lee chong wei cheering at 2016 olympics

Change Your Limiting Beliefs To Unleash Your Secret Badminton Potential

You have a secret badminton potential that hasn’t been unleashed yet. You can be really good at badminton, but something is stopping you. It is your belief about your own badminton skill. You are your own limiter. The only thing stopping you from becoming the best that you can be is yourself. You must change your limiting beliefs to unleash your secret badminton potential.

Interested in removing your limiters and becoming the best you? Read on.

Power Of Beliefs

Let’s talk a little more about beliefs. Your beliefs about who you are are what define you.

These beliefs can be good or bad.

I first realized this after watching a masterclass from MindValley with Marisa Peer. She’s exceptionally well known for her rapid transformational therapy, where after you listen to her, you completely change.

During that masterclass, she talked about beliefs defining who you are. If you believed that you were reaching for the sunlight

fat, then that’s what you would become. If you think that you could do anything, then you could really do anything.

Belief is a potent tool that transforms people.

Have you ever heard of the placebo effect?

If you haven’t, it’s a situation where the power of believing something causes a phenomenon to happen.

A common situation where this is seen is when doctors occasionally prescribe fake pills to sick patients. Those ill patients don’t know that the medicine is false, and as they’re taking it in, they believe that it will cure them. That power of belief is so strong that after taking those pills, it kickstarts the body to heal all by itself.

After watching the masterclass, I’ve learned how one surgeon took this effect to the next level.

A surgeon conducted a test with 10 different people who had knee arthritis. He actually performed surgery for two people. For the other 8 people, the surgeon merely cut open the skin and sewn it back up.

When the 10 people awoke from their “surgery,” all 10 people claimed that they had no knee pain anymore and that their arthritis was fixed. Yet, there were only two people who actually received surgery.

What happened?

The power of the belief that they had a proper surgery from the scar on their knees caused their bodies to kickstart itself and start healing rapidly.

I’ve seen it up and personal too.

One time, my grandparents living in China were very sick. My dad wanted to help them out and sent them some supplements from Canada.

After they took the supplements, they started instantly feeling better and slowly recovered back to health.

Then another time, they started feeling ill again. My dad didn’t send them any medication, and placebo effect

instead, they bought the same kind that my dad sent them in China. But the strange thing was, they didn’t feel any better.

So then my dad sent them the same kind they bought in China from Canada, and once again, they started feeling better.

The leading cause was that my grandparents had this belief that western medicine was superior to eastern medicine. That anything to come out of Canada or the United States were miracle reliefs that China could not reproduce.

So even though the exact same brand and type of medicine were available in both Canada and China, that power of belief was so strong, allowing my grandparents to kickstart themselves after taking stuff from Canada.

Our Limiting Beliefs Make Who We Are

So how does the placebo effect affect us in badminton?

Well, our badminton skills depend on the power of what we believe. Unfortunately, if you’re on this post, then it most likely means you have limiting beliefs that actually crush your badminton potential.

I personally had this issue.

I always believed that I sucked or was average at badminton, and that’s what I was.

Every time I would go train at my club, I would be in the middle of the pack. Not the best, but not the worst, either. I always thought that I was in the middle, that I was still number two.

I believed that I was void of talent and could never get good at badminton.

And that was my life. In my grade 10 year, I played multiple tournaments, trained for real at a club, and I saw no results. I never lost everything in my tournaments or club training. Still, I never won ever enough to make it into quarter-finals.

Find The Roots Of The Problem

It doesn’t always have to be that way, though.

You can define your beliefs first. Get rid of the ideas that you can’t do something and replace it with the belief that you can do anything. It’s a lot easier said than done, though.

You have to hack at the root of your limiting beliefs.

To change your limiting beliefs, you need to find the situations that caused them and why they are so powerful. Then you need to debunk them as myths with equally powerful beliefs.

Go back in time and think. What made you think of yourself as a failure?

Unfortunately, sometimes, it’s not even your fault. It can be people saying things about you and experiences proving those things right.

One day, I was back in time and thinking about what made me a failure. What stopped me from going far in my badminton journey?

I was thinking about my belief that I was an average player that could never get good at badminton. Where did that come from? Because I wasn’t born thinking of myself as a failure.

It hit me that it was a few things other people were saying and situations that enforced what they said.

I remember when my parents were talking to some of their friends and acquaintances about their kids and how they played sports like soccer and basketball. My parents’ friends asked them, “Hey, what sports does your kid play?”

“Oh, Kevin’s a badminton player,” my mom responded.

“That’s really cool. Are you any good, Kevin?”

