yonex aerobite badminton string review

Yonex Aerobite Badminton String Review – Revolutionary Stringing?

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The Yonex Aerobite badminton string is the first of a revolutionary string created by Yonex, where your racket is strung with two different strings instead of being uniform all around. But does the new stringing strategy really make a difference? Find out in my Yonex Aerobite badminton string review.

Summaryyonex aerobite strings

Overall Rating:  8.5/10

Power:  9.5/10

Control:  9.5/10

Durability:  4.5/10

Recommended For:  People Who Want The Best

Average Price:  $10

Where To Buy: Amazon.com

Power – A Strong Suit

This is the most powerful string I have ever played with. Smashes with the Yonex Aerobite badminton string were much more potent than some of the other strings I have used in the past.

My opinion on the Yonex Aerobite’s power is a bit controversial as to what many people think, however.

I gave a rating of 9.5 out of 10, which is my highest rating I have ever given on a badminton string review so far. Many people think that the Yonex Aerobite doesn’t match up in power to strings like the BG66 Ultimax or the BG80, and Yonex has even listed the string as a control string.

But I’m afraid I have to disagree.

When I play with the Yonex Aerobite on my Yonex Astrox 99 compared to other strings, my smashes hit a lot harder, and other shots like clears and drives are a lot easier to play.

For me, the Yonex Aerobite is the badminton string that generates the most power I ever played with.

Just as a cool note, Kento Momota actually uses the same stringing and racket combination that I really like. He pairs up the Yonex Astrox 99 and the Yonex Aerobite strings together, and it has done him well, allowing him to claim the world number one spot.

kento momota with aerobite strings

Top-Notch Badminton Control

The control of the Yonex Aerobite is where the string really shines. It was designed by Yonex specifically as a string that’s good for control play.

I was actually quite surprised by my ability to control various shots with Yonex Aerobite.

When I first heard of a string that is the combination of two different strings, I thought it would be lackluster in control. I thought the unevenness between the two different strings would make the shuttle move awkwardly and not in the way that you would like it to move.

I was utterly wrong.

The control of the Yonex Aerobite badminton strings is fantastic.

All my net shots, smashes, drops, etc., are all super tight to the net when I play with the Yonex Aerobite strings. I’ve produced the most net rolls with this string compared to all the other ones I have tested. For net shots specifically, the very design of combining two different strings into one actually helps you produce better spinning shots.

Additionally, my steepest smashes and drops were with the Yonex Aerobite strings as well. It was almost impossible to respond to my steep smashes and drops from a lot of my club members.

It was effortless to create the shots that I wanted to create with the Yonex Aerobite strings.

Durability – The Weakness

Some things must be sacrificed when you want to be the best at something. That saying goes towards the Yonex Aerobite strings.

The Yonex Aerobite string is the most powerful and best control string I have played with. But, it’s also the worst string when it comes to durability.

These strings break extremely fast. On average, I can only play with the string for two weeks before I have to change to a new string.

It sucks because I love the Aerobite strings so much. Still, it’s getting costly and time-consuming to replace the strings on my racket. On average, the string only costs about $10, which is the same as many other strings. However, I have to replace it two times faster than all other strings, so it ends up costing me more.

Part of the reason the durability is so weak is that it uses a combination of two strings. One of the strings, the main is 0.67 mm thick and the other, the cross is 0.61 mm.

Apart from the fact that 0.61 mm is the thinnest string Yonex has ever created, having a combination of two strings of different thickness causes the two strings to “eat into each other” as you play weakening the durability of the string very quickly.

That’s why I have the Yonex Aerobite’s string rated at 4.5 out of 10.

If you would like a much more durable string, check out my review on the Yonex BG65 badminton string.

Conclusion Of The Yonex Aerobite Badminton String Review

Despite the Yonex Aerobite’s durability flaw, it still remains as one of my favorite strings. It is an absolute beast in terms of both control and power. I have never experienced anything like it.

Do you want strong smashes, effortless clears, tight spinning net shots, steep drops, and more? Get the Yonex Aerobite strings. But do beware that it will break quite fast.

Check The Yonex Aerobite String Price Here!

For me, playing with the Yonex Aerobite strings is like a sweet treat. I’m not rich enough to continually replace my strings, so the Yonex Aerobite string has become one that I solely use for special occasions like tournaments. But eventually, I might move into using the Yonex Aerobite strings in all my play when it becomes more convenient to string my rackets.

Thanks for coming to my Yonex Aerobite badminton string review. I hope you enjoyed this review and learned something new. If you have any questions or comments, please leave them down below. As always, good luck in your games and have a great day!


lee chong wei's badminton racket

Lee Chong Wei’s Badminton Racket (A Long History)

Lee Chong Wei was one of the greatest badminton players of all time. In this post, I will talk about Lee Chong Wei’s badminton racket throughout his entire career. By the end of this post, you will know what badminton rackets Lee Chong Wei has used in his career.

Let’s jump right in!

2019 – Present: Yonex Astrox 99 LCW Edition

yonex astrox 99 lcw

After almost 20 years of professional badminton, the three-time Olympic silver medalist, Lee Chong Wei, finally retired in 2019 after a fierce battle with nose cancer.

Initially, when the Yonex Astrox 99 came out, Lee Chong Wei was going to be the leading ambassador for the racket. All of the Yonex promo videos involved him using it.

Unfortunately, Lee Chong Wei never got to use the Yonex Astrox 99 competitively because of nose cancer.

Later on, Yonex made a Lee Chong Wei limited edition Yonex Astrox 99 to honor Lee Chong Wei’s lasting impact on the game of badminton and his legacy.

Although Lee Chong Wei has never used this racket in competitive play, I will still include it in this blog post as it is Lee Chong Wei’s badminton racket.

==> See Price Here

2015 – 2018: Yonex Duora 10 (And All The Various Editions)

The Yonex Duora 10 became one of the most popular rackets of all time since Lee Chong Wei started using it.

Lee Chong Wei has gone through many different iterations of the Duora 10, starting from the classic green and orange edition, all the way to the white and blue version.

Here’s a whole list of all the different Duora 10s Lee Chong Wei used:

lee chong wei green orange duora 10

lee chong wei duora 10 blue orangelee chong wei frosty blue duora 10

When Lee Chong Wei was playing competitively with the Yonex Duora 10, this racket was the flagship racket along with the Yonex Voltric Z Force II.

In every tournament I played at, there are always a large handful of players who use the Yonex Duora 10, including my brother. It is definitely a great racket.

==> Check Out My Review Of The Yonex Duora 10

2014 – 2015: Yonex Voltric Z Force II LCW Edition

The Yonex Voltric Z Force II was one of the most popular rackets ever released by Yonex. When it came out, everyone began using it, including Lee Chong Wei.

The Yonex Voltric Z Force II was actually one of the first high-end badminton rackets I ever used. It lee chong wei yonex voltric z force II

features a smaller head than most rackets and the thinnest and stiffest shaft I ever experienced.

