Four ideas behind every hit: backswing, big to small, rotation, bend and straighten
The four basic principles of how the body produces force when hitting the shuttle, in plain language, with a simple feel exercise.
Why learn principles
Strokes look very different, but the same four ideas sit under all of them. Knowing them helps you understand why a coach asks you to turn, bend or relax, and helps you fix a stroke yourself.
1. The backswing
To make a lot of force, a stroke needs a backswing. The backswing stretches muscles, and those muscles then spring back quickly in response to the stretch, adding power to the forward swing.
2. Big muscles to small muscles
A hit is the result of muscle forces producing a series of joint movements that work together. The final force is greatest when the movement starts with big muscles and finishes with smaller ones: legs and trunk first, then the shoulder, arm and finally the hand.
3. Rotation
Rotation can happen at three levels:
- the whole body turns;
- the upper arm rotates;
- the lower arm rotates, outwards (supination) or inwards (pronation).
You will hear these words in many of our stroke lessons, for example "turn the forearm outwards" or "pronate".
4. Bending and straightening
Joints bend and straighten. Bending forms part of the backswing and straightening is part of the forward swing as you reach for the shuttle.
A feel exercise (no shuttle)
- Stand sideways in a relaxed position and hold the racket.
- Take a small backswing. Notice the stretch.
- Swing forward slowly, starting with your legs and hips, then shoulder, then forearm.
- Repeat while naming the four ideas: back, big to small, rotate, straighten.
Do it slowly and stop if you feel pain.
Limits
These principles come from the introduction of the BWF hitting-skills chapter and are intentionally basic. They do not tell you how to do each stroke, and the manual itself says every stroke has its own preparation, backswing, forward swing and follow-through. Take any shoulder or elbow pain seriously and ask a qualified coach.
General practice advice: play within your limits and stop if something hurts.