Just as I was about to say something, my mom cut in, “Oh, he’s just average.”

I was the joke of the family. Every time my dad facetimed my grandparents, he would come into my room, and I would listen to my grandparents pester my dad about getting me to study harder at school and go to a good university.

My dad would always mockingly tell them, “Don’t worry about Kevin, he’s going to make it big and play badminton in the Olympics!” For some reason, my dad always had to be in my room when he says that.

But that dream that I had really became a joke after playing a few tournaments and training at my club.

I won a few games, and then I lost a bunch. Then I saw a bunch of kids years younger than me absolutely crush the people that I lost to. If I couldn’t even break the top 10 in my province, how am I going to play in the Olympics?

Then the limiters really started kicking in. I couldn’t do anything, I was just average.

Find The Roots Of Success

The good news is that you can change yourself. Once you find those situations that caused your limiting belief, you need to disprove the belief and start supporting new beliefs that promote progressive change in yourself.

Once I realized when and why I first started to believe that I couldn’t do anything in badminton, I needed to reflect on my previous success and see different paths to success.

I wasn’t always considered a failure or just average. There were times when I was special too.

When I was in elementary school, I was prodigal. I was the best at badminton at my school, and I always had rapid growth. I was cited as a fast learner and someone who was really easy to work with.

First, just by realizing the success that I had before, I started breaking down the limiting belief. If I was the best before, I could do it again.

You may be thinking right now, “Oh Kevin, but I never had success in my life before.” And that’s BS.

It doesn’t have to be winning a badminton tournament in the past or even anything related to badminton. You need to find the small successes as the significant victories stem out of the starting seeds.

Look at yourself and think of times when you felt accomplished. I know that it’s quite tricky when you’re not feeling accomplished at the moment, but trust me, there were situations in the past where you were victorious.

Maybe the games you played? Getting a good mark on a test? No matter how insignificant it may seem, find those happy moments.

Second, once I found those happy moments, I realized that there was a forgotten path that I took to reach it. If I could remember the pathways to success, then all I had to do was replicate it.

Just like how I wasn’t born a failure, I wasn’t born a success either.

What caused me to be praised by those around me? How did I ever learn how to play badminton in the first place? I had to go to the roots of my success and relive the experience.

Back in grade 4, I was pretty reluctant to play badminton. Unlike soccer, there was no will to get really good at it. But one day, my mom signed me up for my Chinese school badminton classes.

And I was hooked.

I hit the shuttle back and forth with horrible technique and footwork, but it was fun. Fundamentally, though, I was a very competitive person.

I wanted to win.

When I go back, the skill level of the class was quite low at the time. Basically, whoever knew how to and had the strongest smash was the best player.

I didn’t know how to smash at the time, but I knew that if I knew, I would be a dominant player. I started asking other players that knew how to smash to show me their swings. I was asking the coach of the class on how to do it. I even started watching YouTube videos teaching me how to smash.

I kept practicing and practicing, until one day, I got it! I learned how to smash!

From that day on, I became feared for my smashes. My smashes were what made gym class dangerous and to play against me was reserved for exclusively the brave.

But I never continued improving my smash or any other aspect of my badminton game, so my drive for my improvement went down. But now I knew, the path to success was reachable.

Change Your Limiting Beliefs To Unleash Your Secret Badminton Potential

When you understand what caused you to believe certain things, it’s time to change.

Think about all the limiting beliefs you have and provide evidence from your successes that they are not valid. That they can be disproved.

This will be particularly difficult as failures hurt more than the happiness success gives.

But I believe that you have a secret badminton superpower that hasn’t been unleashed yet. You just need to believe in yourself.

After I realized the limiters I had put on myself, I started disproving them using the success that I had. From deep self-reflection, I knew that I was better than what other people have described me as. I knew that I was better than what I used to think of myself.

I wasn’t missing talent, skill, or any stamina, it was already in me.

I changed my belief to one where I wasn’t such an average player, and I instantly saw results. I wasn’t the best in my club just yet, but I started playing at much higher speeds and stamina.

Delete your limiting beliefs by showing yourself that success is possible and that you know the route.

How Much Do You Want To Get Good At Badminton

Are you having trouble trying to get rid of limiting beliefs? Do you maybe have too many limiting beliefs?

There are a lot of limiting beliefs that I want to tackle and show you how to get rid of. I’ve heard and experienced them all.

  • I need private coaches to succeed
  • I need money
  • I need time
  • I have bad genetics
  • I have no talent

There are many false beliefs that I want to destroy, but unfortunately, this post will be too long to cover them all. I may include them in other posts, so make sure you comment below if you want to see them!

