Improving my wrist strength.

Discussion in 'Techniques / Training' started by RVStrike13, Jul 14, 2015.

  1. RVStrike13

    RVStrike13 Regular Member

    Joined:
    Apr 28, 2014
    Messages:
    182
    Likes Received:
    2
    Occupation:
    Student
    Location:
    Canada
    Hi guys I recently started training again and I have been hugely struggling with using my wrist in smashes. Every time I try I have a hard time snapping the wrist and the shuttle just flies into the net or goes over with little to no power. My question is anybody have any tips and techniques on how to improve my wrist strength how to correctly use my wrist smashing. thanks.
     
  2. captivated

    captivated Regular Member

    Joined:
    Mar 12, 2015
    Messages:
    47
    Likes Received:
    1
    Location:
    Malaysia
    Hi,

    Ive been struggling the same thing for the past few months until i adapted the right technique to fully utilize pronation, body rotation and finally wrist..

    whereas previously i was using only my wrist..when i try to use more wrist it would eventually hit the net or i may likewise hit somewhere off cause i had my muscles too tense.. perhaps that's what happening to you now..

    so the question here is are you using pronation and body rotation now? the concept of smashing is similar to throwing a spear.. given that you are right handed.. ur body should b facing right then after the hit it would b facing left
     
  3. Cheung

    Cheung Moderator

    Joined:
    Apr 25, 2002
    Messages:
    23,818
    Likes Received:
    4,791
    Occupation:
    wannabe badminton phototaker
    Location:
    Outside the box
    Wrist snap for smashes is an old concept. Now we refer to wrist pronation which is a different technique.
     
  4. InvincibleAjay

    InvincibleAjay Regular Member

    Joined:
    Aug 29, 2011
    Messages:
    573
    Likes Received:
    91
    Occupation:
    Badminton Coach
    Location:
    United Kingdom
    'Snapping the wrist' will only get you an injury... learn the proper technique, its about hip rotation from the core, transferred to the forearms where you use supination and pronation to generate power in a smash.

    Kindest regards,

    -Ajay-

    Quote of the Day
    People who get nostalgic about childhood were obviously never children.
     
  5. RVStrike13

    RVStrike13 Regular Member

    Joined:
    Apr 28, 2014
    Messages:
    182
    Likes Received:
    2
    Occupation:
    Student
    Location:
    Canada
    Very interesting. Anybody have any video's on the proper use of supination and pronation?
     
  6. amleto

    amleto Regular Member

    Joined:
    Feb 12, 2008
    Messages:
    2,890
    Likes Received:
    89
    Location:
    UK
    Hopefully lower arm & upper arm pronation rather than wrist...

    The wrist cannot pronate, at least mine cannot!

    ;)
     
  7. amleto

    amleto Regular Member

    Joined:
    Feb 12, 2008
    Messages:
    2,890
    Likes Received:
    89
    Location:
    UK
  8. RVStrike13

    RVStrike13 Regular Member

    Joined:
    Apr 28, 2014
    Messages:
    182
    Likes Received:
    2
    Occupation:
    Student
    Location:
    Canada
  9. InvincibleAjay

    InvincibleAjay Regular Member

    Joined:
    Aug 29, 2011
    Messages:
    573
    Likes Received:
    91
    Occupation:
    Badminton Coach
    Location:
    United Kingdom
    This video breaks down the steps so you can see the hip rotation in more detail.

    https://www.youtube.com/watch?v=8QlW8_PdYbw

    Kindest regards,

    -Ajay-

    Quote of the Day
    People who get nostalgic about childhood were obviously never children.
     
    ainchekar likes this.
  10. darrengsaw

    darrengsaw Regular Member

    Joined:
    Dec 29, 2011
    Messages:
    117
    Likes Received:
    28
    Occupation:
    Data Analyst
    Location:
    UK - Peterborough
    Badminton Bible at badmintonbible.com, all yours for a very reasonable nominal monthly fee.
     
  11. visor

    visor Regular Member

    Joined:
    Dec 7, 2009
    Messages:
    16,401
    Likes Received:
    2,001
    Location:
    Vancouver, BC
    In amleto's second video of the WC 2014 MD final, I think I see only maybe 2 instances of hip rotation. Oftentimes in fast doubles there's really no time for a full body smash using hip rotation. Only time for some shoulder rotation.

    Edit: but of course core activation can be subtle but can add significant power.
     
