8 basics for better badminton.pdf

8/10/2019 8 Basics for Better Badminton.PDF

1/14

" .qF

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Back

o bas ics

Eight

basics

for

better badminton

The

Coach ing

nd Techn ica l

ommi t tee

of

the

Badmin ton

ssoc ia t ion

f Eng land

e l ieve

hat

thebas ics

n

badmin ton

oach ing

re

not

s t ressed

suf f i c ien t l y

t

a l l

l eve ls

f the

game.

By means

of

these

otes,

heywish

o

encourage

l lcoaches

to keep tsimple,

special ly

t the

beginner

evel

Publ ished

bl

The Badmin tcn

Associa t ion o f Eng land Nat iona l Badmin ton

Centre ,

Bradwell Road, Loughton

LodBe, Milton

Keynes MKB 9LA Telephone

(0S8r

568822


2/14

Basic

No.

1

-

lt must

be

un

lf

the

player s

not

finding

pra.ctice

-t

triiiring

fun

cr

*'orst

"f "ii

It

tior

pt.ying to

wJn' all

corilerned

are

wasting

heir

time.

Basic

No.

2

-

Correct

GriP

The

correct

grip

is the

shaking

-an-d.s.g1ip.

s described

n

all

the

books.

Tle-racket

should

be

held

ightly

It

-the.

ngrs'

as

an

extension

f

the

arm,

NOT

in the

palm ol

the

hano'

Basic

o.

3'Throwing

Act ion

For

all

power shots

and

-espe-ciqlly

verhead'

he

racket.head

ihoulO

6e

hrown

at

the

shuttle'

The

backsu'ing.,

rist

and

arm

".iiont

are

dentical

o

those

used

when hrowing

a

ball'

Basic

No.

4

-

Taking

he

shuttle

arly

The

shuttle

should

always ehit back to the othersideof the

net

as

soon

as

possible.

t

should

be

ntercepted

arly

and

also

when

t

is still

high

n

the

air.

Basic

No.

5

-

Good

movement

This

is

very difficult

o

teach.

The-

playe.r

hould

be

moving

uack

to uase

or

better

still

to

whire

the

next

shot

will

be

played) mmediately

fter

he

has

hit

the

shuttle'

And

now

three

basics

specially

elevant

o

doubles'

Basic

No'

6

-

Attack

whenever

ossible

Try to hit the shuttledownwardswhenever

ossible'

Basic

No.7

-

Good

serving

nd

receiving

B a s i c N o ' ? f o l l o w sf r o m B a s i c N o . 6 - a go o d l o w s e r v i c e an d

attacking

eturns

of service

re

vital'

Basic

No.

8

-

Be

aggressive

t

the

net

Whenon

the

attack,

ne

partner hould

be

covering

he

net

'l;l;i

uft.-

"ny

shots

hai

come

here

trying

o

hit

down-

wards.

Conclusion

L e t u s m a k e o r t r co a c h i n g m o t t o_ . B a c k t o B a s i c s . . H o u' e r ' e r .

if you think this is sti l l al ' i oo compl.icated and afterall any

gobO

coactt

tries

to

keep

t

simple

-

just

concentrate

on

Basic

ifo.

3

-

that

throwing

action'


3/14

Sadninton

ie

a

sport

d'ena.ncling

end.grancg

which

nay

be

clefined.

ae

the

abillty

to

norh

for

prolonged.

period.s

of

tinffiFL

EaJcisurn

aerobic

;&;iC

ttl"l-j*t

rithin

the 1{mi

ts

of

tbe

optiuun_

uptake

of

orrygea).

-u;;E

tno

basic

.,*a.ra

for

H:,,b:g^torrelease

enerry

for

the

purpose

of

i""",rr;;;;li)

aemuic,

(1r,

anaembicr

these

te:me

respectively

rneening

ttuith

tUe

aia'ofn

a.nd

iio

th"

abeence

oftr

orqygen.

lrtithout

$rfficient

oxygen

iron

ttre

iLg"-tit

is

possible

to

fi:nction

o?

o)rygea

stores

in

tbe

blood

for-

ibout

the

firet

Io

ge.onas

of

a

f,r11-

out

effort),

certain

gubetances

in

the

tuuscre

are

broken

d.own

eteas::eg

enerryi

but thege gubstancea are re-slmthesized into lactic acid a.nd enerry production

cao

coatiaue

for

a

relatively

short

periocl

of

tirne.

uorkilag

aerobically

is

like

an

extension

of

the

above

process

allowing

about

80X

of tJre

lactic

acid produced

anaerobically

to

be convertia

to

glycogen,

aa6

iuporta'nt

source

of

enerry.