But what it really comes down to, is you.

If you want to succeed at badminton, you will need to do it for yourself. I can only give guides and what I think, but I can’t go into your head to change beliefs.

How much do you really want to get good at badminton? If you want it enough, then nothing will stop you.

Get rid of those limiting beliefs hiding in your head and replace them with beliefs showing you the pathways to success. Anyway, check out some other posts on Get Good At Badminton 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!

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!

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.


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


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 tired

GGAB Fitness Training Regime – Day 20 (Special)

Hey everyone! If you’re keeping up with the GGAB Fitness Training Regime, you’ll know that I missed a day. Today’s post was supposed to be written yesterday! I will be talking about yesterday’s activities; however, as they are rather unique.

Instead of writing about rest and what I did for rest, it’s going to be a little different. You see, the reason I didn’t get a post out yesterday was that I was tired from training and playing badminton in my club last night. It was somewhat surprising that I didn’t have the energy to keep going. More on that later.

First, you should go check out the Badminton Training Regime #2 – GGAB Fitness Training post if you haven’t already so that you can get an overview of what we are doing in this training.

Like mentioned in the title, today’s a particular day. I’ve got a lot to share about this training regime and playing badminton.

The Exercises

Because I was training with my club, I wasn’t following my regular training. I will still list down the things we did during my training, though.

  1. Rally with a partner and then quick jog around the courts for warm-up
  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

These exercises were challenging. Surprisingly challenging. lee chong wei tired

Even though they were more intense than many of the exercises we have been doing ourselves, I didn’t quite expect it to be this difficult.

After all, I was training for about three weeks before so I only expected to be semi sore. But here I am the day after, having multiple sore areas in the calves, ankles, quads, and arms.

It isn’t as bad as the summer training camp that I did where I could barely walk at all. The blisters aren’t as bad either with many that hurt but not to the point where I have to limp.

The main thing I have deducted from this increase in intensity other than an increase in the number of drills, but rather, the pressure to do the exercises faster generated from coaches and other players watching.

In the court running, when the lead person and the rest of the group are keeping up the pace, it’s embarrassing to slow down as you don’t want others to make fun of you either directly saying it out loud or even thinking about.

It’s the same thing for the 20-second footwork drills. You never want the coach to be calling you out for going too slow.

It really pushes your limits, and in that way, it’s good.

An analogy for this kind of pressure is like a monster chasing you down. You start pushing yourself to run faster than you ever thought you could because the adrenaline pushes in from the fear of being caught.

And that really is the difference between training with others and by yourself. One holds you accountable while the other one you go at speeds more suitable to feeling good.

The very aftermath of both training methods is entirely different. Training with others makes you feel tired and sore while practicing by yourself makes you more refreshed.

But after learning about this, it only means that I have to be able to discipline myself to go even harder despite what I’m feeling so that I can replicate the kind of training I experience in a group.

If I can master pushing myself, I can ultimately master badminton as well.

Diet and Sleep

Our diet has remained pretty much the same yesterday as the other days. For breakfast, it was some Chinese bread. Then for lunch, we had noodles with some beef stew. Since the training was from 5 to 8 PM, we actually had a snack in the form of a poutine and some ice cream from McDonald’s.

Maybe not the best idea for an athlete…

My brother and I certainly both felt like throwing up, but luckily, we didn’t. Next time I will try something much lighter.

peking duck

Then for dinner, at around 8 PM, we had Peking duck, duck soup, soup dumplings, and some fried rice. Pretty filling and definitely satisfying after an intense session of training.

Sleep definitely improved yesterday. I slept at 11 PM the previous day and woke up at 8 AM. A good 9 hours of sleep. I’m particularly proud of sleeping earlier and waking up earlier. The two hours that I get instead of waking up at 10 AM certainly means a lot.

And since I’m writing about September 1 stuff on September 2, I get to also talk about how I was able to sleep at 11 PM and wake up at 8 AM again.

Hopefully, I will still be able to maintain this kind of sleep but finishing the blog posts earlier. The eventual goal is to be able to wake up at 6 AM consistently without an alarm.

Wish me luck on this goal!

Thoughts and Feelings

Contrary to the other training days, I was quite disappointed with my performance. Usually, I’m always talking about how the training makes you feel much happier, productive, and relieve you of the negative emotions.

This time, I’m going to talk about how I wasn’t able to achieve such high expectations.

First, a little about actual badminton skill. It seems like without actually playing badminton on a real court with a real net, our badminton skills have gone down significantly.

