Who is Tired? Body or Mind !

What if I told you that being tired from running had little to do with your body and more to do with your brain? Research is actually now supporting the old coach's theory that being tired is "all in your head."

Now that doesn't mean to keep training because you can push through the pain, but it does require some deeper explanations of why we need to pursue exercise for greater endurance.

Samuele Marcora out of Bangor University in Wales has established a new paradigm, a theory known as the psychobiological model of endurance performance. I know that is a tough label to swallow, but Marcora goes on to explain that," endurance performance is directly determined exclusively by psychological factors. The two most important ones are perception of effort and motivation."

Marcora is not saying muscles and physiological factors, like the cardiovascular system's ability to pump blood/oxygen, have no role in endurance. They just serve to mostly affect perception of effort or motivation. Hard to believe, I know, but Marcora is not the only scientist to support this idea of perception of fatigue rather than the physical failure of the body. Others in the past have provided supporting evidence for the brain's chief role in feeling tired, or at least choosing to stop further exercise.

In the most recent 2010 study, Marcora found athletes' muscles decreased their performance during prolonged exercise, so the brain has to work harder to provide a similar output as exercise continues. Hence the previous recommendations to provide amino acids to athletes during workouts; to prevent fatigue, or at least the perception of it. So you can continue to push yourself, but the best option is to stop if you truly cannot continue, or simply do not choose to continue as we now know. The direct reasons for fatigue are endless, but do not include muscular mechanisms. Maybe you don't want to play your sport or are involved for the wrong reasons, maybe you need to find another type of exercise that you actually enjoy, maybe you need to sleep or eat better to feel more energized, and the list goes on, but you get the idea.

So we know endurance is limited by your perception of fatigue, but we also know that you cannot choose a bigger jump, a faster sprint or a skilled play with the ball. So use that conditioning time to play your sport or get stronger.

In the end, these pursuits of your sport skill and weightlifting will also make you mentally stronger, which will also give you better endurance.

Badminton Shadows

Practicing Shadow in badminton is very very important .There are several type of shadow like 6 corner shadow,racquet direction shadow,scissor and tab,etc.Shadow improves our quickness and reach to the shuttle.We should do some shadow everyday.Here is a video showing shadow,enjoy!

How to Raise Body Height?

Greater height plays a important role in badminton.You will smash at greater angles but it is also true if you have talent then height doesn't matters.Lee Chong Wei which is 5'7 ft tall and is world No.1.

There is no pill that can grow your height magically.Mainly height comes from parents geans.If father and mother are taller ,then their child will generally taller but it is not necessary to have taller parent to be taller.You can be taller too by do some things.I have searched internet ,asked doctors,friends,taller guys.I found the thing through which you can really grow your height.

1.Diet:-Our diet should be proper balanced of proteins,vitamins,calcium etc.Eat green vegetables.Avoid junk food,oily food.

2.Exercises:It is the most effecting factor of height growth.We should do stretching and Sprinting.

3.Skipping.

4.Vertical jumping

5.Pull-ups

You can grow your height up to almost 23-24 years,but it grew at great rate between 14-19 yrs.Try these thing and see result.

Thanks

Pradeep Sheoran

Grip On Racquet Never Before

It is very important to have strong and tight grip on racquet ,To play the shots where you you want.
I was also struggling with this grip problem,
Few weeks ago i was unable to play lighting fast smash,i was thinking that it is due to less power in my arms and then i started  weight training(Gym),I got the power in my arms but but the problem remains same then my coach studied my game and told me it is due to looseness of grip on racquet.

If don't have perfect tight grip on racquet ,your shots won't go in the direction you want,So Improve your grip on racquet by following these techniques as i am improving:-

1.Climb the rope vertically-Rope climbing is practised regularly at the World Police and Fire Games, and is enjoying a resurgence in France.This was an Olympic Gymnastic event at one time, but was removed from that venue after the 1932 Games.It will make your grip on racquet perfect and also strong your wrist.

2.Washing-Washing the gunny bags will make your grip and your wrist like Peace of iron.Drop the gunny bags in water and twist it with your hand.I know it is hard and odd  but give unbelievable  result.Try It 

3.Ball Pressing-Keep a ball with you whole day and keep pressing it through out the day when you got time.If you go to college or school keep the ball in your bag and practice to press it as harder you can.
*Choose the ball which is able to be pressed ,don't choose tough ball
*Some Instruments are also available on sports shop which act on the same principle that of ball.

4.Pull-ups_5-10 pull-ups daily.It will strong you grip also with give you strength in muscles,It a Dual profit.

