Académique Documents
Professionnel Documents
Culture Documents
1.
FOREWORD
2.
PROLOGUE
3.
INTRODUCTION
4.
HISTORY OF BADMINTON
5.
PLAYING BADMINTON
6.
SINGLES
A) Footwork (Simple and Advanced)
B) Training for footwork
C) Drills
D) Multi-shuttle feeding
7.
DOUBLES
A) Doubles strokes
B) Footwork
C) Training for footwork
D) Drills for Doubles
E) Multi-shuttle feeding
58
8.
MIXED DOUBLES
A) Strokes
B) Footwork
C) Drills
D) Multi-shuttle feeding
73
9.
DIET
76
10.
NUTRITION
80
11.
82
12.
MIND GAMES
84
13.
PSYCHOLOGY
A) Mental strength
B) Mental preparation before match
85
14.
DIFFERENTIAL TRAINING
A) Female training
B) Half court training
C) Wall practice
87
15.
FITNESS TRAINING
A) Warming up
B) Speed training
C) Specific Badminton training
D) Strength training
E) Endurance
F) Reaction Ability
G) Plyometrics
H) Skipping
I) Core exercises
J) Massage
88
Table of contents
16.
STRETCHING
104
17.
108
18.
ROLE OF PARENTS
110
19.
ROLE OF COACHES
111
20.
COURT MEASUREMENT
114
21.
EPILOGUE
115
22.
PHOTO ALBUM
116
23.
119
Foreword
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
28 September 2010
I am happy to see Mr. Mohanachandran coming out with a book on
Badminton both in print and E book forms. The E-Book I understand is the
first of its kind in India and should benefit a lot of computer savvy youngsters
thanks to its wider reach. During our times, books on Badminton were
difficult to come by and we had to almost entirely depend on watching
seniors play. I hope young players, especially those who do not have access
to expert Badminton coaching, make maximum use of this book. My
congratulations to
Mr. Mohanachandran for his novel venture to promote Badminton.
Prakash Padukone
Reading the Book "Play To Win" a "Tell-All Badminton E-Book" for players,
coaches and parents is like watching a Badminton Documentary Film on
DVD.
Its writer M.J Mohanachandran who himself is an International Badminton
Coach, has scripted his lifetime experience in his book. Mr. M.J
Mohanchandran has been working as Badminton Coach at various levels for
many years and his work will be valuable to other coaches as well as players.
I am sure this book will help all players and coaches at all levels to improve
their knowledge of the game. It also gives an overview of the player
requirements in terms of Training, Fitness and Psychology.
With Regards
P. Gopichand
National Chief Coach.
Foreword
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
This is an excellent coaching E-Book on Badminton and will be very useful for
any aspiring player. There are very few informative E-Books on Badminton
techniques available and Mr. Mohanachandran's effort in bringing out this work
for the benefit of Badminton enthusiasts is very laudable.
All must appreciate the fact that Badminton is a very technical as well as
physical sport. Hence, basics i.e. skills, co ordination, attitude etc, learned at
the beginning of one's career is very vital. This manual takes care of most of
these essential fundamentals.
Vimal Kumar
Ex-Chief Coach (India)
Testimonials
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
I won my first junior National title, while mohan sir was the coach. Even today
he is the person who I turn to if I have any difficulty in my playing technique.
V. Diju
Mixed Doubles, World No. 7- 2010
Mohan sir has been instrumental in shaping our doubles career right from the
time we were juniors. This E-Book will help players and coaches from all over to
get access to his unique knowledge.
Sanave Thomas & Rupesh Kumar
Doubles Players, World No. 15 - 2010
I owe my badminton career to Mohan sir. After this book is released, many
more players will owe their badminton careers to him.
P. C. Tulasi
(Youth Common Wealth & SAF Games Gold Medalist)
Testimonials
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
I have been involved with the wonderful game of Badminton for the last 40
years in various capacities vis as administrator, player and sponsor. I have had
the privilege of watching and understanding the game closely and I realize the
importance of a good coach in nurturing talent and bringing it to full bloom with
years of dedicated work. Unfortunately, in our country, good coaches are hard
to come by as they are very few in number and beyond the reach of majority of
our players. Under these circumstances, Mr. Mohanachandran's work
assumes special significance. Here, he brings his vast experience within the
reach of players who would otherwise have been handicapped due to want of
expert coaching. I hope that this book, both in print and electronic formats,
reaches and benefits the maximum number of players
Mr.C.V.Jacob,
(Chairman and Managing Director,
Synthite Industries Ltd.)
Glossary
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Glossary of terms
Pronation
Supination
Snap forward
Stance
Back swing
Forward swing
Point of contact
Padmasan
Backhand side
Underarm strokes
Drives
Square or flat
Copyright
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Copyright notice
All rights reserved. Reproducing or transmitting, electronically or mechanically
in any form or by any means will invite procecution. Any unauthorized use,
sharing, reproduction, or distribution is prohibited strictly.
Legal notice
While attempts have been made to verify information provided in this
publication neither the author nor the publisher assumes any responsibility for
errors, omissions or contradicting information contained in this book. Readers
assume all responsibilities for the use of the materials and information
contained in the book. The author or publisher assumes no responsibility or
liability whatsoever for any injuries sustained while using the training methods
in this book. All strokes and techniques shown in this book are basic guidelines
according to the author. Players can follow their natural styles using correct
technique as prescribed by their individual coaches.
Important Information
Images of Saina Nehwal and other international players used in this book are
courtesy Yonex Sunrise India Pvt. Ltd. Special Thanks to Vikram Dhar Country
Manager, Sunrise India Pvt. Ltd
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Prologue
There has always been a great void in the badminton field for an authentic
badminton coaching book with technical and physical fitness training methods.
