FITNESS DEMANDS FITNESS DEMANDS

Flexibility for reachFlexibility for reach Power for jump & hitPower for jump & hit Agility for movementAgility for movement Endurance for:Endurance for: 1. Maintaining quality of muscle control----accuracy in 1. Maintaining quality of muscle control----accuracy in

shots throughout matchshots throughout match

2.Maintaining quality of movement on court2.Maintaining quality of movement on court

This can be asked in terms of you or model-explain how This can be asked in terms of you or model-explain how fitness affects fitness affects performance performance in the in the 3 ways3 ways

What is the difference between physical, mental and skill-related?

SKILL-RELATED AND MENTAL SKILL-RELATED AND MENTAL FITNESS REQUIREMENTS FOR FITNESS REQUIREMENTS FOR

BADMINTONBADMINTON Skill-relatedSkill-related- - AgilityAgility for quick court movement and for quick court movement and

coverage and change of directioncoverage and change of directionReaction time Reaction time to to blockblock quick smashes or quick smashes or

react to change of attackreact to change of attackBalance Balance for maintaining good technique for maintaining good technique

and staying close to baseand staying close to base Mental-Mental-Level of arousal-Level of arousal-players must be players must be motivatedmotivated

to respond to the shuttle flight which to respond to the shuttle flight which improves preparation in techniqueimproves preparation in technique

RehearsalRehearsal-players must create a positive -players must create a positive pre-shot routine-see the successful pre-shot routine-see the successful shot(shot(visualisationvisualisation))

Manage emotions-Manage emotions-on tight rallies and on tight rallies and important points players must stay important points players must stay focused and positive on the shot focused and positive on the shot using using positive self-talk positive self-talk oror trigger trigger wordswords

IMPORTANCE OF POWER IN IMPORTANCE OF POWER IN BADMINTONBADMINTON

Higher jump in smash-better angle of attackHigher jump in smash-better angle of attack Deeper clear forcing opponent toward back court Deeper clear forcing opponent toward back court

to create attacking chancesto create attacking chances Deeper serve(as above)Deeper serve(as above) More powerful arm contact meaning faster racquet More powerful arm contact meaning faster racquet

head speed and difficulty of returnhead speed and difficulty of return Greater range of attacks to each cornerGreater range of attacks to each corner Ability to play backhand-less weakness and Ability to play backhand-less weakness and

vulnerabilityvulnerability

PHYSICAL REQUIREMENTS PHYSICAL REQUIREMENTS FOR BADMINTON FOR BADMINTON

Power –in arms and legs for Power –in arms and legs for greater greater accuracyaccuracy

Cardio-respiratory endurance-Cardio-respiratory endurance-allows better coverage on long allows better coverage on long and late rallies and therefore and late rallies and therefore better technique,accuracy and better technique,accuracy and range –range –

Flexibility- longer reach,better Flexibility- longer reach,better technique,faster racquet technique,faster racquet speed,steeper hit speed,steeper hit

Muscular endurance-better Muscular endurance-better quality of muscle control quality of muscle control throughout long rallies throughout long rallies

mental fitnessmental fitness Level of arousalLevel of arousal is linked to is linked to controlcontrol and and motivationmotivation Goal-settingGoal-setting is a very effective way of maintaining an is a very effective way of maintaining an

optimum level of arousal and motivation and optimum level of arousal and motivation and keeping keeping on taskon task

Managing emotionsManaging emotions is linked to is linked to confidence and confidence and concentrationconcentration

Positive self-talkPositive self-talk and and trigger wordstrigger words are useful are useful strategies to develop thesestrategies to develop these

Rehearsal Rehearsal is linked to is linked to visualisationvisualisation and is another and is another effective strategy for effective mental managementeffective strategy for effective mental management

IMPORTANCE OF FITNESS IMPORTANCE OF FITNESS FOR PERFORMANCEFOR PERFORMANCE

Remember the 3 levels of performanceRemember the 3 levels of performance

Agility- mAgility- movement&time,therefore ovement&time,therefore

TechniqueTechnique & decision-making & decision-making

Power,therefore effectivenessPower,therefore effectiveness

Flexibility-Reach,therefore Flexibility-Reach,therefore rangerange of shots of shots

“TAR”

FITNESS ANALYSIS METHODSFITNESS ANALYSIS METHODS

Match analysis sheets over 3 sets(why?)Match analysis sheets over 3 sets(why?)

Deterioration-open shots or power?Deterioration-open shots or power? Video over 3 sets Video over 3 sets Internal feedback Internal feedback External feedbackExternal feedback Isolated fitness tests (standardised)Isolated fitness tests (standardised)

Q.How do we know agility is weak?Q.How do we know agility is weak?

