Complete Badminton Training by Zhao Jianhua & Xiao Jie Episode – 1


Badminton Professor: Xiao Jie Badminton King: Zhao Jianhua Content at a glance Backcourt high position shots Frontcourt backhand shots especially in generating power Good day, My name is Zhang Yang I am from Beijing, 36 years old My main problems are: slow startup poor backhand at backcourt It almost kills me every time I do have a few abdominal muscles and move relatively fast But I realize one will be very passive if the reaction is slow Of course it will take much time to train if one wants to play well Ok, stop, I have watched you playing a few rallies First, when your opponent gave you a high clear you moved over and hit the shuttle at a very low position It’s a pity that you gave up the high contact point because only the backcourt shots can be returned in a top-down way It is no way for you to make an offensive shot with such a low contact point such as drop shots, smashes In fact you definitely have the chance to hit the shuttle at a higher point I feel I can only return the shot at the lowest point Is it because my startup is too slow or? No, no. You had the chance but you didn’t have the sense to strive for the highest contact point (Xiao Jie’s suggestions) Try to hit the shuttle at the highest possible position is one of the most important point in badminton playing i.e. to obtain an active control of the shuttle through judgment, footwork, and position selection To solve your problem, one way is like this When the shuttle comes over, you don’t turn around to look at it don’t lower your body What you did was to lower your shoulder and hit the shuttle like this it’s too low Instead, when the shuttle comes over you should take one step back sideways then make an oblique jump backwards to hit the shuttle Previously you need two steps to get to this position and the shuttle is already very low Now you can use one step and one jump, which is much simpler If I hit the shuttle at a lower contact point my opponent will have additional time to prepare for the next shot It’s not only that Let’s say you hit the shuttle from this angle You hardly can return the shuttle to the backcourt you can only make a transitional shot cannot make an offensive shot you completely missed this chance Yes, totally missed let me tell you what you should do When you start up you first turn your right foot backwards with a small angle move your body’s weight all to the right foot which facilitates your next jump Meanwhile, you should look at the shuttle jump up obliquely backwards once the shuttle starts falling hit the shuttle at the highest contact point then you can return to the start position quickly after the shot Yes, like this, maybe can be slightly higher Good, one more time Remember to return to the start position One more thing you need to take note remember to come back to the start position immediately after each shot don’t remain at the place where you finish the shot Not bad Now you can return the shot much faster and can even make a smash You will never be able to make a smash at your previous situation Let’s train in this way After making a shot at this corner, you return to the middle court then move to the other corner to make another shot with one step followed by a sideways jump Right. Now you can easily return a high clear quite easy, right? you can save one step back than before In addition, you have another very weak point which is on your backhand at the frontcourt Please show me two more such shots Ok, one more time Ok, stop Your problem is that you do not know how to generate power with a backhand therefore your return shot is slow and the shuttle does not make to your opponent’s backcourt Do you feel that it is hard to use your strength? Yes Do you feel that you used a lot of strength from your wrist? What you did was to swing your wrist It’s hard to produce much power through this way So what kind of strength do you need to use to make this shot? For a backhand shot, when the shuttle comes over you should take one step forward stretch your arm towards the direction in which the shuttle comes During this process you should slightly twist your forearm inwards At this moment, the back of your hand should be facing upward not front You must remember to turn the back of your hand to face upward grip the racket tightly by pulling back the anchor fingers and pushing the thumb forward Meanwhile, you should twist your forearm outwards which subsequently drives the wrist and the fingers to turn over the racket and send out the shuttle (Xiao Jie’s suggestions) When returning backhand shot at frontcourt you should make full use of the fingers to grip the racket from a loose state to a tight state and generate power by pushing the thumb forward You only need to twist the forearm inward to drive the wrist instead of swing the arm largely The way you generate power with a backhand is just like turning the tap clockwise suppose this is a tap you will usually hold it using your fingers like this then turn your hand clockwise That’s it Let me demonstrate you twice You see, it is very easy Just with this last twist I send out the shuttle straight shot crosscourt shot Clear? What you did was like this there was no power this way it is much faster and easier Good have you got the feeling with this shot? Yes, it seems the shuttle makes to the other’s backcourt without much strength used Your shuttle speed is also faster and even the contact sound is different now Do you feel playing at ease now? You don’t have to swing your arm with a large strength Ok, let’s try again Ok, not bad Now your forearm still overly moved a little bit You can relax a bit more just slightly twist your