This book, without a doubt, will satisfy all the needs of beginners, advanced
players and players who want to become coaches.
I have spotted and groomed many talented youngsters into international medal
winners. This book is the result of my lifelong experience and fruitful coaching in
the field of badminton. This book is prepared meticulously and diligently with
complete attention to detail. Pictures, photos, and drills are placed wherever
necessary to illustrate the points. Definitions and useful tips are in plenty.
Nutrition and diet tips given are well researched and scientific. Correction of
wrong techniques and strokes have been given. The remedies for possible
injuries are suggested. Innovations, creativity and deception in strokes have
also been dealt with thoroughly.
I am very thankful to the philanthropic Mr. M. C. Vargheese & Mr. T. R
.Balachandran for their help in bringing out this edition. I am also thankful to Mr.
Manoj Ramchandran and his team at Touch Communications Pvt. Ltd.,
Mumbai, for designing the book pro bono. I dedicate the book to all badminton
lovers. Suggestions are welcome for the improvement for this book.
Introduction
It gives me great pleasure to write this book and share my experience in
coaching with the readers. This book was my lifelong ambition. I have taken
pains to make it very simple because the playing community cannot be
expected to be scholars who relish heavy language. Moreover, the main
motivation to bring out such a book is that I have noticed the growth of
badminton in India and that former players are taking up coaching seriously.
These players have tremendous playing experience. They can guide and
develop youngsters to become good badminton players, provided they have
sufficient knowledge of coaching techniques.Therefore, I also dedicate this
book to everybody who works for the development of the game.
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
History of badminton
There is some dispute about the history of the game of badminton; some doubt
that ancient Greece and China used to have a badminton-like game more than
2000 years ago. But the modern day badminton originated from England, it is
said that the British army officers played the game in India in the year 1870 at
Poona and hence the game was then called Poona. These British officials took
this game to Glostershire in Britain and they played in front of the Duke in a hall
called Badminton. Thus the name of the game evolved to Badminton. The first
attempt to establish the rules and regulations of the game were made in Poona
itself but no formal rules were drawn up until the Badminton Association of
England was formed in 1893
Playing badminton
Badminton is a game played with a shuttlecock made of goose feather, in a
rectangle shaped marked court with two poles on the sides and a net tied in
between. The rectangle shaped court is divided into left and right half, side box
for singles, back and front service lines for singles and doubles respectively, the
game starts with the server serving from the right side diagonally opposite to the
other side of the net, without letting the shuttle fall within the short service line.
The server will get a point if the receiver misses or receiver hits outside the court
or receiver fails to return properly. Service starts at love all, after each point the
server changes his court from right to left and vice versa. The game finishes if
any of the players reaches 21 points. If the score is tied at 20 all, the player who
take two points consecutively will win the game, as is, the game can be played
up to 29 all, after that the one who takes one point and reaches 30 will win the
game. After 11 points in each game, players are given a one minute interval.
That apart, a one minute interval is given after the first game, and if the game is
tied at one game all, a two minute interval is given before the decider and after
the 11 points the players change ends.
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Singles game
Singles is a game where one player plays against another player in a singles
court. Main objective of a singles player is to move the opponent from the center
base position to the farthest corner of the court to create opening to finish the
rally. A singles player should have variety of strokes, fluid movements, and
deception in strokes to win against tough opponents, it is more or less like
playing chess, and mental abilities are involved. Patience, memory, and mental
strength are most important abilities needed to choose a player for singles.
My advice is not to force any player to adopt your playing style, every individual
is different. From their behavior, attitude, environment and physical ability, you
can design their game accordingly which will be comfortable and natural for
them. To be a good singles player you should have a basic aggressiveness. For
this, social factors also play a major role. The most important factor while
playing singles is mental strength.
Receiving stance
Receiving position in singles should be
little ahead of the center of the half court,
because of the usage of backhand
service most of the players stand little
forward.
Pic: 114
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Pic: 98
10
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Walking steps
Forecourt forehand side movements
Pic: 116 A
Pic: 116 B
11
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Walking steps
Forecourt backhand side movements
Pic: 118 A
Pic: 118 B
12
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Pic: 120
Pic: 121
Towards right side. Take right leg towards the side boundary line, with support of
left leg close to right leg (if shuttle is near the sideline). Vice versa for left handed.
Take stance and action depending on which stroke is to be played.
13
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Pic: 123 A
Pic: 123 B
Take left leg towards the side boundary line and turn your body towards the side
boundary line by placing the right leg toe pointing towards the side boundary
line to the left side of your body. Vice versa for left-hander.
14
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Pic: 125 A
Pic: 125 B
Pic: 125 C
Pic: 125 D
15
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
2
1
16
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Pic: 104 - 1
Pic: 104 - 2
Pic: 104 - 3
Wa l k i n g s t e ps r i g h t , l e ft
combination till reaching the
shuttle. Return back with right,
left combination
17
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
2
3
St a n c e
This footwork is mainly recommended for players who had mastered their basic
strokes.
Stand at the center of the court facing the opponents court, take your right leg
forward towards the corner of the right hand side of your court, take your left leg
towards the side of the right leg (see figure) in order to keep falling naturally
towards the right, stretch your right leg forward maximum, in order to reach the
shuttle. Stretch your racket hand maximum forward and high.
18
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Pic: 132
19
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
For defence
- Jump towards the side with open racket head in order to block the shuttle from
landing in your court.
Pic: 134
From sides
- Same as walking steps
Pic: 135
Pic: 136
20
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
For defence
Jump towards the side with open racket head in order to block the shuttle from
landing on your court.
