5 Stages of Basic Badminton Training for Beginners

 Badminton is a sport that often makes Indonesia famous on the international stage. Therefore, this sport is very popular among Indonesian people.

However, if played live, the sport is considered difficult to do. In order to play it well, you need practice from a basic level.

How was the training? To find out the answer, look at the following basic badminton training stages for beginners:

1. Grip with your thumb in the middle of the grip

The first and most basic thing in badminton is the grip position of the racket grip pad.

Badminton is a sport that relies heavily on the wrist. Therefore, grip position will affect the quality of the shot. In order to get a good grip, you must first position your thumb in the middle of the grip. Next, you adjust the position of your palm as comfortably as possible without changing the position of your thumb. If you don't have a racket, you can practice when holding a broom.

2. Practice hitting by throwing the shuttlecock

Often when beginners play badminton, the shuttlecock they are going to hit doesn't hit the racket. To overcome this, you have to practice hitting by throwing the shuttlecock. In this exercise you have to ask someone to throw the shuttlecock.

When the shuttlecock comes, make sure the racket is in the right position. At first, this exercise will seem difficult, but if you do it as often as possible you will be able to hit the shuttlecock correctly.

3. Practice hitting with the shuttlecock hanging

Exercises can be an alternative or continuation of the exercises in the previous point. This method is fairly easy, you just need to make the shuttlecock hang. You can hang the shuttlecock with a rope on a tree branch or iron pole. Then you adjust the length of the string to the reach of the racket. You can do punch training 10 times in 1 set or adjust as desired.

4. Against the wall

If you have started hitting the shuttlecock smoothly and precisely. You can improve your skills by practicing against a wall. How to? You just hit the shuttlecock towards the wall, the shuttlecock will automatically bounce towards you. Then you continue punching continuously, so that it seems like you are fighting a wall.

This exercise is effective for improving the quality of the shot and also the agility of the feet to catch the ball.

5. Practice test

After passing the four training stages above, then you can try it out with someone who has good badminton skills. This needs to be done so that you get used to hitting the shuttlecock from a real opponent. Practice this test as often as possible so that the quality of your shots continues to improve and you can play in real matches.

These are the five stages of basic badminton training for beginners. After the basic stage, advanced badminton training will be related to foot agility and stamina.

Badminton Playing Tips

If you aspire to be an elite badminton player or have an achievement, you must master the basic variety of playing badminton correctly. Therefore, only with diligent practice capital, discipline, directed under the guidance of a well qualified trainer, can master various basic techniques of playing badminton properly as well.

However, in order to be able to play badminton, a player must be able to hit it, both from above and from below. The types of punches that must be mastered are service, lob, dropshot, smash, netting, underhand, and drive. All types of blows must be done using the correct grip and footwork. This book teaches the basics of the practical types of blows above.

1. Grip the Grip (Grip)

Badminton is known as a sport that uses a lot of the wrist. Therefore, whether or not the method of holding a racket will determine the quality of a person's punch.

One of the basic badminton techniques that is very important to be properly mastered by every candidate for badminton is the racket grip. Mastering the correct way and grip of racket techniques, is an important capital to be able to play badminton well too. Therefore, if the racket grip technique is wrong from the start, it is very difficult to improve the quality of the game. The correct racket grip is the basis for developing and improving all types of punches in badminton games.

The correct way to grip the racket is to hold the racket using your fingers (fingers) flexibly, relax, but must remain powerful when hitting it. Avoid holding a racket by using your palm (like holding a machete).

Racket Handle Type

Basically, there are several ways to handle a racket. However, only two forms of grip are often used in practice, namely how to hold a forehand and backhand racket. All types of punches in badminton are carried out with both types of grip.

The two types of holding the racket above are, in fact, used alternately according to the situation and conditions of the game. For the initial stage, beginners are usually taught how to hold a forehand first, then a new backhand.

In the end, for players who are already skilled, the grip of the racket will only show one grip. This happens because the hand grip shifts from the forehand to the backhand and vice versa is only a little and happens automatically.