Tell me if you know more techniques.

Thanks

Pradeep Sheoran

Check and Change

How to improve your game .My brother told a formula for this.It is quite easy and simple.It takes your 10 minutes and your game will surely improve .

>Buy a personal diary 

>Do as regular you do 

>At the time of going to bad(Sleeping) ,open your dairy and write mistakes you did in whole day and try not to do it again .By this you will be your own Observer.

I have already shared some of my daily schedules in my earlier post

• 27 Oct.2011
• 30 Oct.2011
• 1 Nov.2011

Like you write "i played with XYZ player and scored 21-19"

Just think why he scored 19.Check it and change it .Simple

It gives great results only if you work on it regularly.
To know more about this you can e mail me or call me.

Thanks

Pradeep Sheroan

Badminton Beginers

If you are starting playing badminton at this time ,you have to learn how to start badminton,i also did mistake in starting badminton in proper way and i waste my time ,so save you time :

On What you should Focus

• Footwok-Don't run around court ,just take steps to reach the shuttle
• Fitness-It is a game of fitness ,do running,cycling,swimming etc.
• Correct Stroke-Take advice from your seniors or coach before learning any shot because if you learn any shot in wrong way then,you have to do double efforts to make it right,so do right in first attempt.
• Correct Grip-If you don't have proper grip ,you can't transfer your whole force into your stroke.Learn forehand,backhand grips.

On What not Focus at this time:

• Tricky Shots:First learn basic shots ,don't waste time in learning the tricky shots,learn them after.
• Strength Training:First improve your stamina,flexibility,agility,speed,and then improve strength.
• Expensive Equipment:Expensive racquet can't make you LIN Dan,you have to learn strokes first.

Thanks

Pradeep Sheoran

1 month badminton coaching from hyderabad

Dear badminton lovers this post is dedicated to to all the people who are thinking to take coaching of badminton

One of my friend took one month coaching from Hyderabad and i am sharing what he did there and how.

 It cost $411(Rs 20,000) ,it includes residence,diet,coaching,shuttle,Juice)

DAY 1 (15/10/2011)

Morning practice with Sanjeev and Govardhan Sir

i)Wake up at 5:45am and do  proper warm -up by jogging,skipping etc Check out, WARM-UP TIPS

ii)Do sprints(400m X 10)

iii)Then A good Court Touch and some drills on court near by 30-45min

iv)Do Relay race for 30 min

v)At the end do some relaxing Stretches 

BREAKFAST-Aloo Parathe+curd

Rest in afternoon

LUNCH-Daal Makahni+Chapati

Evening Practice with Laxman And Govardhan Sir

i)Do weight training for 30 minutes

ii)Play Singles Matches for almost 45 min.

iii)At the end Do good relaxing Stretches.

DINNER-Cheese  Dish +chapati and sleep well

DAY 2(16/10/2011)

Morning Practice with Sanjeev Sir

i)Wake-up 5:30 am and Do good warm up firstly

ii)Do abs-workout for 15-20 minutes 

iii)Do agility and flexibility exercises for 45-60 minutes.

iv)Do Shuttle run (30m X 6)

v)At the end do good relaxing stretches .

BREAKFAST-Bonda+Milk

LUNCH-Potato Vegetable+Chapati

DINNER-Rajma+Chapati

Rest on evening session

DAY 3(17/10/2011)

Morning practice with Sanjeev Sir

i) wake-up 5:30 am and do proper warm-up

ii)Agility and flexibility exercises 

iii)Interval Training

iv)Play Football,i.e good to improve stamina

v)At the end ,do good relaxStretches

BREAKFAST-4 Bread+Milk

Afternoon Practice With Vanket and Laxman Sir

i)Proper warm-up

ii)Wall Practice for 15-30 min.i.e. good for quick reaction and Improve wrist power,it is must

iii)Play Smash and Tap Game Means Doing smashing and taping on net alternately.

iv)Play Singles 

v)At the end,do good relax Stretches

LUNCH-Potato Vegetable+curd+Chapati

Evening Practice with Laxman Sir

i) Do proper warm up

ii)Play football

iii)Round Running for 20-30min

iv)At the end,Do Some Relax Stretches

DINNER-Daal+Chapati

It is very difficult to explain all 30 days training schedule but i think you have understand that how coaching academies train people .

Thanks 

Pradeep Sheoran

Wall Practice

Wall practice is very common in badminton.Wall practice means playing opposite to wall.It improves your reaction time and also strong your wrist power.It will help you in returning lighting fast smashes in a safely manner .Always do wall practice with Feather shuttle,never with Nylon.