Almost

paradoriially

then,

if

one

is

to

train

to

develop

anaersbic

capacityr.

one

uuet

also

trai

aenobically

for

effective

recovery

between

efforts

(repaying

tJre

orygen

debt).--norl:iaiog

energr

anaembicalry

a,.d

aembically

is

equally

inportant

a{

}ariminton

beeauee

ribile;,

high

aerobic

eapacif,5r

nill'

allow

a

prayer

to

gustain

tong-ra1lies

playiag

$ithirr

tris-1;.r1e

ancl

aid goocl

breathing

for

recovery

betveen

ral1ies,

theG

al-

iorrr-uerable

oceasione

when

one

uill

bave

to

play

accr:rate

shots

witbout

being

able

to

hk;-;-g"od,

breatb

or

when

tbe

paee

is

too

fast

for

arly

sort

of

regurar

ireathi.:ng.

Aerobic

trainine.

Gfrneral .

Tbe

proper

pace

for

aerobic

mnning

more

accurately

the

pace

should

be

at

the

for

about

10

ninutes.

is

et

a

speeil

eqr:al

to

a

2

nile

race pece;

na.rirurn

pace

which

coulcl

be rnaintaiaed.

lbe

best

length

of

n:ns is

fron

2 to

5

mi-nutes,

but

work

periods

ae

ehort

ae

J0

second's

eEm'

e

useful

if

recovery period.B

ar

less

tbaJx

the

lrork

perlod.a.

Tbe

lry:=try

thing

to

remember

is

il}&""itI

(aerobic

worJr

rnight

be

cleecribed,

ae

tolerably

ba"lrt

worktr,

wbile

aneercbrcTs

intolerable

for-norc

th,n

a

ninute

or

tno

at

a tine,

even

r*lth

relatively

long

reeo""ryJ""r"all.

-it

1s

reaecnable

to

erpect

t'be

best

results

fron

tJre

most

comfortable

efforte, which cone as cloee totbe 2 mlIe race paco es possible. ltrie

enrggests

repetitlon

vort

of

relativery

strort

d'lEtEnceee

:repeated

numerous

tLnes,

followJd

ty

a

sufftclent

reet

to

allow

for

a

feell'g

of

ease

drElng

the

next

nln. Keep

i.n

nlnd

tbat

rnq{nta;lrdrg

a

level

of

fltnese

ls

nof,

as

bErd'

ae

'fnitially

attaining

it.

algo

see

speclflc

rr:nning

trainias

ea

en

alternetive

fo:s

of

aembic

trainfng.

'-

-9peclflc.

'$r

A

2

versue

1

coatrolled.

garoe

nedlrlm pace

rallieE

ln

sing .es

practlce

wlflrout

berd_mashi,'gr

no

rnrahing

aboutr;

arwiys

:Tffi

iffi

;:"tr*

ffiTil,:",::li::":.,1:x,tii"'

perlods

sust

be sucb,

as

to

enflrre

plrlse

rate

ie'unaer

iGOi.

@.

.SggEet.

Few

repetitions

of

fairly

short

nms

with

good,

recovery

after

eecb,

t*21..

O .

$ .

(r)

e-ro

(u)+-I*

(ur)

hsrd

1

(eII

110

yards

(nat

out).

440

frarde

(at

about

BOff

effort).

x 560

flat

out

4401

660

fl.at

out,

]]o

flet

out

nlth

10-20

nlnuteE

recoverTr

after

each

nrn).

Total

wor*

le

nr:rina^t,

lntelslty

le

ext:reuely

hand.

ophil.l

nsurlng

(aleo

good

for

etrengtJrenlng

lra,nstlngn)

r"-

a ueef\rl

altanetlv

--

a

hlrl

requlrlng

,0-50

aecond.e

of

hard

nlnnlng

*iiu

>g

""p.[tG"";d-;b.*t-5

-rrrroteJ

recoiery

oontlnuad,,/..


4/14

lurrr

llines for

wor*-outs Bre not inportant

unleee

to

ensure

full

'etneen

eacb

effort.

EPssl&.

9 .

$ .

Short

eingles

rallies with

good.

est

anal long

aingi.es

rallies

folloned by

couplete

recover:f

-

speetl

about court

to be

welL

above no:maI, enashing antt/or attacking

eveaTr

shuttle

(2

eqr:aI

playere

or 2 versue

1

using coacb

etc.). Doublee

vith

a

slou

shuttle, with

one

side defentling only

etc.