The power generated by the racket is outstanding. You can check out my full review of the Yonex Voltric Z Force II here.

Lee Chong Wei sported a distinctive pink and dark blue edition of the Yonex Voltric Z Force II that he used in tournaments such as the 2015 Sudirman Cup.

==> See Price On Amazon

2012 – 2013: Yonex Voltric Z Force

The Yonex Voltric Z Force is another one of Lee Chong Wei’s badminton rackets that was super popular. Lee Chong Wei used two versions of the Yonex Voltric Z Force.

One version was the green/white/black edition, and the other is a white and gold edition used by Lee Chong Wei in the 2012 Olympics.

lee chong wei 2012 olympics

lee chong wei voltric z force

Since then, the Yonex Voltric Z Force has been discontinued and replaced by the Yonex Voltric Z Force II, but you can still find the Yonex Voltric Z Force at various vendors.

2010 – 2011: Yonex Voltric 80

The Yonex Voltric 80 was another hugely popular racket used by players such as Peter Gade, Mathias Boe, and of course, Lee Chong Wei.

Lee Chong Wei used this racket in the iconic 2011 World Championships finals against Lin Dan, but unfortunately, he lost the match.

lee chong wei yonex voltric 80

The Yonex Voltric 80 has also been discontinued for a few years, having been replaced by the Yonex Voltric Z Force II and the Yonex Voltric 80 E-Tune (which has also recently been discontinued).

But like the Yonex Voltric Z Force, you can still probably find rackets on various websites.

==> Check If Available On Amazon

2009: Yonex Arcsaber Z Slash

lee chong wei yonex arcsaber z slash

In 2009, Lee Chong Wei had also been seen playing competitively with the Yonex Arcsaber Z Slash, specifically in the 2009 Japan Open.

The racket was definitely not as popular as some of the other rackets. However, it is still one of Lee Chong Wei’s badminton rackets that he used professionally.

The Yonex Arcsaber Z Slash has also been discontinued as well.

2007 – 2008: Yonex Armortec 900 Power

lee chong wei armortec 900p le

lee chong wei armortec 900p

As we dive deeper into Lee Chong Wei’s history, we come across Yonex racket series that don’t even exist anymore. One of these series is the Armortec series, which used to be one of the most popular series with players such as Lin Dan and Lee Chong Wei playing with these rackets in the 2008 Olympics.

Like the many of the other rackets on this list, there is a limited edition of Lee Chong Wei’s badminton racket. The Yonex Armortec 900 Power has a red/white version as well as a Lee Chong Wei yellow edition.

2006: Yonex Nanospeed 9000

I had to go even deeper into research when I was looking for what rackets Lee Chong Wei used early in lee chong wei yonex nanospeed 9000

his career.

I was searching around various pictures of Lee Chong Wei playing competitively. I found a gold, white, and blue racket that I could not identify.

Later, after asking around and doing my research, I confirmed it to be the Yonex Nanospeed 9000, another long discontinued badminton racket from Yonex.

2000 – 2005: Yonex Muscle Power 88

I didn’t just stop at 2006 either, I went even deeper. What was Lee Chong Wei’s racket before 2006?

I found a few pictures of a blue and silver racket that I had never seen before.

After searching around, I found out that it was the Yonex Muscle Power 88, which is quite weird because it is noted as a beginner-friendly racket.

It just shows that to be the best in the world, doesn’t necessarily mean you need the best equipment.

Lee Chong Wei’s Badminton Racket

I hoped you enjoyed today’s post on Lee Chong Wei’s badminton racket throughout his entire career. It’s always very interesting looking into the history of pro players and badminton companies.

As a quick recap, here’s a list of Lee Chong Wei’s badminton rackets:

  • 2019 – Present Racket: Yonex Astrox 99 LCW Edition
  • 2015 – 2018: Yonex Duora 10 (And All The Various Editions)
  • 2014 – 2015: Yonex Voltric Z Force II LCW Edition
  • 2012 – 2013: Yonex Voltric Z Force
  • 2010 – 2011: Yonex Voltric 80
  • 2009: Yonex Arcsaber Z Slash
  • 2007 – 2008: Yonex Armortec 900 Power
  • 2006: Yonex Nanospeed 9000
  • 2000 – 2005: Yonex Muscle Power 88

Thank you for reading! If you have any comments or questions, don’t hesitate to leave them down below. As always, good luck in your games and have a great day!

Also, check out my Lee Chong Wei player study!

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!


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!

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:


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


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


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


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


  • 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!

motivation vs. discipline

Motivation Vs. Discipline – Which One You Really Need

Many aspiring badminton players that are trying to play more competitively are always bent up in the ideas of motivation. I need to be more motivated to train, more motivated to keep playing, more motivated, etc. However, many people forget about discipline. In this post, I will talk about disciplining yourself to get better and why you should have discipline in the battle of motivation vs. discipline.

Consistent, Disciplined Practice Makes You Better

I always thought that I needed more motivation to become better at badminton and to train more. But the issue is, there are both good days and bad days.

If I only train on my good days, I’m never going to get good at badminton. I really only have one good day per week, and sometimes, I don’t even train on that day.

It’s not possible to always be motivated to train. That’s why you need to make training something that is a part of your regular and even bad days.

Following a training schedule consistently is one of the hardest things to do if you haven’t been doing anything before.

The sheer amount of willpower and discipline required is impressive, and that’s what separates the exceptional athletes from the average. The extraordinary athlete will go outside and run even when the sun is not shining.

If you can reach a state where you are training four to five times every week, you will get a lot better.

practice emoji words

We have all heard of the saying, “Practice makes perfect.” The more you play badminton, the better you will get at badminton. The more you train, the more fit and stronger you’ll get.

I’ve been analyzing myself and seeing the differences between many of the top players in my province and country, and me.

After watching different people play and researching their backgrounds, the difference between them and me is not genetics or physicality, but the amount we train.

The vast skill gap in badminton technique, strategy, and fitness were because my opponents trained 3-4 times the amount that I did. If I up the amount that I trained, I would surely reach the same level they played at in no time.

I was reading about a few pro players, and it seemed like they all trained a lot. Players like Son Wan Ho, a men’s singles player from South Korea, train 6 times a week, 6 hours each time. Yuta Watanabe, a mixed doubles and men’s doubles player from Japan, has the same schedule.

These players are not always motivated to train. They treat training like work/school, where you do it consistently no matter what your day was like.

What Can You Accomplish On Your Worst Days?

Another perspective we can look at is, what can you accomplish on your worst days?

If we take a look at the current world number one player as of November 18, 2019, Kento Momota, we can see how he can dominate other players on the court even on his bad days.

Kento Momota has won multiple tournaments back to back in 2019. This meant that he played a lot more than his opponents. Many of his opponents were freshly rested before each match because they had been knocked out so early.