Pic: 137
Pic: 138
Take the left leg first for the forward movement by right hander and right leg for
lefthander. In order to move fast to center with shuttlecock (see fig).
Pic: 135 Forehand back court
movement with jump turn.
Return to center with right
leg first, then left leg, and last
with a skip jump.
21
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Pic: 140
22
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
23
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
24
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Drills
This is the most important part of the
training for beginners and advanced
level players. Once teaching is over the
training part begins. Training is preparing
a player to achieve high performance.
While preparing a training program the
coach should have a thorough
knowledge of training method and what
is the physiological impact that occurs on
the player. The coach should have
knowledge of bio-mechanics. Sports
psychological awareness is also
essential for training an advanced level
of athlete
25
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
1.
Service by Player A.
2.
Cross court toss from coach C to forehand side back court of Player A.
Player A returns a cross court toss to forehand back court of coach C.
3.
4.
5.
Continue the drill for 3-5 minutes. Repeat the drill from other side. Player
moves through center base throughout.
26
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Drills
Simple drill for straight toss and straight clear.
27
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
28
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
29
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
30
Singles
31
1
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
32
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
service
34
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
35
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
1. Player A plays from forehand back court and both front courts to all the
corners of opponent B and C.
2. Player B and C can only send the shuttle to As forehand back corner,
forehand front corner, back hand front corner, and smash to fore hand
down the line.
3. When B and C call smash A has to smash.
Continue for 3 to 5 minutes. Rotate players. Change sides.
36
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Player A plays from all the corners to one corner at the back where B stands.
Continue for 3 to 5 minutes. A and B should change places. A and B can try
other three corners and play similarly.
37
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
38
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
1. Player B serves to A.
2. Player A returns with toss, drop and smash from forehand back corner to
Bs forehand side only.
3. B will return all strokes to As forehand back court
.Continue the drill for 5 to 10 minutes. Repeat and rotate players.
39
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
40
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
1. Player A smashes to B.
2. B will block the net.
3. A comes and dribbles.
4. B will lift the shuttle for A to hit, without much height.
Continue for 5 to 10 minutes. Rotate players. Practice on either side.
41
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
42
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Multi shuttle feeding for backhand toss Coach C will feed 6-10 shuttles
continuously to the backhand side of A. Same way you can train for
backhand drop shot and backhand smash.
43
Singles
Multi-shuttle training
Different type of multi-shuttle feeding for singles.
Use 10 -16 shuttles for feeding as a standard. You may start practicing on one
side, and when you have mastered it combine both sides. The player has to
return to the center base after each shuttle and anticipate the next move.
1
44
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
45
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Multi shuttle feeding for straight and cross court smash. Coach C will feed
shuttles to player As back court. A will smash straight and cross court
smashes alternatively.
Use 6-10 shuttles. Repeat on other side.
46
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Player A does shadow full court and comes to one corner and dribbles. The
shuttle is fed by the coach, then again shadow movements.
Use 6 to 8 shuttles depending the standard of the player. Slowly you can
increase the shuttle feeding area, one spot, two spot, etc:
47
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
48
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Coach feeds the shuttle continuously to both sides of the court. Player A
tosses from both sides at first, and then moves to drops from both sides.
All the shots should be taken as high and in front. After each stroke player
comes to center base and then moves.
10-16 shuttle repetition as per the standard of player.
49
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Coach feeds the shuttle to player A. Player drops then move forward and
dribbles. Then moves to the around the head corner to play another drop
shot straight and go to net for dribble. Player A moves through the center
base all the time.
Use 12-14 shuttles repetition as per standard of player.
50
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Coach feeds the shuttle to the player A. Player A smashes, moves forward
and taps, and then moves through center base to another corner and plays a
smash then moves forward for a tap.
Use 12-14 shuttles repetition as per standard of player.
51
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Player B throws the shuttle from opposite side of the front court to the coach.
Coach C will send these shuttles to all directions of player As full court. A
moves and returns all shuttles.
Use 10-16 shuttle repetition as per standard of player. Repeat from other
side of court.
52
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Coach C stands at the center of the half court as shown in the figure or
stands a little back depending on the standard of the player.
Coach stands on a chair or table, continues to hit the shuttle down and
occasionally attacking toss to the players half court. Player A has to return
every shuttle.
10-15 shuttles repetitions as per coachs evaluation. Repeat on both sides.
This can be used for singles/doubles training.
53
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Coach throws the shuttles in a way that the player can tap the shuttles. Use
10-16 shuttles continuously to both sides of the net in the order
54
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Coach throws the shuttles in such a way the player can play straight and
cross court clear. Play one shuttle straight and the next cross court. Throw
the shuttle in an order.
Use 10-16 shuttles.
55
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Many drills can be designed for multi feeding with partners help, according to
the requirement of the particular player.
1. Coach feeds to the base forehand side of the player A.
2. A drops straight from one side,
3. And cross court from other side.
A after cross court drop proceeds to net to play clear to player B.
Player B plays a smash to As forehand or backhand, if it is forehand then
A returns as cross court net drop. If it is backhand then A blocks straight to
net. Continue with 10 to 15 shuttles.
56
Singles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
1. Coach C feeds shuttles to player As cross court and around the head .
2. Player A plays cross court drop shot.
3. Coach C feeds another shuttle to net.
4. Player A moves forward to net and pushes the shuttle cross court.
5. Player B smashes the shuttle straight down the line.
6. Player A will block the shuttle straight to net.
Use 10-16 shuttles. Repeat from the other side.