If you do it with squash racquet ,it will give you great results withing 10 days.
It has to be done correctly. It will train wrist and forearm strength.You can do overhead clears and also drives.Drives you can use it to train how to switch backhand/forehand grip quickly and racket skill.
Clears will train your wrist and forearm for strong punch clears and smashes. If your neck feels sore before your forearm and wrist then you know that you are strong.
* One problem that can develop is that if you hit with too much downward angle, you will hit into the net on the court.

Thanks

Pradeep Sheoran

Smash That won't be coming back

Badminton is a game of lighting fast smashes,but only the speed is not enough to win the rally,you should have a strategy of smashing,I want to share what i know ,i think it will help you.
When you got chance to smash ,Smash it damn hardly,If returns it well and again give you the opportunity to smash again,Don't smash at the same place .so your opponent that you will smash again at the same way and place you have done before but change the direction slightly and smash like first smash on her forehand and then show him that you will again smash on his forehand but smash on his backhand or on his body,I think he will not return it or if he return it will be weak return.

Thanks

Pradeep Sheoran

Skipping

Skipping is necessary for badminton players to build power in legs,improve jump and build hand muscles.
Play some music while skipping to not getting bored..
Keep your back straight, and for beginners jump two footed only a few inches from the floor.
After playing a match don't sit on the bench,do skipping.Do skipping with several variations.variations are shown in video.

Benefits-
1.Continuous skipping will give you a high intensity workout, and it’s great for the muscles of the upper and lower body. Just 20 minutes skipping will burn 250 calories
 2.Skipping targets the calves, thighs, bottom, and shoulders, helping to keep these areas toned. It is a lower impact activity than running, is kinder to the joints and consequently, carries a smaller risk of injury.

How to Skip-
1. Stand tall but relaxed – breathing naturally
2. Elbows remain at waist level with arms extended sideways at about a 90 degreee angle.
3. Use a circular wrist motion to turn the rope.
4. Hold the rope loosely, using thumb and index finder for control.
5. Jump on the balls of the feet landing softly.
6. Jump just high enough for the rope to pass under the feet.
Sixty to seventy turns per minute is a good starting pace.

Thanks 

Pradeep Sheoran

Have Hunger(Motivation)

Hunger in its purest form is the biggest human driving force.
Come with a reason that you must succeed in badminton .Make a firm commitment to yourself that whatever happens,you will never sight of what it is that you want to achieve.
You should a hunger of winning ,Make winning a Habit not a something thing.
Just imagine you are hungry from 2-3 days you you have nothing to eat but you know one thing ,whatever happens i have to bring the food from anywhere otherwise i will die ,apply the same thing in your badminton game ,just fix it in your mind that badminton is my life and i will do anything to improve my game .If you follow this thought ,then no one can stop you to winning olympics.

Thanks

Pradeep Sheroan

Ultimate Stamina

Stamina is the need of a sportsperson and you know stamina is must in badminton ,if you have excellent techniques but  you don't have stamina then you can't keep on going playing your original game.Stamina will improve slowly . so today i will tell you how to improve your stamina.DO THIS-
WEEK (1-3)
Do 20 minute continuous jog at an easy pace.
WEEK(4-6)
Do 30 minutr continuous jog at an easy pace.
WEEK(7-9)
Do 25 minute continuous run at moderate pace.
WEEK(10-12)
Do 35 minute continuous run ate moderate pace.
Do this in routine and see the results by yourself.

Thanks 

Pradeep Sheoran

Warm up and Tactics

It is very to do warm up before play to avoid pain in muscles and injury.
Everyday first thing i do is ,I play rear to rear court high shots.Give the shots maximum height ,Don't play shots backhand or forehand ,Only play overhand shots.Play overhand shots from baseline to baseline,After hitting from baseline take 2-3 steps ahead.If you master this technique your game will go on new height instantly.

 Tips
*Your grip should be great to play this shot .So do wrist and grip exercise daily
*Try to concentrate you whole body into your wrist.
*Do uphill racing.
*Climbing rope is great exercise for improving grip.
*Race daily

Smash Reurn Postion

When you lift the smash very high ,your opponent have enough time to smash hard anywhere he want,Mostly he will do jump smash So you should know how to take proper position to return the smash effectively.
-Also expect cross-court shot  from opponent ,Even lee chong wei and lin dan fail to return cross-court jump smash.
-Hold the racquet tightly
-Bend slighly
-Stay forehanded because if he smash on your forehand ,you will return easily and even he smashes on backhand ,you will also able to change racquet instantly and on the other hand if you hold racquet by backhand,You will be able to return backhand smash easily but will fail to return on forehand.
Tips-
*To return hard smash you should have strong wrist,so do wrist exercises daily
*You should have great agility for quick reaction of your body so do agility exercises.

