FITNESS DEMANDS Flexibility for reach Power for jump

FITNESS DEMANDS § § § Flexibility for reach Power for jump & hit Agility for movement Endurance for: 1. Maintaining quality of muscle control----accuracy in shots throughout match 2. Maintaining quality of movement on court This can be asked in terms of you or model-explain how fitness affects performance in the 3 ways What is the difference between physical, mental and skill-related?

SKILL-RELATED AND MENTAL FITNESS REQUIREMENTS FOR BADMINTON § Skill-related. Agility for quick court movement and coverage and change of direction Reaction time to block quick smashes or react to change of attack Balance for maintaining good technique and staying close to base § Mental. Level of arousal-players must be motivated to respond to the shuttle flight which improves preparation in technique Rehearsal-players must create a positive pre-shot routine-see the successful shot(visualisation) Manage emotions-on tight rallies and important points players must stay focused and positive on the shot using positive self-talk or trigger words

IMPORTANCE OF POWER IN BADMINTON § Higher jump in smash-better angle of attack § Deeper clear forcing opponent toward back court to create attacking chances § Deeper serve(as above) § More powerful arm contact meaning faster racquet head speed and difficulty of return § Greater range of attacks to each corner § Ability to play backhand-less weakness and vulnerability

PHYSICAL REQUIREMENTS FOR BADMINTON § Power –in arms and legs for greater accuracy § Cardio-respiratory endurance -allows better coverage on long and late rallies and therefore better technique, accuracy and range – § Flexibility- longer reach, better technique, faster racquet speed, steeper hit § Muscular endurance-better quality of muscle control throughout long rallies

mental fitness § Level of arousal is linked to control and motivation Goal-setting is a very effective way of maintaining an optimum level of arousal and motivation and keeping on task § Managing emotions is linked to confidence and concentration Positive self-talk and trigger words are useful strategies to develop these Rehearsal is linked to visualisation and is another effective strategy for effective mental management

IMPORTANCE OF FITNESS FOR PERFORMANCE § Remember the 3 levels of performance § Agility- movement&time, therefore Technique & decision-making § Power, therefore effectiveness § Flexibility-Reach, therefore range of shots “TAR”

FITNESS ANALYSIS METHODS § Match analysis sheets over 3 sets(why? ) Deterioration-open shots or power? § Video over 3 sets § Internal feedback § External feedback § Isolated fitness tests (standardised) Q. How do we know agility is weak? Q. How could you identify fitness in set 1

Match analysis sheets over 3 sets § Power endurance can be identified if power shots are showing deterioration in stats § Cardio-respiratory endurance will show deterioration in all shots § Agility will show poor effectiveness in open play particularly net play (from set 1) Q. IDENTIFY POWER IN SET 1?

Standardised fitness tests and appropriateness • 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 test § § § How to conduct the test- a detailed description The test is made up of 23 levels where each level lasts approx. one minute. Each level comprises of a series of 20 m shuttles where the starting speed is 8. 5 km/hr and increases by 0. 5 km/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: 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 test is conducted – The athlete must place one foot on or beyond the 20 m marker at the end of each shuttle – 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 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. – 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 withdrawn – 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 exercises

Badminton court agility test and appropriateness § 4 cones in each corner of your half of the badminton court § Time agility run in touching each cone with racket foot and back to base in between § Compare to class model § Specific, objective, etc

Illinois agility test § The Illinois course § The length of the course is 10 metres and the width (distance between the start and finish points) is 5 metres. On an athletics track, you could use 5 lanes. § 4 cones can be used to mark the start, finish and the two turning points. Each cone in the centre is spaced 3. 3 metres apart.

Conducting the Illinois test How to conduct the test § The Illinois Agility Run Test is conducted as follows: 1. The athlete lies face down on the floor at the start point 2. On the assistant's command the athlete jumps to his/her feet and negotiates the course around the cones to the finish 3. The assistant records the total time taken from their command to the athlete completing the course. Analysis 4. Analysis of the result is by comparing it with the results of previous tests and national norms. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

National Illinois norms § Normative data for the Illinois Agility Run Test § The following are national norms for 16 to 19 year olds. § MALE Excellent - <15. 2 secs Above Average 15. 2 - 16. 1 secs Average 16. 2 - 18. 1 secs Below Average - 18. 2 - 18. 3 secs Poor ->18. 3 secs Female <17. 0 secs 17. 0 - 17. 9 secs 18. 0 - 21. 7 secs 21. 8 - 23. 0 secs >23. 0 secs

