Free Report. 3 Simple Exercises To Give You a Lightning Smash. Jago Holmes CPT. Author of Badminton Training How To Get Fit To Win

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1 Free Report 3 Simple Exercises To Give You a Lightning Smash Jago Holmes CPT Author of Badminton Training How To Get Fit To Win 2010 Jago Holmes. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or in any form or by any means, without the prior permission in writing of the publisher. For legal reasons we are obliged to state the following: Disclaimer: To the fullest extent permitted by law, Jago Holmes is providing this written material, its subsidiary elements and its contents on an as is basis and make no (and expressly disclaim all) representations or warranties of any kind with respect to this written material or its contents including, without limitation, advice and recommendations, warranties or merchantability and fitness for a particular purpose. The information is given for entertainment purposes only. In addition, Jago Holmes does not represent or warrant that the information accessible via this written material is accurate, complete or current. To the fullest extent permitted by law, Jago Holmes or any of his affiliates, partners, directors, employees or other representatives will not be liable for damages arising out of or in connection with the use of this written material. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties.

2 A PRIVATE MESSAGE FROM JAGO HOLMES Hi there, my name is Jago Holmes, principal trainer here at New Image Personal Training. And an extremely warm welcome to this FREE report - 3 Simple Exercises To Give You A Lightning Smash where I will show you how you can do 3 easy exercises which will help to give you a much more powerful smash. I ve taken these 3 exercises from my training manual How To Get Fit To Win where you will find an extensive range of badminton specific training programs and exercises. To get the most from these 3 exercises, you should do them at least 3 5 times a week for the repetitions shown. As with any exercise, for it to have any noticeable benefit, it must be progressive and get steadily more challenging as you go along. So if you use a dumbbell or resistance band or any other hand weight you need to regularly increase the weight as your strength and endurance improves. Done regularly these 3 simple exercises will certainly improve the power of your smash. Have fun with these exercises and let me know how you get on. Warmest regards Jago Holmes CPT

Exercise Technique Begin by standing up tall with your back straight, tummy pulled in with your knees very slightly bent and holding an exercise band in both hands Next, raise one arm up to level

3 #1 Standing Rotator Cuff Twist This exercise helps to strengthenn the rotator cuff muscles. To work the muscles a little more and provide a little resistance, I recommend that you use an exercise band, a light dumbbell or some other form of hand weight. Exercise Technique Begin by standing up tall with your back straight, tummy pulled in with your knees very slightly bent and holding an exercise band in both hands Next, raise one arm up to level with the shoulder and bend the elbow to 90 degrees, so the knuckles of your hand point forwards. Allowing a little tension on the working arm, begin to rotate your forearm upwards as far as you can comfortably go. Try to keep your upper arm still and horizontal to the ground. Hold the exercise band so there is enough resistance for it to feel quite challenging. Slowly lower to the starting position and repeat. Perform 10 repetitions with one arm and then repeat with the other arm. To increase the resistance you feel, simply pull the exercise band tighter in the other hand.

4 #2 Squash Ball Bounces This exercise helps to build strength and stamina in to the wrist extensor (forearm) muscles to add more power and distance to your shots. Take a squash ball and a squash racket (or an old badminton or tennis racket will do equally as well, just don t use your favourite one) and find a dry flat area to use. A wooden floor or a yard area are ideal for this purpose. Simply bounce the ball on the floor, using the middle of the racket. Try to make sure that there is no movement from anywhere else other than the wrist. Squash balls are made with different levels of bounce in them so once you can easily do this with the ball you are using, you can simply buy a more rigid (less bouncy) ball. Perform this on your racket arm using quick bounces for 1 minute. See how many you can do in a minute and then next time, try and do a few more.

#3 Overhead Triceps Extensions Exercise Technique This exercise can be performed either standing or sitting and you ll need some type of small weight that you can hold in both hands.

Either way, make sure that your throughout the exercise.

5 #3 Overhead Triceps Extensions Exercise Technique This exercise can be performed either standing or sitting and you ll need some type of small weight that you can hold in both hands. The weight you choose should be heavy enough to make the last few repetitions challenging to complete, but not so heavy that you can t perform the exercise correctly. Either way, make sure that your throughout the exercise. back is kept straight and avoid any twisting or bending Hold a dumbbell or other hand weight in both hands as shown and extend both arms above your head. Straighten the arms until fully straight. Slowly lower the weight down behind the head, keeping the elbows close to the ears and repeat for desired number of repetitions. Perform 25 repetitions, rest for a minute and then repeat. Increase the weight over future workouts to progress.

6 If you d like to discover more great techniques to improve every area of your game, to make you in to a much more powerful, stronger and fitter player then you should get hold of my cutting edge fitness training manual Badminton Fitness How To Get Fit To win. You ll learn many things including: - How to improve your aerobic fitness Which muscles play the biggest roles in the shots you play and how to improve the way they work. Why strong core muscles give you more power and better balance How being more flexible helps you to reach more shots The best exercises to improve every aspect of your fitness, helping you to play a much better all round game I know you ll love the things you learn inside this Badminton fitness program and I hope you find it to be a unique and refreshing approach to physical conditioning relating exclusively to this fantastic sport of ours... Badminton

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FEEL GOOD GLOW Low intensity workout Welcome to the low intensity workout, Feel good glow. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information