57
Doubles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Two on Two
Pic: 143
and should create openings for partner. Doubles game is more of combination
and co-ordination between partners. To win both players have to play their role
well. Win or loss responsibility is for both of the players, and both players have
to take it equally. In doubles combination no player is superior, both are equal.
Doubles, mixed doubles and singles are entirely different from each other.
Doubles game has its own significance, to win team championship you need
win the doubles tie.
Doubles strokes
Straight drive, Cross court drive, Push shots (forehand and backhand) all other
strokes.
58
Doubles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Defensive position
Pic: 144
Pic: 144 A
Pic: 144 B
59
Doubles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Confusion areas
Confusion areas in attacking
positions.
In defense position, there are some areas that are no man's land or confusion
areas where the opponents mainly attack, in the net the T-point area, smash at
the center, attacking toss at the center baseline.
To cover these areas the partners should have good understanding and
coordination.
60
Doubles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Attacking positions
Pic: 146
Pic: 147
In doubles game, attacking position is when shuttle is high on your court. The
position should be front and back, i.e., one player in front and another at back.
As long as you play attacking strokes this position can be retained. The net is
covered by the player who stands in front. His area will be up to the portion just
in front of the mid court. The back player will cover the back court from the mid
court to baseline portion.
61
Doubles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
62
Doubles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Push shot from side and dribble from net movements in shadows. 20 second
sets depending on standard of player. Repeat on other side.
63
Doubles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Shadow smash from doubles back court corner then move towards the
doubles side boundary line and drive. 20 seconds repetitions depending on
standard of player. Repeat on both sides.
64
Doubles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Straight parallel drives without lift. Contact the shuttle in front and high as
possible. 3 to 5 minutes. Repeat on other side.
65
Doubles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
A to B and C and D, Note: Contact the shuttle in front and high. 3 to 5 minutes
as per the standard of player.
66
Doubles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Drives
Player A drives straight to player B. B will play drive cross court to player A.
So one player is playing cross court and other player is playing straight all
the time. Rotate players after 3-5 minutes. Both the players have to move
through the center base all the time.
67
Doubles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
A moves from the center and drives from either sides to B on half court.
Contact the shuttle in front and high. Continue for 3 to 5 minutes, depending
the level of players. Repeat on either side.
68
Doubles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Player A and B will move in full doubles court and return with drop shots,
smashes and attacking strokes to Ds half court. Player D will return all the
shuttles like he is defending from half court, while he is in a doubles game.
D should practice the same from either courts.
69
Doubles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Defense drill
70
Doubles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Coach should send the shuttle to extreme back and to just behind the mid
court of other side.
Use 10-15 shuttles. Repeat on either side.
71
Doubles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Coach feeds one shuttle to the net for dribbling and other shuttle to the side
boundary line, just behind the short service line for push shot.
The player should play push shot close to the net in order to fall in between
the opponents in the doubles side boundary line. Use 10-16 shuttles, as per
the standard of player.
72
Mixed Doubles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Pic: 148
Strokes should be more parallel and fewer cross court strokes should be used.
In mixed doubles, the female player should have a good service and she should
play in the net area very well.
Footwork
Male moves three corners female moves half of the front and full one corner,
this can be varied according to the opponents, or convenience of the male
partner. All the forward and backward movements are the same as the other
footwork.
Drills
Most of the drills are similar to that of doubles training, you can follow doubles
training.
73
Mixed Doubles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Coach feeds the players. The female has to defend all shuttles from the
front. The male player has to move and return all shuttles from back. Feed
10-15 shuttles. Repeat from the other side.
74
Mixed Doubles
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Coach sends some shuttles back to engage player A, When coach calls to
change, the players have to change front and back position and continue.
Coach will be feeding more to front player. Use 20 shuttle.
75
Diet
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Training diet
In training, the players burn their carbohydrates and muscle glycogen stored in
muscle fibers. Proteins are essential to strengthen muscle fibers. Players need
more carbohydrates. Carbohydrates are immediate energy sources and
proteins build and repair muscles. Therefore, while training, players can eat
more meat and protein oriented foods. Meals should be taken three hours
before the training program. Professional players are advised to take heavy
protein oriented food at night, because they get more time to digest food like
Rice, Chicken, Wheat, Potatoes, Tapioca, Milk, Egg, Bananas, Juices, Fruits,
etc.
Pre-competition diet
Pre-competition diet is diet taken before competition period. Choosing the
correct diet and eating them at right time is the key in pre-competition event,
fatty foods should be avoided, diet should be balanced, food should be
according to the requirements, and it should not be heavy yet should not disturb
you psychologically. Foods that are more carbohydrate oriented with less
protein is highly recommended.
76
Diet
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Competition diet
It is the diet used when the player is in actual competition period, this meal
should be more of carbohydrates, low fat, less protein, low fibre, primary liquids,
plain fruits, etc;
Between competition
High carbohydrate, light, easily digestible, more liquid oriented foods like
bananas, cereals, fruit juices, chocolates, low protein biscuits, etc.
77
Diet
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Healthy Eating
Athletes need to eat a wide variety of nutritious foods including fruits,
vegetables, breads, cereals, meat, fish, eggs, nuts, and dairy foods so they get
all the nutrients for good health.
One pint of milk contains
Water -------------------------------- 87.3%
Protein ------------------------------ 19gms (about 3.5%)
Fat ----------------------------------- 21gms
(3.9%)
One pint of milk will therefore supply nearly a quarter of the protein a man needs,
one ninth of the energy fuel and nine tenth of the calcium. Cheese is good for
calcium
78
Diet
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Calories
A calorie is the amount of heat that will raise one gram of water one degree
centigrade in temperature. It is a unit of heat.