It took about 1 hour of rallying and playing a few games for my brother and me to recover some of our skill. Our shot quality was absolutely horrible when we were warming up.

Our clears kept going out, we missed every single drop, and our smashes had no power despite doing all of the upper body training. As I said, much of this was recovered, but more practice with consistency is definitely needed.

badminton shuttlecocks

So next time I prep up a training regime, I’m going to have to include badminton playing. It’s an absolute must if you want to maintain and increase skill.

However, I did expect our skill to drop a bit because we didn’t spend much time playing any badminton. What I didn’t expect was for our fitness and footwork to fail on us.

Even though like mentioned in the exercise session about how intense the badminton training was, I honestly thought our fitness could withstand it pretty well.

Footwork was even more surprising when I was playing my matches. Even though I won all of them, I shouldn’t have taken so long or have had to work so hard to beat any of the players I played against.

My footwork wasn’t light enough. I wasn’t fast enough. I couldn’t endure long enough. It was quite demotivating to see me play as I did a month ago even with all this extra footwork training outside.

This expectation wasn’t just a dreamer’s expectation either. The reason I thought the footwork training outside would improve myself so much is that when I was training once a week a few months before, whenever I did a little bit of extra footwork on my own, my progress spiked and I played much better.

So when I’m on the pavement feeling my footwork go faster, become more efficient, and become more stable, I really thought I could apply it inside of my club. Unfortunately, I was wrong.

When I looked at my brother, however, things were much different.

Yes, he had the same experience as me with the inconsistent and low-quality badminton shots, but he was completely different when playing matches.

His speed has increased a lot, and he’s much more aggressive. Every time I look over, I see him attacking at the net rather than playing defensively like he used to. He still has his ways to go, but he’s getting better now.

Being disappointed like this won’t stop me from continuing, though. I will adjust the training a little bit and try to focus on specific aspects that will make me a better player.

Playing at the club again certainly helped me identify many of my weaknesses which I can go focus on now. There are 5 aspects of my game which I will put heavy focus into when I go play some more badminton:

  1. Responding to net and drop shots toward my backhand side. I’m still having trouble moving to this side so I will definitely spend some time analyzing pro players move towards that side and practice it myself.
  2. Responding to flicks. The main reason both my opponents I played that day was able to get points on me was my failure to respond to flicks. Otherwise, the game probably would have ended a lot sooner. To respond to flicks, I will likely spend some time intercepting flicks and increasing my smash power to scare them off of flicking.
  3. Responding to push shots. I actually switched to a forehand long serve during my two matches as dechapol puavaranukrohit made it much easier to win. When I served short, my opponent’s push shots put me in tight situations where I would trip up on footwork and be unable to respond to the next shot. Practice on this during footwork will be needed.
  4. Playing longer rallies. I was actually testing this out during my games by switching to long service and focusing on making them move rather than attack, which I usually did. It worked. I beat them in the stamina and consistency game, but I was exhausted as well. I think this will be what elevates me to the next level though so I will probably do some consistency drills such as only clearing to one another and such.
  5. Building a stronger mentality. One of the common things that would hurt my game was thinking about the point differences and losing hope. I’m going to consciously try to get rid of these thoughts and add a bit of a more for fun element to my head when I play so that it becomes much easier for me to win.

Despite being all disappointed, playing badminton again was fun and helped me understand myself even more. And it’s going to help me bring better content to you as well!

I am looking forward to the next time I play, which will be Thursday.


I didn’t actually get to take any pictures or measure anything yesterday, so you will actually be getting today’s photographs and weight. Here you go:

 Person 1:

person 1 day 20 front

person 1 day 20 side person 1 day 20 back

person 1 day 20 back of legs

person 1 day 20 side of legs person 1 day 20 front of legs

Weight: 150 lbs

 Person 2:

person 2 day 20 front

person 2 day 20 backperson 2 day 20 side

person 2 day 20 back of legs

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

Weight: 128 lbs


Yesterday was a great day. I got to see so many weaknesses and new methods to train myself so that I can get better but also help you with your badminton too.

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

Badminton tournament

Why You Should Play Badminton Tournaments

Do you really want to get good at badminton? Do you want to be one of the best players in the world? You need to play badminton tournaments, or more if you already play some tournaments. While I do not guarantee that you’ll become the best player in the world, you will certainly improve if you put in the effort at badminton tournaments.

Badminton tournament

In this post, I will discuss some of the reasons why you should play badminton tournaments.

Measuring Skill

The number one reason for playing more badminton tournaments is because it’s a scale in which you can measure your skill.