Describing effect of fitness What is effective? § Clear: very – back tramlines with height fairly - far in court/flatter trajectory § Smash: very- steep, angled, powerful fairly- easier to return § Net: very- spinning, angled, tight to net

Examples of how agility affected performance 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 affected performance • Towards end of 3 rd set I lost the ability to play continuous rallies of power shots • Power was decreased in jump, therefore 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 affected performance § Longer recovery required between rallies § Heart rate increases more rapidly § Player enters anaerobic training zone more quickly (above 85% HR MAX) § Onset of lactic acid which hinders muscle function § Muscles working without oxygen-no energy getting to muscles leads to fatigue This affects movement and therefore technique, accuracy and range (whole performance)

PLANNING FITNESS OVER TIME § § § Principles of training Seasons MICROCYCLES and MACROCYCLES § Peaking, plateau and tapering Q. What is the difference between a training session and a training programme?

PHASES OF TRAINING § Pre season § (Loading) § During season § (Maintenance) § Close § (Rest) Champions Deserve Rest!

Principles of training § § § Specificity Overload Rest Adaptation Progression Reversibility Aye! “So RAPR”

MAKING TRAINING “SPECIFIC” (MAINPALS) § METHOD of training is SPECIFIC to: § aspect of fitness § problem identified in fitness tests § physical nature and demand of my position § my performance by involving skill/fitness session § area of body § level of fitness through correct starting load § season through correct load THE LAST TWO ARE ACTUALLY MORE ABOUT OVERLOAD.

WHY USE FITNESS PRINCIPLES § 1. 2. 3. 4. Progressive overload Avoid injury Set goals Motivation Gradual development § 1. 2. Specificity (mainpals) To personal needs To activity

TRAINING METHODS § § § § PLYOMETRICS Weights Circuits Continuous or FARTLEK Speed, agility, quickness drills Combination of skills& fitness Interval sprints

Importance of training methods § Plyometrics-specific to power, hitting and jumping § Combined skills and fitness circuit-improves skill, saves time, specific to muscle group, movement and demand § Fartlek training-variety adds interest, can be adapted to suit activity demand, great for CRE § Interval training- allows work/rest. stimulating, high workload § Agility drills-specific to court movement, work on explosive, quick turning movements

PLYOMETRICS DRILLS § Depth jumps § Box to box jumps § Hurdle hops § 30 second box drill § Trunk med ball throws

§ Board jumps Plyometrics drills § Medicine ball side throws § Pull-over pass § Overhead throw § Power drop

Plyometrics drills § Javelin throws § Med ball slams

WHY PLYOMETRICS? Plyometrics stretches the muscle then contracts in one explosive movement. It is excellent for developing power in the arms and legs. It replicates the jumping and hitting action of the smash and clear. It allows high intensities to be used. It allows work and rest. It allows LOAD to be progressed by increasing height of box, or weight lifted.

AGILITY DRILLS § § § T-drill Court agility Figure of eights Icky shuffle Mini hurdle hops 180 turn jump Snake jump Reverse shuffle Side shuffles Bunny jumps Hoop jumps q. HOW DOES AGILITY AFFECT PERFORMANCE?

Combined fitness and skills circuit § The benefits of a combined programme means that intensity can be maintained at a high level yet skill can be developed also. § Tends to be carried out midseason § More motivational, although will not provide the quick fitness gains enjoyed through high load pre-season

Example of a “training within the activity” programme

MONITORING § § § Interim re-tests Heart rate monitor Stopwatch –time stations § Internal feedback of fatigue § Review improvement in whole peformance

Changes to your training

HOW TO EVALUATE § § Same test conditions Compare to previous results Give examples of improvement Look at specific improvements to determine what practices worked(EG improved technique shows remedial drills helped)

Why monitor and evaluate? Top 10 by 2007 § Review performance § Adapt training if necessary (adaptation? ) plateau? § Increase/decrease goals/workload § Establish if training is meeting needs § Further motivation § To gauge peaking and tapering schedule towards competition § rest ?

EVALUATING WHOLE PERFORMANCE IMPROVEMENTS § Give live examples in the game: How fitness affected: § Technique 4 Accuracy and consistency 4 Range and decisionmaking “TAR” IN THE GAME