Q. How could you identify fitness in set 1 Q. How could you identify fitness in set 1

Match analysis sheets over 3 Match analysis sheets over 3 setssets

Power endurance can be Power endurance can be identified if power shots are identified if power shots are showing deterioration in showing deterioration in stats stats

Cardio-respiratory Cardio-respiratory endurance will show endurance will show deterioration in all shotsdeterioration in all shots

Agility will show poor Agility will show poor effectiveness in open play effectiveness in open play particularly net play (from particularly net play (from set 1)set 1)

Q. Q. IDENTIFY POWER IN SET 1?IDENTIFY POWER IN SET 1?

Standardised fitness tests and Standardised fitness tests and appropriatenessappropriateness

•Cardio-respiratory endurance- 20 metre progressive shuttle run test

•Agility- badminton court agility test

•Flexibility- shoulder lift test

•Power (legs)- standing vertical jump

•Power (arms)- medicine ball throw

•Balance-balance board test

For power endurance make the test repetitive

Tests should be compared to the national norms

q. Why are these tests appropriate?

20 metre progressive shuttle run test20 metre progressive shuttle run test How to conduct the test- a detailed descriptionHow to conduct the test- a detailed description The test is made up of 23 levels where each level lasts approx. one minute. Each level The test is made up of 23 levels where each level lasts approx. one minute. Each level

comprises of a series of 20m shuttles where the starting speed is 8.5km/hr and increases comprises of a series of 20m shuttles where the starting speed is 8.5km/hr and increases by 0.5km/hr at each level. On the tape a single beep indicates the end of a shuttle and 3 by 0.5km/hr at each level. On the tape a single beep indicates the end of a shuttle and 3 beeps indicates the start of the next level. The test is conducted as follows:beeps indicates the start of the next level. The test is conducted as follows:

Measure out a 20 metres section and mark each end with a marker cone Measure out a 20 metres section and mark each end with a marker cone The athlete carries out a warm up programme of jogging and stretching exercises The athlete carries out a warm up programme of jogging and stretching exercises The test is conducted The test is conducted

– The athlete must place one foot on or beyond the 20m marker at the end of each The athlete must place one foot on or beyond the 20m marker at the end of each shuttle shuttle

– If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the beep and then resume running the beep and then resume running

– The athlete keeps running for as long as possible until he/she can longer keep up The athlete keeps running for as long as possible until he/she can longer keep up with the speed set by the tape at which point they should voluntarily withdraw. with the speed set by the tape at which point they should voluntarily withdraw.

– If the athlete fails to reach the end of the shuttle before the beep they should be If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn withdrawn

– Record the level and number of shuttles completed at that level by the athlete Record the level and number of shuttles completed at that level by the athlete – At the end of the test the athletes conduct a cool down program, including stretching At the end of the test the athletes conduct a cool down program, including stretching

exercises exercises

Badminton court agility test and Badminton court agility test and appropriateness appropriateness

4 cones in each corner of your 4 cones in each corner of your half of the badminton courthalf of the badminton court

Time agility run in touching Time agility run in touching each cone with racket foot each cone with racket foot and back to base in betweenand back to base in between

Compare to class modelCompare to class model

Specific, objective, etcSpecific, objective, etc

Illinois agility testIllinois agility test

The Illinois courseThe Illinois course The length of the course is The length of the course is

10 metres and the width 10 metres and the width (distance between the start (distance between the start and finish points) is 5 and finish points) is 5 metres. On an athletics metres. On an athletics track, you could use 5 track, you could use 5 lanes.lanes.

4 cones can be used to 4 cones can be used to mark the start, finish and mark the start, finish and the two turning points. the two turning points. Each cone in the centre is Each cone in the centre is spaced 3.3 metres apart.spaced 3.3 metres apart.

Conducting the Illinois testConducting the Illinois test

How to conduct the testHow to conduct the test The Illinois Agility Run Test is conducted as The Illinois Agility Run Test is conducted as

follows:follows:1.1. The athlete lies face down on the floor at The athlete lies face down on the floor at

the start point the start point 2.2. On the assistant's command the athlete On the assistant's command the athlete

jumps to his/her feet and negotiates the jumps to his/her feet and negotiates the course around the cones to the finish course around the cones to the finish

3.3. The assistant records the total time The assistant records the total time taken from their command to the athlete taken from their command to the athlete completing the course. Analysiscompleting the course. Analysis

4.4. Analysis of the result is by comparing it with Analysis of the result is by comparing it with the results of previous tests and national the results of previous tests and national norms. It is expected that, with appropriate norms. It is expected that, with appropriate training between each test, the analysis training between each test, the analysis would indicate an improvement.would indicate an improvement.