It’s time to get a little philosophical here. How do you know if you’re good at badminton? Does beating one person over and over again make you good at badminton? Does someone telling you that you’re good at badminton make you good?

There is no right answer…

However, playing tournaments is the most surefire way to gauge your badminton ability. You will get exposure to many types of players and get the opportunity to compare yourself. Depending on the tournament, you can get ranking points as well which is a numerical representation of your skill level compared to others.

Winning and losing as well as the games themselves will show you how good you are at badminton. As you play more tournaments, especially provincial/state and national competitions where you may play against the same person multiple times, each of the scores and how well you feel after the games will show you your skill level.

Exposing Strengths and Weaknesses

Playing tournaments also expose yourself to strengths and weaknesses that you often don’t get exposed to during training. In training, there’s usually a set amount of people, and as such, after some time you’ll have played against each player enough to understand their strengths and weaknesses as well as yours…

Or as you thought.

Playing tournaments and against other players that you don’t usually play against actually exposes you to new strengths and weaknesses that you may not have experienced before. In training, when you play against a particular person enough times, you start to play the same shots against them every single time because you know that is what will get you the win. And they will also play the same shots in which you prepare against because you know that is their win condition.

But when you play against someone completely new with a different style and skill level, you might see yourself being hit from unique angles that you didn’t get hit before. As an example, when I was younger, I would play against heavy smashers all the time in which I would stand a little further back to defend. But little did I know, after playing some tournaments, I realized that I didn’t know how to respond to a slice drop from the back.

And thus, a new weakness was exposed prompting me to get better.

Your own weaknesses may be exposed, but you can also find new strengths to add to your game. Playing more tournaments allows you to see others use specific strategies that you may not have thought about before which in turn, you can try to see how well it performs for you.

After you find new strengths and weaknesses to add to your play, it’s all about understanding and applying to get better at badminton.

Getting Better At Badminton

The main benefit of tournaments is not helping you get better at footwork or smashing or playing drop shots, etc., playing more tournaments makes you a more versatile badminton player. Although you can find that there are certain areas of footwork that need help or individual shots that you can’t defend against, these things are practiced during training, not at the tournament.

Getting better at badminton from playing more tournaments has to do with exposure to other players and new surroundings. Playing against other players undoubtedly means that you’ll meet a variety of new

playing styles and levels of skills. More tournament playing means that you will get more experience playing against individual playing styles and also create an understanding and plan of attack to win more games.

If you take the time to watch and analyze other people’s games as well as reflect on your own games, you can come up with a list of things that you need to work on. Then take that list to heart and work on what caused your losses!

I also found that playing tournaments help fire your spirit to improve. Finding players that are better than you or in really close skill proximity invites a sense invigorating sense of competition that allows you to concentrate on improving yourself.

The other benefit to playing more tournaments is getting more exposure to new surroundings and knowing how to react to things you can’t control such as temperature, potential drafts, quality of the court, or even things like an umpire and line judges when you get to that level of playing.

It increases the strength of your mentality which in turn lowers the chance of losing a game due to unpredictable circumstances.


Speaking of mentality, tournaments can be huge confidence boosters. While the first few could go sour if you get destroyed first round or something or some other person decides it’s a good idea to make fun of you, over time, playing more tournaments will add to your understanding of yourself and reduce the stress and anxiety that usually comes.

A lot of this has to do with the “friendly” factor. When we try something new, most people will feel a sense of adrenaline that rushes over them sometimes preventing them from trying new things. It’s because we don’t know what to anticipate and we are feared by the possible adverse results.

But once you try it and then do it some more, the activity becomes more friendly. Things just feel more natural to you. Think about the first day entering a new school and then the experience in the school over time.

Badminton tournaments are the same thing. The first time we play a tournament, we’re scared. We’re afraid people judging us, afraid of losing, or afraid of doing something wrong and getting kicked out. The last one is me for just about anything I try for the first time.

But over time, even if those things happen, we gain a natural ability to counter the problems, and we become more accustomed to playing badminton at higher levels.

The Strategy

As we come to the end of this post, I want to talk about how we should go about playing tournaments. For every single one of us, we have different circumstances. Perhaps we have limited transportation, training, and support for playing badminton, or something else.

But here are some general guidelines you can follow.

