3 weeks of vert shock results

3 Weeks Of Vert Shock Training Results

Hey everybody, I’m Kevin from Get Good At Badminton and welcome to another blog post. A couple of weeks back, I started a training program called Vert Shock, which is designed to improve your vertical jump height and help you become more explosive. After about 3 weeks of training, I decided to make a video showing my results.

Here’s the video:

But since I know that not everybody wants to watch a video, I’m also creating this blog post for those people who love to read instead.

The content is basically the same from both the video and the blog post.

What Is Vert Shock?

You may be wondering, what is Vert Shock?

As mentioned in the introduction, Vert Shock is a training program designed to improve your vertical jump height and help you become more explosive.

It claims that you can get a 9-15+ inch increase in your vertical within the 8 weeks of the 3-step program. Here are the three steps:

  1. Pre-Shock Phase (1 Week) Meant To Ease Into The Training
  2. Shock Phase (6 Weeks) Regular Training
  3. Post Shock Phase (1 Week) Cooldown

I’m currently in the shock phase starting week 4. So far, I’ve been pretty impressed.

If you check out the Vert Shock website, you’ll notice that it talks a lot about dunking and is primarily targeted towards basketball players.

vert shock website

But after doing the Vert Shock program for some time, I can confirm that it helps a lot with badminton as well.

Not only will you be able to get steeper jump smashes, but you also become more explosive on the court and move a lot faster. Every time I go on court, I feel like I’m much more springy, and it’s easier for me to attack.

I’ll tell you about some of the results later on in this post. First, what I like.

What I Like

1.  It Works

The training program has definitely proven to work so far. Within the first week, I was able to get an extra 4 inches on my vertical jump and then add another 2 inches two weeks later.

Recently, I did a quick test again (a few days after creating the video), and I got another 3 inches.

It’s quite amazing how much I progressed.

2.  You Can Train Anywhere

Unlike many training programs that require you to have a gym or weights, you can do Vert Shock anywhere.

All the exercises in the Vert Shock training program are bodyweight exercises.

If you watch the video, you’ll actually see that I’m training in a house going through renovations because it’s too cold outside since I live in Canada and it’s winter.

There’s hardly any space in my house right now.

Wooden baseboards and tools are lying everywhere. So if I can do Vert Shock with a house that’s going through renovations, you undoubtedly can as well.

3.  Beginner Friendly

The third thing I like about Vert Shock is that it’s beginner-friendly.

The pre-shock phase was quite good at easing you into the program, and the video tutorials on how to do the exercises are very easy to follow along as well.



What I Dislike

1.  Lack Of Advanced Training

On the note of Vert Shock’s beginner friendliness, Vert Shock is disadvantaged in that it doesn’t offer anything to those that want to do more.

Sometimes, the training just feels lackluster. The shock phase doesn’t change at all across the span of its 6 weeks. You’re always doing the same amount of sets and reps.

I feel like Vert Shock should slowly increase the intensity or add extra training drills for advanced trainees.

2.  No Endurance Training

Vert Shock is meant to increase your vertical jump height, and it’s proven to be able to do so. It’s a fantastic training program with hardly any holes.

But if I were to be nit-picky and really try to point out something, I would talk about how I wish Vert Shock not just improved your vertical jump, but also how it could improve the number of times you can perform those vertical jumps.

Although I play more explosively on the court and can jump smash harder, my stamina has still remained relatively the same.

So for a few rallies, I can go full speed and dominate my opponents. Then for the rest of the game, I play at a slow pace.

Like I said in the video, it kind of sucks when your deadly jump smash is a one-time thing. It would be lovely if Vert Shock trained your ability to jump over and over again.

Other than these two things, I haven’t really found anything that I dislike about Vert Shock. I truly am impressed with Vert Shock’s quality and ability to generate results.

Speaking of results, let’s jump right into my vertical jump increases.

Results – Gaining Inches On My Vertical Jump

Like mentioned before, I added an entire 6 inches to my vertical jump across the span of 3 weeks.

My brother is also doing Vert Shock, but unfortunately, he started late and only got a 1-inch increase.

vert shock first test
Week 0: First Test
vert shock second test
Week 1: Second Test
vert shock third test
Week 3: Third Test

 

Vert Shock Andrew First Test
Week 1: First Test
Vert Shock Andrew second test
Week 3: Second Test

Over the next few weeks, we will continue to train and show you the results of Vert Shock. Hopefully, we’ll continue to build vertical jump gains.

If you would like to give Vert Shock a try for yourself, check it out in the link below.

==> Check Out Vert Shock Here!

Conclusion

I’ve only been doing Vert Shock for 3 weeks, and it is already showing results. I can’t wait until a few more weeks pass and see what happens.

There are also a ton of bonuses Vert Shock gives out that I will go test out and show you if they’re helpful or not. Definitely give Vert Shock a try if you want to jump higher and create more deadly jump smashes.

Thanks for reading! If you have any questions or comments, don’t hesitate to put them down in the comment section below. Good luck in your games and have a great day!

What I Learned From Playing Badminton In China

After about three weeks of training in China, I learned a lot about badminton. Training in China allowed me to take a completely different perspective of badminton as a game. In this post, I will tell you about what I learned from playing badminton in China.

This post is sort of like a follow-up post to my Badminton Training Program In China post, where I talk about the structure of the training and the types of drills I did in China.

You can check that post out here: Badminton Training Program In China (An In-Depth Guide)

This post, however, I will be going through some of the other things I learned that you could apply in your games.



How To Create Super Steep Angles

When I was training in China, the coaches saw lots of issues with my swing after watching me play various drop shots and smashes.

I could never produce a great angle on these shots.

My drop shots were often too high above the net, either giving my opponent time to recover on the defense or an opportunity to end the rally right away.

My smashes were up at my opponent’s body, allowing him to quickly use all the power that I had generated against me to play a block angled downward on my side.

My coach was looking at my swing and saying that I needed to angle my shots down more by hitting the shuttle with my racket face at a lower point.

I needed to hit the shuttle at a lower contact point to get a steeper angle on my shot.

My coach said that any contact point as long as it’s before your arm becoming parallel with ground is fine, so do your best to hit it at the lowest point possible.

Then he told me to do some shadow drills. He said to swing my racket slowly and look at my contact point and envision myself hitting the shuttle.

That’s what I did a lot.

Whenever I had the chance, I would pull out my racket and swing my racket slowly looking at my contact point for smashes and drops.

The other thing he told me to do was explicitly focus on the moments directly before contacting the shuttle. He wanted me to focus on the flexibility of my wrist and forearm rotation.

I practiced that shadow movement a lot, and it helped me focus on how to create steeper angles in my smashes and drops.

Badminton Is A Game Of Speed, Not Strength

My backhand sucks, and my coach and teammates found that out.

We were drilling backhand clears, and I just couldn’t do it. The clears were always inconsistent and to the middle of the court. I didn’t practice this shot enough as I always made it through playing drop shots.

My coach and some of the other players tried to give me some advice on my swing. Stuff about how I should flick my arm faster, hit it higher, etc., but it didn’t click.

Later on in the week, I went to have a mini private lesson with a friend of my grandparents.

She was a gym teacher in her 40s who used to play badminton competitively and was kind enough to give me a few tips and pointers on badminton and feed me a few shots.

At the gym, I asked to practice my backhand clear. After a few swings, I was still frustrated at my backhand clear.

Luckily, one of the coaches for Changsha’s top school team was there, and my teacher asked him to give me some pointers.

I went through a whole reform on my swing starting from the beginning. The coach taught me Taufik Hidayat’s backhand form, and currently, I’m still practicing it.

The new form has undoubtedly made my backhand drops cleaner. Now I’m focusing on improving my clears.

Here are a few backhand drills that you could try as well: Badminton Backhand Drills – Improve Your Backhand

The coach that taught me a new backhand form said two essential things.

  1. Badminton is a game of speed, not strength.
  2. Playing a backhand shot should feel super relaxed.

Sometimes, my clears and smashes on both my forehand and backhand suck.

I can distinctively remember some jump smashes.

