5.1 General principles
of fitness training
5.1.1 Specificity
From a simple point of
view, specificity of training refers to whether training is relevant.
For example, power
training for a javelin thrower is likely to require very
different routines to those which would be used for
badminton players. Relevant
power training for Badminton would simulate some of the movements which are
experienced on the court. An example would be the use of lunges for strength
development. Because this
movement is so important to badminton, training with
lunges is very specific and therefore more effective
than general techniques.
5.1.2 Progression
The whole purpose of
good training is to expose the player to situations where the body’s physical
limits are
gradually being extended. For example, an athlete wishing to
complete a marathon would have to
gradually extend the distance covered in
training sessions. Gradually over a matter of weeks a session
which was hard
will become easier and the distance or the intensity (i.e., speed) will have to
be increased for
the training programme to continue to be effective in
promoting improved fitness. The same is, of course, true
in Badminton.
5.1.3 Variation
Training needs to be
varied in order to enhance both physical and psychological development. There
are a
number of general physical requirements of a badminton player. For
example; speed, strength, endurance,
flexibility. While these should all be
developed specifically, it is also beneficial if there is some general
development of these components as well. Some players like to go running for
endurance fitness but
overuse injuries can result from a lack of variation in
training. It would be preferable if endurance work
could be performed using a
range of training activities (e.g., swimming, cycling, running and other
sports).
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5.2 Training techniques
for Badminton
5.2.1 Warm up & warm down
Any exercise is a
considerable stress on the human body and the body should be given time to
adapt to
exercise and also to recover from exercise. Warm-up and warm-down are
similar in principle and similar
exercises can mostly be used for both
purposes. Warm-up and warm-down are easily ignored as they
may not appear to
have a direct bearing on the training session in hand but both elements should
be part of
every training session and time should be allocated (at least 10
minutes each) to allow this to happen.
A warm-up has
psychological and physiological goals. Firstly, it should involve dynamic
movements that help
to increase body temperature. This is initially achieved by
general activity such as gentle jogging for around
five minutes. Secondly, it
should involve some stretching which will help to prepare the muscles for the
stresses ahead. After jogging, some stretching should be performed. This should
particularly concentrate on
muscles that are to be used in the activity.
Stretching in a warm-up should involve some dynamic flexibility
work– i.e., movements
through a complete range of motion. Finally, warm-up has psychological
advantages
as it should allow the player to mentally prepare for subsequent
training or competition.
Warm–down is the
opposite of warm–up and is performed after completion of an exercise session.
The
purpose of warm down is to maintain a slightly elevated metabolism which
will help to promote recovery
from the exercise that has just taken place. A
moderate intensity activity is an excellent way to promote
recovery of
previously active muscle so a few minutes jogging is to be recommended after
completion of a
session. Like warm-up, this should also be followed by some
stretching. Stretching after exercise is not as
common a practice as it should
be. This is a very important way to further promote the recovery from
exercise
and to help reduce injury risk.