The right grip of the racket, and utilizing the wrist power when hitting it, can improve the quality of the punch and accelerate the speed of the road. this means, it has used energy more efficiently but effectively. That is why, from the outset the trainees must get used to hitting it by using wrist power (whip power).

How to Hold the Forehand Racket

1. Hold the racket with your left hand, the racket head sideways. Hold the racket like a "handshake". The "V" shape of the hand is placed on the handle of the racket.

2. Three fingers, namely the middle finger, sweet and little finger holding the racket, while the index finger is slightly separated.

3. Place your thumb between the three fingers and index finger.

How to hold a backhand racket

For the backhand griop, slide the "V" hand inward. It's on the side inside. the thumb pad is on a wide racket handle.

How to exercise

Before the practice of doing punch exercises, it is necessary to do adaptation exercises to move the wrist while holding the racket correctly.

1. The trainees are accustomed to always holding the racket with their fingers, flexible, and still relaxed, but still have energy.

2. Move the racket to the right and left, using wrist power. Likewise the movement forwards and backwards, so that it feels right that there is a bend in the wrist.

3. Move the wrist up and down.

4. Hit the ball (how come) to the wall.

5. Bouncing ball.

Errors That Occur

a. Hold the racket by grasping, meeting fingers and parallel.

b. The "V" position of the hand is on the broad grip of the racket.

2. Footwork

Footwork is the basis for being able to produce a quality punch, that is, if done in a good position. To be able to hit with a good position, an athlete must have a speed of motion. The speed of footwork cannot be achieved if the footwork is irregular.

3. Attitudes and Position

Stance and Standing Position in the Field

The attitude and standing position on the field must be such that, with a good and perfect attitude, it can quickly move to all corners of the playing field.

Several factors must be considered:

1. Must stand in such a way so that the body weight remains on both legs and maintain body balance.

2. Bend both knees, stand at the end of the foot, so that the waist position remains upright and relaxed. Both feet are shoulder width apart with feet parallel or one leg placed in front of the foot

Tips Badminton: Calf Raises -Badminton Houses

Calf Raises Tips Badminton

Tips badminton Calf Raises serves to form the calf muscle of athletes. Required a slightly higher base, such as beams or staircases. Tiptoe knee attempted on a straight and locked position. Hold briefly at the top of the movement. This exercise is mainly focused on the outer calf muscle is the gastrocnemius. Do not let us bowed back at practice this. This exercise can also be performed on the tool holder is concentrated on the shoulder.
For more details can be seen in the following video:

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Tips Badminton: Seated Row - Badminton Houses

Seated Row

Tips Badminton
In playing badminton required rear shoulder muscle strength and middle back muscles, as to form a force to smash.

Seated Row is to train the muscles of the shoulders and the back of the middle back muscles. How to practice:

1. Sit on the bench with both hands holding the cable, put the foot on the ground available, bend the knees slightly, and bend over.
2. Pull the cable slowly until our bellies touching. Feel the stresses imposed on the back muscles. Puffed chest and straighten your back.
3. Hold briefly, then slowly return to starting position.
4. Perform exercises with controlled movements and slowly.
5. Exercises can also be done with a separate cable grip, so that the movement can be made ​​wider and the pressure received middle back muscles optimally.

Hopefully these tips badminton useful for you


May be useful for you who have read this article.

Tips Badminton: Backhand Grip - Badminton Houses

Backhand Grip - Badminton Tips 

Badminton Tips 

For the backhand grip, slide the "V" hand inward. It's on the side. Fourth position index finger, middle, pinkie and ring fingers are parallel. The position of the thumb on the handle of the racquet are wide. 

How to Exercise 

Before practice exercises punches, drills for adaptation needs to be done to move their wrist while holding the racket correctly. 

1. Participants familiarized always hold a racket practicing with fingers, flexible, and remain relaxed, but still have the energy. 

2. Perform movements with the use of the wrist. So is the movement forward and backward, so that was really the bending of the wrist. 