I would tense every muscle in my body up, jump up, and swing as hard as I could. I either end up smashing into the ground or producing a shot that my opponent easily deflects.

Either way, it was not a good fate for me.

I couldn’t produce as much power as I wanted to, especially in a climate where it’s much more humid, and shuttles fly a lot slower than here in Canada.

After getting a few pointers for my backhand shot, I learned that the two tips I listed above applies to everything.

If I wanted a huge power smash or effortless clears, I needed to be relaxed and focused on hitting the shuttle fast instead of focusing on using as much force as possible.

The Art Of Slice Drop Shots

Chinese players love to slice. Nobody plays drop shots by slowing their swing down. Everybody just slices the shuttle.

I should practice my drop shots a lot more. When I went to China, my drop shots were pretty horrible.

Either I hit it into the net or I hit a drop shot that was way too high and slow, allowing my opponent to net kill. Another problem was my aim. It seemed like I was always hitting the shuttle to the middle.

Thus, my coach got me to practice slicing the shuttle for more drop shots.

In the beginning, it was quite challenging to get the hang of it. Things were worse than before.

Slicing requires a ton of practice. You have to slice it just enough at a certain angle to produce your desired shot. Otherwise, they fly out of the sidelines, or there’s not enough power to get the shuttle past the net.

Over time, I got better. My slice drop shots still aren’t as good as I would like them to be, but things are improving.



The most noticeable difference between a slice drop shot and a regular drop shot is how deceptive you become. After a bit of practice, my cross-court slice drops from the forehand side has gotten really good.

I’ve been getting nearly half of my points in all matches from my forehand slice drop consistently.

What makes a slice drop so powerful is because you’re swinging your racket at the same speed as a smash or clear. Opponents often anticipate a smash or clear and start moving back, not realizing that you’re playing a drop shot.

Then it’s too late, and your opponent is either forced into a bad situation or loses the point.

You can still produce the same deceptive results with a regular drop shot, but it’s not nearly as comfortable.

Regular drop shots are created with the same swing as a smash except slowing down last second before hitting the shuttle to create a slower shot.

The slowing down last-second part is challenging to accomplish. Most players will start their swing slow. While you can still produce good quality drop shots, your opponent can see you swing slowly and will expect a drop shot.

If you start your swing fast, you might not be able to slow down as fast, so you’ll end up playing a half-smash or full smash, which is entirely different from a drop shot.

With a slice drop shot, it’s much easier to be deceptive because you’re swinging your racket at the same speeds as all other shots. It makes it a lot more difficult for the opponent to react.

Here are some drills you can do as well to practice your drop shot: Badminton Drop Shot Drills

The Aggressive Flat Badminton Playstyle

In addition to slice drop shots, I also noticed that Chinese players love to play flat and aggressive in singles. It’s completely different from the slower-paced rallies that I’m used to.

We were doing attack and defense drills, and I was quite surprised when I was supposed to be attacking. It didn’t feel like I was attacking because all the lifts were so flat and fast, I almost always had to play defensively.

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Again, over time, I got used to it.

It caused me to become a more explosive player. On the court, I had to be able to jump up and smash down flat lifts instantly, or else they would become too low, and I’d be forced into playing a clear or drop.

On the defense, I had to react to a lot more drives. I would lift, then my opponent would smash. Then I would block, and my opponent would drive it at me.

When I played a few games against other people, they regularly made flat pushes towards my forehand and backhand. To match their aggressiveness, I needed to be a lot faster and learn how to force these pushes to my advantage.

I had also subconsciously adapted parts of the Chinese aggressive badminton playstyle.

When I came back to my old club, I was able to severely pressure some of the players I was playing against and won a lot of points by pressuring players to the back with flat pushes.

I’ve also started driving at players more often. This increase in pace was too much for many of the players I faced. The only problem was that it sapped a lot of energy for me as well.

Time to do a ton of endurance training!



Conclusion – What I Learned Playing Badminton In China

These were some of the key takeaways from China. For a quick recap, here are quick summaries for what I learned.

  1. Do tons of shadow movements focusing on wrist and forearm movements in an overhead swing to create steeper angles.
  2. Be relaxed. Stop trying to swing so hard and think of swinging fast instead to generate power.
  3. Use a slice on my drop shots to become more deceptive on the court.
  4. Up my pace and play flat pushes and drives to create extra pressure on my opponent.

I hope you can also take away a few new learnings and try some of the things I talked about today in your game. If you have any questions or comments, please leave them down below.

Good luck in your games and have a great day!

badminton training program in china

Badminton Training Program In China (An In-Depth Guide)

Hey, fellow badminton player, it’s been a long time since I last posted here on Get Good At Badminton. I actually took a trip to Changsha, Hunan. I had the opportunity to experience a badminton training program in China for three weeks. Now that I’m back in Canada, it’s time for me to share what I learned in China and give you an in-depth training guide to help you get good at badminton.

Badminton training in China was tough, really tough. I was training with a bunch of high school students, and it was completely different from what high school students do in Canada.

We were basically training like full-time professional badminton players even though the group I trained with was nowhere near the Chinese national level.

Here’s our weekly and daily schedule.

Badminton Training Program General Structure

In China, we trained five days a week with two 2-hour sessions every day, except for Thursday. Here’s what it generally looked like:

Monday:

  • 9:00-11:00 Badminton Training On Court
  • 3:00-5:00 Weight Training And Conditioning

Tuesday:

  • 9:00-11:00 Badminton Training On Court
  • 3:00-5:00 Badminton Training On Court

Wednesday:

  • 9:00-11:00 Badminton Training On Court
  • 3:00-5:00 Weight Training And Conditioning

Thursday:

  • 9:00-11:00 Badminton Training On Court
  • 3:00-5:00 Rest

Friday:

  • 9:00-11:00 Badminton Training On Court
  • 3:00-5:00 Weight Training And Conditioning

Every morning and Tuesday afternoons, we spent our time on the court doing badminton drills. This involved things like multi-feed drills aimed at improving our consistency, quality of our shots, and game sense. I will go deeper into what exercises we actually did in the next section.

In the afternoons, except Tuesday and Thursday, we did weight training and conditioning. These sessions were aimed at building endurance and strength, which is why none of the top players in my group looked like high school students and, instead, looked like pro athletes.

For most people, the time between 11:00 AM and 3:00 PM was spent by eating lunch and then napping. This is how players in my group replenish their energy and recover despite training every day.

Unfortunately, the home I stayed at was way too far from the place I trained, so I often spent together mall in changsha hunan

time browsing the mall or taking short naps on random benches and seats. I was always a little tired before each weight training and conditioning session.

Training like this had tremendous results, though. My quality of shot, consistency, and stamina all improved tremendously.

When I came back to Canada and trained at my usual club, I was noticeably more explosive on the court and played with a lot more speed and power.

You can receive these benefits too… without spending a few thousand dollars to go train in a foreign country because I’m going to share all the drills and exercises I did in China here in this blog post.

Badminton Drills And Exercises

The badminton drills and exercises I did in the Chinese badminton training program were fairly standard. We had various two-on-one, one-on-one, and multi-feed drills that were always designed to improve a particular aspect of play.

Drop Shot And Clearing Drills

I remember going back to the badminton training program in China, the coach focused a lot on drop shots and clears. He was focused on controlling play and pushing people around the court.

We were doing lots of two-on-one and one-on-one drills where players were only allowed to play drop shots, clears, net shots, and lifts. You could play drop shots, clears, and net shots anywhere. However, drive shots, push shots, smashes, and net kills were forbidden.

These drills were particularly tiring because they forced you to play longer rallies and move around more.

There are some variations of this drill as well. Sometimes, one person was not allowed to drop, which allowed him to be pressured more as longer rallies are forced.

Other times, one player was only allowed to drop allowing him to develop his drop shot better. Sometimes there were patterns built in to build anticipation skills correctly.

Generally, these drills were timed. Usually, each player will play for 10-minutes.

Two-On-One Attack Defense Drill

I talked about this drill a few times in the GGAB Fitness Training Regime across several days.

This drill is when one player can either play any shot or is limited on what he can play, depending on whether he’s practicing attack or defense.

Let’s look at attack first.