Egg is another excellent normal food, low in carbohydrate and so not unduly
fattening, but devoid of Vitamin c. 7-8 large eggs will provide 58gms of
protein,52gms fat,3gms carbohydrate ,245 mg calcium,953 mg
phosphorous,12.3mg iron,0.48mg b-1 or aniline 1.52 mg b-2,g or rib flame. A
pound of egg contains 715 cal. One or two egg is enough for a day. High fat, high
protein, low carbohydrate diets can leave a player weak, dazed, and unable to
concentrate.
79
Nutrition
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
80
Nutrition
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Carbohydrates
Carbohydrates provides the body with heat and energy. These are the most
efficient fuel source for working muscles. The harder and faster the muscles
work, more carbohydrates is needed from food. In addition, the longer a muscle
works (endurance), the more the carbohydrates needed. That is why athletes
eat a high carbohydrate diet. This appears in Milk in the form of lactose or milk
sugar, which is not sweet when compared with sugar from beet and sugar cane,
and is easily digested and broken down by bacteria. When this happens lactic
acid is formed and the milk is termed sore. Sore does not mean bad.
Minerals
This helps to build bones and teeth and is necessary for the working of the body.
In milk there are minerals like potassium, sodium, calcium, iron, phosphorous,
silicon, sulphur, fluorine and chlorine in large amounts than the others. Milk is an
important calcium provider.
Fluids
As an athlete sweats, they are losing fluids from the body. The sweat
evaporates to cool the body, but the body wants the lost fluid replaced as soon
as possible and this is done by drinking fluids. It is vitally important that an
athlete drink fluids before, during, and after sport or them run the risk of
dehydration, overheating, and a very poor performance.
Dehydration
1.
2.
3.
4.
Dehydration reduces mental function and skill coordination, this will more
effect on skilled games and decision-making ability of a player.
5.
6.
Dehydration slows the rate at which you absorb fluids, so as you dehydrate
it becomes extremely difficult to reverse the fluid deficit.
7.
81
Badminton injuries
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Badminton is a very exciting and highly skillful game and players require speed,
power, agility and patience. In Badminton competition or training the players not
only have to be very quick and move non-stop but they also have to repeat the
skills a number of times. This results in wear and tear of muscles and joints.
Prevention is better than cure yet injuries can and will happen. If treatment is not
given right at the onset of the injury, it will affect training and performance of the
player. According to the available statistics, the common injuries prevalent in
Badminton players are soft tissue injuries; including sprains, pulls, etc.,
dislocations of joints, joint pains, blisters, cuts, abrasions, punctures, avulsions
(open wounds), eye injuries etc.
INJURY
REASON
PREVENTION
FIRST AID
Neck Sprain
Shoulder
Dislocation
Strength exercises
should be done.
Because of wrong
technique, sudden
stoppage of follow
through
Correct the
technique. Follow
through should not be
stopped.
Muscle tear in
hamstring due to over
stretching of muscles
Proper strength
training for
quadriceps muscles,
flexibility of knee
joints. Reduction of
upper body weight,
etc.
Jerky movements,
Back
Injury(sprain) lifting large weights
Arm
(Tennis
elbow)
Lower limb
Knee
Dislocation
82
Badminton injuries
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
INJURY
Skin
Soreness
REASON
due to improper
warming up, healed
shoe, uneven or
slippery surface.
PREVENTION
FIRST AID
Fungus
Prolonged use of
sweaty t-shirts and
under garments.
Wash under
garments everyday,
change sweaty t-shirt
and shorts after
training, use cotton/
dry fit materials.
Blisters
Calluses
Avoid continual
irritation.
Corns
Minor cuts and scratches can be treated using dressings and bandages, cold
compressions is usually all that is needed for minor bruises. Rest followed by limited
activity and a sensible rehabilitation program is needed to ensure good healing.
P.R.I.C.E TREATMENT
P=Prevention
R=Rest
I=Ice
C=Compression
E=Elevation.
This is the prescribed treatment for most soft tissue injuries.
83
Mind Games
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Deception
Deceiving your opponent when you play is called deception. In my opinion, to
deceive your opponent there is no need to show any double action or extra
movement of your racquet. Many players and coaches talk about deception in a
wrong way.
My assessment is if you play all your strokes the correct way (i.e. meeting the
shuttle at maximum height and in front of you) there is automatic deception. In
addition to this, you can add more by increasing and decreasing the speed of
your forearm and wrist. Simple example is you may be thinking of playing a drop
shot, at the last movement i.e. just before the time of contact with the shuttle,
you decide to smash or toss. However, this strokes must have both power and
speed
Game analysis
Player Analysis - This is a very important factor. Many countries appointing
expert game analyzers to analyze the opponent's game and provide the right
information to the players and coaches. If you do not have a game analyzer with
you, the simplest way to analyze your opponent is by playing to all corners of his
court to find out where he is slow or more prone to make errors and also to know
where he is exceptionally strong.
Court-wise Analysis - You can divide the court into two halves i.e. front court
and back court and then divide it into forehand and backhand (front and back
court).Coaches can assess how many strokes the players (both your player
and the opponent) play to each of these areas. You can also see how many
mistakes are committed of strokes played from these areas. Accordingly, you
can program your trainees game when you sit beside them.
Mental strength
Mental strength is the most important ability needed for a Badminton player to
achieve international supremacy. So, players have to work hard to develop this
ability. Since badminton is not a body contact game, coaches have to give more
emphasis to develop this ability right from the childhood.
Most badminton players come from affluent communities and are not selfreliant. Mental toughness cannot be developed in one day, Badminton is a
game which needs more mental preparation and mental toughness to
overcome stiff challenges and strategies of the opponent.
