TOP SIMPLE TIPS to reach your potential!!!!

Discussion in 'General Forum' started by waiwai8, Apr 8, 2010.

  1. waiwai8

    waiwai8 Regular Member

    Joined:
    Oct 24, 2004
    Messages:
    106
    Likes Received:
    0
    Occupation:
    Policy & Research Coordinator
    Location:
    England, London
    Hello all

    Through this thread I want to share what I have learned through the 22 years that I have been playing badminton at a competitive and social level.

    I am not a professional player nor do I claim to be an expert in what I’m about to advise but below are components that I have identified as important as they have helped me to optimise my condition and level of play over the years.

    1. FITNESS TRAINING – the foundation to being good at any sport!

    a) Core strength – building this up increases your overall strength, speed and power. You can improve this area by undertaking high intensity activities for short periods of time (aka anaerobic exercises) e.g. low repetitions of lifting heavy weights
    b) Endurance/stamina – build this up to ensure you are not out of breath so quickly! You can improve your endurance by undertaking aerobic exercises e.g. increasing repetitions of weightlifting but at a lighter weight or by setting yourself goals on the treadmill
    c) Flexibility – with all the lunges, jumps and stretching involved in badminton, DO not neglect this! Most gyms have a chart to show which parts of the body you can improve your flexibility. I suggest that you set and follow your own programme –even if it’s limited to certain parts of the body where you think should be developed the most.

    ** After training do cool down stretching exercises!! - The main aim of the cool down is to promote recovery and return the body to a pre exercise, or pre work out level. During a strenuous work out your body goes through a number of stressful processes. Muscle fibres, tendons and ligaments get damaged, and waste products build up within your body.

    2. EQUIPMENT – getting the right equipment is essential in optimising your game.

    a) Shoes – everyone has their preference. But you should look for the right thickness in the sole, width and durability.

    Example 1: My feet are wider than most so I have pair of Yonex SHB200 for wider feet. I have a shallow arch (flat feet) too so I need more support and absorption so I’ve added Sorbothane insoles. In sum I feel more comfortable and impact resulting from lunging and jumping has been greatly reduced hence I feel less fatigued.

    Example 2: My friend’s feet are normal width and he has a normal arch. He wears standard fitting shoes with a relatively thin sole as it is lighter and for more ‘feel’ and speed on the court.

    b) Racket – No such thing as the best racket, no one size fits all! You should only buy the most SUITABLE racket for your style of play.

    For example, I am an attacking type player playing from the baseline in doubles but I want some degree of control at mid court and net. My main racket is Yonex Arc 10, strung at high tension, the repulsion is very good. Conversely, as it ‘holds’ the shuttle for a nano second longer on impact. I have that extra time to play a more controlled shot. Other things to look at in a racket are;

    i) Grip size – this can slightly affect the degree of control you have on your racket swing and whether you develop 'tennis elbow'. If you have big hands its better I think to have a larger grip size e.g. Yonex UK come in standard G3 size, but as my hands are smaller than most I get my rackets from Asia where the grip sizes are smaller (e.g. G4 or 5). Also, be careful you don't get a racket which has a small grip size as you might develop 'tennis elbow'.
    ii) Grip – the more it grips the better. I personally prefer tacky grips
    rather than towel or dry grips
    iii) Racket weight – generally rackets weigh between 85 to 89g
    (Yonex’s 3U). Along with factors such as racket material, string type and string tension, you should also find the right frame weight. Too light then you might lack power if you’re an attacking player, conversely, if it’s too heavy you might lack swing speed if you’re a front court player

    3. PRACTICE TRAINING/PLAY – There are clubs that just play, some do a mix of badminton specific training (e.g. shadowing, shuttle runs and exercises that will help to improve certain movements). Make sure you’re aware of your needs i.e. playing socially or competitively, you should find the appropriate club to practice or play at. At the end of the session, as in Fitness Training

    ** Do cool down stretching exercises!!

    4. BIOMECHANICAL/CHIROPRACTIC ASSESSMENT – If you’ve played badminton for a number of years and you’ve never had such an assessment I suggest you do so. Please READ on as this is commonly overlooked!!!!