When the one player is practicing attack, he can play any shot. The two defenders, however, cannot play push shots, smashes, or net kills.

When the one player is practicing defense, the exact opposite happens. He cannot play push shots, smashes, or net kills, but the two players can play anything.

We did this drill a few times. It’s really good at developing your game sense.

This one was the same as the drop shot and clearing drills where we practiced about 10-minutes for each person.



Multi Shuttle Feeding Drills

We did lots of multi shuttle feeding drills in our badminton training program in China. To do these drills, you will have someone hitting or throwing shuttles to various locations. At the same time, the player on the other side will respond depending on the drill. There were different kinds of drills we did which I will list down here:

  • Random
  • Defense
  • Smash Net Kill
  • Net Shots

Let’s start with the random multi shuttle feeding drill.

 Random Multi Shuttle Feeding Drills

Like the name suggests, both the feeder and worker will hit shuttles entirely randomly. This builds reaction time and footwork speed.

Both the feeder and worker should do their best to replicate a real game situation through the drills. Keep things fast-paced, but not to the point where the worker can’t handle it.

In China, we did 1 set of 40, 1 set of 60, and then 1 set of 80 if we were focusing on building stamina or 3 sets of 20 to replicate a real game rally.

 Defense Multi Shuttle Drill

One of the drills I had never experienced before China was a drill that specifically trained defensive court movements.

This drill consists of the feeder standing on the same side as the worker tossing shuttles in various locations and the worker responding. These tosses will imitate drops, smashes, and push shots forcing the worker to get low and move fast like they’re playing defense.

Generally, we did 5 sets of 20 for this drill.

 Smash Net Kill Drill

Again, as the name suggests, this drill is focused on improving your smash and net kill. It also enhances your attacking footwork as in a game, after a smash, you will often be moving towards the front of the court.

With this drill, the feeder will hit the shuttle to the back and then hit it to the front after the worker smashes. Then repeat.

This is what the worker should be doing: Smash, net kill, smash, net kill, smash, net kill, smash, net kill, etc.

Again, 5 sets of 20 for this drill was what we did.

 Net Shot Drill

When we are close to the end of our sessions, we always like to do a little bit of cooldown drills, such as playing net shots. This drill is effortless to do.

The feeder will stand on one side of the net and throw shuttles over like a net shot or drop, and the worker will play a net shot back. It’s about practicing racket control and improving the quality of your net shots.

Players can also improve other shots at the net as well, like cross-court net shots, lifts, and flicks. It’s entirely up to you. There are no harsh restrictions. Thus, there isn’t really a set amount that you should do either.

Playing Badminton Games Drill

Occasionally, we also get drills where we are allowed to perform any type of shot at any time. The exercise is basically, “Play a regular match without the points.”

In a way, it’s not really a drill, but I’m just going to include it here as it’s not exactly the same as formal matches. For these drills, it’s the same as the two-on-one drills. Do them for about ten minutes per person.



Weight Training Like A Pro

The thing that differs high school badminton in China from high school badminton in Canada is weight training and conditioning. Before experiencing my badminton training program in China, I had hardly ever lifted weights before.

Most of the time, there wasn’t a disciplined workout. We were left to whatever we felt like doing. Here are some weight training exercises that we commonly did:

  • Bench press
  • Overhead press
  • Bentover row
  • One arm row
  • Bicep curls
  • Squats with kettleball
  • Squat jumps with kettleball
  • Calf raises with weights
  • Lunges with weights
  • One leg lunges
  • Wall sits
  • Crunches with weights
  • Wrist curls
  • Arm flicks
  • Core rotations
  • Leg extensions

Usually, we did whatever we felt like. Everyone is a little different and adjusted depending on what and how much they could do.

There was one day where we had a high-intensity interval training (HIIT) session with weights. Try it if you’re up to the challenge. Don’t get hurt, though!

HIIT Weight Training

One day, one of our coaches prepared various stations in which we took a place in. At each station, there was a different exercise. We start at any station and do the exercise for 25 seconds as fast as we can and then rotate. Then we do the next exercise for 25 seconds and keep rotating until we come back to the station we started at. Then after a 1-minute break, do another rotation. Do this 8 times.

Here are the exercises:

  • Overhead press (5 kg on each side)
  • Bicep curl (7.5 kg on each side)
  • Crunches with weights (7.5 kg)
  • Arm flicks (7.5 kg)
  • Leg extension (40 kg)
  • Core rotation (7.5 kg)
  • Squat jumps with kettleball (30 kg)

It’s incredibly tiring. My left arm was rendered completely useless for three days after doing this. The key is to go as fast as you can for each exercise and strictly maintain the breaks at 1-minute.

Badminton Conditioning In China

Weight training usually lasted for 1 hour. For the last hour left in our training sessions, we ran.

It often varied depending on the coach and the day. For example, on the day that we did HIIT weight training, our coach only had us run 4 laps of 200 meters.

Since it was never the same and often changed around, I will give you a few examples that you could try.

  1. 1 lap of 400m, 1 lap of 800m, 1 lap of 1200m, 1 lap of 1600m, 1 lap of 2000m
  2. 1 lap of 6000m
  3. 45-minute timed run

The first example is the hardest run. Each run will force you to change your pace while the other two examples are super easy once you find your own pace. I highly recommend giving the first example a try.

Now You Have The Badminton Training Program, Execute

I gave you a whole Chinese training regime that cost me over $2,000 for free. You know precisely what you have to do to get good at badminton. The question is, “Will you do it?”

I hope you enjoyed today’s article on a badminton training program in china. If you have any questions or comments, make sure you leave them down below! As always, good luck in your games and have a great day!

lin dan celebrate london

GGAB Fitness Training Regime – Weekly Recap 3 (Day 21)

Wow, I can’t believe it! We’re almost done the entire GGAB Fitness Training Regime! Just one more week until we finally finish the training. It’s time to push ahead and learn even more about ourselves and how we can improve.

Like the other weekly recaps, I won’t be including the things I did for the day. Although this time, today’s rest day was the first of the week as the day before was a special day where we got back into badminton training at our club. Tomorrow, I will detail more about our rest day, though.

If you’re here and don’t know what I am talking about, you should check out the Badminton Training Regime #2 – GGAB Fitness Training post before you start reading this post so you can understand what we are doing in this training regime a little bit more.

lin dan celebrate london

Once you have done that, we can get started on today’s post.

The Exercises

Day 15 (Upper Body) Exercises:

  1. Quick jog and stretchwoman doing push ups
  2. 10 sets of 20 pointing footwork
  3. 5 sets of 12 push-ups
  4. 3 sets of 1-minute plank
  5. 3 sets of 45-second v sit
  6. 5 sets of 12 rotation v sit with weights
  7. 5 sets of 12 touch heels
  8. 5 sets of 12 touch knees
  9. 5 sets of 12 tricep pushdown
  10. 5 sets of 12 supermans
  11. 5 sets of 12 bicep curls
  12. 3 sets of 30 wrist curls
  13. Stretch

Day 16 (Lower Body) Exercises:

  1. Quick jog and stretch
  2. 10 sets of 20 pointing footwork
  3. 3 sets of 20 squats with hip rotation
  4. 5 sets of 12 squat jumps
  5. 3 sets of 20 calf hops
  6. 3 sets of 20 calf raises
  7. 5 sets of 12 lunge jumps
  8. 3 sets of 1-minute regular fast feet
  9. 3 sets of 1-minute side fast feet
  10. 3 sets of 1-minute front and back fast feet
  11. 3 sets of 10 laps up the stairs
  12. Cooldown and stretch

Day 17 (Stability) Exercises:

  1. Quick jog and stretch
  2. 10 sets of 20 pointing footworkzen rockes
  3. Move forward 5 meters only using your toes
  4. Balance on 1-foot eyes closed for 1 minute for each leg
  5. Pelvic curl 10 times
  6. 3 sets of 10 shoulder flexibility exercises
  7. 3 sets of putting an arm and the opposite leg straight out from a crawling position for 30 seconds (doing both sides counts as 1 set)
  8. 3 sets of 30-second cobra stretches
  9. 1 set of 30-second vertical lunge both sides
  10. Hit a shuttle up 50 times no stopping on one leg and then switch legs
  11. 100 swings both forehand and backhand
  12. Stretch