A SSCGES.rIEDBAN{IXG PROGRA}'IME

to

1st.

Septernber

-

total

5/6

apys

per

week. Daily 10

ninutee

ekipping

before breakfast and.2/1 conclitioning

circuits

late

each

1et.

l.tay

t

Joggtngi/ea8y

evening.

llAYr

Steady

nrnning

(Ur.r-ifaing

up to

one

horu)

ana,/or

slow,

controlled,

singl-es

for up

to

1|

hoi:rs

non-stop. Norual

(nrrr)

ba:lmirrfea

ensg

a week.

Veight tm-ining once a

veek.

Earil

nrns

(tO

noins. tq

t

hour) once

I $eek. Aerobic

nrnrring

(see

specifie rr:nning)

and.r/or aerobic-badninton

practice.

Norual

(ntt)

badmiirton singles ancl

cloubles

onee

a

seek. Veigbt

training

once

a

week.

AUES,:

Ana.erobic nnning

traini:rg

+

bill

nnning

and.,/or

tanaembict -

ladmirlten

practice.

Normal

ba


5/14

"t

->

cirbobyd'retee,

the

bo{y

will turn

to

fats

as

an

energy

Borrrcer

In

tbe

second

veek

of

taperr

uork-outs

are

grach:alIy

decreased,

until

on-the

laet

training

day

of tbat

ueek

the

a,uount

d'one

in

practice

ls

mughly

one-third.

of tbat

at

\rl1-ira-ini-ng.

During

both the

first

and

second

week

of

taper increasetl

erphasis

cn

short,

fist

uork

sbould'

be applied.

fron

day

to

day

unti-l

at

the

entl

of the

ea"o.r6 week

praetice

sboultl

be

for

repeat

periods

at

a

pace

cloee

to tbat

used

in

ccnpetiti"o

(uriiU

full

recovery

in

between

these

rhalft

ga.nes).

llhe

higb

fat

diet

rust persist

thror:b

tbe

second

week.

DEing

the

third

week of taper, carbohydrates are reeto:red to tbe d.iet on a

clenand

baeier

that

is

you

are

pe::m.itted.

to consune

as Iruch

earbohydrate

as

you

d'esire.

Severity

of

work-outs

ie

f\rrther

reduced.

with

ernphaeis piacecl

oa

aieeil-

workr

with

repeatrPractice_ga&es

at less

thao

on

h4-f

th?l

to be

d.oae

a

coipetitioa,

and

on

tecbrique

(with

fulI

recovery

between

t}ege

il'olft

gpJges).

fbe

fast

ibree

traini-n8

clays

of the

ueek

are conplete

rest

days, except perbape

for

sotre

iogging

e3

fsqsgning

exercises.

Tlris conbination

of

wor*

reductlon

ana

aietary

""i,t.iitior,

as

tbe

effect of

ir::itially

depleting

muscle

glycogen

gtoree

anct

then

ltio.;.rs

tor

a

pbyeiolog:ical

over-ehoot

a

sort

of super

storage

of tuuecle

g -ycogen.

Bio-

cb'euical

assays

of

hr-roa.n

ueele

tiesue

during

these

phasee

of-taper

sho',

conclueively

that

thls

approaeh

uill

rcsu1t

in increased.

stores

ol

nnrscle

gilyeogen

and

irproved

quality

of

perfo::naace

at

the tiroe

of conpetition.

For

certain inte:necliate conpetitiorrs, mini-tapers are permissable. flLispractice

coasists

of

an

unerpected.

one

or

two

days

rest

prior

to

the

corrgetition,

eonplete

with carbobydrate

"1o1'fin8o

[he

highest

glycogen

values

are

acbj.eved,

f,

after

sn

{nitial

exercise

for

glycogen

depletion,

tue

errtj"ct

eat

a

carbohyttrate

poor

di.et

for

tlro

or

three

days.

tteis patterro

oi

exercislng

for

glycogpn

iepletion

a'nd tJren

f,qking

a carbobytlrate

rich

d.iet

for

three

days

nay

ue

rep:.lcea.

It

ig

nost

i-oportant

that

the

glycogen

etore

ie

narcinally

d.lpletla,

i.e.r

tbe

work

is

reaIly

exbauetive

for

the

utrecles

in guestion.

Piilins

tle

itver

witJr

glycogen

before

coropetition

is roore

importa.nt

{fran

tUe fssding

dr:ring

conpetition.