National Illinois normsNational Illinois norms Normative data for the Illinois Agility Run TestNormative data for the Illinois Agility Run Test The following are national norms for 16 to 19 year olds.The following are national norms for 16 to 19 year olds. MALE MALE Excellent - <15.2 secs Excellent - <15.2 secs Above Average 15.2 - 16.1 secs Above Average 15.2 - 16.1 secs Average 16.2 - 18.1 secsAverage 16.2 - 18.1 secsBelow Average - 18.2 - 18.3 secsBelow Average - 18.2 - 18.3 secsPoor ->18.3 secsPoor ->18.3 secs

FemaleFemale<17.0 secs<17.0 secs17.0 - 17.9 secs17.0 - 17.9 secs18.0 - 21.7 secs18.0 - 21.7 secs21.8 - 23.0 secs21.8 - 23.0 secs>23.0 secs>23.0 secs

Describing effect of fitnessDescribing effect of fitnessWhat is effective?What is effective?

Clear: very – back tramlines with heightClear: very – back tramlines with height

fairly - far in court/flatter trajectoryfairly - far in court/flatter trajectory

Smash: very- steep, angled, powerfulSmash: very- steep, angled, powerful

fairly- easier to returnfairly- easier to return

Net: very- spinning, angled, tight to netNet: very- spinning, angled, tight to net

Examples of how agility affected Examples of how agility affected performance in badmintonperformance in badminton

LESS TIME AFFECTS:

•TECHNIQUE-not quick enough movement therefore preparation in shot (give specific examples for net, etc)

-covered less court as quickly-less ability to attack and defend

•Accuracy –give examples of how this lack of preparation might affect accuracy/consistency

•Range, decision-making ,disguise- could not play as wide a range of shots –less time to make telling decisions (examples?)

•Affect mental fitness-confidence, concentration, motivation

Examples of how power endurance Examples of how power endurance affected performanceaffected performance

•Towards end of 3rd set I lost the ability to play continuous rallies of power shots

•Power was decreased in jump, therefore I was I was hitting the shuttle at a lower point and a less steep angle in smash

•Power in arm reduced –because of tiredness, I was holding racquet lower which meant less range in movement and racquet head speed-easier to defend smash

•Less power meant my opponent could counter with attacking shots

•Less distance with clears and drives

•Lower range of attacks and less time to defend affects decision-making and disguise

Which aspect of TAR?

How cardio-respiratory endurance How cardio-respiratory endurance affected performanceaffected performance

Longer recovery required Longer recovery required between ralliesbetween rallies

Heart rateHeart rate increases more increases more rapidlyrapidly

Player enters Player enters anaerobic anaerobic training zonetraining zone more quickly more quickly (above 85% HR MAX)(above 85% HR MAX)

Onset of Onset of lactic acidlactic acid which which hinders muscle functionhinders muscle function

Muscles working without Muscles working without oxygenoxygen-no energy getting to -no energy getting to muscles leads to muscles leads to fatiguefatigue

This affects movement and therefore technique, accuracy and range (whole performance)

PLANNING FITNESS OVER TIMEPLANNING FITNESS OVER TIME

Principles of trainingPrinciples of training SeasonsSeasons MICROCYCLES and MICROCYCLES and

MACROCYCLES MACROCYCLES Peaking,plateau and Peaking,plateau and

taperingtapering

Q.What is the difference Q.What is the difference between a training session between a training session and a training programme?and a training programme?

PHASES OF TRAININGPHASES OF TRAINING

Pre seasonPre season ((LoadingLoading))

During seasonDuring season ((MaintenanceMaintenance))

CloseClose (Rest)(Rest) Champions

DeserveRest!

Principles of trainingPrinciples of training

SpecificitySpecificity OverloadOverload RestRest AdaptationAdaptation ProgressionProgression ReversibilityReversibility

““So RAPRSo RAPR””

Aye!

MAKING TRAINING “SPECIFIC”MAKING TRAINING “SPECIFIC”((MAINPALS)MAINPALS)

METHODMETHOD of training is SPECIFIC to: of training is SPECIFIC to: aspectaspect of fitness of fitness problem problem identifiedidentified in fitness tests in fitness tests physical physical naturenature and demand of my position and demand of my position my my performanceperformance by involving skill/fitness session by involving skill/fitness session areaarea of body of body llevel of fitness through correct starting evel of fitness through correct starting loadload season season through correct load through correct load

THE LAST TWO ARE ACTUALLY MORE ABOUT OVERLOAD.THE LAST TWO ARE ACTUALLY MORE ABOUT OVERLOAD.