Momota, however, played every single game as he reached finals for pretty much every tournament he was in. If you watch some of his matches, you can see that Momota is super fatigued.

If we look at 2018, we can see a shift in playstyle from playing aggressively to a more passive style of play between the first kento momota 2018 world championshipsand second halves of the year.

From early 2018, Momota reached multiple finals and won numerous tournaments. The fatigue from playing so many games hit him pretty hard as he started to strap everything up.

You can see tape on multiple places, including his back, arms, knees, ankles, and thighs.

Yet, even when he is tired, Momota is still winning all his matches. It means Momota is in a whole new class compared to other pro players.

In fact, there was one tournament Kento Momota won while fighting a cold, according to his coaches. That’s pretty crazy. Even when he is sick, he is still dominating on the court.

Let’s take a look at ourselves. What can we do when we’re sick?

Well, I certainly had the experience of being sick about a month back. What was I able to do?

Nothing at all. I talked a little about it in an email I sent out and my last post. All I did was lay in bed and watch videos. I couldn’t even get out of bed, move a meter to my computer, and write something.

And here we have Kento Momota not only playing tournaments while he’s sick but also winning them!

Now, we don’t have to compare ourselves to Kento Momota. He is a talented player who has played and trained badminton competitively for years. But we do need to start thinking about ourselves and how we can grow to reach our goals.

If we want to get good at badminton, we need to make it so that even on our worst days, we are still doing more than what the average person does.

Instead of watching TV or sitting in bed mindlessly staring at your phone, you should at least be able to run for 5 minutes or do a few push-ups.

We want to start pushing our limits a little bit and disciplining yourself to do more. This means get out of your comfort zone and do things that you have never done before.

Because it’s not about being the best in your club on your best day, it’s about being the best even when you don’t feel like playing.

Tips To Start Disciplining Yourself

Everything I just said is much easier said than done. “Go train more!” Well, that’s much easier said than done.

I don’t want to leave you with a few words and theories that you can’t do much with, I want to give you some actionable tips to help you reach your badminton goals.

So here we go, it’s time to jump into some of my ways to start disciplining yourself to train more and harder.

Tip #1 – No Excuses

sorry I'm busy picture

We all have excuses. I don’t have money to pay for training, I’m sick, I’m unlucky, people around me don’t want me to train, there’s no gym close to me, no equipment, no time, no players to help me train, I’m not destined to be good at badminton, etc.

Did you ever say these things? I certainly have, and I’ve listened to many other people say the same things as well.

I was actually the biggest complainer. “Everyone was better than me because they had parents that were willing to spend thousands of dollars letting them train and play tournaments.”

“Everyone was better than me because they had all the time in the world to train.”

Training in Canada was costing me over $1000 every 2 months just to have two 3-hour sessions every week! Private lessons with coaches cost more than $60 an hour, and on top of that, my family had to pay for two people at the same time. So over $2000 every two months.

We didn’t necessarily have time either. School with extensive workloads from 9-5, and I had to work a part-time job two days a week. But later, I found out that these were just mindless excuses stopping me from achieving what I really want to do.

I was on a road trip listening to a podcast episode by Russell Brunson when I realized my mind and heart were in the wrong places. It wasn’t about how much money or time I had. Success didn’t come from the resources I had.

To be successful, it’s about your ability to do anything with nothing. 

That was a big truth bomb that was ingrained in my mind and heart. Although the podcast was about entrepreneurship, the statement that poor people say, “I can’t afford something,” while rich people say, “How can I afford this certain thing,” still applies here in badminton.

I learned that things aren’t always handed down to you in life. You can say things like I’m unlucky, or people don’t want me to succeed, or you can move past those excuses and find your path to success with what you have.

The truth is, it’s not like we have nothing either. The fact that you’re reading this blog post means that you have a lot of things at your disposal. You have an electronic device that can surf the web and an internet connection.

That’s huge in today’s world. You no longer need professional coaches to teach you how to play badminton. You can come on to sites like Get Good At Badminton and find badminton skills and drills.

You can go on YouTube and do a quick search for whatever you want to learn, and you will probably find what you are looking for. There are plenty of people teaching things from basic footwork and badminton techniques to advanced strategies and deceptions.

I’ve even seen people do things like record themselves play and then submit their video to a Reddit feed on badminton and have people analyze their gameplay. So there you go, instant free access to coaches and players all around the world.

Excuses don’t exist. All problems have a solution.

If you’re not actively seeking out solutions to your problems, are your dreams really your dreams?

Tip #2 – Start Small

seed growing

Disciplining yourself to create a consistent training schedule is incredibly difficult if you have never done anything before.

You may be able to do a lot on one day because you’re motivated to do so. Still, then on the next day, you’ll probably end up tired and unmotivated to do any more.

You know when people create new year’s resolutions. Usually, they’re able to follow through with them for the first couple of weeks, but hardly anyone makes it past a year, or let alone a month.

The problem is that most people try to make significant changes immediately.

I used to do this when I was trying to make better schedules for my life. I wanted to get up at 5 AM and run every morning. I was able to do this for 1 week at most. Then it started snowing, and I made an excuse that it was too cold.

Trying to wake up at 5 AM and run every morning was too big of a change to my existing schedule and habits. Usually, I was waking up around 8 AM, so trying to wake up 3 hours earlier was a big hurdle in itself.

Then I was trying to add on running for 30 minutes outside, making the existing hurdle even larger.

What I realized was that I needed to start small. I need to make small changes at a time and get used to them. Then I could slowly increase intensity and quantity until I reach my desired goal.

So instead of trying to wake up and run so early, I should have changed my running time to a time when I’m already awake and start by running only 5 minutes straight every day.

Then as I got stronger and more used to the changes, I could increase the amount I run and slowly adjust my waking up time to early in the morning if I wanted to.

I had this experience in the GGAB Fitness Training Regime.

I actually did it wrong initially by trying to incorporate footwork drills and a bunch of different exercises in my first few workouts. Luckily, it was summer vacation, so I never allowed myself to make the excuses that I had no time or that it was too cold. I eliminated all the excuses I had and just did what I planned.

Over time, I increased the load of the workouts as things got more comfortable. Instead of doing 5 sets of 20 for footwork, I started doing 10 sets instead, and I felt perfectly fine. Had I tried to do 10 sets right from the start, I would have never been able to maintain the training regime for longer than a week.

So if you want to get good at badminton, but you never train consistently, start small. Do something like 5 push-ups every day, and when you can do that with ease, begin adding reps and sets and different exercises slowly.

You want to build habits that you would follow even when you’re not feeling the best.

Tip #3 – Change Your Environment

It takes a lot of willpower to make functional changes to your life. Adding things like consistent training to your schedule is one of the most challenging things you can do in your life.

But if you can eliminate all your excuses preventing you from doing a certain thing, then what’s stopping you?

