After 2 months of the 3 point drills the following performance must be evaluate. They are footwork, consistency in deliveries. body posture on approach to strike zones and aerobics or physical competency.
If there are setbacks in any of the performance stated, the individual topic should be address.
Example : body posture on approach to strike zone
In this case you must condition your core stability. This will be done in the gym with resistance training.
As for your poor performance in footwork due to weak legs, conditioning on the lower body is necessary. Example of exercise are squats with resistance, lunges with resistance, working on the re bouncer etc....
If consistency in deliveries is the problem you may have to look back on your techniques and focusing.
Until then hope all of you will have a good time on the correctional approach to bring yourselves to the next platform.
Wednesday, July 29, 2009
Sunday, May 3, 2009
Preparation for competitive rallies
After you have completed the basic technical skills required (back court deliveries/front court deliveries, etc...), we are now able to start the competitive drills.
There is no training secrets as claimed by different training centres around us. The only training secret is to trained diligently and follow the process till you are very satisfied with yourself. Put it to use in every game and see is there any areas of improvement after every victory or defeat.
From here we will start the rear court coverage. We will apply a 3 point method in every application of the drills.
Coverage of the back court drill begins with a minimum of 3 players. 1 player (The Trainee) will by herself covers both left and right of the back court and also the back hand of the front court. Leaving the forehand front court not covered.
The other 2 players (The Trainer) will be on the opposite of the court. 1 covers the complete front court while the other covers the complete back court.
Rallies begin with the trainer delivering into the 3 points of the trainee's court at random. While the trainee will try to return every shuttle diagonally opposite from the point of the delivery.
This training will be carried out in every training days till the athlete is able to send the shuttles with longer rally time. After which the drill will omit the front backhand and proceed with coverage on the front forehand.
When the whole back court training is completed, the same 3 point method will be applied on the front court coverage.
Hope all of you here will benefit from this 3 point method.
There is no training secrets as claimed by different training centres around us. The only training secret is to trained diligently and follow the process till you are very satisfied with yourself. Put it to use in every game and see is there any areas of improvement after every victory or defeat.
From here we will start the rear court coverage. We will apply a 3 point method in every application of the drills.
Coverage of the back court drill begins with a minimum of 3 players. 1 player (The Trainee) will by herself covers both left and right of the back court and also the back hand of the front court. Leaving the forehand front court not covered.
The other 2 players (The Trainer) will be on the opposite of the court. 1 covers the complete front court while the other covers the complete back court.
Rallies begin with the trainer delivering into the 3 points of the trainee's court at random. While the trainee will try to return every shuttle diagonally opposite from the point of the delivery.
This training will be carried out in every training days till the athlete is able to send the shuttles with longer rally time. After which the drill will omit the front backhand and proceed with coverage on the front forehand.
When the whole back court training is completed, the same 3 point method will be applied on the front court coverage.
Hope all of you here will benefit from this 3 point method.
Saturday, July 19, 2008
Getting the right footwork without the injuries
Footwork is one thing most players does not enjoy doing it. Here we do not encourage training footwork by following drills that most training programs offer.
We will actually show athletes how to maximise the REACH to the target zone by using the least steps possible (1 or 1.5 or 2) steps.
Conditioning the legs and the core strength is crucial to achieved this objective. After which we introduce lunges. We will show using ordinary steps to the strike zone and at the same time using lunges towards the strike zone. When athletes sees the difference between this 2 movements they will understand what footwork in court is all about. To enhance further we can show them how to move quicker to the strike zone by adding plyometrics into the lunges.
All footwork application must work with shuttles, and natural deliveries must be done. Feeding of shuttles is not advisable.
When athletes have reach to the intermediate level of strength conditioning on their legs and core stability, we can then introduce the jump smash.
As I have always stress that footwork is not about running, hopping or galloping to the strike zone.
Always remember that training of this kind must be progressive, anything other than that will render the athlete to injuries. This is not acceptable if the athlete is under the supervision of a coach.
We will actually show athletes how to maximise the REACH to the target zone by using the least steps possible (1 or 1.5 or 2) steps.
Conditioning the legs and the core strength is crucial to achieved this objective. After which we introduce lunges. We will show using ordinary steps to the strike zone and at the same time using lunges towards the strike zone. When athletes sees the difference between this 2 movements they will understand what footwork in court is all about. To enhance further we can show them how to move quicker to the strike zone by adding plyometrics into the lunges.
All footwork application must work with shuttles, and natural deliveries must be done. Feeding of shuttles is not advisable.
When athletes have reach to the intermediate level of strength conditioning on their legs and core stability, we can then introduce the jump smash.
As I have always stress that footwork is not about running, hopping or galloping to the strike zone.
Always remember that training of this kind must be progressive, anything other than that will render the athlete to injuries. This is not acceptable if the athlete is under the supervision of a coach.
Saturday, July 12, 2008
Lower box drill
The lower box drill is also known as the defense drill. Striking from the lower box is necessary only when we do not have ample training or strong emphasis on mid box drill.
The strike zones between the bottom part of the mid box and the upper part of the lower box crosses path.
If we are able to read the shuttle direction and speed faster from our mid court position, than the extreme lower box drill may not be applied.
The strike zones between the bottom part of the mid box and the upper part of the lower box crosses path.
If we are able to read the shuttle direction and speed faster from our mid court position, than the extreme lower box drill may not be applied.
Monday, July 7, 2008
Upper box drill
Upper box drill
After completing your wrist action in your first drill, you will find this upper box drill easier to manage.
The upper box drill is also known as offensive drill. There are 4 types of upper box drills :
1) Clearing lob :
Strike zone : Best shuttle position is in line with your dominant shoulder, directly above your head or slightly behind you.
