Badminton Exercises

Badminton is a sport that requires a great deal of stamina and physical fitness to endure and become a great player. For this reason alone badminton exercises are a great way to keep yourself in top physical condition to achieve the best play you possibly can.

The range of exercises that you can do for the sport of badminton is really quite endless. These can range from simple or complex cardiovascular work to ensure you tire more slowly to strength training to improve your shot skills and power.

Some of the exercises that will be most beneficial to your game will include a good general conditioning routine, weight lifting and perfection in racket skill and technique. When you can round your work outs well to fit in all these exercises your game will not only improve but it will keep you in great physical condition.

General conditioning is going to seem like a mundane part of your workouts but remember that it is essential. If you are not keeping yourself fit with a good conditioning routine then you will not only be slower on your feet, you will tire faster and be less mentally clear in high pressure situations and games.

Conditioning your body for badminton really requires several things. Any type of conditioning should include a nutritious and well rounded diet. Foods that are high in carbohydrates and protein will benefit you with more energy to burn as long as you are adequately exercising to burn the extra calories that accompany the carbohydrates you are eating. High protein will benefit the production of healthy muscle building which will improve your strength and power behind your strikes.

Aside from diet a great conditioning routine for badminton in particular should include running, stretching and strength training. Stretching should be done before every work out because it will get your muscles ready for the conditioning that you are about to take part in. The effects of stretching will active all the muscle fibers waking them up to build and exercise them properly for the best results.

Stretches that should be done before your work outs should include all muscle groups that you will be working. If you are doing upper body conditioning you must stretch your back, shoulders, arms, neck, stomach and groin. Your groin is not going to be a part of an upper body workout but because so much of the weight and impact of many exercises falls here you should always stretch your groin to prevent injury.

Running is going to build your leg muscle, stamina and breathing. It will also adequately burn extra calories you would otherwise store as fat if they are not used up. Running can take place on a tread mill or in the open outdoors. The key is to change your routine so that you are using all your muscles to capacity.

If you are running out doors you will automatically be doing this as you traverse hills, both up hill and down hill and rougher paths and trails. If you are more accustomed or more comfortable using a treadmill you should select a random pattern or a hill to ensure the proper exercise for all your leg muscles.

The strength training in a conditioning regimen for badminton should include exercises that will improve the full range of motion for your arms and legs. This is usually best accomplished with a cardiovascular weight training circuit. A good strength training circuit for badminton will include resistant sidestepping, crouching medicine ball jumps and medicine ball lunges.

Resistant sidestepping is easiest done with a partner. The assistant will hold on to the runner or side stepper with enough strength to create resistance as they sidestep along the full length of the court and back again.

Crouching medicine ball jumps are performed much like jumping jacks only replace the swinging motion of the arms overhead with holding a weighted medicine ball. The player will start in a crouched or bent jumping position (knees bent, hands between the knees holding the medicine ball or other sufficient weight, and upper body at a 90 degree angle from the waist forward) as the person jumps vertically in one spot the medicine ball is thrust above the head.

As the person returns to the floor the knees are bent again and the medicine ball is brought back down between the knees. As you execute this exercise it is important to keep control of your full range of motions because the control you use is what will condition your bodies muscles. Perform 10 of these and then move to the medicine ball lunges.

Medicine ball lunges can be done with a medicine ball or a single weight. The idea is to hold the medicine ball or wight directly in front of you as you take your lunge. Bring your knee as close to the ground as possible without touching it to the ground, here you will stop and turn at the waist away from the leg you are lunging with.

For instance if you put your right leg forward to lunge, as you hold the lunge you will rotate your upper body to the left from the waist using the full flow of motion bring your upper body back so your arms are extended straight in front of you again, return to standing position and then lunge with your left leg. As you hold the lunge you will rotate your upper body to the right and back again. Do this for a full court and back again.

All three of these exercises put into a circuit means you will move from each one without a break. After you have preformed all three exercises in the circuit you will take a one minute break and then repeat the circuit for a total of three full circuits. This strength training circuit, once you have learned it, should take you approximately 30 minutes to complete making it a quick and thorough workout that accommodates all major muscle groups you must tone and use in the sport of badminton.