Day 18 (Endurance) Exercises:

  1. Quick jog and stretch
  2. 5 sets of 20, 2 sets of 40, 1 set of 50, and finally 5 sets of 15 pointing footwork
  3. Jog for 30 minutes
  4. Skip for 10 minutes
  5. Cooldown and stretch

Day 19 (Speed) Exercises:

  1. Quick jog and stretch
  2. 10 sets of 10 smash net-kill footwork
  3. 4 sprints ~100 meters
  4. 2 sprints ~200 meters
  5. 2 sets of shuffle, shuffle jump, exercise for ~100 meters
  6. 2 sets of high knees for ~100 meters
  7. 2 sets of butt kicks for ~100 meters
  8. 2 sets of shuffling forward for ~100 meters
  9. 2 sets of shuffling backward for ~100 meters
  10. Cooldown and stretch

Day 20 (Badminton Training) Exercises:

  1. Rally with a partner and then quick jog around the courts for warm-upcartoon man tired after workout
  2. Court running. Across the span of three courts, do 4 of each of these exercises in a circular motion: run, shuffle sideways, shuffle sideways with a jump, shuffle forward, shuffle backward, high knees, sprint
  3. 5 sets of 20 seconds for each pattern: smash net-kill right side, smash net-kill left side, smash at the back side to side, front net-kill side to side, smash at the middle court
  4. Consistency drill #1 (A: straight clear, B: straight clear back, A: straight clear again, B: straight clear back, A: drop shot anywhere, B: net shot, A: net shot, B: lift, A: smash, B: block, A: net shot, B: lift, A: smash, B: block, A: net shot, B: lift, and restart). Do this for 7 minutes and then A and B switch and then switch sides after one. So basically, 4 sets of 7 minutes.
  5. Consistency drill #2 (B hits the shuttle back to the front right side of A while A can hit anywhere, but if A plays a straight net shot, B will lift/push the shuttle and then B has to hit everything to the back unless A smashes, which B blocks and restart at the front). Do this for 7 minutes and then A and B switch and then switch sides after one. Same kind of thing as the first drill.
  6. Badminton matches against other players
  7. Stretch

Lots of exercises done this week. Today’s my first rest day, and this time, I actually need it.

Even more changes were made this week. There was a lot more focus on high-intensity interval training (HIIT) to increase the intensity via speed. Otherwise, I didn’t make changes that were too big.

Most of the exercises have remained the same. The most significant change you see here is with day 20, where I went to my badminton club to train. And if you have read day 20 of the GGAB Fitness Training Regime, you’ll know how disappointed I am with myself.

But training like that in the club gives me a reliable reference for my last week of the GGAB Fitness Training Regime.

The main thing is about pushing myself and giving less time for breaks in between exercises. I need to personal trainer

replicate the kind of feeling that my coaches gave during training.

So the problem does not deal with the exercises that I have planned out. It lies with my ability to sustain them at high speeds and intensity. It will undoubtedly be an uphill battle from here.

The biggest problem I will have has to do with my mental strength.

To push myself and replicate the intensity brought out in the club, I need a serious will to win and push myself even when I am close to throwing up.

There’s a huge revelation that I realized. Whenever so-called fitness experts talk about how important rest and not over-training is, it’s a bit less crucial when you’re trying to become a world champion.

Because champions don’t stop when it starts to hurt. They keep going. It’s not about developing a healthy body here as much as it is about the mindset.

I realize that to become the best out there, you really have to push out everything that you can and go all in.

If you don’t, you will become just an average player. And it’s okay… if badminton is just your hobby. But once you make it your life and career, just average is not enough.

So over the next week and the weeks after, it really will be about developing a winner’s mindset.

Diet and Sleep

Of course, if you’re going to train this hard, recovery is still significant. Injuries that prevent us from ever being able to play again or things like Lee Chong Wei’s nose cancer is less than sub-optimal.

Over the past week and towards the end of this week, things for both diet and sleep have been getting better.

We have been eating 3 meals a day consistently. The one thing that I will say though is that I should diversify the things we eat a little more and make it healthier if possible. More fruits, vegetables, and drinking more liquids will help our overall health a lot more.

Sleep during the beginning of the week remained the same as before where I was getting 8 to 9 hours of sleep, but sleeping and waking up way too late.

Just two days ago, things were getting better. I’ve been able to sleep at 11 PM and wake up at 8 AM both times. If I can maintain consistency and slowly change it to 9 to 6, it would be even better.

baby sleeping with dad

I also want to talk a little about power naps. These are naps where they last only 20 minutes. It has been working quite well every time I did them. I felt very refreshed right after the nap, and actually, my skin was getting better too because of it.

The best part is that it didn’t affect my regular sleep schedule either. It does depend on when you nap, though. Like if you nap at 9 PM, don’t expect to fall asleep until 12 or 1 AM or even later.

The point of these power naps is to give you a significant boost of energy so that you can have approximately 4 hours of extremely productive work time.

So instead of working 6-8 hours straight through, you can split it up into 4 hour work periods with power naps in between. These are one of the life hacks many CEOs implement into their workdays to get more done.

And despite not being the CEO of whatever large corporation, doing this has helped me get a lot more done especially since I put in a 2-hour chunk of time for training which I cannot use for whatever else I have to do.

Meditation is another one of those boosting the mental power activities that I want to incorporate a bit more of, mainly because my life is highly chaotic, and I need something to bring my mind to peace.

I will be working on this strategy and try to incorporate it into my daily habits soon.

Thoughts and Feelings

The third week of the GGAB Fitness Training Regime is done, and honestly, we aren’t where I expected ourselves to be. After doing this, I thought that both my brother and I will be able to get a lot closer to the top players in our club.

But it seems as if we have remained relatively stagnant in our badminton skill as well as fitness.

The developments in our bodies haven’t been anything too special either compared to people who are completely transforming themselves in 30 days. We did tone down in fat since the beginning of the month, and our arms have gotten a little bigger, though.

mountain climbing

The bad news is done now, though. It’s time to think more positively.

What the GGAB Fitness Training Regime didn’t provide in body and fitness development, it did deliver in mental strength and discipline. Like mentioned in the exercise section, mental toughness will still need work, but it’s certainly a great start that I have since the beginning of the training.

Before this training regime, I was sluggish. People who consistently keep up with the Get Good At Badminton blog will know that I have dips where I only post like once per month. And look at me now, posting almost every single day.

I’m surprised I was able to do this training regime every day consistently. I used to try to start these things where I run every morning, but I could never keep ongoing. At most, it would last 3 days before I couldn’t wake up and give up.

So to have done this training for already 21 days without missing any days (excluding rest days) is something that I’m very proud of. And I believe, with what I know, it should only be up from here. Even when the training regime ends, there will continue to be some form of fitness training that will remain.

To all those who are in similar situations as me. You aren’t the best, but you want to be the best. If you are this kind of person, get started by building your mental strength and discipline by doing something similar to this.

Because once you’re able to build that, you can only go up in skill, because you’ll be able to push yourselves to train.

Remember, consistency is key.

Progress

Alright here are some numbers and pictures to look at. Like mentioned before, nothing much has changed except for our mental strength.

 Person 1:

person 1 day 20 side

person 1 day 20 back person 1 day 20 front

person 1 day 20 side of legs

person 1 day 20 front of legs person 1 day 20 back of legs

Weight: 150 lbs

 Person 2:

person 2 day 20 side

person 2 day 20 front person 2 day 20 back

person 2 day 20 back of legs

person 2 day 20 side of legs person 2 day 20 front of legs

Weight: 128 lbs

Conclusion

The third week of the GGAB Fitness Training Regime is done! Stay tuned for the last and final week of this training regime!

If you have any questions or comments, please leave them down below, and I’ll gladly respond. As always, good luck in your games, and have a great day!

lee chong wei badminton player

GGAB Fitness Training Regime – Day 12

Hi everyone! Welcome to day 12 of the GGAB Fitness Training Regime. Today is another day where we challenged ourselves with our fitness training regime. Today was all about increasing our speed with short interval exercises done at maximum intensity.