Thanks

Pradeep Sheoran

Wrist

Badminton is a game of wrist.Wrist is used in smashing ,drop,return.So your wrist should be strong .Do daily exercise for wrist which i am going to tell you now.

1.Wrist roll-Prepare a brick which is hanging with strip and the strip is connected to a pipe .Roll the pipe inside slowly and then outside slowly.
By doing this your wrist will get stronger and you do smashing and return better than ever.

















2.Do various weight exercises to strengthen your wrists:-

-Wrist Curls-Take a dumbbell and hold it so your palm faces upwards with your arm perpendicular to your body. Using only your wrist, raise the dumbbell repeatedly and then do it with the other arm.
-Golf Wrist Exercise-Have your arm by its side and hold a golf club by the end of the handle. Using only your wrists, point it toward the sky, then down again. Start with a light club, then work your way up






3.Wrist circles- Move your wrists in a circular motion left, then right. 

 4. Put your hands in fists and move them left to right.-Put your hands flat on the floor, in front of you and put all the weight on your wrists try to even get your feet off the ground.

Where,When and How to Smash?

Smash is the most powerful shot played in badminton.Today i will tell you how to smash,only strength in hands and shoulders is not enough you should have movement in your hands.

 How to smash:-
 Basic Tips-
-Should Have a proper grip
-One way to get angle is to use more wrist action.
-Always try to hit the shuttle as high as possible.
Proper Way-
-Get into position behind and beneath the shuttle.
-Point your non-racquet shoulder toward your opponent and shift your weight onto your back  foot.
-Hold both arms up. Hold your non-racquet arm out in front of you for balance, and your racquet arm up behind you with your elbow bent 90 degrees and your wrist cocked. The racquet head should be behind your shoulders.
-Reach up for the shuttle, jumping off your back leg and transferring your weight to your forward foot.
-Strike the shuttle as high as you can reach it, while it is still out in front you.
-Snap your wrist, as you contact the shuttle at least three or four feet above the net level and in front of your body.
-Hit the shuttle with a closed racquet face.

Where To Smash-

1. ,When you get a high lift from opponent ,smash on his body strongly then don't smash again on his body,,if you do this, he can place the shuttle anywhere he want ,so play the cross-court smash,he will be just unreturnable to your smash.

2.When you get a high lift from opponent ,smash on his body strongly,If he returns again high ,play a weak and slow smash just near the service line,I tried this and get the results i have never got.

3.Sometimes ,if your opponent easily lifts your smashes ,then try some Half smashes

When To Smash-

-The general rule of thumb is that every time you are about to smash, ask yourself whether your smash will make your opponent lose a point.
If you REALLY think so, GO AHEAD!
-DO NOT SMASH unless you are confident that the smash will help you win a point or at least do some 'damage' to your opponent.

Tips:-
1.Concentrate on footwork because smash low downs your footwork.
2.Should create a better angle when play from rear court.
3.Firstly,Concentrate on technique of smashing and then speed and power of smash,in start play some soft smashes and then go and on .on
4.Always remember to make use of your non-racket arm to help you maintain body balance.
5.Do not play smash every time,DO NOT execute a smash unless you're confident that your smash will be a strong one.

Thanks

Pradeep Sheoran

Jump Smash

As we all know and see during matches mostly points are earned with powerful jump smashes.So it necessary to play.I have been playing badminton from 10 years and after concerning with many of my frds and searching on net ,i will tell you the best way to improve jump smash,So here it it:-

FITNESS-The first need of jump smash is physical fitness.you should have enough strength in your legs to jump.There are several exercises to improve jump smash like sprint(Most Effective),Jump and touch as high you can,Put you both hand on your head and jump,in this your knees should come to the chest.,
Do skipping,frog jump and many more exercises you can find on you tube.


TECHNIQUE-Only Fitness is not enough ,you should know how to jump,when to jump and how to land.
Get behind the bird, jump at the right time and complete a good, near perfect rotation in the air.In the beginning,1 or 2,3 weeks may be your jump timing don't work but don't give up,after some time you will automatically start to jumping at perfect time ,i am telling you this because i have experienced this.
*The key is to jump up is that the non-racquet shoulder towards the shuttle as usual and  then bend both your knees back -- but keep your thighs fairly straight pointing down -- and then simultaneously start the body rotation and perform the arm swing and  straighten your knees fast.
*Hold your raquet behind your head in your normal (pre-swing) position - execute a variety of jump smashes this way.