My advice to players, parents and coaches is that you may have to push your
wards to undergo hard training to gain mental toughness. Only then they can
become champions by winning tough matches.
Avoid lame excuses and take responsibilities at home and society to develop
your leadership qualities. A champion will be a good leader if he can take right
decisions at the right time. To develop mental strength do mountain climbing,
hill running, rain running, and even running in sun.
If you want to be an international champion, you should train your mental
abilities from a very young age.
84
Psychology
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Psychology
In coaching, the most critical factor is mental training. Nowadays, competition
has become so tough that every player is physically fit and challenging a
physically fit player needs tremendous mental strength and preparation.
My advice to players is that they have to dream high and then set goals. Goals
should be immediate goals, which can be achieved immediately, and future
goals, which can be achieved after attaining immediate ones. Thus,
systematically, you should achieve your ambitions.
Confidence is one factor, which helps you achieve your goals and ambitions. To
boost your self-confidence think about your plus points and believe you are the
best. It should not make you over confident. Confidence level should be
optimum. The simplest method to develop your self-confidence is to keep on
telling yourself that you are the best and that you are going to do your best.
Imagine that you are playing in the finals playing winning shots against your
opponent, standing on the podium and receiving the trophy.
The first and foremost thing is not to think negative thoughts. For e.g. I have to
play well to avoid losing. If you think negative, your muscles will become loose
or tense and if the muscles are tense and stiff you cannot move properly.
Ultimately, you lose. Stand in front of a mirror and tell yourself that you are the
best and that you are going to do your best. Keep photos just in front of your
bedroom wall just opposite your bed, which will motivate you in Badminton.
Discipline, dedication, and self-esteem are the key factors to achieve your
goals and ambition. If you are a dedicated and disciplined player, your selfconfidence will be high.
85
Psuchology
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
86
Differential Training
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Female training
Everybody in sports training neglects this part. Female training is entirely
different from male training. Due to biological, psychological, and emotional
reasons, training programs should be different for females and males.
Female players can withstand more mental pain; they can be pushed for longer
duration of training which needs more mental strength. Females are mentally
stronger but because of their emotional instability they commit more errors
once they when start committing errors.
Because of physiological reasons, they are more flexible, and this makes them
more prone to injuries if proper care is not taken. So my advice is while you
design game for your female player, keep in mind that they are less explosive,
low in strength, more flexible and mentally stronger than their male
counterparts.
Wall practice
Wall hitting is an important training in Badminton to develop hand speed and
perfection in contact with the shuttle. It improves reaction ability of the hand and
develops the ability to contact from front.
Choose a flat wall and stand two to three racket lengths away from the wall, hit
the shuttle at the wall and continue hitting as long as you can and as fast as you
can. Continue this every day before or after training.
87
Fitness training
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Warming up
Warming up is the most essential thing before starting any physical activity.
Warming up exercises make your muscle fibers ready for vigorous activity. It is
often overlooked, but should be part of your injury prevention routine. A good
warm up will increase the temperature of muscles. They work best at a
temperature of 40 degrees celsius. It increases blood flow and oxygen to
muscles, increases the speed of nerve impulses making you faster and
increases range of motion at joints reducing the risk of tearing muscles and
ligaments. Warm up will not only help avoid injury but will also improve
performance.
Duration of warm up: Duration of warm up mainly depends on the activity you
are going to perform. If the activity is heavy, your warm up duration should be
more. Minimum 5 mins and maximum 20 mins depending on climatic conditions.
Do not warm up too early, the benefits are lost after 30 minutes of inactivity.
Different types of warm up:
a) General warm up
b) Specific warm up
General warm up: It is warm up to be performed before commencement of any
general activity. It includes general stretching, jogging, exercises for general
muscles, etc.
Specific warm up: Specific warm up is warm up to be performed before the
actual game. It includes shadow actions, specific movements, and shadow
movements done on court. Knocking the shuttle for a few minutes, practicing
strokes to get tuned to the court and shuttle. If you can gauge the flight of the
shuttle correctly, you can plan your game accordingly.
Jogging
Jogging is an integral part of fitness training. For badminton players, jogging on
toes is better but jogging on toes for long on hard surfaces will cause shin splints
and shin fracture. Use proper jogging shoes for jogging. A minimum of 10
minutes of jogging is required to maintain the endurance level. Daily workouts
may start with stretching muscles and joints and with a jog. After that, you can
go to actual activities. I feel that this routine works best for Badminton players.
88
Fitness training
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Speed training
Speed is distance covered in time. Because of the importance of cocoordination in a speed performance, improvement of speed has to be done
with specific means and methods. But, speed, like strength and endurance, is a
conditional ability.
In Badminton, speed allows the player to execute strokes faster and powerfully
by moving faster on court.
To improve speed, we have to develop five types of speed abilities.
1. Reaction ability.
2. Acceleration ability.
3. Movement speed.
4. Loco motor ability.
5. Speed endurance.
To develop reaction ability first we have to know what is reaction ability. It is the
ability to react effectively and quickly to a signal.
To develop reaction ability, we can train players by showing hand signals. For
eg: Coach shows hand signal for 30 seconds. Players have to move according
to the hand signal. This can be done continuously for 30 seconds with 15
seconds rest combination or more according to the standard of the
players.Total duration can be 5 mins or more with more reps and appropriate
rest intervals depending on the standard of the players.
89
Fitness training
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
90
Fitness training
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
91
Fitness training
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Strength training
Snatch, with one hand: lift the weight as if you are exploding with it and hold it
over head.. Repeat for both hands.
Step up: Box is of one and half feet. Climb on the box with one foot.