  1. New to tournaments? Start with a for-fun tournament. These are usually local tournaments and are also great places for socializing and connecting with other people.
  2. Ambitious enough? Go for state/provincial tournaments. These tournaments are more competitive and generally come with rankings and are great for seeing high-level players in action.
  3. Don’t start with national/international level tournaments unless they’re your only option! Unless your country is small enough where the only tournaments held are national tournaments, beginning with these tournaments can often be traumatizing as the skill level may be way higher than you expected and you could potentially be crushed to the point that you don’t want to play anymore. These tournaments often have higher costs and specific requirements anyways.
  4. After each competition, remember to reflect on what happened! You need to work on what went wrong and potential new strategies that you could play in training after.
  5. Tournaments often cost money. That’s a big problem for many, and thus, you should train to a point where you have stably covered your weak points from the last tournament and then join another.

And that’s it! Just remember that badminton tournaments aren’t only competitions where you have to win. The crucial part of all of this is to have fun!

There are also various extra benefits to playing more tournaments such as connecting with more people, free clothing or food (many tournaments have some sort of free thing), and even prizes sometimes in the form of a check for winners! All the more reason to play.

Any questions or experiences you’d like to share? I would love to hear your opinion so leave a comment down below! As always, good luck in your games and have a great day!

5 Ways To Improve Your Agility and Speed In Badminton

Agility and speed are critical to your badminton success. You’ll need speed and quickness to react and get to the shuttle. Otherwise, it’s going to land on your side, and you will lose. That’s pretty obvious but how do you actually improve agility and speed? In this post, I will talk about 5 ways to improve your speed and agility for badminton.

Joggingjogging to improve your speed

The first one is jogging. This one is mainly here to boost stamina which is one of the critical things for any sport. With increased endurance, you can generally play longer and outlast your opponent.

But one of the things with jogging is how light your footsteps are. Pay attention to how much sound is produced when your feet hit the ground. The louder the sound, the heavier your steps are. This means on a court, you will be terribly inefficient with footwork.

Try to make your footsteps as light as possible. Jogging helps you with this because unlike a sprint, you’re not pushing off the ground as hard and it’ll increase your ability to move around the court continuously.

If you can, get a 30-minute jog every day, it’ll boost your stamina lots, and you’ll generally feel more uplifted!


Continuing along with the idea of light footsteps, skipping helps give you a bounce kind of feeling that enables you to move around the court.

Skipping also improves how fast your feet can move and gives you good calf muscles to aid in getting to the shuttle.

You can get out a skipping rope and just skip like that, but there are also multiple variations you could try out.

To improve your agility, try skipping side to side and forward and backward with different timings. So like suddenly accelerate and slow down. This will simulate a real badminton match where you accelerate to hit the shuttle but slow down when moving back to the middle.


Shuffling is absolutely crucial to good badminton footwork.

When you move around the court, you’ll be shuffling most of the time so practicing shuffling outside of playing will help you improve your speed and control over the court.

With these drills, we need as much variation as possible. We need to shuffle backward, forwards, with jumps, etc.

Practicing shuffling in all forms will help us react in badminton and move more stable.

One of the things to remember when shuffling is to keep low and move your feet fast. Don’t do the slow shuffles. They won’t increase your speed. Focus on moving your feet quickly and keeping a low center of gravity, like you’re in a badminton rally.


Ah sprinting, the most known way of increasing your overall speed. This one is mostly common sense. Measure out 50 to 100 meters and dash that. Then take a break and do it again until you can’t do it anymore or you finished your set amount.

Another method is interval training. With this one, you would sprint for 5-10 seconds and then walk for 5-10 seconds and then sprint again. And you would do this continuously for a few minutes. Again it’s designed to simulate a real badminton match where you’re going to be in fast rallies for some time but and then a little bit of rest before another rally starts up.

Suicides are also great drills to do to increase speed and agility. Run back and forth and touch down on lines will help speed you up and increase the rate that you can switch directions at.

Combination Drills

The final method is to put all of these together. You can really do them in any combination you like, but I’ll give you a few that I like.

One drill I like is sprinting forward for 50 or so meters and then shuffling or jogging backward. This drill is excellent at increasing your speed and balance. It includes constant movements that are used in badminton matches.

Another drill you could try is the zig-zag run with skipping and suicides. In a gym, you should set up three stations. In the first station, put 5 to 10 pylons in a line. Set up the second station by leaving a skipping rope there. And the third station will not need any equipment.

agility training

With this drill, you’ll run through the stations starting with running zig-zag with the pylons. Then you’ll skip a few times. Finally, you’ll end off by doing suicides. Do this drill at max speed.


There are definitely more drills out there designed to increase your agility and speed. Let me know of any other ones down in the comment section!

The critical points of these drills are speed and pacing. Many of these movements are used in a real badminton game which is why practicing these movements isolated can help you speed up and stabilize your court footwork.