3. Move your wrists up and down. 

4. Hitting the ball (shuttlecock) to the wall. 

5. Bouncing ball.

The benefits of running 3 times a week - Badminton Houses

Benefits of Running

Running is one sport that is most easy to do and it has enormous benefits. Any healthy person can certainly run, but unfortunately many are reluctant to do this one sport. Here are 6 major benefits that can be achieved by simply running. 

1. Can you lose weight 

If you are having problems with losing weight, why not try to run the sport. This sport is very easy to do and free, especially if you live in the environment that are still beautiful and cool. Running can make the muscles of your legs or arms move and the movement of muscles, it will increase your metabolism so that stored energy reserves in the form of body fat to be used by the muscles as an energy source. With often you exercise, especially running the energy reserves in the form of fat in your body will be reduced so that your body weight will be reduced as well. 

2. Can provide happiness 

According to a research conducted by Medicine & Science, by walking or running for 30 minutes to scaling up of physical fitness and relieve stress. This happens, because when our bodies undergo metabolism running high because of the activity, the enzymes in the body will decrease cortisol and endorphins in the body that stimulate feelings of happiness will be produced by the body so that when we ran, the body will feel happier. 

3. Can Reduce risk of cancer 

Currently, cancer is one of the most deadly diseases in the world. Cancer has many types and the type and variety of ways of healing. Did you know that with our regular exercise can reduce the risk of cancer?. Recent studies have been conducted by researchers in the Journal of Nutrition and they conclude that with our regular exercise can reduce the risk of cancer which could possibly occur in our bodies. 

4. Can lengthen age 

age is in the hands of God and no one knows how long her age. A study has been conducted by experts in the United States, they record the age of the population and obtained the fact that it is surprising that, for someone who during his diligent exercise, especially running, will have an average age that is significantly longer than those who rarely exercised. 

5. Can sharpen the intellect 

Exercise regularly, have a crucial role in the power boost one's thinking or reasoning power. A study has been carried out and showed that with regular exercise like running can prevent the decline in brain function, and will have the power of reason and the power of thought which is quite high. 

6. Can increase muscle mass and bone
Did you know, bahawa diligently run it can increase muscle mass and prevent bone loss. This happens because the bone has a certain density of funds will decrease as we grow older person. With running, will put pressure on the bone so that bone density will increase. 

Of course very useful when we used to play badminton especially athletes. In this run the sport will provide many benefits and very important role in the game of badminton. Do it at least 3 times a week. And may be useful.

Tips Badminton: Netting - Badminton Houses

Blow Netting

Is performed near the net blow, directed as close as possible to the net, hit with a touch of subtle energy. Netting a good punch when the ball struck the delicate and thin spun close to the net. 

The characteristics of this basic technique is really always fall rolling as close as possible to the net / net in the opponent's field. Coordination footwork, arm, body balance, racket and shuttlecock position when touched, and the power of concentration is the important factors that influence the success of this blow. 

Hold the racket with your fingers (finger joint), wrist remains relaxed, head position (leaf) racket parallel to the floor when the racket touched and why that should be considered during the process of netting takes place blows. In addition, the attitude and position of the pivot foot must remain firmly flat on Iantai, with the right knee bent, so there is no extra movement that can affect the balance of the body. 

Things to note: 

1. Grip racket forehand to backhand to forehand and backhand net addition to the net. 

2. Elbows slightly bent and the wrist bent slightly backwards. 

3. At the moment hit, right foot is in front and the ball is struck at the highest possible position. 

4. Shortly before touched the ball, make a small tug and wrists. Hit the ball on the right and left curved up at the bottom of the ball. End of the racket head facing or parallel to the ceiling. 

How To Exercise: 

1. Standing about two steps from the net, holding a racket. 

2. Presenters why throw consecutive to the net and you are trying to hit the shuttlecock. 

3. Perform this exercise on the right and left alternately. 

4. Increase exercise intensity factor and difficulty with the way he moves. 

5. Direction and goals can be shaped punch straight, cross or by pushing it in different directions anyway.

Tips Badminton: Dumbell Wrist Curl - Badminton Houses

Dummbel Wrist Curl

One of the most important muscles in badminton is the wrist muscles. Muscles trained wrist will produce a good variety of punches badminton. Even the core of the game of badminton is located in the wrist muscles. Exercise for these muscles is called Dumbell Wrist Curl. 

action is important to train the muscles of the hand, so that when doing a smash, back hand, netting can be very perfect. Because of the strength of the wrist is very important when playing badminton.