As individuals, we only have so much willpower. I had the personal experience of trying to fight all the excuses preventing me from doing more, and those battles are tough to win on willpower alone.

While we can’t suddenly make more money or time, there are things we can change instantly to make our lives much easier as we’re learning to discipline ourselves.

One thing is to change the physical environment around you and make exercise something that is easily accessible.

For example, if you want to go running in the morning, put your sports clothes right next to your bed and your shoes right in front of the door so that you don’t have to make an extra effort to go running.

If you want to eat healthier, put drinks like soda and junk food like chips in places like the back of your fridge or on the top shelves of your cabinets and put things like water and fruit in places that you can easily reach. This will make it so that healthy options are always your first choice.

Or even better, just get rid of all the junk food and soda, so you’re in an environment where you’re forced to eat healthily.

In my life, I have free weights right next to my bed and computer plus a racket lying out in the middle of my room. I’m always randomly lifting weights or swinging a racket because they’re so easily accessible to me.

I even took it to the next level and put my regular rackets away in their cases and my bag, and instead, I leave out my training racket in the middle of the room. Guess what?

I’m always swinging that training racket and building badminton strength even when I’m not on the court.

Don’t worry if you don’t have a training racket or free weights, it’s not required for you to be successful.

Changing your environment doesn’t always mean making good things accessible, you can also go make things causing bad habits inaccessible.

For me, my phone is always distracting me. If I really want to get things done, I leave my phone in the corner of my room under all my bedsheets so that getting it means that I have to go through extra work of getting up from my computer.

Usually, this is enough to prevent me from being tempted to check my phone for random things. You could go one step further and put the phone in a separate room. Then to get it, you’re forced to get up and walk a little.

Or even try putting it by the doorway so that every time you need to get your phone, you are reminded that you should go outside and run a little.

Good peer pressure also falls into this category. If you can find others to train with you, you will definitely be more motivated to train as there will be other people holding you accountable.

It becomes a lot easier. Unfortunately, if you’re like me and don’t have any friends or family who want to wake up at 6 AM to go running with you, you will have to practice disciplining yourself.

Motivation, Still Required

Since this is a post on motivation versus discipline, I should still talk a little about motivation. motivation picture

In the question of motivation vs. discipline, motivation still plays an important role. But it’s not about staying motivated every day to train, it’s about what creates the discipline in the first place.

As I see it, motivation is another way to help you overcome excuses so that you can build the discipline to train consistently.

It’s challenging to stay motivated by watching and listening to motivation videos every day. At some point or another, the boost in energy that those sources provide goes down and stops affecting you.

The real source of motivation comes from what you truly want.

You need to start self-reflecting and think about the life you want. You need to figure out why you want to get good at badminton.

Then you need to list down those whys on paper and refer to it every time you fall. Understanding your origins and why you do something will make sure that you continue driving down the same path instead of following other random rabbit holes.

A lot of these reasons are personal, but one of the core reasons should be because you love playing badminton.

Other reasons that I have are proving people who have always said that I can’t accomplish something wrong and doing something that only a small minority of people can succeed at.

Find your own reasons for doing something and push yourself forward. The real motivation comes from the selfish desire to achieve something, and those prevalent reasons will help you push forward no matter what turmoil you are suffering.

I will probably talk a little more about this topic in future posts, so stay tuned!

Moving Forward

That’s it for today’s post! What I would like you to do is start thinking about yourself and why you want to get good at badminton. Once you have established the firm pillars that keep you going, start disciplining yourself to train more.

In a battle of motivation vs. discipline, you would much rather have discipline over motivation as it’s not about what you can do on your best day, but what you can do on your worst.

Leave a comment down below if you’re going to start training more and at higher intensities! As always, good luck in your games and have a great day!


GGAB Fitness Training Regime – Day 26 (Special)

I’m using up the second special day of the GGAB Fitness Training Regime today! So instead of doing an endurance day, which is what usually would have happened, I went to my club to train and play some badminton again.

Before we get into the rest of today’s post, go check out the Badminton Training Regime #2 – GGAB Fitness Training post if you haven’t already so that you can be briefed on what is happening in today’s training.

This is what happened today.

kento momota backhand lift

The Exercises

  1. Rally with a partner and then quick jog around the courts for warm-up
  2. 5 sets of 20 pointing footwork
  3. Consistency drill. (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.
  4. 2 on 1 defense drill for 5 minutes. 2 people play front and back and attack while 1 person plays defense.
  5. Badminton matches against other players
  6. Stretch

Compared to the last special day, today was much more manageable. It would be even more comfortable than our daily GGAB Fitness Training activities if it weren’t for the badminton matches.

The main difference between this time and the last special day was that the fitness and footwork training was significantly less intense. On day 20 of the GGAB Fitness Training Regime, we actually had court running as well as speed footwork that was timed and added up to 25 sets.

Those drills burned from before, not just because of the quantity and speed, but because the coaches and other players are pushing you to keep the pace.

Today, it was a completely different story.

The only footwork training for today was 5 sets of 20 pointing footwork. That’s half of what my brother and I had been doing lately in the GGAB Fitness Training Regime.

The drills weren’t particularly difficult either. I am finally feeling the results of all my footwork training. I have been moving a lot more efficiently than before, so it isn’t as challenging to get to certain places as it was previously and long rallies haven’t been as tiring as they used to be.

Don’t get me wrong though, long rallies are still grueling, and my matches were full of them.

That’s why the club training, even with low-intensity footwork training and drills, it still puts a more considerable toll on our bodies than the GGAB Fitness Training Regime.

The intensity of the badminton matches you play in the club is highly dependent on who you are playing against. The two people I played against were reasonably decent, and it did take a bit of effort to take them down.

brain lifting weights

One of the things I have been working on is building a strong mind and patience when I play. I’ve been adjusting my playstyle and mindset so I can play longer rallies and force inconsistencies out of my opponent.

So instead of attacking at every chance I got, I started slowing down the game by playing more clears and net shots in the way that Lin Dan plays to give myself better opportunities to end my rallies.

I’ve also been playing more like Chen Long and Kento Momota, and it’s been working very well. I’ve been focusing on just getting the shuttle back to the other side and giving my opponent a hard time instead of focusing on finishing the rally which has helped me remain calmer while I play while frustrating my opponents and causing them to make more mistakes.

I would definitely recommend you try to play longer rallies because the higher level you get, the more it will be about how long you can last on the court.

Diet and Sleep

Diet and sleep have remained basically the same. Although today I did wake up at 9 AM, I still had three meals.

Albeit, the three meals were adjusted in terms of time, though. I ended up having breakfast close to noon, lunch at 3, and dinner at 9 because our badminton training was from 5 to 8 PM.

Breakfast was of toast and peanut butter, lunch was rice with short ribs, duck eggs, and cabbage, and dinner was chow mein and baozi. The meals were all filling, and we had no problem sustaining throughout the entire day.