    Such an assessment involves a complex evaluation of the feet, legs and body position whilst weight-bearing and non weight-bearing. Some people are more prone to musculo-skeletal related conditions caused by, for example, repeated incorrect movements during training over many years or not properly warming up before starting play or properly cooling down after play or exercise. For example, I had developed a number of problems which I was not aware of a number of years ago.

    a) 'Shoulder problem' – I smashed a lot when I was younger to the extent that my arm came out of socket regularly for about a year (and when it did it the pain was excruciating!!). Ever since then my vertical reach (e.g. to smash, clear or drop) was limited to about 90% but as my reach declined gradually I didn’t know it was a problem until the chiropractor gave me corrective treatment and advice to help me recover.

    b) ‘Feet pointing outwards’ – normally feet should be more or less pointing forward when you’re walking, running or standing. Mine was about 30 degrees pointing sideways. The source of the problem turned out to be biomechanical where in fact my hips were actually misaligned. I didn’t know this affected my footwork in badminton. After treatment my feet were straight.

    c) ‘One leg slightly shorter than the other!!’ – this was another biomechanical problem I developed when I was younger. This affected my general stability as more weight was borne on one leg. The chiropractor sorted this out for me and suggested exercises I can do to keep it this way.

    My point is that sometimes you might not realise you have a problem until you go for an assessment. I got my problems sorted out and I’m playing better not because I’ve improved my technique but because 1) I can play steeper shots as I got my shoulder fixed and become much more stable as I got my hips and legs fixed. Increased stability means increased efficiency in movement and more energy to expend enhancing my overall game.

    SUMMARY

    My advice is;

    1) Train to increase your strength, endurance/stamina and flexbility
    2) Get the right equipment according to your specific requirements and style of play
    3) Attend appropriate the training or clubs depending on your needs
    4) Go for regular health check ups to ensure you are in peak condition

    Happy playing!

    Wai
     
    #1 waiwai8, Apr 8, 2010
    Last edited: Apr 8, 2010
  2. yippo888

    yippo888 Regular Member

    Joined:
    Dec 7, 2004
    Messages:
    454
    Likes Received:
    61
    Occupation:
    Therapy Radiographer
    Location:
    Nr Guildford, England
    good points wai! i get sports physio treatment as part of my membership at the gym so she is doing some treatment sessions for me. also got a good instructor at gym we are doing excercises more specific to badminton should be a good season next year la man!
     
  3. cooler

    cooler Regular Member

    Joined:
    Apr 25, 2002
    Messages:
    21,811
    Likes Received:
    23
    Occupation:
    Surfing, reading fan mails:D, Dilithium Crystal hu
    Location:
    Basement Boiler Room
    that pretty well write off a full time job or studying or starting a family:D...
     
  4. Swingbadabada

    Swingbadabada Regular Member

    Joined:
    Oct 12, 2008
    Messages:
    262
    Likes Received:
    0
    Occupation:
    Student
    Location:
    Newcastle Upon Tyne,UK
    You really believe: Conversely, as it ‘holds’ the shuttle for a nano second longer on impact. I have that extra time to play a more controlled shot.
     
  5. waiwai8

    waiwai8 Regular Member

    Joined:
    Oct 24, 2004
    Messages:
    106
    Likes Received:
    0
    Occupation:
    Policy & Research Coordinator
    Location:
    England, London
    no, its not what i believe, its what i feel..but it just so happens to be consistent with what yonex says about the arc series.
     
  6. visor

    visor Regular Member

    Joined:
    Dec 7, 2009
    Messages:
    16,401
    Likes Received:
    2,001
    Location:
    Vancouver, BC
    Good list to start.

    Also, don't forget about:
    - nutrition, especially days to hours before important games
    - mental attitude, because we all have some "off" days
    - good coach
    - good stringer
     
  7. Babyface

    Babyface Regular Member

    Joined:
    Oct 15, 2008
    Messages:
    666
    Likes Received:
    0
    Occupation:
    Student
    Location:
    UK
    wow. useful tips.
    been playing for almost a couple of years now and would love to meet up sometime to learn a few things if you're about in london sometime
     
  8. Jim.Sinau

    Jim.Sinau Regular Member

    Joined:
    Mar 31, 2010
    Messages:
    13
    Likes Received:
    1
    Occupation:
    Technician
    Location:
    Malaysia
    Waah... good information to share all round. I read the post and realised that I'm on the same path that he was years ago... I don't want those problems... good thing waiwai wanna share... thanks in bunches.
     