Before we get into some of the individual exercises, you should first check out the Badminton Training Regime #2 – GGAB Fitness Training post as well as the GGAB Fitness Training Regime – Day 5 post if you haven’t already so that you can get a general summary of the training and be able to compare today with the previous speed day.

Let’s get into how I am increasing my personal speed for badminton.

lee chong wei badminton player

The Exercises

  1. Quick jog and stretch
  2. 10 sets of 10 smash net-kill footwork
  3. 4 sprints across a soccer field (~100m)
  4. 2 sprints across a soccer field and back (~200m)
  5. 2 sets of shuffle, shuffle, jump exercises with weights for half a soccer field length (50m)
  6. 2 sets of high knees with weights for half a soccer field length (50m)
  7. 2 sets of butt kicks with weights for half a soccer field length (50m)
  8. 2 sets of shuffling forward with weights for half a soccer field length (50m)
  9. 2 sets of shuffling backward with weights for half a soccer field length (50m)
  10. Cooldown and stretch

If you have read the GGAB Fitness Training Regime Day 5 post, you will notice that I only had 5 activities listed, while for today, I have double that amount.

Unfortunately, we didn’t get to go to the track again, but we still did our speed training nonetheless.

soccer field

I made some pretty significant changes for today that I did not expect myself to make. I’ve changed the footwork to a more intense smash net-kill drill, lowered the amount we were running, and added in other movements that we would use our badminton games.

My primary thought process for this was that I wanted to really focus down on speed and add other movements that we would use in badminton a lot like shuffling.

That’s why I lowered the number of sets we were doing pretty significantly but added in more exercises to compensate. This change was an overall improvement as I felt we were really able to focus down on our top speeds and acceleration.

Last time, I talked a lot about weights and how it could be dangerous yet beneficial to our training.

I kept the weighted aspects in for today’s training for the exercises from 5 and on. I prefer adding in ankle weights and weighted vests when we are doing drills where we can focus a bit more on how we are doing it rather than full speed.

It might sound counter-intuitive, but trust me, injuries are the most significant thing we want to avoid.ankle weights

That’s why I didn’t include weights in the smash net-kill footwork drills and sprinting as going at full speed is where mistakes will be made most commonly.

If you read my last post, I also talked about changing our training to be on top of the grass instead of concrete.

It certainly had its benefit as my knees don’t hurt at all now, but the grass is slightly slippery, especially after a little bit of rain.

This was another reason that I did not want to include weights for sprinting or footwork. I almost slipped during the footwork!

The speed training day still isn’t perfected yet, though. Although we are building our speed up, the problem still lies in being able to keep our pace up for long rallies. While we do have an endurance day to help with it, I still think including some mid-distance runs such as the 400-meter run will definitely be beneficial to the training.

Diet and Sleep

Ah, diet, and sleep. My greatest enemy.

Let’s start with the bad news first.

Last night was my worst sleep since starting this training program. Despite finishing the blog post relatively early, the nap that I took in the afternoon, and the coffee in the evening didn’t help me sleep at all.

In fact, even though I went to bed at 10 PM, I couldn’t fall asleep until 2 AM.

What’s worse is that when I finally did fall asleep, I was woken up at 7 AM so I could get up and get to work. 5 hours of sleep certainly isn’t enough for me, especially after an endurance day.

Waking up early? Check. frustrated

Sleeping early? X.

Getting enough sleep? BIG X.

Those 5 hours of sleep really translated into my actions and emotions for the day. I was extremely restless and cranky throughout the entire day.

I was getting frustrated extremely quickly and angry the entire day. It didn’t help at all with what I needed to get done.

But there is good news, though.

The good news is that I ate 3 meals today!

I had a full breakfast consisting of milk, cereal, and coffee. Then lunch at 2 PM of chicken noodle soup. And finally, dinner of stir-fried lamb, rice, kimchi, and some more of the leftover chicken soup.

No more starvation for the day!

Thoughts and Feelings

Like mentioned in the exercise section, I’m still conflicted on how well today’s training regime is performing. While I certainly felt that I was targeting speed very well, I think some exercises should be swapped out.

What did work out very well was the smash net-kill drill. The smash net-kill drill is probably the most beneficial exercise in today’s speed day and the results for when we play badminton will be visible.

As for the other drills, I am unsure of how effective they are. I am going under the concept that if you always do something as fast as you can, your limits will slowly increase over time.

So it may be impatient of me to try to look at results right away.

Overall, I will keep this section relatively short for today. The thoughts and feelings are very similar to other posts where we can feel ourselves slowly getting stronger, fitter, faster, and generally feeling more emotionally well.

Progress

I included some of our sprinting speeds for today! I’m not sure what the actual size of the soccer field we used was, but I estimate that it was reasonably close to 100 meters. So in that case, huge improvement!

Although there are many factors to consider. Today, we weren’t running against the wind like last time, and we didn’t have the grueling 400 meter runs beforehand. Which means, I won’t get too excited about this…

Person 1:

person 1 day 12 front

person 1 day 12 backperson 1 day 12 side

person 1 day 12 side of legs

person 1 day 12 back of legs person 1 day 12 front of legs

Weight: 150 lbs

1 Soccer Field Length Times: 13.69, 12.62, 12.03, 12.30

2 Soccer Field Length Times: 34.69, 35.69

Person 2:

person 2 day 12 front

person 2 day 12 back person 2 day 12 side

person 2 day 12 front of legs

Weight: 123 lbs

1 Soccer Field Length Times: 13.25, 13.72, 13.86, 13.83

2 Soccer Field Length Times: 37.20, 37.66

Conclusion

That’s it for today! Tomorrow will be my rest day, so I can rest a little bit. I’ll be sure to do some more activities designed for relaxing and give everyone my thoughts!

For now, I’m getting a little tired, so it’s about time I stop.

If you have any questions or comments, please leave them down below, and I’ll be happy to respond to them. As always, good luck in your games and have a great day!

How To Really Get Good At Badminton – The Mindset and Genetics

I’ve actually written a post about how to get good at badminton already, but it is a post that focuses on skills you must develop. Things like needing proper technique, training footwork, and being able to play a multitude of different strategies.

But in reality, skills are only a small fraction at how to make you a good badminton player. In fact, to get those skills, one must need the attributes related to the mind and physical endurance. Thus, here I am telling you how to really get good at badminton.

Definitely go read the other post on how to get good at badminton though!

kelowna badminton

Will To Improve

If you have read my recent post on what makes a great badminton player, you’ll know that I’m obsessed with the spirit of improving. I genuinely believe that having the mindset to grow is probably the most useful ability in badminton and everything else.

While some people are brought up with this mindset, the will to improve can be created. You just need to control your mind and emotions.

Many people are defeatists at heart. They would lose and just keep losing and then give up. Having the will to improve means that when you lose, you study every little aspect of why you lost and then practice ten times as hard to get better.

A progressive person also improves in victories. When they win, they don’t sit back and relax, they continue to study what could be improved, and then they try to get better in those aspects. In some places, badminton is quite competitive. If you don’t continuously get better, someone else will surpass you and take your spot.

Another thing to note is anger and emotions after losing and winning. Don’t get me wrong, losing will feel bad. Everyone gets angry and/or sad. In fact, it’s okay if you have those emotions because it means that you actually care.

It’s a matter of what you get angry at. People that don’t have the improving mindset will blame everything but themselves. They’ll blame the lighting, the racket, not having money to train, etc. That was me. But then I realized to improve, I can only blame myself.

The mindset after winning is more subject to debate. As long as you continue to improve after, it doesn’t really matter. What I do find is that players who are more humble in their victories tend to study their mistakes more while players who are arrogant in winning like to show off their strengths.

The Mind In Games

So the will to improve and the mindset of progression is paramount, but what about the mind in the game?

A great badminton player is built to avoid distractions during the game to maximize performance. It’s normal for players to get nervous and have a high level of adrenaline, but if you can manipulate your adrenaline to boost your return, you will definitely have the edge over most opponents.