Tips Badminton: Footwork - Badminton Houses

Footwork

Footwork exercises aimed at training the foot movement to explore and master the field. With a mastery of the field and the velocity of the athlete will get a good hit right position. The velocity obtained from regular footwork. 

How to practice footwork: 

1. From the middle of the field position, stepped to the front right corner, then back to the center continued to the front left and back to the center. Perform repetitive movements. 

2. From the position of the middle step sideways to the right, back to the middle and to the right and back to the center. Perform repetitive movements. 

3. Stepped back from the center position to the right and then back to the middle of the back and stepped back into the back left and back to the center. Perform repetitive movements.

Tips Badminton: Beep Test - Badminton Houses

Beep Test

Beep Test aims to measure aerobic capacity or fitness athlete by running in between the two lines marked with a beep. There are several levels, each level faster intervals. 

Implementation Beep Test: 

- At the beginning, a distance of two beeps signal marking the one-minute intervals measured accurately 

- Each time the participants completed a distance of 20 meters, the position must be exactly one foot stepping on or over the limit of 20 meters. Furthermore turned around and wait for the next signal to run in the opposite direction 

- Each participant must survive as long as possible, in accordance with the speed that has been set. If participants are not able to run the pace following the participant must stop or be stopped in accordance with the provisions of 

- If the participant fails to achieve two steps or more from the boundary 20 meters after the alert sounds, 1x20 meter tester provides an opportunity to provide an opportunity for participants to adjust the speed 

- If the participant fails the tolerance period to adjust the speed, the participants completed the beep test is considered 

For more details, listen to the following video:

Tips Badminton: Ladder Practice - Badminton Houses

Laddder Parctice

Ladder is one form of exercise that works to train agility and foot motion synchronization balanced manner. To practice this movement is needed is a tool that resemble stairs in place on a flat surface / floor. 

Pactice ladder form of exercise there are several ways: 

First level 

Form of exercise in the first level into the simplest exercises, similar to those ran. It's just that we ran in the stair hall. 

- Stand facing the stairs 

- Jump into the first room stairs with one foot. 

- Follow with the other leg so that in one room there are two foot rungs. 

- Do so until completion 

The second level 

- Stand sideways steps. 

- Move / Jump into the side of the stair hall at an angle with one leg 

- Follow the other foot 

- Repeat until finished 

The third level 

At this level the movement of the feet is made in a zig zag back. 

- Enter your right foot into the first rung space 

- Follow with the left foot 

- Move the right foot ladder backwards out field 

- Follow with the left foot 

- Repeat until finished 

Fourth Level 

Start movement into four levels, requiring more concentration. 

- Start with both feet outside the ladder 

- Cross your left leg over your right leg to the first rung space. The right leg should immediately follow to the right of the room first child tanga followed by the left foot. first, followed by the left foot 

- Repeat in the opposite of the right foot into the stair hall. 

Fifth level 

- The movement began with the preparation beada foot outside stairs 

- Movement / move the right foot into the stair hall, immediately followed by the left foot, 

- Once entered into the space left foot steps, movement of the right foot off the stairs 

- Follow then by moving the left foot to the outside steps 

- Move the left foot out (left side) of the stairs, immediately followed olehkaki right. 

- Repeat until finished

Tips Badminton: Tricep Extension - Badminton Houses

Tricep Extension

To sustain the strength of the hand should be given exercises Tricep muscles sustain the load. This exercise is called triceps extension. Both hands holding up a load. The arm should be straight ear level. Then the hand moved to the back and back to the starting position. Position when the arm bent at 45 degrees

Tips Badminton: Lateral Jump - Badminton Houses

Lateral Jump

Footwork is one of the keys to success when playing badminton. Players who have good footwork, it would be easy to cover the field and chasing returns the ball from the opponent. Prior to practicing footwork needs to be trained to support the movement jumps footwork. 