  9. jaiyen

    jaiyen Regular Member

    Joined:
    Aug 14, 2009
    Messages:
    102
    Likes Received:
    1
    Occupation:
    Student
    Location:
    Melbourne, Australia
    ah fitness! my old enemy :mad:
     
  10. waiwai8

    waiwai8 Regular Member

    Joined:
    Oct 24, 2004
    Messages:
    106
    Likes Received:
    0
    Occupation:
    Policy & Research Coordinator
    Location:
    England, London
    Yea that's right Visor

    with regards to a stringer, perhaps it's better to learn to string if the player is constantly snapping his/her strings often e.g. through many competitions.
     
  11. waiwai8

    waiwai8 Regular Member

    Joined:
    Oct 24, 2004
    Messages:
    106
    Likes Received:
    0
    Occupation:
    Policy & Research Coordinator
    Location:
    England, London
    hi

    i live in east london, stratford. i often go to central london too. can meet up briefly if convenient sometime.

    thanks

    wai
     
  12. waiwai8

    waiwai8 Regular Member

    Joined:
    Oct 24, 2004
    Messages:
    106
    Likes Received:
    0
    Occupation:
    Policy & Research Coordinator
    Location:
    England, London
    thanks for your compliment!

    yes if u dont wanna develop those problems then make sure you do proper warm ups and cool downs and get regular check health check ups or physio treatment (if playing a lot) to keep in optimal condition. as i said players can develop problems that they may not realise is a problem until they have it checked out.

    also, be sure to see the right professional..

    Chiropractiors diagnoses, help to treat and prevent mechanical disorders of the musculoskeletal system, especially the spine, under the hypothesis that these disorders affect general health via the nervous system.

    Musculo-Skeletal PODIATRISTs specialise in lower limb Biomechanical disorders with specialist interest in running injuries and heel pain.

    Physiotherapists evaluate and improve movement and function of the body, with particular attention to physical mobility, balance, posture, fatigue, and pain.
     
  13. Gollum

    Gollum Regular Member

    Joined:
    May 23, 2003
    Messages:
    4,642
    Likes Received:
    298
    Location:
    Surrey, UK
    How can a chiropractor change the length of your leg?

    I thought the only way to lengthen a short leg was through serious surgery: they break your leg (by jumping on it!) and then stretch it over many months with an external fixator cage; the new bone growth covers the gap.

    I know someone who had this done; it was unimaginably painful.
     
    #13 Gollum, Apr 9, 2010
    Last edited: Apr 9, 2010
  14. waiwai8

    waiwai8 Regular Member

    Joined:
    Oct 24, 2004
    Messages:
    106
    Likes Received:
    0
    Occupation:
    Policy & Research Coordinator
    Location:
    England, London
    sorry, i didnt mean change the length of my leg literally. but in some way my leg was misaligned so it 'seemed' like one leg was shorter than the other, some kind of biomechanical problem. after he gave me corrective treatment i felt my weight was evenly distributed and i'd felt lighter on my feet.
     
    #14 waiwai8, Apr 9, 2010
    Last edited: Apr 9, 2010
  15. Addict123

    Addict123 Regular Member

    Joined:
    Nov 16, 2009
    Messages:
    98
    Likes Received:
    0
    Location:
    Germany
    Great post, waiwai.

    Very true, and much neglected especially at the casual level. And not only for sport, but for anything in life.

    You can use weights, but there are also lots of BWE (body weight excercises) which are more than sufficient. For example, a workout consisting of pushups, dips, pullups (on a door frame or a tree or...), BWE squats and the planche (with hips or legs on the ground, if necessary) is more than enough to a) give *functional* muscles of steel and b) make sure you can't even move afterwards, if done right. ;)

    These basic excercises are more than enough, and can be made much more difficult if needed (i.e., pushup => one-arm pushup => one-arm pushup on the fingertips => handstand pushup...). We're talking Bruce-Lee-like fitness potential here.

    Weights are fine, but many use weight training as an excuse not to do it (i.e. "I have no time to drive to the gym" or "I cannot train today because my spotter does not have time"). BWE can be done everywhere, anytime and is basically riskless.