In this position your racket face is striking below the shuttle thus sending the shuttle to the ultimate height towards the opponent's court.
Delivery height : As high as possible, so that it will give you enough time to set up your defense.
Target zone : Opponent's back court
Usuage : Select this technical skill only when you are out of position or moving opponent to the back court.
2) Attacking lob :
Strike zone : Best shuttle position is in line with your dominant shoulder, shuttle slightly in front of you before reaching your forehead.
Delivery height : Slightly just beyond opponent's reach even though he jump for it.
Target zone : Opponent's back court
Usuage : Pin opponent to back court offensively so to allow you to attack the front court
3) Dropshot :
Strike zone : Best shuttle position is in line with your dominant shoulder, shuttle slightly in front of you before reaching your forehead
Delivery height : From your impact height declining to the front net height, just clearing it.
Target zone : opponent's front court
Usuage : Moving opponent to the front court so as to allow you to attack the back court.
4) Smash :
Strike zone : Best shuttle position is in line with your dominant shoulder, shuttle slightly in front of you before reaching your forehead
Delivery height : From your impact height declining to the front net height, just clearing it.
Target zone : Opponent's mid front or mid court
Usuage : Offensive
After completing your wrist action in your first drill, you will find this upper box drill easier to manage.
The upper box drill is also known as offensive drill. There are 4 types of upper box drills :
1) Clearing lob :
Strike zone : Best shuttle position is in line with your dominant shoulder, directly above your head or slightly behind you.
In this position your racket face is striking below the shuttle thus sending the shuttle to the ultimate height towards the opponent's court.
Delivery height : As high as possible, so that it will give you enough time to set up your defense.
Target zone : Opponent's back court
Usuage : Select this technical skill only when you are out of position or moving opponent to the back court.
2) Attacking lob :
Strike zone : Best shuttle position is in line with your dominant shoulder, shuttle slightly in front of you before reaching your forehead.
Delivery height : Slightly just beyond opponent's reach even though he jump for it.
Target zone : Opponent's back court
Usuage : Pin opponent to back court offensively so to allow you to attack the front court
3) Dropshot :
Strike zone : Best shuttle position is in line with your dominant shoulder, shuttle slightly in front of you before reaching your forehead
Delivery height : From your impact height declining to the front net height, just clearing it.
Target zone : opponent's front court
Usuage : Moving opponent to the front court so as to allow you to attack the back court.
4) Smash :
Strike zone : Best shuttle position is in line with your dominant shoulder, shuttle slightly in front of you before reaching your forehead
Delivery height : From your impact height declining to the front net height, just clearing it.
Target zone : Opponent's mid front or mid court
Usuage : Offensive
Saturday, July 5, 2008
Self check 1
Improvements checks
1) Every time when I hit the shuttle, it went up much more higher to the upper box (opponent's strike zone) rather than to the mid box. Reason as follows :
a) Your upper arm may be below shoulder height, thus causing you to lift the shuttle rather that to press the shuttle towards the opponent's court.
b) You did not strike the shuttle before it dip below the white tape of the net. Racket face below white tape.
c) Your racket face is facing upwards rather than almost parallel to the net when you strike it.
2) Shuttle goes to the ground or into the net when I strike it.
a) Shuttle short fall. Strike zone could hardly reach. You did not move towards the shuttle to strike it.
b) Wrist action speed not enough, impact on shuttle not enough to compensate for the specific gravity of the shuttle.
c) Emphasis on forward force to enough, try focus on opponent's court and strike to deliver shuttle into the court. Striking towards and striking downwards are two different kind of sensation. Apply mindfulness to feel wrist movement.
3) Not able to see or react to shuttle coming towards you.
a) Lost focusing, eye did not follow shuttle flight to and fro
b) Standing flat footed in the court. Should stand on the ball of the feet with knee slightly bend. This will put body in a slightly unstable position so as to react faster to the shuttle.
c) Wrist not recoil for next shot thus reacting slow in the strike.
d) Racket position not in neutral position (in front of you)
Note : focusing and feeling the total body movement is very crucial to sports training. Spend considerable time to train this drill and do not do others, focusing in training objectives.
Trained to Train
1) Every time when I hit the shuttle, it went up much more higher to the upper box (opponent's strike zone) rather than to the mid box. Reason as follows :
a) Your upper arm may be below shoulder height, thus causing you to lift the shuttle rather that to press the shuttle towards the opponent's court.
b) You did not strike the shuttle before it dip below the white tape of the net. Racket face below white tape.
c) Your racket face is facing upwards rather than almost parallel to the net when you strike it.
2) Shuttle goes to the ground or into the net when I strike it.
a) Shuttle short fall. Strike zone could hardly reach. You did not move towards the shuttle to strike it.
b) Wrist action speed not enough, impact on shuttle not enough to compensate for the specific gravity of the shuttle.
c) Emphasis on forward force to enough, try focus on opponent's court and strike to deliver shuttle into the court. Striking towards and striking downwards are two different kind of sensation. Apply mindfulness to feel wrist movement.
3) Not able to see or react to shuttle coming towards you.
a) Lost focusing, eye did not follow shuttle flight to and fro
b) Standing flat footed in the court. Should stand on the ball of the feet with knee slightly bend. This will put body in a slightly unstable position so as to react faster to the shuttle.
c) Wrist not recoil for next shot thus reacting slow in the strike.
d) Racket position not in neutral position (in front of you)
Note : focusing and feeling the total body movement is very crucial to sports training. Spend considerable time to train this drill and do not do others, focusing in training objectives.
Trained to Train
Friday, July 4, 2008
Visitor comment if you have question.
Hi visitor,
if you have any comment please voice out, we are here to learn together.
if you have any comment please voice out, we are here to learn together.
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