Badminton is an incredibly demanding sport that requires a wide range of skills and physical attributes, including hand power. Having strong hands and wrists can mean the difference between an average game and a winning game. Luckily, there are a number of exercises and drills that can help you increase your hand power in badminton.
Strength Training
One of the best ways to increase your hand power in badminton is to incorporate strength training into your routine. Strength training exercises can help you build muscle and increase the strength of your hands and wrists. This can help you generate more power when you hit the shuttlecock and make it easier to perform more advanced strokes.
Some of the best exercises for increasing hand power in badminton are wrist curls, reverse wrist curls, wrist rotations, and finger curls. These exercises can be done with either a dumbbell or a resistance band. You should aim to do 3-4 sets of 8-12 repetitions of each exercise.
Plyometrics
Plyometrics, or jump training, is another great way to increase your hand power in badminton. Plyometrics exercises help to increase your explosiveness, which can be beneficial when playing badminton.
Some effective plyometric exercises for badminton include box jumps, burpees, squat jumps, and jump lunges. These exercises should be done in quick succession and at a high intensity. Aim to do 3-4 sets of 10-15 repetitions of each exercise.
Endurance Training
Endurance training is another important factor when it comes to increasing your hand power in badminton. Endurance training helps to improve your stamina and your ability to keep going for longer periods of time.
Some great endurance training exercises for badminton include running, jumping rope, and skipping. Try to do 30 minutes of endurance training at least 3 times a week. This will help you increase your endurance and improve your hand power in badminton.
Stretching
Stretching is an important part of any exercise routine, and it is especially important when it comes to increasing your hand power in badminton. Stretching helps to increase your flexibility and reduce your risk of injury. It can also help to improve your range of motion and make it easier to perform more advanced strokes.
Some great stretches to do before and after playing badminton include wrist stretches, forearm stretches, and upper arm stretches. Aim to do 10-15 repetitions of each stretch, holding each one for 15-30 seconds.
Practice
Of course, the best way to increase your hand power in badminton is to practice. It is important to practice different types of shots and practice hitting the shuttlecock with different levels of power. This will help you to become more comfortable with using different levels of power and will also help you to increase your hand power in badminton.
Final Thoughts
Increasing your hand power in badminton can be a difficult task, but with the right exercises and drills, it is possible. Strength training, plyometrics, endurance training, stretching, and practice are all great ways to increase your hand power in badminton. By incorporating these exercises and drills into your routine, you can improve your hand power and take your game to the next level.