Finally racket skill and technique are an essential part exercises you will do to improve your badminton game. Racket skill and technique are best practiced either in play with a partner, however you can hone your skills through general swinging and striking practice motions. Part of improving your badminton skills will be to fully accomplish the backhand serve and forehand serve which can be practiced with a racket and shuttle cock, a net is helpful but not necessary.

Other strikes and swings you will almost definitely need a partner for especially when practicing forehand and backhand overhead, defensive strikes, drop shots and jump shots. Even though a partner is essential these should be practiced regularly to ensure your technique and skill are developed and improved.

Source:www.badminton-information.com

Badminton Deceptive Shots

Badminton. Often we hear about badminton deceptive shots used in the final seconds of a match to take the win.

Much of the time badminton deceptive shots are otherwise referred to as trick shots. One of the most popular deceptive shots used recently is the shot that won for Peter Gade for the final match point in the Copenhagen Masters Tournament. The shot was beautifully executed effecting his opponent with uncertainty about where the shuttlecock would travel and land.

The deceptive shot that Gade used encompassed everything that a deceptive shot should be, including the fact that it won the match for him. This was a precise and practiced maneuver as all deceptive shots should be. If your 'deceptive shot' is an accident then it is not a true deception it is merely luck.

There are several different types of deceptive shots that can be used in various instances on the court. You can also come up with your own deceptive shots as this is the best for fooling your opponent. First you should know about the two various categories of deception in badminton.

Negative deception is to trick your opposer's by NOT hitting the shuttlecock at the first possible moment, but waiting to strike it at a later time. Considering the rate of play and travel of the shuttlecock this is only going to be a few seconds difference for the most part. However even a few seconds can delay and confuse the pattern of play in most opponents.

The second type of deceptive shot in badminton will be to use positive deception. Positive deception is different than negative deception in that you will still hit the shuttlecock at the first possible moment. The deception will occur with where the shuttlecock is going after you strike it. This is done in many ways and usually executed by changing your body composure as you strike the shuttlecock.

Deception in badminton is going to be one of the best parts of your game. Once you learn how to move your body, wrists and racket to execute tricky and confusing shots. Deceptive shots in badminton can be used at any time, however you will want to read your opponent well and choose the best strategy pertaining to when and how you use deception to make it truly useful in your game.

There are many different types of deceptive shots that are used in all types of badminton games from professional to back yard. The deceptive shot of your choice is really limitless and the criteria for developing your own deceptive hinges on several factors.

When you start working, formulating and practicing your own deceptive shots there are several criteria to keep in mind. The first and most important factor is that your deceptive shot should cause confusion in your opponent. Whether that confusion results from how you hit the shuttlecock, where it will go or when it will be hit is up to you and is best thought out depending on your opponent and their style of play.

The second criteria to take into account when formulating deceptive shots in your badminton game is speed. A deceptive shot should slow your opponent for a few seconds at least. If you have created confusion in your shot this will often automatically happen as confusion of any type will cause the thought processes in any human to slow a bit.

Finally your third goal in many deceptive shots, however not all of them, will be to trick the opponents body composure. As they assess what they believe you will do, you want their confidence to be high enough that they then start an inappropriate movement to counter your strike or shot.

This will often cause an irreversible effect of them not being able to return your shot. If they are wrong footed or have estimated your shot incorrectly enough they will not be set up for a good return and you will have achieved adequate deception.

As you take all these thoughts in to account as you start to formulate your own deceptive shots it is also helpful to watch others. Watch video of deceptive shots executed by the professionals of badminton.

These are often going to be well practiced, formulated and executed with great precision accomplishing all that they set out to. To view such strategies and good execution in deception will only help you in your accurate execution of such shots as well. Some professionals that are great to watch for deceptive shots in badminton include Peter Gade, Hafiz Hashim, Camilla Martin, Peter Rasmussen and of course the one and only Zhao Jian Hua.

Source:www.badminton-information.com