forearm to drive the wrist and fingers the force is generated from the wrist and finger This is enough to send out the shuttle with a high speed Just to add on another point the reason that you always use the wrong posture to return backhand shots is that you didn’t change the way you grip the racket Yes You always grip the racket the way you return forehand shots You grip like this which allows you to move forward or backward but not to the left or the right So you should grip the racket in a looser way pull back the anchor fingers and push the thumb forward pull back the anchor fingers and push the thumb forward make the racket face this direction with the twist of the forearm to send out the shuttle When you return the forehand shot the additional strength used is from the index finger Of course the thumb is also important Now in the case of a backhand hit the reason that I teach you to push the thumb forward is because most of the strength you use in the twist is from the thumb we call it “Generating power through forward pushing” Twist the forearm, that’s right You have grasped part of it now but your wrist is still too stiff You can relax a bit relax relax till the moment you hit the shuttle when hitting the shuttle, you grip the racket tightly and send out the shuttle In the future, you can also make crosscourt shots, slice shots, etc Your previous wrong posture will restrict you from doing all these (Xiao Jie’s suggestions) This way of generating power makes the shuttle move faster and enables us to have great controls over the shuttle With this technique, we can easily make crosscourt shots, slice shots by slightly adjusting the angle of the racket face and the strength used Moreover, it makes your movement more consistent with a good effect of disguise The key technique here is how to generate power how to turn your fingers clockwise to generate power You can train with a bottle of water twist your wrist to shake the bottle like this You can also train forehand in this way If you feel this bottle is too light you may change to a bigger bottle You can also rotate the bottle in a flexible way yes, like drawing a lying “8” You can make your wrist’s movement to a large extent when drawing “8” You may try this bigger one Now your movements look not so flexible with this big bottle you are not used to it When it comes to the racket you may try to move around the racket like this often like this Ok, relax Good So how do you feel now? Good, now I even can strike the shot outside the court Right, you can even strike it outside the court without using much strength For the sideways jump you mentioned does it apply to recreational players when the shuttle goes to the baseline Yes, you surely can do that Just remember to take one step back sideways and then jump obliquely Your movement must be correct and you need to have this sense Then you also need to take some time to practice the right way of doing it During your practice, you must force yourself to use the right way to play After some time you will naturally get rid of your bad habits and follow the right way because it’s more comfortable (Badminton Expert Talk) How to improve the way of swinging the racket? Since the audience of this talk is the badminton fanatics let’s first talk about the simplest concept is also the most basic one known as how to swing the racket Maybe it should be divided it into two parts The first part is to train how to swing the racket in some basic techniques such as service, high clear and try to stabilize this The second part is to do some auxiliary training such as those that can help you raise the contact point of your strike control the facing direction of the racket For example, if there is a wall in front of me when I am ready once the shuttle comes, I will turn my body and fully stretch my arms upward to generate power just like there is a wall in front the purpose of this practice is to raise the contact point and to guarantee a front facing racket when generating power So the person needs to face a real wall or just an imaginary wall? The best is to face a real wall which restrains you more effectively when you are standing in front of a wall and swing the racket like this you cannot strike the shuttle in a wrong way And if your racket face is not facing right to the front the side of the racket will hit the wall Some heavier rackets may also be used for training which can help you enhance your strength Such as tennis racket Yes, as long as they are heavier than the normal badminton rackets such as squash rackets, which might be better on the one hand it can enhance his strength on the other hand it also helps to protect his shoulder joint As for the techniques on a stretched arm may try some training as follows For example, to train the wrist one may stretch out the whole arm and constantly swing the wrist back and forth Sure, this also helps because this is the moment when you strike the shuttle and this improves your sense of generating power and also ensures its correctness Just now the arm is still, only the wrist has movement Now it is the same if we add in the arms One can try to repeat this movement for 15 to 20 times This can enhance his strength and also increase his familiarity with the techniques There are also some other training such as waving the arms Sure, there should be many ways for training rackent swinging I think these may have well fulfilled their needs The main purpose is to make them more familiar with the skills more used to them, more powerful and more comfortable in the playing So let’s call it a day? Thanks for the cooperation. Hey, you. Bye not done yet done

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