When you play jump smash in singles ,you should play cross-court to see better results.The more you practice,the more perfect you will be.

STRATEGY-
1) Keep your opponents from attacking your attacks, because if it's powerful enough, they should have quite some trouble driving it back, due to the trajectory and speed, as well as the mental fear.
2) Having a good smash prevents your opponents from attacking your drops, as they will tend not to rush, fearing that you'll just whack their face off with a good smash.
3) Good jump on the smash can get you a very good angle and force them to lift. Good power on the smash can get you a weaker lift. Have both of these and you'll get more chances to smash and finish it off. Also, if you can get a good angle, you'll also make them bend and crouch for them, which also requires energy.


When you play jump smash in singles ,you should play cross-court to see better results.The more you practice,the more perfect you will be.

Thanks

Pradeep Sheoran

Top 5 Women Single's Low Serve Returns

Your hole rally depends on your return of serve if you didn't return well ,you will get the Lighting Fast Smash That won't be coming back. Do care it today i will show the top 5 low serve return ,i hope they will be helpful to you

I hope you like my work

Thanks

Prdeep Sheoran

What to do when loose points during rally?

#1 rule. You give your 100% until the game is complete.
#2 Rule. The game is only complete when the final point has been played.

TRY THIS DURING PLAYING GAME ON COURT

*In badminton the most important point is???
The next one.
So if u lose a point too bad move on to the next 1. Don't even think about it its gone its done. Yes you can recap and think ok hes pushing me around i have gotta gain control and move him around more.
But never go among ......i'm losing....i just lost the point now the 3 behind
your 3 behind ...more like only 3 more points till i'm winning.
become more positive and confident in yourself and your game and you will be fine.

*Always put 100% into every point. Dont' think about scores, but about winning the rally at hand. Don't ever let up because who knows, your opponent could go from 20-0 to 20-22 if you don't make sure you're in control at all times.

*Just Close your eyes and say something to yourself
-He is just a human like nothing more
-I'M born to win
-I must give him a good fight

* After trying this what to do when all goes wrong during match,answer is here

• Find your opponent doesn't like or respond well to i.e.change in pace(fast or slow),if he good at attack,play him at net more


• Use the element of surprise,add confusions i.e.flicking.make yourself unpredictable


• Take Chances

Tell me what you do when you loose points

Thanks 

Pradeep Sheoran

How to be a professional badminton player-3(court Skills)

Only fitness and fluid moment is not enough to be a professional badminton .you should have perfect court skills .Today i will explain you about how to improve court skills.Court skills means deception.accuracy and consistency.
Deception-In order to be deceptive, you have to keep your opponents guessing. Basic preparations for executing shots are all the same. You will discover that the angle of the racket face, speed of the racket head and point of the impact can be changed to create deception. Of course there's a need for experience.
Deceptive Lifts :-

• Hold and flick(The basic idea is to play your lifts with a very short hitting action. Your preparation should look the same as a net shot, and you should hold this posture as long as you can.)


• Reversing the hold-and-flick(As an occasional variation, you can reverse this deception by making a larger swing—as though playing a lift—before slowing down your racket movement and playing a net shot. The downside is that your net shot will be less accurate; the upside is that, because this deception is less common, it’s more surprising)


• Double motion(For example, you can start a racket swing in a cross-court direction, before withdrawing the racket and quickly playing a straight shot instead (bending back the wrist to help achieve the straight angle.)


• Slicing your lifts(This is technically very difficult, but it can produce spectacular results. As with double motion, sliced lifts are used to mislead your opponent about the direction of the shot; but they can be more deceptive, because they use an uninterrupted swing.)

Accuracy-In order to gain accuracy, you need to have good footwork, technique and also fitness. You can develop shot accuracy through multi-shuttle drills. You have to hit a lot of shuttles toward the same spot on the other side of the court.In a match, an accurate and consistent performance will give you an advantage when you are under pressure. The advantage refers to driving your opponent to commit unforced errors and making wrong decisions first.

Consistency -Before hitting the shots accurately, you need to have the consistency first. Consistency can be defined as keeping the shots simple and safe over the net. In order to be consistent, frequent and repetitive practice of a technique is needed. Understand the techniques first before gaining the skills.
Try to repeat the shots again and again until you master it. Soon, no one would dare to have a match with you.
Thanks
Pradeep Sheoran