Badminton matches often last more than an hour, and since a player’s stamina is limited, energy depletion happens even faster on the intense court. So, mastering how to generate maximum power with minimal effort—and quickly securing victory—becomes the key to success. Today, I’ll share a practical exercise and technique to help you improve your power generation in badminton.
To master power in badminton, start by releasing the strength from your entire body—fully relaxing while still being aware of your personal power limits. Gradually refine your technique by channeling that power step-by-step: first through your core and into your forearms, then to your wrists, followed by your palms, and finally your fingers. Focus intensely at each stage, honing your movements with precision and flexibility, so you can seamlessly apply these powerful techniques during actual gameplay.
1. Unleash the power of your bodyPractice swinging the racket with full body power, channeling your strength outward and aiming to release it as efficiently as possible—avoid letting the force remain trapped inside your body. Just remember to stay mindful of not overexerting yourself, as this could lead to injury.
2. Hand-clenching exercisePractice swinging the racket with both forehand and backhand grips, ensuring a firm hold to feel the power generated from your grip—channeling that force into your palm and forearm.
3. Rotational Swing and Power TrainingRotate and swing the racket with power from both your forehand and backhand, focusing on engaging your forearm and fingers—while paying close attention to the timing difference between applying force.
4. Finger Strength Training
Practice refined forehand and backhand net-closing movements, focusing on more precise finger engagement—each motion becomes smaller, yet the explosive power grows stronger.
Hit the wall with the ball to feel and test the correctness of your power generation: For a forehand high shot, focus on applying downward pressure to refine your hitting technique and find that powerful, controlled swing. For a backhand flat drive, concentrate on engaging your forearm and wrist to achieve a crisp, forward-pressing motion—this will help you connect cleanly with the shuttlecock.
Next, practice these techniques in real-game scenarios: Work on your flat high shots, paying close attention to both your power application and the precise hitting point. When executing smashes, emphasize downward pressure and ensure you’re striking the shuttlecock at the ideal spot—avoid relying on your shoulder or upper arm for power. Finally, master net play by practicing lifts, net blocks, forehand clears, and backhand drives.
More article recommendations:
To defeat your opponent and enhance your attacking threat from the backcourt, mastering consistent shot execution in the backcourt is key.
Have you ever seriously considered what’s truly holding back your progress in the game?
Why do you feel happy after playing badminton?