WHY USE FITNESS PRINCIPLESWHY USE FITNESS PRINCIPLES

Progressive overloadProgressive overload

1.1. Avoid injuryAvoid injury

2.2. Set goalsSet goals

3.3. MotivationMotivation

4.4. Gradual developmentGradual development

Specificity (mainpals)Specificity (mainpals)

1.1. To personal needsTo personal needs

2.2. To activityTo activity

TRAINING METHODS TRAINING METHODS

PLYOMETRICSPLYOMETRICS Weights Weights Circuits Circuits Continuous or FARTLEKContinuous or FARTLEK Speed,agility,quickness drillsSpeed,agility,quickness drills Combination of skills& fitnessCombination of skills& fitness Interval sprints Interval sprints

Importance of training methodsImportance of training methods

Plyometrics-specific to power,hitting and jumpingPlyometrics-specific to power,hitting and jumping Combined skills and fitness circuit-improves Combined skills and fitness circuit-improves

skill,saves time,specific to muscle group,movement skill,saves time,specific to muscle group,movement and demandand demand

Fartlek training-variety adds interest,can be Fartlek training-variety adds interest,can be adapted to suit activity demand, great for CREadapted to suit activity demand, great for CRE

Interval training- allows work/rest.stimulating,high Interval training- allows work/rest.stimulating,high workloadworkload

Agility drills-specific to court movement, work on Agility drills-specific to court movement, work on explosive, quick turning movementsexplosive, quick turning movements

PLYOMETRICS DRILLSPLYOMETRICS DRILLS

Depth jumpsDepth jumps

Box to box jumpsBox to box jumps

Hurdle hopsHurdle hops

30 second box drill30 second box drill

Trunk med ball throws Trunk med ball throws

Plyometrics drillsPlyometrics drills

Board jumpsBoard jumps

Medicine ball side Medicine ball side throwsthrows

Pull-over passPull-over pass

Overhead throwOverhead throw

Power dropPower drop

Plyometrics drillsPlyometrics drills

Javelin throwsJavelin throws

Med ball slamsMed ball slams

WHY PLYOMETRICS?WHY PLYOMETRICS?

Plyometrics stretches the muscle then Plyometrics stretches the muscle then contracts in one explosive movementcontracts in one explosive movement..

It is excellent for developing power in the It is excellent for developing power in the arms and legs.arms and legs.

It replicates the jumping and hitting action of It replicates the jumping and hitting action of the smash and clear.the smash and clear.

It allows high intensities to be used.It allows high intensities to be used.It allows work and rest.It allows work and rest.It allows LOAD to be progressed by It allows LOAD to be progressed by

increasing height of box,or weight lifted.increasing height of box,or weight lifted.

AGILITY DRILLSAGILITY DRILLS

T-drillT-drill Court agilityCourt agility Figure of eightsFigure of eights Icky shuffleIcky shuffle Mini hurdle hopsMini hurdle hops 180 turn jump180 turn jump Snake jumpSnake jump Reverse shuffleReverse shuffle Side shufflesSide shuffles Bunny jumps Bunny jumps Hoop jumpsHoop jumps

q. HOW DOES AGILITY AFFECT PERFORMANCE?

Combined fitness and skills circuitCombined fitness and skills circuit The benefits of a combined The benefits of a combined

programme means that intensity programme means that intensity can be maintained at a high can be maintained at a high level yet skill can be developed level yet skill can be developed also.also.

Tends to be carried out mid-Tends to be carried out mid-seasonseason

More motivational, although will More motivational, although will not provide the quick fitness not provide the quick fitness gains enjoyed through high load gains enjoyed through high load pre-season pre-season

Example of a “training within the Example of a “training within the activity” programmeactivity” programme

MONITORINGMONITORING

Interim re-testsInterim re-tests Heart rate monitorHeart rate monitor Stopwatch –time Stopwatch –time

stationsstations Internal feedback of Internal feedback of

fatiguefatigue Review improvement Review improvement

in whole peformancein whole peformance

Changes to your trainingChanges to your training

HOW TO EVALUATEHOW TO EVALUATE

Same test conditionsSame test conditions Compare to previous resultsCompare to previous results Give examples of improvementGive examples of improvement Look at specific improvements to determine Look at specific improvements to determine

what practices worked(EG improved what practices worked(EG improved technique shows remedial drills helped)technique shows remedial drills helped)

Why monitor and evaluate?Why monitor and evaluate?

Review performanceReview performance Adapt training if necessary Adapt training if necessary

(adaptation?) plateau?(adaptation?) plateau? Increase/decrease Increase/decrease

goals/workloadgoals/workload Establish if training is Establish if training is

meeting needsmeeting needs Further motivationFurther motivation To gauge peaking and To gauge peaking and

tapering schedule towards tapering schedule towards competition competition

rest ? rest ?

Top 10 by 2007

EVALUATING EVALUATING WHOLE WHOLE PERFORMANCE IMPROVEMENTSPERFORMANCE IMPROVEMENTS

Give live examples in Give live examples in the the game:game:

How fitness affected:How fitness affected: TechniqueTechnique Accuracy and Accuracy and

consistencyconsistency Range and decision-Range and decision-

makingmaking “TAR” IN THE GAME