    #11 visor, Jul 15, 2015
    Last edited: Jul 15, 2015
  12. aldow82

    aldow82 Regular Member

    Joined:
    May 26, 2015
    Messages:
    29
    Likes Received:
    1
    Occupation:
    drilling fluid specialist
    Location:
    Indonesia
    Improve Smash Power by Doing Simple Daily Exercise

    This simple exercise to increase your smash power, you can do everyday at home:

    1. Push up 10-15 X per day. Ensure you do correct technique while doing push up and not in hurry.
    2. In Push up position (Not Doing Push Up). Use all your 10 finger to the floor to hold your body for 15-60 seconds (only finger, not palms) >> it will improve grip strength when doing smash. It is really important as a part to produce power for smash. First time, just do for 15 seconds.
    3. Last,.. Need to buy small 2-3 kg Barbell, then try to swing 30-50 X per day like you do real smash on court.

    All exercise above will take the time only 5-7 minutes/day.. After 2-3 weeks you will feel sensation of smash power. :D
     
    #12 aldow82, Jul 15, 2015
    Last edited: Jul 15, 2015
    ainchekar likes this.
  13. Gollum

    Gollum Regular Member

    Joined:
    May 23, 2003
    Messages:
    4,642
    Likes Received:
    298
    Location:
    Surrey, UK
    It happens every single time they do a jump smash.

    But I think you were referring to the more "old school" version, where you have almost 180 degree body rotation with a kick-through. And you are absolutely right about that.

    (...indeed this is something I need to change on my website, where the body rotation stuff is still Badminton England vintage 2007).
     
  14. InvincibleAjay

    InvincibleAjay Regular Member

    Joined:
    Aug 29, 2011
    Messages:
    573
    Likes Received:
    91
    Occupation:
    Badminton Coach
    Location:
    United Kingdom
    Agreed, top players have great technique that they can generate nice power just from shoulder rotation, forearm pronation and supination. However the OP is not at that level so I agree the second video is not that useful apart from seeing their upper arm technique. That's why I added the BE video demonstrating the hip rotation action.

    Kindest regards,

    -Ajay-

    Quote of the Day
    A man with a watch knows what time it is. A man with two watches is never sure.
     
  15. visor

    visor Regular Member

    Joined:
    Dec 7, 2009
    Messages:
    16,401
    Likes Received:
    2,001
    Location:
    Vancouver, BC
    Yeah, their hips don't really switch around as much as sometimes seen in singles players in full on body action with the kick through and leg switch...which incidentally helps with recovery to rush to the net which is more important to do in singles after a good smash.

    Their shoulders do switch a bit however, indicating some trunk rotation, which is where the importance of core muscle activation comes in. Kinda like Bruce Lee's one inch punch.

    This fast but subtle *hip to shoulder core muscle activation* is not very obvious to the eye, but is very critical in generating that extra bit of initial power that gets the kinetic chain thing going from proximally to distally.
     
    #15 visor, Jul 16, 2015
    Last edited: Jul 16, 2015
  16. Cheung

    Cheung Moderator

    Joined:
    Apr 25, 2002
    Messages:
    23,818
    Likes Received:
    4,791
    Occupation:
    wannabe badminton phototaker
    Location:
    Outside the box
    I definitely agree with that.
     
  17. MSeeley

    MSeeley Regular Member

    Joined:
    Mar 20, 2009
    Messages:
    2,049
    Likes Received:
    735
    Occupation:
    Professional
    Location:
    England
    I do find it funny how people dislike to talk about the wrist in badminton nowadays. Whilst the actual flexion and extension of the wrist is not something that needs to be taught (but will happen naturally regardless), the actual movement of the wrist (the way your wrist looks and behaves as a result of being stuck on the end of your arm) is actually a really useful means of learning how to hit overhead shots with power.

    Anyway, rather than get drawn into a discussion about how power comes from the whole body, here is some advice for me to everyone looking to learn to hit with power overhead:

    Firstly, this video (ripped and put on youtube) is from a series of instruction by "BadmintonLife", called the "Essentials of Badminton Technique". In my view it is the single best and most comprehensive instruction on how to play most shots in badminton. Here is the video for the overhead forehand clear:
    https://www.youtube.com/watch?v=B3fLdSZ2JzI

    Secondly, whilst what people say about power coming from the hips etc is all true (the most power is gained from utilising the entire body in a kinetic chain, which starts by loading the legs, then power moves through the hips, torso, shoulder, arm, wrist, fingers, racket)... I do not think its helpful for learning. Much better is to get a good image in your head of what it looks like to hit a good overhead with power, and try to copy that. When you are hitting, focus only on what your arm and wrist are doing just before contact. The goal is to ensure that you make a clean connection with a fast racket swing, using the CORRECT GRIP.

