How i increased my smash speed by 30%

Discussion in 'Techniques / Training' started by charliebadders, Jul 22, 2011.

  1. charliebadders

    charliebadders Regular Member

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    Hey Guys :)
    I thought i would share some of the exercises i've been doing to train my arm and rotational speed. I bought a set of resistance bands about 2-3 months ago as i thought i would train my rotatorcuff to avoid injury, but these things are amazing and i've done many other exercises too. I feel i have most benefited from these 2 exercises http://www.youtube.com/watch?v=h1KLFK1gxEE&feature=relmfu and http://www.youtube.com/watch?v=JIfEOFuTEdY&feature=related. i know the second video is for baseball pitchers but when i saw it i thought it looked similar to a badminton overhead shot, so i've been doing about 3 times a week for the last 2 months and i've seen great results. i also have done these exercises to which i feel has helped contribute to my improvement http://www.youtube.com/watch?v=JbZYOVrkIRs and pronator teres exercises using a hammer to pronate and supinate. Overall i have seen great improvement to my smash and it has taken my game to a new level, many of my friends have commented on how much my power has increased and joke that i must be taking steroid lol :p the only downside that i've seen so far is that it takes time to develop control on your clears as i would lose many points a game hitting the shuttle 3-5ft past the baseline.


    Before starting these exercises make sure your technique is good, as you would see a greater increase in performance if you improve your technique. However, if you a looking to add another edge to your game and you feel your technique is good add these exercises to your training and you might get the same results as me :)
     
  2. Fidget

    Fidget Regular Member

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    Good exercises. :)
    But I would advise any newbie to weight training to be careful when working the rotator cuff. If you try too much resistance, or do it in a jerky manner, or don't have the proper postiioning/support, you can really hurt yourself. A general precaution for anyone out there who isn't sure of themselves from just watching these videos: please see a trainer who can show you how not to hurt yourself.
     
  3. kel_sn

    kel_sn New Member

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    Yes. Proper warm up then follow by stretching before doing these exercises. :)
     
  4. greblu

    greblu Regular Member

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    Maybe you should increase you string tension to 30 lbs +
     
  5. logicalguy

    logicalguy Regular Member

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    Great exercises, thanks! Also, I second what Fidget said about rotator cuff exercises a couple of posts above..
     
  6. latosboy

    latosboy Regular Member

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    I tried this exercise and it did improve my smash!... a smashing exercise indeed.. thanks for posting!
     
  7. Mikael

    Mikael Regular Member

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    "How i increased my smash speed by 30%"

    How did you measure that?
     
  8. leongwaipak

    leongwaipak Regular Member

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    I thought higher tensions tend to make it harder to smash?..

    But the exercises makes sense to strengthen your smash. But having a good technique ensures you don't hurt your elbow or arm socket when trying to smash too hard.
     
  9. proddy

    proddy Regular Member

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    The baseball excercise makes sense. My coach described the overhead shots to me as just like throwing a ball. Once he mentioned that, I pretended to throw a ball and scored my first real clear.
     
  10. greblu

    greblu Regular Member

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    Yes it is harder,
    but if you do it right (right timing and point of contact) the smash will be harder aswell^^
    (but it need some time to get used to it, before you can retrieve the extra power^^)

    But the higher tension will improve your control in the other strokes significantly. So you will not "lose many points hitting the shuttle 3-5ft past the baseline."

    When I play with my 24 lbs racket, I struggle keeping the shuttle inside so I lose lots of points. With my 30 lbs racket they are all go exactly where I planned it ^^
     

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