Then when you put it to max speed, you’re building speed and stamina. You should also check out drills for improving badminton footwork as well.

I hope you enjoyed this post on 5 ways to improve your speed and agility for badminton!

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

Badminton Net Shot Drills – Improve Your Net Play

Having great net play in badminton is what allows you to play offensively and force your opponents into tight situations.

On the other hand, if you lack good net play, you are subject to your opponents’ offense and cannot play many strategies which will, in turn, cause you to lose rallies and games.

That’s why practicing your net shots is crucial to your success in badminton!

But before we get into different net shots, first we need to talk about certain types of net shots, when to play them, and how to play them.

Types of Net Shots

For types of net shots, I’m going to talk about the cross court net shot, spinning net shot, and a soft push net shot.

First the cross court net shot. There are two ways to play this, one is for the offense, and one is on the defensive. For the offensive one, you should approach the shuttle like you’re going to hit it straight and then change direction last second by turning your wrist and hitting it cross.

On the defensive, it’s generally the same concept you’re hitting it from under the net. This is what you play if the opponent plays an extremely tight net shot or net rolls on you and you can’t play a lift.

If you’re not on the defense, cross court net shots are usually used to play variations or make your opponent run more by making the go cross court.

Then you have a spinning net shot. These net shots are usually straight, and as the name suggests, the shuttle should spin over the net. Typically, you achieve this with a little slicing for your shot.

Playing a spinning net shot will force your opponent to make short lifts, play back uncontrolled net shots, or just miss the shot in the first place. You almost always want to play a spinning net shot, but it isn’t necessarily possible to play it all the time without making mistakes.

That’s why we also have a soft push net shot. This net shot usually goes forward towards the service line and you play it in the times you can’t play a spinning net shot. You see these shots being played a lot more while on the offense after you smash because it’s quite difficult to control the shuttle when you have momentum.

With net shots, it’s all about your control.

Straight Net Shot Drills

Practicing straight net shots are easier than cross court because you don’t need anyone to throw the shuttle to you. You just need a partner to play with you.

It’s a simple drill. For three to five minutes, just net shot to each other on a half court and then switch sides. This way you get both backhand and forehand net shots.

Every time you net shot, it’s a good idea to move back and then lunge forward, and net shot again. This simulates a real badminton match where you’ll likely move back after you net shot.

One drill I also like to incorporate into my training is playing three net shots and then attempting to net kill or flick it into the back. This practice gives you a better understanding of what you can or can’t kill as well as more control around the net. Plus you’ll be more confident in not hitting the net when you’re net killing.

Cross Court Net Shot Drills

It’s tough to cross court net shot back and forth to each other mainly because, unless you’re a professional, cross court net shots don’t consistently make to the sideline. Sometimes they end up in the middle or at a point where your partner will use a different grip to hit it back.

For practicing cross court net shots, I like to have a partner throw shuttles which I hit cross court. Do about 5 sets of 20 for both forehand and backhand sides.

You should incorporate the defensive and offensive cross court net shots into your practice. This way you’ll have more tools for different badminton scenarios.

One thing to note about these drills is your approach. Around the net is when we often play a lot of deceptions, and they always come from your approach. Try to approach all your net shots with a straight net shot position and then turn/flick your wrist last second to play a different shot.

Speed Drills

Have you ever had a moment where you played a net shot, and then your opponent cross court net shotted back? Or when you cross court net shot and they play a straight net shot back?

These drills don’t focus as much on the quality of your net shots or technique but rather your speed of getting to each side of the net. This is how it’ll go.

Your partner will throw a shuttle to either your forehand side or backhand side, and then you will play anything. Net shot or lift, it doesn’t matter. After you hit the shuttle, your partner will immediately throw another shuttle to the opposite side, and you’ll hit that.

One thing with this drill is always to move back to the middle. If you’re not moving back to the center, you get no value out of these drills. It’s designed to simulate a real badminton scenario.

Move behind the blue mark after each net shot.

Once you get more advanced, you can have your partner mix it up and throw it anywhere. This way your reflexes get better too, and you can respond to anything your opponent does.


If you don’t practice your net shots, you’re missing out. Do you want to make powerful smashes on your opponent? You’re going need to force your opponent to lift with your net shots.

That’s why it’s a good idea to go out and practice your net shots. They’re crucial for badminton, singles, doubles, mixed doubles alike.

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


Badminton Mind Games – Beat Your Opponent Psychologically

It was once said that badminton is just an intense physical version of chess. And this is entirely true!

If you know what your opponent is going to do, your life is going to be so much easier. Yet if your opponent knows what you’re going to do, you’ll undoubtedly have a hard time. 

