The first four weeks will focus on developing coordination and the development of power through low complexity plyometrics and footwork patterns. As the program progresses the difficulty and complexity will increase. In the seconds four weeks there will be a distinct increase in intensity. The plyometric exercises place a greater emphasis on utilizing the stretch reflex, developing reactive and explosive strength.
You will also take advantage of the movement quality and power you have developed as you test your ability to string together more complicated footwork sequences at higher speeds. All the skills and tactics in the world will be of no use if an athlete does not have the endurance to support them. Badminton creates an interesting challenge from a conditioning perspective. The individual rallies are 7 — 15 second bursts of high intensity efforts.
This requires a well developed Anaerobic A-Lactic System. However, the time between rallies is insufficient to completely restore the energy expended. Over the course of a few rallies a deficit builds up and fatigue sets in. However it is possible to minimize the decrease in performance through the development of the Anaerobic Lactic and Aerobic energy systems. With all energy systems working together to support the production and recovery of energy it is possible to perform at a high speeds and intensity over the course of an entire match.
In the early stages of the program the primary focus will be on building your aerobic base. This will develop a tolerance for higher training volumes and the capacity to recover from high intensity efforts.
As you progress through the program the emphasis will move toward higher intensity. Moving beyond your anaerobic threshold, where the aerobic system becomes insufficient in meeting energy demands is where performance improvements will become more noticeable. To do this we will utilize interval training of increasingly higher intensity.
Ultimately, the goal of this program is to transfer improvements in fitness to the sport of badminton. With this in mind as you move through the program the conditioning methods will move from a more general nature, utilizing equipment like the stationary bike, to shuttle runs on the courts, to actual sport specific movement like footwork patterns.
Jump: A two foot take off followed by a two foot landing. This can be done from a bilateral 2 foot stance or split stance Bound: A single leg take-off followed by a single leg landing on the other leg.
Hop: A single leg take off followed by a single leg landing on the same leg. Non-Counter Movement: Take off from a static position without a pre-loading counter movement. Does not utilize the stretch reflex. Counter Movement: Take off involving a pre-loading counter movement utilizing the stretch reflex.
Double Contact: a quick low amplitude counter movement followed by larger more powerful counter movement. This coupling of movements generates a greater response from the stretch reflex.
Continuous: rapid repeated movements defined by making contact with the ground and taking off as quickly as possible. This site uses cookies. By continuing to browse the site, you are agreeing to our use of cookies. To register for classes:. Existing students: Please email the desired class es to info elitebadminton. Download Our Training Program. Download HP Training Program. Private Lessons 50 min. Semi-Private Lessons 50 min.
Small Group Lessons 1hr in length Completely personalised lessons for all levels players, Any age, any time-slot. Participates are required to form their own groups. Sessions : 5 lessons minimum. Scheduled based on players preference and coach availability. An outline of our badminton and table tennis multi-sports camps are following: Well-structured badminton, table tennis, skipping and dancing programs Overall movement skills General and sports specific overall development Integrated mental, cognitive and emotional development ABCs of athleticism: agility, balance, coordination and speed ABCs of athletics: running, jumping, throwing Develop strength through use of own body weight exercises Introduce simple rules of fair play and ethics of sport Daily physical activity, emphasizing fun and friendships.
All attendees will be participating in tournaments every Friday. Close Model Learn More. Finally, strength and explosive power conditioning should form a fundamental part of a badminton training program necessary to maximize speed about the court and powerful overhead smashes. The articles below, examine each of the components of fitness important in a badminton training plan, along with suggestions for exercise selection and training sessions.
However, strength training for sport is very different to traditional weight lifting. This guide covers the foundations of developing a badminton-specific strength plan….
How To Design Resistance Training Programs For Athletes The specifics for designing a strength program for sport are covered in this step-by-step guide…. Power Training for Athletes Badminton players require both upper and lower body power.
There are several ways in which basic strength can be converted into explosive power. Here they are…. Plyometric Training for Sport-Specific Power Incorporating plyometrics into a badminton training program is an effective way to increase upper body power for smashes, drives and baseline shots. Plyometrics can also be used to improve lower body power — helping to increase speed and agility around the court….
Core Strength Conditioning For Athletes The muscles of the core region act as a link between the upper and lower body.
0コメント