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  1. #1
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    Default Wrist/ Ankle Weights

    Hi guys,

    Just wondering if anyone else has ever toyed with the idea of playing (or training at least) wityh wrist and ankle weights on?

    If you don't know what I mean look here

    http://www.amazon.co.uk/York-Soft-An...d_sim_sg_img_3

    Any thoughts??

    Gordon

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    I trained at Bintang Badminton Academy in Sunnyvale, California for a while and the coach made some of the better kids wear ankle weights as well as weighted vests while doing drills and conditioning. Some even wore the ankle weights all the time, at home, at school, walking anywhere, etc. They're still playing and haven't suffered any injuries... but I wonder if the extra stress might be detrimental to your joints and whatnot. The coach there started out with 2 lb. weights and slowly increased it so maybe that's the way to avoid injury.

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    One major advantage that Bintang has is its very flexible (bouncy) floors. I would not recommend using ankle weights on most surfaces. Even weighted vests might be questionable with most floors. Try a search on ankle weights in this forum to see what the general consensus is.

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    I've head a lot of problems with my knees (something they call "desease of osgood-slater") and I've been seeing a kinesist for quite some time.

    During these sessions he made me train with various ankle weights, but only excersises on lifting, stretching and bending.
    When I asked him if it would do me good to wear them a couple houres a day, as I thought it would strengthen my leg, he said it is not recommended to do so. According to him, you'd put to much strain on your joints (in my case espessially my knee) and it could lead to injuries.

    I'm not saying that in a controlled environment you can't use them, but if I was you I'd think twice before wearing them during a normal training, especially if you have had troubles with your ankles/knees in the past.

  5. #5
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    Quote Originally Posted by Bertje View Post
    I'm not saying that in a controlled environment you can't use them, but if I was you I'd think twice before wearing them during a normal training, especially if you have had troubles with your ankles/knees in the past.
    Wise words.

    Badminton players get more than enough knee/ankle impact without adding weights. As well as increasing impact force, adding weights can reduce your stability, so you may be at increased risk of (say) an ankle sprain. There are much safer ways to improve your speed than this.

  6. #6
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    Smile

    I've played with ankle weights and a weight vest (on different occasions) and my comment is that if you are going to try it, make sure that the weights are secure and distributed evenly (sometimes you can get weights bunched up depending on the apparatus you use). If not, some of the forceful motions you use can cause injuries.
    However, I do believe there is good benefit to it, so if you do go down that route, here are some tips..
    - Work your way progressively up in weights. Even if the weight might seem negligible, it doesn't have as natural of feeling as weight you gained yourself. So overcome your pride and start with low weights and move up when you have adjusted.
    - Don't expect to play as hard as if you didn't have the weight on. If you put on some heavy weights and you go off lunging deep for the shuttle, you may find yourself on the ground right away. Again, this kind of works with the notion of adapting to the weight.
    - I stick with using weights mostly for footwork related drills. You can simulate most situations in a game without actually playing one. This may allow you to be a little more conscious about the weights and give yourself less risk of injury.

    Anyways, those are my thoughts/suggestions...

    Quote Originally Posted by FlashGordy View Post
    Hi guys,

    Just wondering if anyone else has ever toyed with the idea of playing (or training at least) wityh wrist and ankle weights on?

    If you don't know what I mean look here

    http://www.amazon.co.uk/York-Soft-An...d_sim_sg_img_3

    Any thoughts??

    Gordon

  7. #7
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    I tried to practice with angle weights and found it very uncomfotable. What I did is some workout with the wrist and ankle weights with some tips from others that tried it too. The basic rule is if you feel any pain in your legs or joints just stop. People also said it itch and cause them scratches.

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    I've tested ankle and wrist weights and it's easy to say that wearing them full time is inadvisable. Really the only practical use is when you have overdeveloped muscles on one leg or arm. When this happens put a 2 lb. ankle or wrist weight on the weaker leg/arm, this will result in strenuous but faster muscle development in that area which will restore your center of gravity making movement on the court easier. However only use them in short time periods or the stress on your shoulder/knee will be too great and will most likely result in joint problems or injuries. The moment it feels to strenuous take them off. Also you should give yourself a day between each session for recovery.

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    Quote Originally Posted by Abhorsen View Post
    Really the only practical use is when you have overdeveloped muscles on one leg or arm.
    My right forearm is like....double my left forearm... Is this bad? =S

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    yes, i believe that leads to poor circulation as you age..

    try to work on both arms to even out the differences

  11. #11
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    i used to wear them ankle weights a lil bit and it's a really good work out but i stopped because i heard they're not good for you. yup bad for your joints as you age. the only thing i would wear is probably that vest.

  12. #12
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    I used to wear ankle weights regularly for roughly two hours a day for a period of two weeks. In that period of time, my joint pain got alot worse, my gait was affected and I felt no improvement in my court speed whatsoever.

    Weighted vest is the lesser of two evils in that it's more stable while you're on the move. Impact force distribute more evenly around the core than the individual joints so you're getting more resistance for your movement.

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    Quote Originally Posted by lwiew View Post
    My right forearm is like....double my left forearm... Is this bad? =S
    It depends on what you count as bad. In my opinion it is bad because your center of gravity will be away from the center of your body rather then closer to it due to more weight on one particular side then the other. Ideally each side should be evenly developed so the center of gravity can be close to the middle making it easier to stay balanced on the court. In other words if you want to stay balanced on the court it's best to have equivalent muscle development on both sides of the body.

  14. #14
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    i like to wear the ankle weights about 8 hours per day (week days at school)

    and i keep hearing ppl saying its bad for me.....are they ryte?

    anyways, i'll usually say that i have to push myself(mostly my leg) more

    but of course i dont wear them on while playing..

    i just want to be like Rock Lee in naruto

    thanks for listening

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