- One form of exercise that support the footwork is Lateral Jump. This exercise is useful to increase the speed in doing the footwork. How to practice 

- Standing next to the barrier with legs shoulder-width apart. 

- Your hands forward for balance. 

- Take a ¼ squat position, then jump to the side past the barrier setingginya. 

- This down with both feet simultaneously. 

- After the foot touches the floor, immediately jump back to the previous direction

Tips Badminton:Tactics Game - Badminton Houses

Tactics Game

Once we have successfully mastered how to hold the racket, mastering footwork, and all the basic techniques (basic strokes) well, then the next stage is to make a variety of shots. In other words, in a kind of a good position to do some punches choice. For example blow overhead, besides lob with little change and the direction of the racquet grip / round racquet, can perform the underhand position (toward the back) is good, in addition to netting can also do a flick (flat punch). Mastery of basic strokes and variations of benefits will be felt at the start of play in the game (a matter). Think about what tactics to use in order to shut off the opponent and win the game. Here are some tips and tactics of the game: 

Single 

In single game, it can be said that the players had the upper hand when always be: 1. Doing blow with the position of always being behind the ball. 2. Been located in the middle of the field before the opponent hits the ball. 3. Instead trying to quickly be in a position before your opponent hit back to the center. ~ In this position means ready to carry out a deadly attack ~ 

To be able to do three things above, players must memillki regular and fast footwork. And rapid movements that can last for long periods of time, which therefore needed adequate stamina. Therefore, fast footwork, regular, and strong stamina becomes a dominant factor required a single player. 

Double

Double game has a somewhat different demands with Single. A player that his footwork is not good but has the speed and reflexes as well as big power punches, can be a good doubles player. 

Although essentially the same mastery with single punch, but a good single player may not necessarily be a good doubles player. Since the game has a double special type of punch. Fast punches like a drive, smash, smash returns, serve, and wiping (sweep) is a type of stroke that is mandatory and must be understood by the skilled. 

In the game there is a philosophy that says Dual Who can strike first he will win. This philosophy held by the average of each player doubles. This is seen in the character of today's double game which assumes that a good defense is to attack! 

Additionally Doubles is a game that relies on cooperation. The blow should be designed in such a way, then turn off the opponent with punches in collaboration.

Badminton Exercise: Squat Jump - Badminton Houses

Squat Jump:Tips Training Badminton

Squat jump or jump squat is plyometrics exercises to train the lower body. This exercise targets the muscles of the quadriceps, hamstrings, gluteus, and calf. Squat jump is an explosive movement. How to exercise, squat down to the squat position, press the foot and push the air into setingginya. When down, immediately bend your knees, fell back into the squat position and jump again. The position of the feet should be in a state tiptoe landing. This exercise is useful for enhancing explosive leg. from the squat position, jump to the top. 

Perform the squat jump only on surfaces that are dry. To make the legs work, focus on lifting the foot as high as possible before starting to jump. At the end of the knee bend when it should not exceed the tip of the toe. Motion carried 3 sets with 10 reps. For more details, please see the following video:
post:www.pbdjarum.org

Badminton Tips: Lunges - Badminton Houses

Badminton Training Tips

Lunges are leg strength builder for everyone from runners to cyclists. This is one of the most important exercises for the thighs. In badminton, Lunges are leg exercises for athletes to have a strong foundation for doing footwork. ( Badminton Tips )

In the implementation of lunges exercise, the body must be kept as straight as possible to minimise pressure on the back. How to exercise by putting one foot in front of and behind the other foot down and go back up. Front knee should not exceed the current toe bend. Motion carried 3 sets with 10 reps.( Badminton Tips )

Understanding Shuttlecock Speed

Understanding Shuttlecock Speed

First, what is the speed? In badminton, "speed" refers to how far a shuttlecock can glide when hit with a certain power. "Further" is considered "faster". Associated with a difference in altitude of air resistance, moisture and certain temperatures, the same shuttlecock has different speeds in different places. Good shuttlecock used in Beijing can not be good when used in Jakarta. Good or shuttlecock used in Jakarta can not be good when used in Bandung. It is due to differences in temperature, humidity, altitude and air pressure in both places. 