    Here I have to disagree a bit. Stretching is much discussed and often controversial, especially post-training stretching.

    IMO, the only reason to do stretching after training is that you are already warmed up. But if you had a very stressful training session, and you already incurred minor muscle damage (of the type that will give you sore muscles next day), then stretching will only make these micro-injuries worse, but it will do nothing to heal them.

    Also, there has been no evidence that stretching right after other efforts has any particular benefit (instead of stretching at another time).

    I'd suggest stretching on the non-training days (be sure to warm up). For cooling down after Badminton, I'd suggest simply jogging a few minutes (not full-out running), or waving the arms around, basically the same you do for warmup.

    (Just to make sure: I mean intense stretching to enlarge movement capabilities, with a feeling bordering on pain. I do not mean the light dynamic "stretching" that is often seen (i.e., waving the arms around etc.), which indeed may be a valid cooldown as it is simply moving some muscles, without trying to stretch them past their limit, and which probably should not be called "stretching" at all, but rather... cooldown/warmup ;) ).

    Same to you! :D
     
    #15 Addict123, Apr 9, 2010
    Last edited: Apr 9, 2010
  16. waiwai8

    waiwai8 Regular Member

    Joined:
    Oct 24, 2004
    Messages:
    106
    Likes Received:
    0
    Occupation:
    Policy & Research Coordinator
    Location:
    England, London
    thank you addict for the useful informative feedback!

    yes i totally agree with your comment with regards to casual players neglecting fitness training. i find that there is too much talk of doing flashy jump smashes, high difficulty reverse slices etc when some players cant even touch their toes or run out out breath after just two games. then they may start blaming their equipment e.g. racket, strings etc etc..when it just comes down to their lack of fitness, flexibility...sigh

    i am no expert in what i have advised with regards to warming up and cool down as i stated at the outset but generally i know that warming up and cooling down are generally important albeit what types of warm up/cool down exercises to do either under what circumstances an when i am not too clear about but which you have clarified for us.

    my aim through this thread was to provide a very succinct set of tips in case ppl might get bored and put off but i welcome feedback that will add to or improve what i have advised.

    thank you

    wai
     
    #16 waiwai8, Apr 9, 2010
    Last edited: Apr 9, 2010
  17. Addict123

    Addict123 Regular Member

    Joined:
    Nov 16, 2009
    Messages:
    98
    Likes Received:
    0
    Location:
    Germany
    Aye, warming up and cooling down is definitely important.

    "Stretching" is something different than cool-down in general, I just wanted to point that out to differentiate it from "cool-down".

    http://frayedlaces.blogspot.com/2009/09/stretching-friend-or-foe.html

    (The good thing is, if you google "stretching", you quickly get lots of pictures of very... stretchable people which are quite easy on the eyes. :D )
     
  18. waiwai8

    waiwai8 Regular Member

    Joined:
    Oct 24, 2004
    Messages:
    106
    Likes Received:
    0
    Occupation:
    Policy & Research Coordinator
    Location:
    England, London
    lol

    it's just that i have done light stretching as a way to cool down and relax my muscles after a heavy training session as advised by some coaches.

    ill look the link up later thanks! ;)

    wai
     
  19. Gollum

    Gollum Regular Member

    Joined:
    May 23, 2003
    Messages:
    4,642
    Likes Received:
    298
    Location:
    Surrey, UK

    I'm surprised to hear this. As part of a post-badminton cool-down, Badminton England recommends static stretching for 5--15 minutes, with each stretch held for 15+ seconds.

    The main purpose of static stretching here is to return the muscles to their normal resting length (or slightly longer). Muscles typically shorten during exercise, especially when the activity is intense. Static stretching also helps to squeeze lactic acid out of the muscles, thereby promoting recovery.

    Here's a good, evidence-based page about warm-up and cool-down.

    Static stretching is often uncomfortable, but it should never feel painful. Never push a stretch to the point of actual pain; pain during stretching probably indicates that you are damaging yourself.
     
  20. Babyface

    Babyface Regular Member

    Joined:
    Oct 15, 2008
    Messages:
    666
    Likes Received:
    0
    Occupation:
    Student
    Location:
    UK
    maybe one day, if time is right
     

Share This Page