    It is only when you can successfully impart all of your strength into your shot that it makes sense to start borrowing power from other sources e.g. turning the shoulders, jumping. If you cannot make a good sweet contact, then everything is wasted. Make sure you stay relaxed, reach up high and don't use too much effort.

    Specifically, this is the thing that the OP needs to master - how to accurately hit with a clean strike. If they could do this, they would not need to ask a question on this thread. The OP is trying far too hard, and should instead focus on what the RACKET is doing (USING THE CORRECT GRIP) rather than worrying about what the body is doing. Your body will make it happen - just focus on what you want e.g. to have your racket move forwards quickly through the shot whilst you reach up high.

    Heres another tip - when you get a feel for hitting nicely and cleanly and hitting the shuttle down fairly quickly with not much effort, you have succeeded. DO NOT try to put loads more effort/power in and hope the shuttle goes faster. Instead, just practice and little by little you will start to hit the shuttle harder without trying. This is what practising is for: perfecting the stroke that you have started to learn. It will be many months of dedicated practice before you are able to hit a very powerful smash that incorporates all the strength you possess.

    Good luck!
     
  18. InvincibleAjay

    InvincibleAjay Regular Member

    Joined:
    Aug 29, 2011
    Messages:
    573
    Likes Received:
    91
    Occupation:
    Badminton Coach
    Location:
    United Kingdom
    Granted for beginners you may try the above method to start with but I feel it is always important to get used to the proper movement, this includes the fluid motion from the legs, through the core, shoulders, forearm and then the fingers. For me this is basics and core to learning the shots. Taking out the movement and working on the upper body is dangerous IMO as you then have to adapt that once you add the movement from the legs and core.

    Asking people to image what a good shot looks like in their head and then copying that will be no use if they don't have the grasp of the breakdown of what makes a good shot.

    I suppose we all learn differently and if the OP can learn from your way, then I that's fine too. It's from years of coaching people and watching top coaches, I know they all then to work on the kinetics of badminton and try to employ it early on in coaching.

    Kindest regards,

    -Ajay-

    Quote of the Day
    I'm not a vegetarian because I love animals. I'm a vegetarian because I hate plants.
     
  19. MSeeley

    MSeeley Regular Member

    Joined:
    Mar 20, 2009
    Messages:
    2,049
    Likes Received:
    735
    Occupation:
    Professional
    Location:
    England
    I understand your point of view. I used to feel the same a few hears ago.

    But from years of coaching and watching top level coaches produce brilliant players, I have arrived at the contrary point of view :) all the things we observe in good players are important for someone else to learn. On that I can tell we agree.

    Where we disagree is on how they will learn it. In my view players learn from imitation followed by many years of practice. Having a coach on hand is always best but not always possible. From my experience, players naturally pick up body rotation and the kinetic chain and there is nothing dangerous about focusing on the point of contact. Bombarding the student with too many details is far more likely to result in them struggling to learn as opposed to letting them figure it out for themselves.

    Notice I did not say to not use the body or anything else but to focus on the point of contact. I would have the player moving and hitting so as to incorporate evrything together. But i want them to focus on the point of contact. Get that bit right and then you have a chance of being a good player.

    I am happy to discuss further, but this may not be fair to hijack this thread!

    Once again I do understand where you are coming from and everyone learns differently... But that doesn't make the learning methods I describe any less valid than trying to understand every little detail as you have described. Having said that: those that did want to know the details should check out the video I posted a link to. It is the best series I have ever seen.
     
  20. InvincibleAjay

    InvincibleAjay Regular Member

    Joined:
    Aug 29, 2011
    Messages:
    573
    Likes Received:
    91
    Occupation:
    Badminton Coach
    Location:
    United Kingdom
    Your method is more clearer now, thanks for clarifying.

    Kindest regards,

    -Ajay-

    Quote of the Day
    I'm not a vegetarian because I love animals. I'm a vegetarian because I hate plants.
     

Share This Page