg and right arm to the ground
    9. Lift your right leg and left arm off the ground
      Hold for 15 seconds
    10. Return to the Plank Exercise Position (elbows on the ground)
      Hold this position for 30 seconds

    Results


    • Good Core Strength
      If you can complete the test fully, you have good core strength.
    • Poor Core Strength
      If you can not complete the test fully, your core strength needs improvement.
      Poor core strength results in unnecessary torso movement and swaying during all other athletic movements. This results in wasted energy and poor biomechanics. Good core strength indicates that the athlete can move with high efficiency.
      • If you are unable to complete the test practice the routine three or four times each week until you improve.
      • By comparing your results over time, you will note improvements or declines in core strength.

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  9. #7
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    Thanks, I done it and completed the test

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    Thanks, I tried the test and was able to do it, a good workout

  11. #9
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    3 mins of plank including variations?!

    i need to do that to my students!

  12. #10
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    Yeah, it is hard but good!

  13. #11
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    Wow. I thought I completed the test with success and then I noticed that I missed the half-minute where you had to lift both leg and arm. I would never have lasted for those! I guess my result is: Core strenght needs improvement

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