92
Fitness training
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Dead lift: keep your chest up, shoulders kept back and down. Tighten your
gluteal muscle and press the heels down. When you lift the bar it should be felt
on gluteal, harm string muscles. It should not be felt on the back.
High pull: Tighten your gluteal and press down the heels To lift the bar push
your hip to the front and shake your shoulders. Allow the bar to come up to the
chin. Bring the weight down up to the knee and lift again.
93
Fitness training
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Romanian dead lift: Keep your back as straight as possible. Slowly bend your
knees to bring the weight down. Lift the weight as quickly as possible. Repeat.
Half squat: Keep your toe little out as in diagram. Stand on heels. When your
thigh muscle is parallel to ground stop the downward move. For more stability
you may increase the width of your stance.
Push press: Bring your hip, knee little down, to make the lift easier. Finally raise
on your toes with the lifted bar bell.
18
18
18
94
Fitness training
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Strength training
Standing dumbbell
side ups
95
Fitness training
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Strength training
Standing
arm curls
*Children below 13 years of age are not advised for weight training.
Always do weight training under the super vision of a trainer
96
Fitness training
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Strength training
Theraband shoulder stretches
97
Fitness training
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Strength training
Strength is a conditioned ability. Strength is mostly important in badminton
techniques, footwork and tactics. Strength and strength training in badminton is
of high importance for achieving high performance.
Hand action and leg movements, particularly for smashing, jumping and
moving fast on court need more strength and strength endurance.
A Badminton player needs mainly two factors:
1. Explosive strength
2. Strength endurance
Explosive strength is the ability of a player to overcome resistance with high
speed. To develop jump smashes, jump tap etc, develop explosive strength byA) Practicing various jumps, with box or weight jackets(weighing 3 to 5% of
body weight)
B) Short sprints on slope with inclination of not more than 10%
C) Using weight jacket in shadow actions
D) Using intensive interval method of training.
Strength endurance:- It is the ability to overcome resistance or to act against
resistance under conditions of fatigue. To play longer rallies and continuous
smashes in doubles, players need strength endurance.
To develop strength endurance, the resistance used for training should
approximately be the resistance tackled in competition.
Extensive interval:- Is one method used to develop strength endurance.
Running on sand and playing the game with heavy racquets are some of the
methods to develop strength endurance.
Circuit training:- Circuit Training is another good method for developing
strength endurance. Circuit training can be done with multi stations or stations
fixed by you example push up, bench press, leg curl, leg press, wrist curl, arm
curl etc,
Players can do either as repetitions or by time, minimum 20 times or 20 secs or
more as per the standard of the player. Player has to change their positions after
completing the repetitions. Completing one circle is considered as one circuit.
You can fix your number of circuits.
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Fitness training
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Endurance
Endurance is a conditional ability. It is the ability of the human body to maintain a
certain level of energy production.
The physiological basis of endurance:
Endurance is a must for players to perform skills and technique more accurately
and perfectly. Under conditions of fatigue, players tend to lose control,
concentration, speed and strength to execute techniques.
Endurance can be differentiated into three:
a. Basic endurance
b. General endurance
c. Specific endurance
Basic Endurance: Is the ability to do movements involving large number of
muscles, at a slow pace for prolonged period fpr eg. jogging, swimming, etc.
General Endurance: It is the ability to do sports movements of general nature
under conditions of fatigue. It is very difficult to accurately say what is general
endurance as it enables the sportsman to work under fatigue conditions caused
by different types of movements done with different intensity for different
duration spans.
Specific Endurance: It is the ability to do movements in badminton under
conditions of fatigue.
Another classification of endurance is Speed Endurance. It is the ability
required for cyclic activities lasting up to 45 secs. The 400 mtrs sprint in track is
a classic example of speed endurance. To perform speed endurance feats, the
player needs strength. To develop this type of endurance, the best training
methods are:
1. Continuous method
2. Slow continuous method
3. Fast continuous method
4. Variable pace method
5. Fartlek method
6. Interval method
7. Repetition method
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Fitness traning
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Reaction ability
It is the ability to react effectively and quickly to a signal. When the shuttle
comes, the players have to move towards it fluidly without much wastage of
energy and time. A good badminton player is more agile than others. To develop
agility, you can mimic the actual movements in the game outside the court.
In Badminton no running is done, only movements that too in the form of
footwork. Therefore, it is better to practice similar type of movements outside
the court as well.
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Fitness training
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Plyometrics
Plyometric exercises will develop
explosiveness of players, using cones and
boxes you can do lot of exercises.
It is an important component of sudden burst
of explosive power. It requires the
neuromuscular system to react quickly and at
the same time forcefully during stretch
shortening actions. The exercises must be
done at a fast pace with sudden burst of
energy
Jump and land with bent knees. All the box training should
be on grass or soft surface. (Wooden box of ht. 2-2.5 feet)
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Fitness training
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Plyometrics
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Fitness training
Singles
Skipping
Skipping is good to develop explosiveness,
cardio-vascular ability, agility, co-ordination,
reflexes, etc. If done with different variations and
speed, it improves the players on court
movement and reflexes.
Double Skipping
Core Exercise
Core exercises will improve the strength of your abdomen, back, etc. Here are some
exercises that can be done in 20 secs, 30 secs or 1min with adequate reps and sets with
good interval for each muscle group.
Back Up
Side Plank
Front Plank
Push Ups
Massage
Getting a regular sports massage can flush the muscles off waste products and release
tight knots, lumps and bumps in the muscles which if left may cause strain and tears. It is
possible for a good sports massage therapist, to identify potential trouble spots long
before they become injury.
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Stretching
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Recovery
Not allowing your body to recover properly from training will eventually result in
injury. Your body needs time to rebuild itself before the next training session.