I didn’t make any use of the power napping strategy I had talked about throughout this training regime, but I did work on meditation a bit more. Both before sleeping and after waking up.


I learned that there were two main types of meditation. Concentrated meditation and mindless meditation. The first is where you focus on one thing specifically to increase concentration and focus while the other one is where you let your mind wander around random thoughts so you can let go of the bad things in life and feel happier.

I’ve been using the concentration meditation tactic when I wake up so I can theoretically get better focus during the day, and then at night, I’ve been using mindless meditation to help me relieve stress and fall asleep easier.

So far, meditation before sleeping has been working out pretty well, and it’s helping me fall asleep easier. As for meditation in the morning, I’m not seeing any results yet. It likely has to do with how I meditate, but I will continue to experiment and work on these things.

If you have read day 25 of the GGAB Fitness Training Regime, you will also know that I’ve been trying to implement 5 things into my daily habit to try to increase productivity.

One of them was to stop looking at my phone before I sleep. I was actually able to accomplish this, and it has helped me feel and look a little more refreshed. Definitely aiming to keep this in my daily habits.

Thoughts and Feelings

My badminton skills have been going up quite fast through the combination of going back to training at my club and the GGAB Fitness Training Regime.

There are two main things I would like to accredit my progress to; footwork and mindset training.

When you have an iron will to improve your badminton game, you start thinking about all the little thoughts

details in your training. Every time I do my footwork drills, it’s no longer an “I just have to go fast” mentality, but now, I’m thinking about how I’m moving and how I can improve.

By focusing on making my steps lighter and improving my split step, I’ve been able to play badminton a lot better.

And with every time I go back to the club, I reach new milestones. For example, on Thursday, day 24 of the GGAB Fitness Training Regime, I actually played this one player which I beat in the first game 21-14 but lost the second one 25-23.

After reflecting on the loss and how I was playing, I found that it was almost like I lost to myself. I kept losing focus throughout both games and struggled to push myself to return shuttles that I should be able to return.

Today, however, I played the exact same person and beat him in two straight games, 21-16, 21-10. While the person I played against could have played worse, it is more about how well I played.

In fact, I would probably consider how I played to have hurt his game by returning just about everything he threw at me, which frustrated him to become more careless with his shots.

Footwork played a significant role in this win as well as my other successes in the day. I imagined how a pro badminton player like Kento Momota plays, so I started to think with more patience and have more confidence in how I moved.

As you can tell by reading this, mindset was the other huge factor affecting my skill. I prevented myself from becoming impatient and turned the games into a consistency and stamina match.

Think about giving your opponent a hard time instead of trying to win it all. It might just help you win a lot more games and improve more.


Now for the pictures and stats:

 Person 1:

person 1 day 26 back

person 1 day 26 side person 1 day 26 front

person 1 day 26 front of legs

person 1 day 26 back of legs person 1 day 26 side of legs

Weight: 146 lbs

 Person 2:

person 2 day 26 side

person 2 day 26 back person 2 day 26 front

person 2 day 26 side of legs

person 2 day 26 back of legs person 2 day 26 front of legs

Weight: 121  lbs


With all these tournaments coming up, I have to train much harder. Doing this training regime has helped me reach a decent position to perform in the tournaments, but it will be nowhere near enough to win it all.

I’m still not considered one of the best players in the club, but I’m slowly creeping up there. All it will take is some more hard work, smart work, and the steel mentality.

I will let you know how the tournaments go for me and continue to provide more badminton tips in the future!

If you have any questions or comments, don’t hesitate to leave them down below and I will probably respond within 24 hours. As always, good luck in your games and have a great day!

lee chong wei smash

GGAB Fitness Training Regime – Day 25

Our final stability day in our GGAB Fitness Training Regime, and honestly, I’m somewhat disappointed. For some reason, both my brother and I were feeling so tired and unmotivated to train. We actually had to cut down on our training despite it being only a stability day.

lee chong wei press conference

More on this in the rest of the post.

Before we get started though, make sure you check out the Badminton Training Regime #2 – GGAB Fitness Training post if you haven’t already so you can gain a basic understanding of the training we are doing.

Done? Let’s get started.

The Exercises

  1. Quick jog and stretch
  2. 5 sets of 20 pointing footwork
  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

Despite talking so much about changing up the stability days to be more productive, I wasn’t actually able to do anything. We ended up doing the exact same thing as the last stability day except with less footwork.

The exercises are not perfect, but they have helped out in our game a little bit.

Swinging a racket both forehand and backhand has helped the most. It helps us build badminton form and clean up our technique allowing us to play better.

Then when you couple swinging a racket with some badminton drills, that’s when you really start to see results in terms of power, accuracy, and the difficulty of playing the shot.lee chong wei smash

I get to train at my badminton club again tomorrow, so I will be able to see if this stability/badminton control day has really been helping my brother and I build badminton technique.

Overall, this training day still needs heavy improvement.

I want to add in more stretching activities, primarily focusing around the legs, arms, and back. After training lots at the club, improving muscle range and flexibility is something I would like to see because stiff muscles will decrease efficiency and increase the chance of injury.

But since today is the last stability day of the GGAB Fitness Training Regime, it’s a little too late to make any changes to the exercises presented on this day.

Diet and Sleep

My diet has remained pretty good. I ate three meals today. Breakfast consisted of toast and peanut butter, lunch was a protein shake and some fruit, and dinner was rice with fish, cucumbers, eggs, and greens.

It is a little smaller than what I usually consume, but today’s stability day didn’t require much in the first place anyways.

Sleep, on the other hand, has suffered its first day where I got less than optimal rest. I ended up sleeping steamed fish

at 12 AM and waking up at 5 AM. That’s only 5 hours of sleep, and I can feel the lack of sleep today.

Even with a power nap during the middle of the day, today has been much more difficult for me to get through. There is another factor that is playing in as well, but I will talk about that in the thoughts and feelings section.

The only thing I can do is to try and sleep earlier today to recover some of the lost sleep.

I also need to implement meditation or some sort of habit in the early morning so that I can get more done and be able to stay more motivated.

Thoughts and Feelings

Motivation today has undoubtedly been down for both my brother and me, and it hasn’t happened before.

For some particular reason, my body was sore in many places, including my right hip, shoulder, and my right glute. It wasn’t as if we absolutely destroyed ourselves the day before.

But our body condition was the least of our worries when it came to today’s motivation and exercises.

Both of us were feeling down. We didn’t want to do anything at all, and that’s what happened. The exercise did not increase our energy as it did in the other days, and the rest of the day was as unproductive as it can get.

We literally sat down and watched a movie for the entire time.

I have identified some of our problems, though, and I will be working on a fix.

For my brother, school has started for him again. Every day he comes home exhausted and unmotivated. So when we finally reach the weekend, he’s already so tired from school that he doesn’t want to do anything else.

