Month: May 2020

Keeping Things Simple

Keeping Things Simple

Building on the last few blog posts about training. I would like to move forward to the next topic – keeping training simple. This goes hand in hand with my past posts about focus and intentionality. It is another piece of the puzzle that I have been working on recently.

Keeping training simple has a few different aspects, and a lot of benefits. It is easy to waste a lot of time on the non essentials. I have found that in trying to fix everything at once I inevitably fix nothing. This means that the first step towards simplifying training is creating tangible and focused improvement goals. Let me give you an example.

Let’s say I need to fix my backhand side defense. Working with my coach I realize I have two major issues that are hindering all the rest. The first is a lack of strength in my left leg when I get low. The second is a technical issue of my contact with the shuttlecock. There could be lots of other things in my game that need fixed. Maybe I need a harder a smash, and need to come to the net faster. Those are things that will be addressed in “general training” all that time you spend on court doing various drills. But looking at my matches, perhaps I am rarely able to get into a position to smash and follow to the net quickly  because I end up making errors on my backhand defense. To balance my game out I will spend a significant amount of time on my backhand defense.

Following the example above I would need to keep practices focused on one of two things, my leg strength, or my technical issues with my BH defense. I could separate these into two separate training sessions. Perhaps at home I could do pause lateral lunges and RLE split squats to build some leg strength. On the court I would break my practice into a very few drills to work on my BH defense.

I kept one goal at a time – BH defense. Then I broke that goal into two main parts, and separated them into different practices. I would follow that up and keep the number of exercises to a minimum as well. Pick the most efficient ways to improve and stick to those. Make sure the quality is really high and you are staying mentally focused. Time and energy are both limited. Make the best use of both and stay focused on the goal you set for yourself.

How do you keep your practices focused on specific goals? Let me know in the comments!

Onward and upward!

Kevin

 

A Home Badminton Session

A Home Badminton Session

I wrote out this short simple footwork session for a few of my students, but realized it may be helpful to others as well. I encourage you to try it and let me know how it goes!

First off, why footwork?

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Footwork is a few different things, but in large part it is a skill. Something that needs practiced and perfected. There is a physical and fitness element to it, as in all sports, but it is foremost a skill. The timing, rhythm, foot position, hip position etc are all critically important.

Whenever you do footwork you should give yourself specific skills to work on. For me during my footwork today I was working on the timing and push off my left foot. Watching my hip position and the timing of bringing my racket foot in towards the split step.

Footwork Session

Warm Up – 2 rounds

10/side low lunge with reach

25 low squats

50 jumping jacks

 

Footwork    30 seconds rest between each set 20 sets of 20 corners

5 sets of 20 front 4 defense corners 

5 sets of 20 late back court to late front court

5 sets 20 2 corner defense 

5 sets of 20 defense and back court

 

3 rounds fitness

5 Pushups

10 supermans

10/side bird dogs

10/side banded fire hydrant

50 skipping rope or pogo hops

10/side lateral lunges

 

Core 3 rounds

15 hollow rocks

25 Russian twists 

20 plank shoulder touches

20 superman planks

 

You may notice that all the footwork for this session is defense position footwork. That was done on purpose as the goal was timing the push and finding that hip position in defense. I did my session in the grass. But you can do it in your garage, basement, living room, driveway, anywhere you can find space!

Don’t forget to stay low and push with the non racket foot, don’t pull with the racket foot!

If you have questions please comment below. Or tell me how your training is going during this period of physical isolation!

Onward and upward