The ability to remain calm and optimistic during your games will also give you a higher win rate. We often lose in those high pressure, 19-19 games where anything can happen because we get anxious and make more mistakes.

How can we build this emotional block in our heads?

Like mentioned before, getting anxious during games is something reasonable for all players. To reduce the effect of this emotion, you just have to relax.

The best way is to get used to these situations and play more matches, more games, and more tournaments. This is the surefire way of reducing anxiety when you play competitively.

Stamina

This post isn’t just about mindset. I’m going to talk about physicality as well.

Stamina is the most important physical attribute in badminton. Badminton is one of the most physically intensive sports out of all of them. To continuously move at high speeds over and over again is quite grueling.

Once you’re at the point where everyone’s technique is relatively equal, everything will be based upon stamina and how you play around it.

Stamina is something that different people will have fundamentally in varying amounts. Everyone has their own different maximum potential for, but you can only reach that maximum potential if you push your limits. Nobody has lots of stamina without physical training.

In my other post, I talked about strategy a lot. Badminton was often noted as the “physical version of chess.” You have to know your own limits and formulate strategies around it. If you have low stamina, you have to optimize your approach so that the rallies end fast or create a playstyle where you control the game and don’t move as much.

Strength and Speed

Your power and speed are also related to genetics in some part. People are born with different amounts of muscle, but like stamina, it is another attribute that depends on pushing your limits.

In badminton, strength and speed are what allows you to pressure your opponent. The more you have, combined with stamina, the more devastating you can be.

Conclusion

Definitely go check out the other post that talks about skills and strategies once you’ve embraced some of the things I said here because once you have developed the mindset to improve and focused yourself on improving physical aspects, learning skills and strategies will make you extremely dominant in badminton.

One of the reasons I created Get Good At Badminton is to help people realize their badminton potential and make them the best player they can be. I want to help you get to the best you can be.

I want to hear your opinion! What are some things you believe to be the most critical parts to becoming a pro player? Let me know in the comment section down below. And as always, go out, play some badminton, and have a great day!

Viktor Axelsen Badminton – A Player Study

Viktor Axelsen, the 2017 World Champion from Denmark, has many strengths that push him to the top but as well as weaknesses that are preventing him from consistently winning tournaments. Let’s analyze Viktor Axelsen’s badminton and see how his game can help us.

Player Specifications

As of January 26, 2019,

Date of Birth: January 4, 1994

Height: 194cm

Country: Denmark

Racket Model: Yonex Duora Z Strike

World Ranking: 6

Highest Ranking: 1

Career Titles: 11

Dominant Hand: Right

Type of Player: Men’s Singles

Strengths and Weaknesses

Strengths

Viktor Axelsen is one of the tallest players in badminton men’s singles sitting at the height of 194 cm or 6’4″. Being tall gives Viktor Axelsen various strengths but as well as weaknesses that other players can abuse. We’ll talk more about how Viktor plays around his strengths, but first, you’ll need to know the actual advantages that Viktor has.

One of the most notable strengths of being tall is that you get a much steeper smash, and Viktor Axelsen proves it. Viktor Axelsen’s greatest strength is his offensive play with his steep and powerful smash.

Other elements that make his offensive play so good are his cross court net shots and ability to cut off a lot of push shots. Viktor Axelsen has also been practicing his defense a lot in the past few years, so his retrieval skill has gone up quite a bit.

That being said, returning the shuttle is still one of Viktor’s weaknesses simply due to his physicality. Let’s dive deeper.

Weaknesses

One of the most glaring weaknesses of Viktor Axelsen is also his height. Being tall means that more energy is used moving around and bending down to lift.

Strategies professionals tend to use against Viktor Axelsen, and other tall players are avoid lifting as much as possible unless they move up too close. Playing lots of drops and net shots against Viktor Axelsen tires him out and also frustrates him because he wants to play the powerful smashes but can’t.

Have you ever felt the frustration of having a powerful smash but not being able to use it?

I’ve certainly had and to not get tired out or mentally break during a tight match is near impossible. Viktor Axelsen’s mentality is a little bit weaker than other top players. You can often see Viktor yelling and making more mistakes when he loses multiple points in a row especially against players with excellent defense and consistency such as Chen Long.

Viktor Axelsen’s footwork is also somewhat slower because he is so used to reaching very far. This makes him prone to net flicks towards the backhand if he oversteps the front. Since his footwork isn’t as fast as other pro players, badminton players that can beat him at the net will be able to turn around the momentum and force Viktor to play a rally of lifts.

Another weakness of all tall players is body smashes. Since the limbs of tall players are longer, it’s challenging to block smashes headed towards the dominant arm and the body.

Playstyle

With a strong smash but weaker retrieval skills, Viktor Axelsen undoubtedly wants to be on the attacking side.

Here’s how he would generally set things up. Viktor would use cross court net shots to make his opponents move further and try to force the opponent to lift. Then he would move into the back, smash and then cross court net shot once again to continue the attack if his opponents are able to get his smashes.

Because his straight smashes are so fast, it’s often challenging for his opponents to react and control the shuttle to different places. They can only block straight in which Viktor uses an offensive fast cross court net shot to maintain the momentum. After blocking a smash, most players aren’t fast enough, they have to lift allowing Viktor to smash again.

If a player is able to force Viktor onto the defensive, you can expect to see lots of diving from him and attempts to force a lift in the form of net shots and drops.

Usually, players that have a superior defense and can defend against Viktor’s smashes such as Chen Long, Kento Momota, and Lee Chong Wei is the people that will win since Viktor will eventually give out mentally.

Achievements

Viktor Axelsen, while only having 11 career titles compared to other former number 1 players in the world, he’s had some great success internationally with the most memorable title being the 2017 World Championship at Glasgow. Here are some more of his achievements:

  • 2018 Huelva European Championships Gold
  • 2016 La Roche-sur-Yon European Championships Gold
  • 2017 BWF Super Series Finals Gold
  • 2017 Japan Open Gold

With the recent rearrival of Kento Momota and Chen Long becoming even better, Viktor Axelsen has struggled a bit because of these two playstyles. But without doubt, if Viktor can increase his speed and up his mentality, he will continue to have success in the future.

Conclusion

Viktor Axelsen, a tall, aggressive player that has his pitfalls. But Viktor is always training hard, and every time he loses, he comes back stronger and does even better than before.

If you have any questions or comments, feel free to leave them down below. As always, go out and play some badminton and have a great day!

Tai Tzu Ying Badminton – A Player Study

The current world number 1 women’s singles player has a unique playstyle allowing her to win tournaments consistently. Tai Tzu Ying from Taiwan is a player that has been doing very well currently.

Having played badminton at an international stage at the age of 15, Tai Tzu Ying is a very spontaneous player. Let’s see what else Tai Tzu Ying can do.

Player Specifications

As of November 23, 2018,

Date of Birth: June 20, 1994

Height: 163cm

Country: Taiwan

Racket Model: Victor Thruster F

World Ranking: 1

Highest Ranking: 1

Career Titles: 23

Dominant Hand: Right

Type of Player: Women’s Singles

Strengths and Weaknesses

Strengths

In badminton, agility is one of the best attributes you can have. Tai Tzu Ying’s footwork is very light and allows her to get to the shuttle very well. When watching Tai Tzu Ying play, it’s like watching a rabbit bounce everywhere.

With this agility, she plays a very strategic, offensive, and slow game. Yes, slow. Contradictory, isn’t it?

Tai Tzu Ying isn’t about quick smashes and fast push shots, but she would instead push her opponent off balance playing a variety of slice drops and clears. She also plays a strategy of restricting movement where occasional rallies she would play only drops or clears in the beginning and then switch after a while.

For this strategy, Tai Tzu Ying adds in a variety of deceptive shots. From various slices and net flicks, she can further weaken her opponent’s stability and then eventually kill the shuttle.

Some of her best deceptive shots are her forehand slice drop, forehand net flick, and her backhand push shot. For each of these, her initial movement looks like a different shot, and she makes almost no changes when she changes the trajectory. These make her shots look magical.