Sleep is also an important part of your training. If you are not getting enough, get
it sorted.
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Stretching
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Wrist- inside,
fingers
One shoulder up
Wrist
Both the
shoulders behind
Both the
shoulders forward
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Both the
shoulders up
Stretching
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Pull hands
Shoulder stretch
Spinal rotation
Groin stretch
Hip, groin,
inner ham string
Groin stretch
Side hip
Groin stretch
For hip
Quadriceps, groin
the knee behind is
touching the ground
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Groin stretch
Side hip
Stretching
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Lower body
Pelvic tilt
Quadriceps
Calf,achilles
Full stretch
Quadriceps
Quadriceps
Hurdler stretch
ham string
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Hurdler stretch
Hip strech
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MICROCYCLE
Training Load -
Focus
Phase
Day/Date
Mon
Tue
Wed
Motor Ability
Speed
Strength
Endurance
Flexibility
Agility
Speed Endurance
Speed Strength
Reaction Ability
Co-ordination
On Court
Strokes
Drill
Multi
Defence
Offence
Singles
Doubles
Footwork
Back Court
Front Court
Team Cohesion
Team Run
Beach Run
Outings
Team Picnic
Birthday
Program
Exams
Tournaments
Training Load
Coach:
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Thu
Fri
Sat
Sun
Role of Parents
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
This book will not be complete if I do not mention the role of parents in bringing
up players. As you know, the initial inspiration for a player to choose a sport
comes mostly from his/her parents. So, the role of parents is vital for the
development of his/her game as a whole.
When the players are too young, they have to be brought to the playing arena by
their parents and from my experience, parents of a lot of successful players
have sacrificed a great deal financially, socially and emotionally, in bringing
them up.
Most of these parents spend huge amounts of time with their playing children
and are forced to miss their family and other children. They spend a lot of time
getting study materials and notes, arranging finance and even borrowing to
provide their playing children with sports apparel and equipment and arranging
their travel, etc. Some parents go to the extent of even shifting their families, to
provide their children with excellent training facilities. In case an unfortunate
injury occurs, parents again willingly provide for expensive treatment and
rehabilitation.
While spotting talent is of paramount importance, motivating the parents to
bring the talented children regularly for regular training also assumes great
significance. Therefore, parents have to be considered by coaches as valuable
customers. The same way, parents should believe in the coaches and should
not interfere with their coaching. Coach-parent co-ordination is most important
for the success of any player.
Parents are the main force in bringing children to sport, but they should not
pressurize the children for results. I have seen some parents punishing their
children for their bad performances in competition. This is not acceptable.
Some parents are too casual about their children's performance. Both these are
not correct approaches. Parents should motivate, encourage and sometimes,
when there is failure, they have to console and help them recover from it.
Let children first enjoy the fun of playing Badminton, then create an
environment for children to dream big in professional Badminton and if they so
desire, take up the game as a profession. Parents should gradually permit
children to take up responsibilities in real life and thus make them more mature,
develop leadership qualities in them and turn them into good human beings.
Make a time table at home for them so that their studies and Badminton will not
clash and suffer. Sports training will improve their mental, physical and
psychological abilities. Even if they do not turn out to be champions, we can
bring them up as healthy and well-rounded individuals and citizens.
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Role of coahces
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Many parents and clubs who hire players as coaches consider that the only
qualification one needs to a coach is 'success as a player'. This results in many
players switching from active playing to the coaching role without any attempt to
gain any coaching qualification. This handbook will hopefully dispel the wrong
notion that ability to play the game itself is sufficient preparation for coaching.
Knowledge of the science of human performance, how athletes function, learns
skills, performs under stress, adapts to training, etc., are accepted as essential
pre requisites of coaching.
However, coaches not only need to know the game, they need to know the
players and be able to relate to them. More importantly, they also need to be
aware of their own personality and the effect it has on others. Just as individual
differences occur among members of a team, coaches also differ in
personalities.
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Role of coahces
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Role of coaches
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Coaching model
Knowing: A large part of what the coach needs to know is about the players.
Skill level? Strengths? Weaknesses? Motivation? Fitness? Game awareness?
Whether group oriented?
The coach obviously needs to know a great deal about the game and how to fit
each player with their individual differences into a cohesive team.
Organizing: Players are quick to notice and to express dissatisfaction with
training sessions which are badly organized. It seriously affects their motivation
and their confidence in the coach. The authoritarian role of the coach is best
expressed in the organizing of players for practice sessions which should be
planned meticulously, realistically and should be one which allows time for skill
development.
Observing: The skillful coach knows when to stand still, watch and think. Many
beginner coaches appear to want to dominate training sessions, often at the
expense of using observational skills.
Coaching: Good coaching is personalized even though it may be in a group
setting. The coach is a teacher who should be well versed in explaining,
demonstrating, correction and motivating, but like a teacher should praise and
encourage, constructively criticizing when it is necessary, ask the players
themselves for comments and set standards that are reasonable and within the
scope of the players' skill levels.
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Epilogue
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
M. J. Mohanachandran
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Photo Album
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Mohanachandran with All England, Olympic and World Champion Lin Dan of China
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Photo Album
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Mohanachandran with World No. 7 (Mixed Doubles) V. Diju and record 8 times
National Doubles Champion, Rupesh Kumar (World no. 15).
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Photo Album
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
Mohanachandran with World No. 1 Lee Chong Wei of Malaysia at the 2009
World Championship
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About Author
A T E L L- A L L B A D M I N T O N E - B O O K F O R P L AY E R S , C OAC H E S A N D PA R E N T S .
M. J. Mohanachandran
Indian International Badminton Coach
www.mjshuttle.com
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