It’s a little bit of a different story for me. I don’t have school, but I am over-working. There are way too many things on my mind, and I can’t seem to focus on one thing right now. I am definitely feeling burnt out.

But I have to get my work done, what can I do?

This is when I have to start implementing new habits into my life that will hopefully help reduce stress and improve productivity and motivation.

There are 5 things I want to do more of and/or implement into my daily habits.

  1. Meditate
  2. Read, listen, and/or watch more motivational books, podcasts, and videos, respectively.
  3. Write down my goals every day.
  4. Exercise (new plan after the GGAB Fitness Training Regime ends).
  5. Stop looking at my phone before I sleep.

This is going to be tough, especially the stop looking at my phone part before sleeping. Trying to open at least 30 minutes before I sleep without staring at screens might just be the most challenging habit that I will have to change in my life.

But after reading so many sleep articles and listening to people talk about good sleep, I hope that this change will be able to make a significant positive impact on my life.

The other strategies are also meant to change my life for the better as well.

meditating blonde on beach

Meditating will help me clear my mind and be able to help me focus during the day a lot better. Although I haven’t tested meditating much yet, I hope that it will relieve stress and make me happier as well.

Reading, listening, and watching more motivational content will also help me strive for more. It’s also here so that I can continue to learn more. The more I learn, the more I can do.

Writing down my goals every day will help me boost my focus, as well. If I can limit the number of things that I am going to finish in one day, my productivity will start spiking, and I will feel much more satisfied with each day.

Last but not least, exercise will continue to be a significant contributor to my productivity. So far, the GGAB Fitness Training Regime has been very beneficial to my productivity and mindset, but it is starting to see some time conflicts with school and all for my brother.

Since we are now back at my club training, once the GGAB Fitness Training Regime ends, I will be following a completely different schedule for exercising. Something lighter probably.

That’s a lot I got down here! The most essential part of being successful, though will be my ability to maintain consistency with these habits. So for now, it will be one baby step at a time until I can slowly build everything I want into my life.


Now for the pictures and numbers. Here they are:

 Person 1:

person 1 day 25 front

person 1 day 25 side person 1 day 25 back

person 1 day 25 back of legs

person 1 day 25 front of legs person 1 day 25 side of legs

Weight: 148 lbs

 Person 2:

person 2 day 25 front

person 2 day 25 back person 2 day 25 side

person 2 day 25 back of legs

person 2 day 25 side of legs person 2 day 25 front of legs

Weight: 128 lbs


Day 25 is done! I’m still a bit sad that I couldn’t keep the pace up, especially for the last week of the GGAB Fitness Training Regime, but it is what it is, and it’s time to move on.

If you have any questions or comments, don’t hesitate to leave them down below. As always, good luck in your games and have a great day!

kidambi srikanth

GGAB Fitness Training Regime – Day 24

I’ve made it, the final lower body exercise day of the GGAB Fitness Training Regime has been completed. Let me share some of the experiences I had.

Today was a slightly different day. I actually had badminton training at my club as well, but I am not going to count today as a special day like I did with day 20 of the GGAB Fitness Training Regime. I will count both the exercises in club training as well as my personal training.

Before we get into the rest of this post, check out the Badminton Training Regime #2 – GGAB Fitness Training post if you haven’t already. It will give you context as to what this post is about.

kidambi srikanth

Let’s jump right in.

The Exercises

Like mentioned in the introduction, I did both my GGAB Fitness Training as well as my club’s training for today. I will be splitting them up into two sections and then talk about them.

 GGAB Fitness Training:

  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

 Club Training:

  1. Quick jog and stretch
  2. 10 sets of 20 pointing footwork
  3. 3 sets of 16 multi-feed cross smash and net kill. Smash on forehand side and then run to backhand side for backhand net kill
  4. 3 sets of 16 multi-feed cross smash and net kill. Smash on backhand side and then run to forehand side for forehand net kill
  5. 3 sets of 16 multi-feed X formation. Smash on forehand side, then backhand net kill, then smash on backhand side, and then forehand net kill and repeat for the rest of the reps.
  6. 3 sets of 16 multi-feed M formation. Smash on forehand side, then forehand net skill, then smash on the backhand side, and then backhand net kill and repeat for the rest of the reps.
  7. 5 sets of 20 scramble. The feeder will feed the shuttle anywhere, and the worker can play any shot.
  8. Games
  9. 50 push-ups
  10. 50 sit-ups
  11. 50 supermans
  12. Stretch

Is this too much exercise?

No, surprisingly. The day wasn’t too tricky despite doing pretty much double of what I usually was lunge


As you can tell, there were no changes at all to my lower body exercises. The only thing I did was push myself a little harder by changing my mentality to lessen the amount of rest I got in between each set and increasing the speed of the reps themselves.

I didn’t actually push myself as hard as I did yesterday and I definitely could have added more drills.

Part of this was because I knew I had training later in the night. I wanted to keep things a little more chill for the club training. But actually, when I went into club training, things were more relaxed as well today.

The footwork drills were a lot easier. The exercises were the exact same as the stuff my brother, and I have been doing for weeks.

The other drills were quite easy, as well. 50 push-ups? 50 sit-ups? 50 supermans? Because of the upper body days, our bodies have adapted well to the exercises

The multi-feed shuttles were okay as well, not because the drill itself was tremendously easy, but because of the time we got as rest. If it were a private session, things would be much different. But with 4 people in a group rotating, there was a lot of downtimes.

The games both my brother and I played were pretty easy as well. We played mostly doubles because of the lack of courts. The singles matches I played weren’t particularly tricky except the very last one. Hate to admit it, but stamina is still an issue.

Diet and Sleep

For diet and sleep, things have been pretty good. Once again, I was able to sleep relatively earlier at 11 PM and wake up at 8 AM. The consistency has definitely helped me get more done.

We had to adjust our diet though slightly. Instead of having 3 meals, we had 4.kimchi

First breakfast consisted of a croissant and an egg. Then for lunch, I had a turkey and cheese sandwich. And then dinner I had yakisoba with vegetables. The change was that we had a meal almost like a snack, but too large to be considered one.

After training when we came home, we had porridge with beans and kimchi. We don’t usually have this, but to prevent ourselves from being hungry both after and before training/work, this is required.

It’s a schedule that we have to adapt to, especially when our training at the club is either 6-9 PM or 5-8 PM and my part-time job is from 4-8 usually. Developing an excellent snacking and meal schedule will help me stay fuller and more energetic for the rest of the day.

Thoughts and Feelings

My performance at today’s club playing was much better than day 20 of the GGAB Fitness Training Regime.

This time, I could really see some of the results of our training regime. We were one of the fastest to complete our footwork drills, and it was a breeze. Having been doing 10 sets of 20 footwork every day for two weeks, we have improved lots.

