Tips to Improve your Smash when you are Tired

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Badminton is a fast-paced and physically demanding sport that requires players to have quick reflexes, good hand-eye coordination, and a high level of endurance. However, fatigue can have a significant impact on a player’s performance, making it difficult to maintain the speed and precision of the badminton smash. In this article, we will be discussing the latest scientific research on the effects of muscle fatigue on a badminton smash and tips to improve your smash even when you’re tired. So, let’s dive in and learn about how fatigue affects your smash and how to perform at your best, even when fatigue sets in.

What happens to your smash when you get tired?

A recent study carried out in 2019, analysed 17 young, well-trained players and found that fatigue can have a negative impact on both the speed and precision of the badminton smash.

During this study, the players completed 20 forehand smashes both before and after a fatigue protocol. This protocol consisted of 10 rounds of 10 x standing vertical jumps plus 8 x lunges.

The study proved that, as expected, muscle fatigue has a negative impact on smash performance. After the fatigue protocol, the average speed of the shuttlecock decreased by of 3.3%, a moderate yet still significant decrease. The precision of the smashes was more significantly affected, decreasing on average by 10.3%. This decrease in precision was due to both a decrease in shot accuracy but also an increase in the number of unforced errors. The study therefore confirms that badminton players should be aware of the potential for fatigue to negatively impact their performance during a match and take steps to reduce its effects. 

What to do when you are tired

As a badminton player, you know that fatigue can be a real game changer.

There are several strategies that we as badminton players can implement to both prevent and manage fatigue and also to adapt our smash when tired. These strategies include:

  1. Proper training and conditioning: By doing regular endurance and strength training, players can reduce the effects of fatigue on their performance.

  2. Nutrition and hydration: Eating a well-balanced diet and staying hydrated can help players maintain their energy levels during a match. It’s amazing how many players don’t drink enough water when playing a match.

  3. Adequate rest: Players should ensure they get enough sleep and rest before a match to perform at their best.

  4. Energy-saving techniques: Improving techniques such as footwork can pay off when you need to manage fatigue in a match. Bad footwork and timing can really drain your energy.

  5. Accuracy over power: Going for an accurate smash over a powerful smash can help maintain your energy.

  6. Mental preparation: Players should have a positive mindset, focus on the task at hand, and be ready to adapt to the situation.

  7. Specific exercises: players can train and practice specific exercises that can help them maintain their energy levels and performance when tired, such as plyometric exercises, core strength exercises and specific badminton drills. We have some great articles that can help you with this. Go check out How Fast Is An Average Badminton Smash And How To Improve Yours, 7 Badminton Smash Drills: To Improve Your Smash and One Exercise to Improve Your Smash: Pull-Ups.

By implementing these strategies, players can improve their badminton performance and achieve their goals, even when tired.

Conclusion

In conclusion, this scientific study provides valuable insights into the effects of muscle fatigue on badminton performance during a smash. The results of the study show that fatigue can have a significant impact on the speed and precision of the badminton smash, indicating the importance of managing fatigue in badminton.

This research highlights the importance of proper training and conditioning to reduce the effects of fatigue on badminton performance. Players should also focus on strategies to maintain energy levels, such as proper nutrition and hydration, adequate rest, and the use of energy-saving techniques during the game. It’s also important to have techniques and strategies to perform the shots when you are tired, like proper footwork, coordination and timing.

In summary, you should be aware of the potential for fatigue to negatively impact your performance during a match and take steps to reduce its effects. By implementing the strategies discussed in this article, players can improve their badminton performance and achieve their goals, even when tired.

References

Le Mansec Y, Perez J, Rouault Q, Doron J, Jubeau M. (2019) Impaired Performance of the Smash Stroke in Badminton Induced by Muscle Fatigue, Int J Sports Physiol Perform 21, 1-8.

FAQ

Players can manage fatigue during a match by focusing on proper nutrition and hydration, adequate rest, and the use of energy-saving techniques.

Fatigue can affect badminton performance by decreasing the speed and precision of the shuttlecock, as well as increasing the number of faults and decreasing accuracy.

Yes, proper training and conditioning can help reduce the effects of fatigue on badminton performance.

Players can maintain their energy levels during a match by eating a well-balanced diet and staying hydrated, getting adequate rest before the match, and using energy-saving techniques such as proper footwork, coordination and timing during the game.

Yes, mental fatigue can also affect badminton performance by decreasing focus and concentration.

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