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.
Saturday, July 19, 2008
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.
Tuesday, July 1, 2008
My first training with the shuttle
First contact with the shuttle :
1) Hold the shuttle by the tip of the feather.
2) Place your racket behind the shuttle (waist, racket, shuttle view from your eyes)
3) Ensure feeding hand is almost fully extended (allows for racket movement between the body and shuttle)
4) Using thumb grip ensure racket face is facing opponent's court (tilting the racket face controls the height of the shuttle served)
5) Use elbow extension to push the shuttle for low serves, whereas using elbow extension and swift wrist action allows you to flick the shuttle to the back court)
Always practice with underarm serve, as all top players no longer use forehand palm grip serve.
After the serve, retract your racket and prepare for the return.
Strike the return shuttle using only wrist action, this allows you to train and understand the correct way to strike the shuttle.
Shuttles may come from different directions :
Use palm grip or thumb grip to strike shuttles at or before net height in front of you. This can be at your right or left sides.
Also try to bend your waist to reach for your side shots if necessary. Increase your stability while doing this by widen your legs more than your waist width.
If shots is coming from your left and passing you, do not panic, rotate your waist fast to left and strike it using your side grip.
All striking wrist action must be enforce and be felt every time so that your brain is absorbing it till it becomes your character. All body movement must also be felt during the training. This is called Mindfulness and vast improvement can be reach in the shortest training time.
Repeat this training till you are more relax and taking it easy. Your eyes must follow every movement of the shuttle, this is called focusing.
Practice this focusing diligently as this will have a strong impact during any competition.
This training drill is mid court to mid court.
Objectives of the training :
1) Apply the smooth changing of the racket grip practice earlier on without shuttles
2) Feeling the adaptation of the body posture explained earlier
3) Understanding and creating a good habit of the wrist action
4) Minimum force have to be produce as the training is mid court to mid court
5) This will cultivate striking zone objectives
6) Taking shuttles at or before net height, as it will promote fast reaction and build a strong offensive in delivery at all times
Enjoy your training, please ensure Mindfulness and Focusing is always present at all times of the drill.
Trained to Train
1) Hold the shuttle by the tip of the feather.
2) Place your racket behind the shuttle (waist, racket, shuttle view from your eyes)
3) Ensure feeding hand is almost fully extended (allows for racket movement between the body and shuttle)
4) Using thumb grip ensure racket face is facing opponent's court (tilting the racket face controls the height of the shuttle served)
5) Use elbow extension to push the shuttle for low serves, whereas using elbow extension and swift wrist action allows you to flick the shuttle to the back court)
Always practice with underarm serve, as all top players no longer use forehand palm grip serve.
After the serve, retract your racket and prepare for the return.
Strike the return shuttle using only wrist action, this allows you to train and understand the correct way to strike the shuttle.
Shuttles may come from different directions :
Use palm grip or thumb grip to strike shuttles at or before net height in front of you. This can be at your right or left sides.
Also try to bend your waist to reach for your side shots if necessary. Increase your stability while doing this by widen your legs more than your waist width.
If shots is coming from your left and passing you, do not panic, rotate your waist fast to left and strike it using your side grip.
All striking wrist action must be enforce and be felt every time so that your brain is absorbing it till it becomes your character. All body movement must also be felt during the training. This is called Mindfulness and vast improvement can be reach in the shortest training time.
Repeat this training till you are more relax and taking it easy. Your eyes must follow every movement of the shuttle, this is called focusing.
Practice this focusing diligently as this will have a strong impact during any competition.
This training drill is mid court to mid court.
Objectives of the training :
1) Apply the smooth changing of the racket grip practice earlier on without shuttles
2) Feeling the adaptation of the body posture explained earlier
3) Understanding and creating a good habit of the wrist action
4) Minimum force have to be produce as the training is mid court to mid court
5) This will cultivate striking zone objectives
6) Taking shuttles at or before net height, as it will promote fast reaction and build a strong offensive in delivery at all times
Enjoy your training, please ensure Mindfulness and Focusing is always present at all times of the drill.
Trained to Train
Basic principles for players
Basic principles before you start to hit the shuttle :
Body Posture
1) Always ensure your chest is almost parallel to the net.
2) Legs slightly wider than your waist to allow some stability
3) Your upper arm holding the racket is almost close to shoulder height
4) Racket face is almost or close to facing the opponent's court
5) Racket face is within your sight align with your opponents court
Engagement
1) Ensure wrist is slightly flex backwards upon approach to strike the shuttle
2) Dominant leg move together with dominant hand upon engagement towards shuttle
3) Try your best to strike the shuttle before it dips below the white tape of the net
4) 99 percent wrist work to strike the shuttle
5) Ensure at all times that your dominant hand is never full extend to strike the shuttle.
6) Maintain minimum angle between wrist and lower arm, between lower arm and upper arm and between upper arm and body.
7) Upon contact, ensure wrist action is towards opponent's court and application on force is to it's maximum.
Serves
1) Always serve shuttle using thumb grip, (underarm serve)
2) Serve close to the opponent's T junction (after the front service line
3) Use elbow extension for low serve
4) Use elbow extension movement together with wrist action to flick shuttle to back court (not advisable as you are opening to an attack)
The Court
1) There are basically two service lines. The front service line is to ensure all shuttle serves regardless of singles or doubles have to get pass this line. Whereas the rear service line before the outer line is meant for doubles serves. This is to ensure any flick shots during serve cannot get pass this line.
2) There are two side lines.
The inner side lines is for singles game, whereas the outer side lines is for the doubles game.
Body Posture
1) Always ensure your chest is almost parallel to the net.
2) Legs slightly wider than your waist to allow some stability
3) Your upper arm holding the racket is almost close to shoulder height
4) Racket face is almost or close to facing the opponent's court
5) Racket face is within your sight align with your opponents court
Engagement
1) Ensure wrist is slightly flex backwards upon approach to strike the shuttle
2) Dominant leg move together with dominant hand upon engagement towards shuttle
3) Try your best to strike the shuttle before it dips below the white tape of the net
4) 99 percent wrist work to strike the shuttle
5) Ensure at all times that your dominant hand is never full extend to strike the shuttle.
6) Maintain minimum angle between wrist and lower arm, between lower arm and upper arm and between upper arm and body.
7) Upon contact, ensure wrist action is towards opponent's court and application on force is to it's maximum.
Serves
1) Always serve shuttle using thumb grip, (underarm serve)
2) Serve close to the opponent's T junction (after the front service line
3) Use elbow extension for low serve
4) Use elbow extension movement together with wrist action to flick shuttle to back court (not advisable as you are opening to an attack)
The Court
1) There are basically two service lines. The front service line is to ensure all shuttle serves regardless of singles or doubles have to get pass this line. Whereas the rear service line before the outer line is meant for doubles serves. This is to ensure any flick shots during serve cannot get pass this line.
2) There are two side lines.
The inner side lines is for singles game, whereas the outer side lines is for the doubles game.
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