Because of the difference in weight and other factors bergagai, shuttlecock has various speeds. The referee is responsible for shuttles every day and try to determine what speed to use at that time. Throughout this round of competition, we may request reimbursement shuttlecock speed as conditions such as heat and humidity, for example, has changed. This often led to disputes because of a slower shuttlecock can benefit a player while faster players will benefit others. 

IBF tournament, most of the Main Referee will try to 3 velocity (speed) of different shuttlecock to ensure that the speed is suitable for a particular situation at a particular time and place. 

So, speed or lambanan shuttlecock often does not indicate the quality of the shuttlecock. Naturally, consumer-entitled to vote. 

Table 3 below is a general system that is used today: 

International - metric wt. - Grain - speed 

1. 48-75 - slow, used in high areas (mountains) 

2. 49-76 - slow medium, used in warmer regions 

3. 50-77 - medium, used in coastal areas 

4. 51-78 - medium fast, cool area 

5. 52-79 - fast, cold area, below sea level (ie, the Netherlands) 

From the list, it can be seen that the shuttlecock traditionally divided into categories of 48, 49, 50, 51, ​​52. Categorization is based on the weight of the shuttle. Means weighing 48 4.8G, 50 means 5.0g, and so on. We found out that the shuttlecock that uses this category are often inaccurate and difficult to to be grouped. So, to use another way is by using the raw speed 

shuttlecock. Then is used speed (Speed) 75, 76, 77, 78, 79, 80 instead. That is, when struck with the same force 76 speed shuttlecocks will be 30 cm away from the shuttlecock speed over 75. So on for the other sizes. 

However, the speed of the shuttlecock will be different at various locations in the world .. That's why, in China, with the shuttlecock used in the Speed ​​76 Speed ​​77 summer and in the fall. Shuttlecock with speed 77. Shuttles with speed 75 match in Thailand; while the speed of 76 and 77 suitable for use in Indonesia, Singapore, Hong Kong and Malaysia; speed 77 and 78 in the United States; speed 78 and 79 match in Finland, Canada, Korea and Japan. While the speed of 79 and 80 in Australia in the fall. Speed ​​73 and 74 is only used in high areas such as Yunnan Province in China and Colorado Springs in the United States or in high temperature areas such as Johannesburg in South Africa. 

Shuttlecock also has a rotational speed that is essential for stability. For the stability of the shuttlecock at speeds in excess of Mach 0.65 (0.65 x speed of sound), the top curved bristles of the average position of 11.8 degrees to 20derajat or more of the body surface. 

When the shuttlecock glide, two power affects movement: Earth gravity pulling it down and the air resistance pushing it upward glide. Acceleration of gravity is constant (fixed). Acceleration of the air resistance increases when the shuttle glide through the air. When the formula is made like this: 

a = g - (f (v) 

a = acceleration 

g = gravity 

f (v) depends on temperature, humidity, altitude and air pressure.

Badminton Tips: Avoiding Opponent Strength - Badminton Houses

Avoiding Opponent Strength - Badminton Tips

A Mushashi, usually moving to the rhythm of his sword. Wherever, until the opponent off guard and fatigue. Then he stole exhausted opponent with a power that is still awake. 