Weaknesses

Although Tai Tzu Ying has been the number 1 player for some time, she does come with her own weaknesses

One of her weaknesses is being pushed to the backhand when she isn’t ready for it. It’s tough for Tai Tzu Ying to move back and play a good return backhand shot. It will often be a little too high, and the opponent is able to net kill.

But when is Tai Tzu Ying forced into these positions?

When the opponent out anticipates and takes control, Tai Tzu Ying is forced into these positions. Eventually, players who play against Tai Tzu Ying enough, will get a feel for her deceptions and be able to predict them. Tai Tzu Ying doesn’t account for her deceptions to be predicted which in turn, she isn’t ready for these shots.

Playstyle

We’ve already mentioned that Tai Tzu Ying is a very strategic player with lots of deceptions. Her playstyle is a very controlling playstyle. She sets the pace of most of her rallies and pushes her opponents into a reactive state.

When you couple superior anticipation with strategy, you’ll be able to push your opponents very hard and save a lot of energy. This is what Tai Tzu Ying does. It’s almost like she always knows what the opponent is going to do except for those times we mentioned in the weakness section.

This kind of playstyle is much like the current Lin Dan. Slow paced, anticipation based, and controlling. These strategies of restricting movement are beneficial in putting your opponent off balance.

Achievements

Being a relatively young player at the age of 24, Tai Tzu Ying only has 23 titles with none of them being a world championship or Olympic gold medal. But with her current prowess, she is destined to win lots more. Here are some of her current achievements:

  • 2018 Denmark Open Gold
  • 2018 Chinese Taipei Open Gold
  • 2018 Indonesia Open Gold
  • 2018 Malaysia Open Gold
  • 2018 All England Open Gold
  • 2018 Indonesia Masters Gold

With all these world tour titles, Tai Tzu Ying is also one of the most profitable players with prize money at $1,110,755. That’s on par with Lee Chong Wei, and we haven’t even taken sponsors into consideration!

Conclusion

One of the young badminton superstars, Tai Tzu Ying, is sure to make a significant impact on the badminton world.

Her strategic playstyle and deceptive play make her one of the most unique and deadly players in women’s singles. Not much powerful smashing and driving; just out-maneuvering her opponents slowly.

If you have any questions or comments, leave them in the comment section down below and as always, have a great day!

 

Fu Hai Feng and Cai Yun vs Carsten Mogensen and Mathias Boe Beijing 2008

Badminton Tips and Tricks #3 – Doubles Tactics, Communication, Rotation

In badminton, doubles is the fastest paced sport. It has so many different aspects that it could potentially even be considered as a different game than badminton singles!

In this article, I will show you multiple tips and tricks for playing doubles as well as mixed doubles.

Fu Hai Feng and Cai Yun vs Carsten Mogensen and Mathias Boe Beijing 2008

Doubles Attacking Tactics

Attacking in doubles is intense. It’s all about who can change the pace the best and throw your opponents off guard.

Unlike singles, which tends to be a slower paced game, doubles is full of flashy fast shots and keeping the shuttle low. If you’re able to drive your opponents back and start angling the shuttle down, you will force them to play lifts. If you play very tight net shots, your opponent will also be forced to lift. Once they’re forced to lift, heavy smashes or fast slices can be performed on the offensive. Find the angles and force your opponents to lift. When they lift, you’ll be on the attack.

Before we get into specific shots you should play, let’s discuss a little about positioning. In doubles, the positioning for attacking is front and back. For mixed doubles, the girl should be at the front (unless you have the rare case where the girl hits harder than the guy then any front and back position works). This position is optimal because you want the back players to smash or play quick drops to end the rally or set up for the front player. The front player shouldn’t stand right at the net but closer to the middle and they should try to intercept and kill any shuttles that they can get.

One tip for doubles is to try and target down one person on defense. This is especially effective in mixed doubles since the girl’s defense and strength usually isn’t as good as the guy. Although, you and your partner need to make that judgement depending on what you see in your rallies but generally start off by attacking the girl. If you manage to force the person out of position from targeting them, you will be able to end the rally. Plus, it attacks them psychologically which I’ll talk about some other time.

When attacking, the back player should also keep his or her shots as steep and fast as possible. You’ll usually be playing full power smashes at the back, but it’s always good to occasionally change it up with a half-smash or slice. It’ll catch your opponent off guard by changing the rhythm which will make them more prone to making mistakes. Hitting down the middle in doubles is also more effective compared to singles. Hitting down the middle will test the opponent pair’s communication with each other on who’s hitting the shot.

The only thing at the back you shouldn’t usually play are cross-court smashes. Although, there are certain times like if your opponent is mispositioned, the cross court smash is generally too slow, and your opponent can block it most of the time.

At the front, it’s all about trying to intercept and kill or forcing them to lift again. Your racket should be held up high, and you should be ready to net kill. Occasionally you might move into the back to start smashing, but we’ll work through that in the rotation section.

Doubles Defensive Tactics

Defense in doubles is a lot different than singles defense. You’re not trying to block it close to the front anymore, it runs the risk of the front player net killing. Lifting smashes is what you’re going to do the most.

Before we get more into specific shots to play while on the defense, let’s get into positioning. The most optimal position for defense is side to side. Stay low to the ground and keep your racket up.

A little more specifics about side to side defense is you generally want to stay closer to the side that the opponent is going to smash straight. This will allow you to react faster. Leaving the cross side a little more open is okay because cross smashes will always be slower than straight smashes so you’ll have equal times to get to each smash.

Now that you’re in position, how do you actually block the smash? Like I mentioned above, doing a traditional block to the front will run the risk of the opponent front player net killing so playing lifts is a strategy that you’ll probably use. Defense in doubles is basically a waiting game. You’re trying to wait for the opponent to make a mistake, so the best thing to do is calm down and lift as far back and high as possible to tire and frustrate your opponent.

Also, try to keep your lifts close to the corners. If you lift to the middle, the opponent can smash anywhere on the court, so you lose the ability to anticipate where your opponent is smashing.

When the opportunity comes, and the opponent makes a mistake, here’s when you can turn it around. If the offensive shot is too high above the net, you can start attacking by driving the shuttle forward.

Another tip for defense is making your opponent move at the back. Cross court lift or push the shuttle straight if the opponent cross smashes. This way you force your opponent to run more, and if they’re too slow, they have to play a clear thus giving your team the offense.

These tactics apply to all offensive shots like half smashes, drops, etc. Be ready!

Rotation

I hinted at rotation in the attacking tactics section. Rotation in doubles is extremely important especially if you want to play at a higher level.

The most basic rotations are based on reaction. Watch your opponent’s and where they hit the shuttle and then move spontaneously. If the opponent hits the shuttle below the waist, go into attack position, if they hit above the waist, go into a more defensive position. Some communication will definitely be needed.

To go into an attack position from a defensive position, either you or your partner needs to move forward. Then the other partner takes the back and prepares to smash. To go into a defensive position from an attack position, the front person needs to move back into either the left or right side, and the back person should react and cover the other open area. It takes lots of practice and good communication with your partner to get this really good.

There’s one more rotation that I like to cover is one I’d like to call maintaining the attack position. Sometimes your partner at the back can get tired from smashing or often times, the opponent might make a quick stroke and play a flatter lift cross court. Instead of letting your partner clear the shuttle and give your opponent the offense, it’s good to cut it off and rotate to the back if you can.

Here’s what I mean. If you are the front player and see a flat lift coming, start positioning yourself more towards the back and prepare to smash it down. Intercepting it early will also catch your opponent off guard and break down their defense. When your partner sees you going for the shuttle, they should move to the front and be ready to intercept and kill.

A tip for people that don’t have the same partner all the time. In this case, you should just cover what areas your partner is not covering. That’ll make sure your court doesn’t have any significant flaws.

These are the basic rotation strategies, but they can be impossible to pull off without the right communication.

Communication

Like everything in the world that involves a team, communication is vital. It’s tough to do much without the right communication. Bad communication can cause collisions with each other or rackets hitting each other and breaking. It happens pretty often, even in professional play!

Before starting a game, in between points, in between sets, whatever time you can find, try to use it and talk to your partner about strategies. What you want to do and what your partner wants to do. What you see in your opponent’s weaknesses. Doubles pairs who do that have a significant advantage.