What I’ll talk about in this article is how you can beat your opponent through messing with their head.

Predicting Your Opponents

The first thing you need to understand is how to predict your opponents. Always try to think about what your opponent can do and will do. This all comes from game sense and experience.

During and between rallies, you need to understand your opponents’ strengths, weaknesses, and their playstyle. You need to figure out their options and what they’ll most likely play. Game of probability now too.

There’s a reason Lin Dan’s record against Lee Chong Wei has been so good. Lin Dan has Lee Chong Wei’s strategies, and playstyle all figured out to the point that Lin Dan knows exactly what he’ll do in certain situations.

Except not all of us have been playing badminton at a high level since five years old and have had the time to train and play badminton. But we can still start anticipating what our opponents will do. Even just limiting it down to 3 options gives us the opportunity to get to the shuttle early and pressure our opponents.

To predict your opponents, you first have to see what your opponent is doing and how they play. First know that if their racket is below their waist, they are very limited in the types of shots they can play while if their racket is above their waist, they can play lots of different kinds of shots. Generally, if the racket is below the waist, only soft pushes, lifts and net shots will be played.

Then the next step is to notice what you’ve just played, where your opponent is standing, and where you are standing. It all comes from how much you play badminton.

If you get to a very high level, you need to be able to see how different shots are made. For example, a lift would require a pullback while a net shot does not. A drop shot has a slower swing than a smash.

My best advice is to play lots and gain experience for this.

Frustrating and Demoralizing

There are specific tactics that you can also use to get into your opponents head. I’m going to talk about three methods today. Shouting, playing good defense, and maintaining your composure.

So first off shouting. Don’t do it all the time. People will get a terrible impression of you, and it becomes ineffective. Yelling is the most effective when your opponents make a mistake, or you win a long rally. This tactic demoralizes your opponents and also provides you with strength as well. Your opponent will make more mistakes, and you will continue to dominate on the court.

Have you ever played against someone who just seemed to get your shots back no matter what you play? If you have, you’ll know the frustration of those games. If you’re physically stronger than your opponent and have a great defense, you can block everything and defend. Eventually, your opponent won’t be able to take it, and they’ll lose the rally.

It pays to practice your defense.

The third tactic I’ll talk about in this article is maintaining your composure. This one is crucial to keep your opponent under pressure. And it’s great to keep yourself from making mistakes especially after you lose the rally.


If you’re able to play a variety of strategies in badminton, you have the upper hand. Always try and keep your opponent guessing what you’re going to play next. This will lead to more points and wins directly because your opponent will burn out with their mind and body.

Some ways you can mess with your opponents head is to play a particular shot over and over again and then suddenly change it up and also change up what you commonly play.

For example, try and clear to the same spot multiple times over and then suddenly cross drop or cross net depending on what they play back. This is a strategy known as restricting movement. If you time it right, you can play the same shots while they’re expecting you to play something else but play the different shot when they’re waiting for you to play the same shot.

If you’ve been smashing straight on most of the lifts during your game, your opponent will likely adapt to it even if it’s subconsciously. During this time you can change it up and play cross smashes, half smashes, drops or even clears. Again, keep your opponent guessing.

How To Avoid Being Subjected To This

Here’s the problem. Everything I’ve said here isn’t my secret tactics or anything, they are plenty of people out there using these strategies. So what will you do when they shout, have a good defense, and attempt to demoralize you?

You need tactics to defend yourself.

The top defensive tactic is to remain calm. Obvious right? It’s a no-brainer, but it’s also a great counterattack. Staying calm will start to make your opponents guess as well.

Try not to show any signs of frustration or fatigue (that’s why you need to be fit) because those will only expose your weaknesses and give your opponents more ways to attack you.

Keeping calm is definitely easier said than done though. I know that when I play, I always looked tired with the amount of sweat that comes off me. I also get nervous while playing too, especially in tournaments. Sometimes you can see my whole body shake.

One of the best ways to keep yourself calm and well performing is to smile, even when you’re not your best and everything seems down. In fact, that’s the time you need a smile the most. Smiling will boost your spirits which will give you more energy to continue on.

Smiling will give your opponent the impression that you’re strong and still have the will to fight on.


Alright, here’s the second problem. People will also learn how to avoid being subject to demoralization and be prepared for common strategies thrown at them. It’s a physical battle of chess.

It’s all about who can persevere and outsmart their opponents. And you’ll only be able to do this with practice so go out there and play some badminton!

If you have any questions or comments, please leave them down below, and as always, have a great day!