Similarly in the face by a victory. Energy and stamina, is a capital which can not be ignored. But it could be maintained and groomed. The tremendous power as Lin Dan (three-time All England champion), usually not confronted with the same power by a powerful enemy. Not surprisingly, the game face All England Champion 2007 should be the sniper tactics. Note also, why foe Lin Dan many times spin on the pitch before servicing. Or wiping sweat,'m changing rackets, shuttlecocks replace, even asking because sweat mop field. ( Badminton Tips )

Actually it's just tactics provoke Lin Dan. Temperamental type player usually has good skills and incredible winning mentality. It can only be countered with mental provoking. His opponent is a good skill, more often impatient for victory. He will falter when provoked anger. Once anger arises, then unbalance the one that emerged from him. ( Badminton Tips )

Typically, who leads whom, it happens in a game interrupted. Fishing capabilities opponents, often shown in the game Ardi BW era. Ability is still not too great, but mentally incredible champion. When the victory on the verge of tears, that he played the provocation. ( Badminton Tips )

If a player takes the initiative to psy-war like that, the coach does not need to provide excessive technical discourse. Because of this non-technical areas, so yes we observe in non-technical course. If the condition in the first set could not be pursued, I prefer freeing the player to think clearly. If you need to escape it, to the next set of capital. In a tight battle, tranquilly take a major role. Not the technical direction coach or spectator terror. ( Badminton Tips )

A player who is not technically outstanding, but has the mental capacity to exceed champion, is another specification. I demonstrated Ardi BW at the time. On paper, he would lose to a player from China. But because of his tenacity, all predictions countered, Ardi came out as champions. ( Badminton Tips )

One thing to be observed, the rhythm of the game must be stopped opponent. This is when we do not want to be the butt. Not to mention the terror problem players. We often have exceptional experience in our capacity as a spectator. Moreover, if we face a player of Malaysia. First time, as though inferior to other countries is allowed, but not in Malaysia. For threat at the present time comes from a variety of countries. China is leading to this moment with the quality of players in all sectors and also has a fanatical supporter. 

To connect a generation that never competed devastating, crises players in our country need to be pursued change. Over the rackets still swung, and the ball is still flying, I believe, badminton Indonesia still has a story and a great hope in the future.

Tips Badminton: Smash - Badminton Houses

Tips smash

Some Tips when doing Smash:
First Tips : Do not use a lot of energy first, first concentrating power consumption wrist.
Second Tips: Speed ​​up hitting shuttlecock motion using power from the wrist.
Tips three: power generation when performing the smash should fast / instantaneous power and focus displacement of the racket head to really.
Fourth Tips Do not use a lot of energy before the technique right.

Some tips to make a strong smash (smash powerful):
1. Contacts points should be high and also in front of the player's body.
2. At the time of hitting the shuttlecock, quickly hitting the wrist downward and inward, the head of the racket shuttlecock directly perpendicular to the shuttlecock.
3. Currently hitting the shuttlecock, we must accelerate the wrist and the use of force should be the focus, the fingers hold the grip tight enough to add to the "explosion" and accelerate the pace of the racket head.

The position of the racket handle (grip) when downloading smash:
1. Grip (grip) should relax first because that way we can use the new power in hard wrist down,
2. Wear grip handles to suit the style of each player,
3. Do not hold the tip of the racket too hard because when the smash will be stiff movements.
4. Conclusion, prior to smash the handle grip should be relaxed, per-tight fingers only at the time of the beating shuttlecock only.

Standards and Test Procedures for Fitness

Standards and Test Procedures for Fitness

An important part of training is the ability to measure your progress. Djarum Badminton Club has developed a number of tests that are designed for the player and coach for badminton fitness measure. They were chosen because the majority: 

• easy to do over and over again 

• easy to implement 

• accurate enough for measurement standards in the field. 

However, some tests require special equipment, which is why in-design is also an alternative test 

These tests mustinya is familiar to the majority of players for badminton athletes wear for physical preparation. This test is important for the coach to help identify strengths and weaknesses in athletes. Baseline assessment / early against athletes can also be done with this test can then be assigned to the target / goal. In general, similar to badminton exercise conditioning on the tennis and squash, but the assessment of the fitness and simple motion analysis gives a clear picture of the existence of some differences which indicate that badminton has a unique movement style and specific fitness demands. One important thing to keep in mind is the size badminton court which has a play area that is smaller than most other indoor sports. Smaller area means that players do not have time to develop maximum speed. That is why athletes badminton is very dependent on the fitness concerns 'stop-start interval'. Therefore, explosive movements such as jumping, reversing direction, the 'speed of the mark', widened movement and agility / flexibility is very important. 

