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Discussion in 'Techniques / Training' started by Thivan, Oct 25, 2006.
can you give me some tips in building strength in your wrist
btw i am only 13
Please do a search there are A LOT of treads like this. http://www.badmintoncentral.com/forums/showthread.php?t=20149&highlight=wrist+training
having the racket in your hand,
move the racket with mostly your wrist in a movement path like the infinity symbol, this particular movement generally resambles the fore hand wrist movement and the back hand wrist movement.
learn to do it with a rather relax grip , have some room between the palm and the handle so u can let your finger play some role as well.
its a simple way to exerise your wrist in a badminton way where its easy to do in anywhere, yr wrist will get tried rather quickly so consider it good exercise, if it gets less challenging by time then increase the speed and even more put the racket cover on as well the air resistence will give some new meaning to same routine
technique is more important than strength, but if you want a strong wrist, then do some wrist curls.
I have a friend who had this problem and he's manage to improve it with a powerball.
I not advertising it, as I think it looks silly and it's a toy but it works for him.
Me, I just go out to the gargen and back-hand wrist flick the racket at thin air for 10 minutes until I obtain a reasonable 'swoosh' sound...which is also sad
just play lotsa badminton? i'm a 17 yr old player, and i havent undergone any training. lotsa playing with frds naturally strengthened my wrist, now i can clear just using my wrist, but still got a bit to go before my backhand clear is complete. Of course, push urself to the max when u play seriously. At the club i play at, i'll push myself to my limit. During say, important games, I keep playing, regardless of having a twisted ankle or cramp. Just play and think about ur game, everything will slowly come into place. =]
The wrist is important, especially for the reaction speed and control of your shots, but remember: It is a very weak spot, and to overuse it can lead to injuries. If you want to use proper technique and have sufficient power in your shots, you shouldn't merely rely on it to get you through, it's not enough for the most part and can start hurting if abused.
However, the wrist is still important, and to strengthen it, there's a relatively simple exercise:
1) Holding your racket, have your arm straight out, with racket pointing up.
2) Rotate your wrist from this position (with racket pointing at 90 degrees, facing straight up, hte face of the racket facing forward) to your racket facing flat (0 degrees, with racket pointing forward, and the face of the racket facing up).
3) Perform this action for a few minutes, and besides the wrist exercise, your arm will start getting sore. After about 2-5 minutes (depends on how much you can take, don't hurt yourself too much), stop the exercise and rest, drink water, etc.
4) Do again.
5) Do three sets every day. Should help, and doesn't take too long.
twisted ankle or other risky injuries is a bit extreme, if you can't carry on then don't, you'll just end up hurting yourself even more, playing with a twisted ankle or other injuries can cause long term damage i believe. just know your limits, and know the consequences if your willing to keep playing and having a lowered chance of winning while risking long term damage to your body.
of course i know my limit, I'm just saying games where winning is very important i try my best regardless. I'm still aware of my physical well-being. I just don't push it in practices, since I don't want a permanent injury. But i have had games where the score between the school were 5-5, and i was playing singles or whatever. Trust me, in some situations u get pretty desperate. But of the times i've actually cramped up and twisted my ankle, i just had to finish off the game pretty fast and rest. Besides, i have a dream to improve and compete in higher-ranked tournaments. SO i really gotta take care of myself.
back on topic, just play lots to improve. Without knowing it, u'll eventually have a backhand shot which produces sound. I realized i did after a while. Pushups strengthen the wrist somewhat, another alternative is to do light weight-lifting. More reps at a lower weight. It builds muscle slightly slower, but that's better than getting hurt, eh?
hm, besidepractising wirh racket, mainly Im practisi my wrist when I'm skipping. When you jump try to move the rope using your wrist. This way, you can practice your wrist and also jumpund and of couse ur stamina
Yard work, single arm wood chopping and hammering nails into a 6 x 6.
try doing finger push ups , it makes your fingers alot stronger, and is a bonus if you play volleyball as well.
How about playing badminton with a tennis racket? ^^
Negative Ghost Rider, use a squash racket instead.
Indeed not. I heard that some team (Indonesian? Malaysian? I forget)used to train like this, and though they were good, years later, they would have terrible injuries to their tendons, muscles, etc. It's not good for you. Rather, I advise trying less strenuous and safer alternatives:
1) If your strings break on a certain racket, instead of restringing it, wrap the head with duct/packaging tape similar to how you would have the strings set up (up/down and sides), and use that to practice against the wall. This will:
(a) Give the racket more air resistance, making it harder to swing.
(b) Make it slightly heavier, making it harder to swing.
(c) Give it less tension, meaning that you have to hit harder to make it bounce properly.
For extreme effects, use a wall that provide the lease bounce possible, as it will bounce erratically (testing your reflexes), and you'll have to hit harder to make it come back to you.
2) Practice shots with (once again) a broken racket. However, this time, the racket must be broken from the head down, but still have some of the shaft. Poke a tennis ball onto the end of the shaft and glue/tape/stickify it onto there. Practice your swings, and the added weight makes it harder to swing.
Has anyone have had any experience with the Forza Power Trainer racket to strengthen your wrist?
That's a good start but I, and others that play with heavier rackets, feel it's too light for training. My Cab 20 Tour Special with string and an extra overgrip is already 103-105 grams (I weighed them).
Just purchase a $10 stainless steel "PE" (physical education) racket. It's going to be around 150grams. Once you get accustomed to training with that and build-up more strength, eventually move up to a 180-200 gram squash racket.
one of the indonesian coach at ggbc in menlo park uses a training racket from indonesia that must have weight 350 to 400 grams -- as heavy as my squash racket!! if not heavier, and yet, its a badminton racket! i asked him how much it was, he told me about $30. i guess its only sold in indonesia. i wish i have one, cuz the grip is just like my badminton racket's grip.
I highly doubt it's not 350 to 400 grams, that's way too heavy. Was it a Kason racket (white with blue writing)? If so, I've tried it, Mona has one. It's about 200 grams and yes, only sold in Indonesia.
nope, it wasn't a kason racket. some off brand racket...that has "training racket 160" on the shaft. and its really heavy. more than 200grams im sure. because i have my squash racket and i compared it this particular racket, and the badminton racket is heavier. and my squash racket is more than 200grams. it seems the whole shaft and head is made off steel...i dont know....but i know its more than 200grams