One strategy that you definitely need to communicate to your partner is how you’re going to serve. Whether it’s with hand signals or telling them before, if they know how you’re going to serve, they know what they’re supposed to do. For example, if you flick, your partner needs to be ready in case the opponent smashes the flick. If you don’t tell your partner, they’re not going to be prepared and fail to receive whatever comes down.

Talking to each other also boosts focus and morale of the pair. Don’t stop talking to your partner. It’s always good to tell your partner nice shot after they win a point, give them a pat on the back, and tell them don’t worry when they mess up. Not saying anything is just as bad as telling them that they’re bad and messed up. Both of you will lose focus and end up losing the game if you don’t encourage each other.

Conclusion – Find Some Friends

Playing doubles happens lots at a recreational level. Community gyms and drop in badminton centers always have a surplus of people so playing doubles often times is a rule that you have to follow. It can also be lots more fun including more people! Find a group of four or more, and you can play a variety of games.

That’s it for today, if you have any questions or comments, feel free to leave them down below and have a great day! What’s your favorite badminton game mode, mixed doubles, singles, or doubles?

 

Defensive badminton shot at the back

Badminton Tips and Tricks #2 – Singles Tactics

Hi everybody and welcome to badminton tips and tricks #2. In this edition, we will be talking about some tactics you can use for both men’s and women’s singles to win your games. Most of the time, singles is the most strategic type of badminton. Once you reach advanced or higher level badminton, games will be more difficult, and the singles player to win would have to be the one with the most strategic play.

Here are a few tips and tactics for playing badminton, singles edition.

Moving Your OpponentDefensive badminton shot at the back

Moving your opponent is the most basic strategy in all badminton, even doubles. Just think about it, is it easier to hit the shot back if it’s in the same spot or more comfortable to hit shots that are always different?

Another reason for moving your opponent is so practical is because they’ll eventually run out of energy. Also since it’s singles gameplay, players will have to cover the whole court effectively making them tired even faster. Now that you know why moving your opponent is so important, let’s get into ways that you can do it.

Play variations! Badminton can get really boring if you play the same thing all the time. Try to perform different types of shots against your opponents. One example is to push the shot to the back and then hit it to the front, and you can also combine this with hitting side to side. The critical point is to change it up as much as possible.

Knowing this is an excellent start to formulating more advanced strategies. For now, let’s jump into some defence tactics for singles.

Singles Defending Tactics

Unlike doubles, singles defence is less about being able to block high powered smashes but more about being able to return shots without the opponent killing it. The top things to consider while defending is footwork, shuttle control, and reaction time.

The first thing to work on while defending is footwork. If your opponent is attacking you, they’ll likely be trying to move you around. Without proper footwork, you’ll be quickly put off balance and unable to return the shot. Try to stay relaxed and keep your center of gravity low. Staying relaxed will keep you from stiffening and staying low to the ground will allow you to move faster. Along with general footwork speed, you will do very well with defence, provided if you have the other parts as well. If you want some tips on general footwork things, check out Badminton Drills and Exercises for Improving Footwork and/or Badminton Tips and Tricks #1.

Badminton player lunges for shuttle and is on her knees.

 

The next part after footwork is shuttle control. This is your ability to return the shuttle in ways that can cut off your opponent’s attack or make it more difficult for your opponent to attack. Try to hit the shuttle in a way where your opponent has to move the most and in ways that you’ll cut off your opponent’s rhythm. For example, blocking cross court will make your opponent run more, if you suddenly change up your defence and drive block, your opponent may be running too fast towards the front; these are just a few examples. Often times, a smash could go really fast, so it definitely takes some practice to block it without the shot being too high.

Continuing with shuttle control, the next few tips will be about lifts and what to play at the backcourt. First thing is about lifts as well as clears. Make your lifts and clears as far back and high as possible because this will give you way more time to recover and prepare for offensive shots like smashes. If you make lifts and clears flat, the opponent can smash it earlier as well as faster making it a lot harder to defend. The optimal position when in defence is stable and ready to react. If you’re pushed to the back, often times you want to play a fast drop. From the idea of giving yourself as much time as possible, playing a fast drop will make sure the opponent’s net shot comes further away from the net.

One thing to note is that at the backcourt, clearing may not be the optimal shot just because you have to play the shot closer to the ground which means less power. This less power translates into a clear that can potentially only reach the middle of the court in which the opponent can smash it down. Don’t try to win the rally off of your defence, patience is vital.

The final part is reacting to the shuttle. Just like your footwork, remain calm and just focus on getting to the shuttle. Don’t try to think about where you’re opponent will hit, just realize he or she can hit anywhere and react according to where the shuttle is going. Of course, if you have excellent anticipation, you can make it a lot easier to get to the shuttle but beware, when a player is in the attacking situation, that’s when he or she can play lots of deceptions.

Singles Attacking Tactics

Now that you’ve read the defence tactics for singles, you’ve probably gained lots of hints on how to attack in singles. Before you start attacking, there are a few things specific to singles. Smashing right away is not always the best option. It uses lots of energy, and lots of players are already prepared to block the smash. You should smash once you’ve crippled the opponent’s footwork a little. Let me show you ways that you can do that.

The time when you want to smash is when your opponent plays a bad clear or lift which is a result of footwork being scrambled. The most common ways to do this is by playing really tight net shots or push shotting. You can do this right off of your opponent’s serve if their service is weak or just test your opponent by playing a variety of shots and wait for them to make a mistake or when you see an opportunity to attack.

Once you’re in attacking position, your general pattern is straight or cross smash and then cross or straight net kill respectively, push shot or net shot at the front. If your opponent’s block is too high, generally you want to net kill it and end the rally. If the block is okay, try to play different things. Approach the shot like a net kill and then perform a net shot or flick your wrist at the last second to push

it forward. These types of deceptions will break your opponent’s footwork even more, causing them to make mistakes or give you the perfect opportunity to end the rally with a smash or net kill.

Although the smash net kill pattern is going to extremely common, be prepared for variations. If you smash inaccurately and don’t have the angle or speed, your opponent can do things like drive block and cross block causing you to run more or have your rhythm broken. These things can completely break your attack if you’re not careful.

Also, note that there are lots of variations you can play too. Slice drops, body smashes (especially effective against tall players), and even clears can be performed at the back. You can play things cross or straight but just remember, cross court shots are slower than straight shots. Play as much variation as you can to force your opponent to use all of their energy.

Restricting Movement Tactic

I talked about how you should try to hit the shuttle to different places everytime you hit a shot to move your opponent right? It’s not entirely true.

Once you get to a very advanced level of playing, hitting to the same spot can be very useful if you can capitalize on mistakes or quickly change the pace of the game. Let’s say you continuously clear straight to your opponent. Your opponent is going to get used to that, and he’s going to subconsciously be closer to the back of the court and closer to the side your hitting when he attempts to return to the middle. When this happens, you can suddenly accelerate the pace of the game from the slow pace of clearing to a quick drop shot and cause your opponent to either not be able to return the shuttle or return the shuttle badly. Then you get into an attacking position and win the rally.

The main thing about this tactic is that it’s challenging to know if you’re opponent is positioned closer to wherever you would like them to position. If you don’t consider that they’re ready for you to change the pace of the game, then you will lose the point since you’re not prepared for them to return your shot. It takes lots of experience to know if you’re strategy is working or not.

Another thing we have to consider is that, what if your opponents are doing the exact same thing? If you’re opponent suddenly changes the pace, and you’re not ready, you’ll also lose the point. That’s what makes badminton so interesting; against tough opponents, you never know what they’re going to do so badminton sometimes becomes a sport of pure reaction and speed.

Conclusion – Checkmate Your Opponents

Hopefully, these tactics have taught you a lot. You should be able to take these skills right into your games provided you have good foundations. If you were looking for something that teaches you a little more about basics such as holding a racket, footwork, and/or basic shots, then definitely check out other articles on my site!

For now, if you have any questions or comments, please feel free to leave them down below. Stay tuned for the next articles, hint, it’s in pairs, and have a great day!