Another difference is that many do badminton overhead punch - far more than tennis or sqash. Badminton players are much more dependent on the rotation of the upper arm and wrist muscle movement to generate power than tennis players. Although this does not lead to large differences in the training program, but the selection of the type of exercise and the portion of time that a particular practice is destined to be important considerations. Finally fertilization strength and explosive power should be a fundamental part in the badminton training programs - need to maximize speed on the field and a powerful overhead smash. Emphasis should be placed on training programs in a balanced and carefully-design that includes not only skills training, but also the conditioning interval training, strength & power, core stability, balance, flexibility, speed and recovery if necessary. 

Research on Physical Needs 

Not a lot of research on the physical needs in badminton, but of the few studies that have been conducted, showing an aerobic endurance capacity are well developed seems necessary for rapid recovery between rallies. The results of the analysis of the characteristics of competitive badminton by Cabello Manrique D, González-Badillo JJ in 2003, with 3 x 15 scoring system (Br J Sports Med 2003; 37:62-66) confirmed the presence of high demands to the badminton against the maximum heart rate 190 , 5 beats / min with an average of 173.5 beats / min during the game. Average time rally at the elite level is 6-8 seconds and interspersed with rest periods of approximately 15 seconds. Rally individual requires high anaerobic, "alactic energy system" with several successive rally rely on recovery "creatine phosphate pool". 

This study shows that a badminton match with high average intensity shows the importance of energy production in anaerobic and aerobic alactacid in competitive badminton. In Manual Test, there are some standard tests that we recommend to use some measure 

different aspects of fitness badminton. Many Badminton Association International utilize most of these tests. The information generated tests are very important for the players and the coach to design a training program. Test that exist in this booklet is used by the Coach and Athlete Djarum (senior and junior) in conjunction with tests of other badminton and in-design developed by the Coaches Djarum and PBSI. 

Note: Please read the rules and instructions carefully before performing these tests 

Benchmark Test. What is it and why use it? 

Test benchmark to evaluate the fitness at the beginning of the exercise period or year. This test gives the coach an important benchmark information about the fitness level of the athlete at the beginning. 

Do not think to start training when the test results Athletes ugly at the beginning and they are not in a condition ready to practice for the competition, is actually a better athlete began to test their fitness at rest (of the competition) and was not injured. That is why the profile 'performance testing' can be made and the initial stages of training can be designed. 

Adaptation Testing 

This test should be conducted several times throughout the training period. These tests will record how the training load of air-effects on the athlete's body. The goal is not always to mengechek a high increase, especially at the junior athletes, but to make judgments about how young athletes go through and adjust the training load. For example, if there is little or no improvement occurred while the athlete to run the program properly, the athlete may be too tired and too heavy training load. This often happens in the case of 'over-training' and imbalance between skills training, strength and conditioning. If it looks good to an increase, then it shows that the training load can run both the new and the load needs to be added. 

performance Test 

This test is ideally performed 3-4 weeks outside the major championships to determine the current physical condition of the athlete. The result will show you how to improve the sharpness and provide direction to the final preparations before the big event. 

This test must be performed at rest (no exercise) to give an accurate picture of the condition of the last athletes. High heart rate and unstable test results could indicate that athletes fatigue, training load is too high and that training needs to be modified to allow the athlete to recover in time to prepare for the 'big event' 

before the Test 

Some of these tests are laborious and maximum. Rest of the test is important to obtain accurate results. Do not do a test that is in this book in a row, or all in one day. Ideally, given the longer breaks between the test results will be more accurate. 

Athletes should also be in good physical condition before undergoing the test. It is important that athletes undergo these tests with the consent of parents / supervisors or medical personnel. 

preparation 

Athletes should not train for 24 hours before the benchmark tests, adaptation or performance. They should do a warm up and stretch as normal before the session in the field. Athletes should be enough to eat and drink. Drinking water should also be provided during the test. Let no strenuous exercise for 48 hours before the test (hard workout or cardio fitness)