The push-ups, sit-ups, and supermans were also very easy. Before, I had to split them all up into 5 sets of 10 to finish 50. This time, although we couldn’t do them all straight in a row, 2 sets of 25 for all three exercises were all we needed.

And it isn’t just about how much exercise we can handle either.mentality brain

Our ability to play badminton is the most essential part, and today I played much better than the previous day.

The quality of shots that I play has improved a lot since the previous day I played at the club. Smashes, drops, and clears have all been smoother and more accurate.

Stamina is still one of my major weaknesses, along with mentality during the game. As soon as I start getting tired, I start missing a lot of shots and end up losing many points in a row. When that happens, my footwork also gets tangled up, and I begin to think about the ways I can win easily.

What I found is that if I’m not focused on winning the rally but rather on getting the shuttle back, I don’t get as tired, and I play better. With tournaments coming up, my focus will be on playing with a better mindset.

The second thing I have to reduce is the thoughts about what people watching are thinking. Sometimes what happens is I miss a shot, and then I look back, and I see one of my coaches watching. Then I start thinking about how I have to play better quality shots.

Ironically, I end up missing more shots or playing safer to a point where I’m only clearing and lifting.

Building a steel mentality will help me play much better in the future and win more. Stamina will continue to be one of our highest priorities.


It looks our weight will stop changing for a little bit. Before, we could see changes as big as 10 pounds daily. And not just 10 pounds lower, it could have been either way. Now it looks we finally stabilized. Here are the stats:

 Person 1:

person 1 day 24 front

person 1 day 24 side person 1 day 24 back

person 1 day 24 front of legs

person 1 day 24 back of legs person 1 day 24 side

Weight: 150 lbs

 Person 2:

person 2 day 24 back

person 2 day 24 front person 2 day 24 side

person 2 day 24 side of legs

person 2 day 24 front of legs person 2 day 24 back of legs

Weight: 128 lbs


Final lower body day is done now! There are only a few more days left in the GGAB Fitness Training Regime.

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

yonex voltric ld force 2019

Lin Dan’s Badminton Racket [2019 UPDATED]

Hey everyone! It’s time for a change-up since the past 20 something posts have all been about my training regime. Today, I’m going to talk about Lin Dan’s badminton racket and what he uses to play with in 2019 all the way down to some of his early career rackets.

Let’s start with what he is using in 2019.

2019 – Present Racket: Yonex Voltric LD Force 2019 Edition

lin dan's badminton racket in 2019

I’m hesitant to put this racket here because it’s basically the same thing as the Yonex Voltric LD Force that he was using before 2019. It’s basically just another marketing ploy by Yonex to put out something new so that people would buy it.

While I haven’t directly tried out this racket, I assume it would have a very similar feeling to the Yonex Voltric Z Force II and the Yonex Voltric LD Force. I definitely want to get my hands on it so that I can give a full review of the racket.

I did some research though, and the story behind this racket is quite fantastic.

Its red design on the sides actually symbolizes a phoenix rising from the ashes imitating how Lin Dan’s worst year was 2018, and he rose back up to win the 2019 Malaysia Open. Unfortunately, it does seem like Lin Dan cannot maintain his phoenix status after losing in the 2019 World Championships and other tournaments… but it does make for a cool story.

If you would like to play with Lin Dan’s badminton racket:

==> Check out the Yonex Voltric LD Force 2019 Edition at Amazon.com!

2018 Racket: Yonex Voltric LD Force (Black Version)

lin dan 2018 badminton racket

I’m surprised that I couldn’t actually find information on which badminton racket Lin Dan used in 2018. I actually found pictures where I can zoom into the racket, but I have not seen anything like it.

I’m guessing it is a Yonex Voltric Z Force II that has been customed painted and is not on the badminton racket market. I have asked a few people, and I’m waiting on some responses.

If anyone finds out, I will update this section here. For now, let’s move onto the 2016 and 2017 rackets.

Edit: The racket Lin Dan is using is actually the black version of the Yonex Voltric LD Force. For some reason I can’t seem to find vendors selling it in the U.S. or Canada though.

2016 – 17 Racket: Yonex Voltric LD Force and Yonex Duora Z Strike

There was a time in 2017 where he switched to the Yonex Duora Z Strike, but the racket did not suit him well as he lost to a 16-year-old player in the Sudirman Cup.

lin dan with the yonex duora z strike

Lin Dan actually snapped his racket in half after the match out of anger and switched back to the Voltrc LD Force/Voltric Z Force II.

==> Click Here To Read My Yonex Duora Z Strike Review!


==>  Click Here To Buy The Yonex Duora Z Strike Badminton Racket!

In 2016, there has been some controversy as to what racket Lin Dan was actually using. Officials will tell you that Lin Dan was using a Yonex Voltric LD Force as that was the limited edition racket that was put out by Yonex for Lin Dan to use during the Olympics.

But during the first half of 2016, Lin Dan was actually using a limited edition Voltric Z Force II. Zoomed lin dan painted z force 2 comparison

up pictures on Lin Dan’s racket and a side by side comparison with a painted Yonex Voltric Z Force II revealed that Lin Dan may have been using a Voltric Z Force II painted in the 2016 Voltric LD Force style.

Reasoning as to why Lin Dan would do this makes sense as well since the Yonex Voltric Z Force II and Voltric LD Force have slight differences that would impact your game. And thus, it wouldn’t be smart to switch so suddenly to a Voltric LD Force during Olympic season.

==> Buy a Yonex Voltric LD Force here!

2014 – 16 Racket: Yonex Voltric Z Force II Limited Editions

During the span of 2014 to the first half of 2016 (maybe even the second half like explained above), Lin Dan was using the Yonex Voltric Z Force II in different limited editions.

One of them was yellow with a metallic grey around the sides while the other sported a bright red. I do believe that the red version was more popular than the yellow, but Lin Dan did use both.

yonex lin dan 2016 yellow

red limited ld voltric z force 2

==>  Check out my review of the Yonex Voltric Z Force II!


==>  Click Here To Buy The Exclusive LD Yonex Voltric Z Force II (Yellow)!

==>  Click Here To Buy The Exclusive LD Yonex Voltric Z Force II (Red)! 

2010 – 13 Racket: Li Ning Woods N-90

From 2010 to 2013, Lin Dan’s badminton racket was the Li Ning Woods N-90, one of the best rackets Li Ning has ever lin dan 2012 racket

produced. It’s a heavy but crazy powerful racket.

Lin Dan used this racket to win a 2012 London Olympic Gold medal against Lee Chong Wei in an intense three games. He was also able to become the 2009, 2011, and 2013 World Champion with it.

Unfortunately, this racket is discontinued and can be relatively challenging to get. You may find it in an auction or on specialized sites.

 Click here to see if the Li Ning Woods N-90 is in stock at Amazon.com!

2004 – 2008 Racket: Yonex Armortec 700

lin dan 2008 olympics

Like the Li Ning Woods N-90, the Yonex Armortec 700 is another classic badminton racket that has been discontinued. This was the badminton racket Lin Dan used to win the 2008 Beijing Olympics.

This racket will be even more challenging to get than the Li Ning Woods N-90, but I will put up a link down below if you would like to check if it’s in stock or not.

 Check if the Yonex Armortec 700 is in stock!

Lin Dan’s Badminton Rackets, Know Any More?

I hope you enjoy today’s post about Lin Dan’s badminton rackets. It’s a little bit different than any post I have done before, and I will likely make some more. It’s always quite interesting to do a little bit of research into what the pro players use as equipment.

So if you’re a huge Lin Dan fan, make sure you go check out some of these rackets! Also, make sure to read my Lin Dan player study as well.

If you have any questions or comments, I would love to answer them in the comment section down below. As always, good luck in your games and have a great day!

lin dan shirtless

GGAB Fitness Training Regime – Day 23

Welcome to the very last upper body day in the GGAB Fitness Training Regime. I honestly can’t believe I’ve made it. Sure it wasn’t too tricky, but the discipline and mentality that I have developed were more than any other time I tried to build it before.

First, go check out the Badminton Training Regime #2 – GGAB Fitness Training post if you haven’t already. That will help you understand this post much more if you just got onto this post today.

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

The Exerciseslin dan shirtless

  1. Quick jog and stretch
  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 1-minute 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. 5 sets of 12 wrist curls
  13. Stretch

As you can tell, there are very minimal differences between today’s training and day 15 of the GGAB Fitness Training Regime. No exercise changes at all and only subtle changes in terms of intensity.

The differences you will see are my v sits going from 45-seconds to 1-minute reps and the wrist curls changing from 3 sets of 30 reps to 5 sets of 12 reps.

The reason I changed my v sits was to increase the intensity of the exercises, but it was also because I got a small kick of OCD as the planks were 1-minute each and the v sits weren’t. Not much of difference felt.

Wrist curls, however, were a significant change for us personally. I realize that we had been doing our wrist curls completely wrong. I was always wondering why Lin Dan grits his teeth together and was sweating like crazy when he was wrist curling.

I totally thought that it was because he was using 50-pound weights and that we could do more than 30 without breaking a sweat because we were only using 10 pounds. It turns out it was the technique.

Lin Dan was wrist curling with his forearm resting on his legs. We were wrist curling standing up with our arms straight down.

The moment we changed to resting our forearm on our legs, it was a completely different story. 30 wasn’t possible at all. It was so tiring just doing 12 reps. But that’s what we did instead.

exercise wrist curls

Kind of a stupid mistake but I’m glad that we got to change it before the training regime ended. Hopefully, I didn’t mislead anyone actually to do 3 sets of 30 all the time.

Other than those changes, we did make an overall more considerable change that wasn’t listed down.

Learning from day 20 of the GGAB Fitness Training Regime and how we needed to pressure ourselves, I decreased the times we got to rest in between exercises and increased the speed we were doing each task at.

Before it was way too relaxing. Usually, we would lift the weights or do the push-ups and then wait until our bodies stopped burning, and then we would go again. It made our workouts significantly longer and less impactful.

So right now, we are slowly building in the mentality to push ourselves at faster speeds despite what our body tells us. It definitely felt better today, but it wasn’t enough.

And I know there isn’t an official next time, but for the future, strengthening my mental state to push myself harder will be a goal.

I have to admit that I should have added more exercises today too. Maybe increasing the number of sets I had to do for all the activities might have been much more productive for us.

Diet and Sleep

Diet and sleep continue to get better, especially sleep.

Sleep has become much more consistent. Last night, I slept at 11 PM and was able to wake up at 8 AM, and I’m loving the change. I get so much more done waking up at 8 AM, and it’s a great feeling.

I’m also able to more effectively test out the power napping strategy that I have been implementing into my daily plans to get more done. Tomorrow is leg day, but I’m also training at my club. This is the time that I really want to test out the power nap strategy.

Ideally, I will do my exercises in the morning and then power nap in the afternoon so that when I go croissant whole

training, I can play with more energy.

Now if I’m able to move my wake up time to 6 AM and add in some meditation, I’m all set to win it.

Diet has been pretty consistent too. Three meals a day. It’s just lacking some targeted and purposeful nutrition targets. I’m just eating whatever is in the house.

For today’s breakfast, I had an egg and a croissant. Then for lunch, I had noodles with beef and carrots. Finally, for dinner, I had rice with eggs and tofu. I should also mention that I have a few snacks in the form of peaches and been drinking a lot more liquids, specifically green tea.

If I create another training regime though, I think I will want to add in some real diet plans for myself to follow.

Thoughts and Feelings

Now for thoughts and feelings. I already talked a lot about how I need to build a mentality that allows me to train harder and really hit the high-intensity interval training that we get at our club.

And all I’m going to say is that it really helps, but you need to have the motivation to build the mindset.

If you’re building your own training regime right now, ask yourself, why am I doing this?

You need to have the explicit goal, the ideal world, and sometimes even the punishment should you fail in your head. Part of the reason I’ve been able to maintain and exercise so consistently was because of the many things that have happened to me in badminton.


I realized that I’ve been a loser my whole life. So every time I talked about wanting to be the best at badminton, people would laugh at me.

“You can’t even beat this kid, how are you going to become number one?”

“How was your tournament haha, nice win against (the guy I lost to).”

“You should quit badminton and focus on school. You’re just an ordinary kid.”

I hear these things way too much.

And I realize, of course, no one’s going to believe that I’ll win or even get close to winning. Would you bet your money on the guy who’s been losing all his life?

I have to take things into my own hands to win. So every time I feel like stopping, I hear a voice. “Kevin, how are you going to win if you can’t even push yourself to your limits?”

And I think about that voice.

I solidify my ambitions and goals, and I get back to it, pushing myself harder than before.

If you’re in the same situation as me, you need the same revitalizing light at the end of the tunnel. Find your motivation and training becomes so much easier. Your mental state grows stronger, and you will end up more successful in life.


So now for some progress. Here are the stats and pictures:

 Person 1:

person 1 day 23 front

person 1 day 23 side person 1 day 23 back

person 1 day 23 side of legs

person 1 day 23 back of legs person 1 day 23 front of legs

Weight: 148 lbs

 Person 2:

person 2 day 23 front

person 1 day 23 side person 2 day 23 back

person 2 day 23 front of legs

person 2 day 23 back of legs person 2 day 23 side of legs

Weight: 128 lbs


Very soon, I will be concluding the entire GGAB Fitness Training Regime. But for now, it’s the last upper body day! There has been considerable development in both our bodies and mental state, which I hope will only continue to get better.

For now, it’s time to go get some rest.

If you have any questions or comments, please don’t hesitate to leave them down below. As always, good luck in your games and have a great day!