As

a

carbobytlrate

source

enlra.rrcing glycogen

syntfteeie,

etarch-ridh

fooastuffe

.re

recormend.ed,

n

preference

to

guemse

or

glucose.

lhrtrltlon

gulrrestlons

.

Distribute -tbe rtaily consuption of food over at leaet three regularry spacecl

meale.

Flve

noderate

neals

are beet,

result is

greater

us

of

aigpsted

fooCer

and

enbance

d.lgestion

of foocl.

Sreakfaet

19

irntr'ortar:t

to

perfornance.

Eat

fresh

fntlt

dally.

Eat

four

senri:rge

o.f vegetablee

d^ily

at

leaet

two

of

vhlch

shoLlal

be

green.

libole

Srairt

bread.

and/or

v[o1e

gtrain

cereele

shoulat

be

eaten

*i".

3e ca.reful

not

to

eat

too noucb

at

tbe

ueal

prior

to

work-outs

alu

to

the

ad.d.ed

etrese

on

the boqy.

Veieb

yorgself

at

1eas1

once

a week

(tm,o1;

our

r

figbtingr

weigbt).

Drink

a consid.eratte

anowrt

of

juicea,

nater

and.

nilk

d.ol1y.

yariety

ia

neale

{s

i'Eortant

to offeet

any

possible

d.eiiciency.

t'Iab

dietary

d.eficiency

can

cguge

nervousness

8nd.

depleted

nelrroua

resenre,

e;1d.

lms

tbe

central

ner.rrorre

ayeten

cannot

etand

ae

uuch

hartl

vorkl

etress

or

emotional

anticJ.patioa.

he-conpetltlon

neaLs.

,(f)

Avoid.

tr=itatingr

spicy

foode.

,(ill

Avoirl

gas

foming

foods

sueh

ae

onions,

(i11)

Avolcl

fatty

foode

becauee

they

slov the

(rt')

applee,

cabbage

and,

beeng.

enptying

of

the

illgestlve

tract.

Keep protein

foode

to

a ninimln.

eonpetltion.

Never

eat

steak

oa the

tlay

of

Eat

carbobydrates

in

nod.eration

on the

conpetitlon

day.

the

hlgb

carbohyibate

d.iet

is

inporta.nt

on the

datrrs

prlor

to tbe

"orpetltioo.

at

three

hours

before

the coropetltion.

rf

lt

le a

d.ay ong cornpetition,

eat

llght

easlly

dlgeetett

foode

about

4>55

nlnutee

before

the

next

'rntch.

rspecJ.ally

preperedl

drlnks

are

partlcularly

reconmended,

end should be takln- to replace

contlnued"/.. , .

a

(")

("t)

(v l i )


6/14

After

tUa.reunl

1.

2 , *

, .

4.

5.

6 .

7 .*

g .

9.

10 .

11 .

1 2 .

Baek

-

stretehing

(leaning

riebt

back,

then

touehing

floor

betueen

1egs.

alternate

eitie

h.rnges

(continuous

spvenent

up and

d.orvn).

nnising

up

on toes.

Itisting

sit-ups.

Fornrard

tr:nges

(rieht

leg).

Fonrartt

1*g..

(ieft

leg).

Spirals (twistjxg

torso

left

a.rrd

igtit).

F"lf-squats

(heels

on

ground).

Wid"e

hurdlitrg

(sitting

on

floor).

Backvard

}:nges

(right

1"g).

Backwartl

lr:nges

(feft

leg).

Jogg:jng

on

the

spot wittr

a:cos

above

b,ead..

-4-

bo4r

salte.

cereals

with

nirk

arle

a usef\rr

rtournanentr

food.

CO$NITIONING

CINCVIT

DCMCISE

IS

ACE

.*

ur

roR

,0

sEcoNDs,

E(CEEI

THoSE

IARXED

Im

1.

2 . *

, .

4.

5. *

1

x1000

metree

mavirm'n

speed.

e.fter

20 netres,

rralk

back

to

etaxt

slonly.

80 6

nomal

effort

(1.".

12*

of

norral

tine

for

tbe

clistance)

ptrlee

rate

at

eacl

shoulii

not

be

above

150.

tnatrjutn

speed

after 100

noetree.

on

400

netre

track,

trot

50

netree

before

nalcisun

speecl

for

2001

trot

50

netres

after

rralk

100

netres

afterp

rre1k

1OO

aetree back to start slowIy.

80 6

no:uaI

effort,

(i.e.

1-ZTs

f

noloal

tj:ne

for

the cllete.nce)

grlse

rate

et

end

ehouJ-al

ot

be

above

150.

10

x

100

metreg

1

x1200

metres

1

x

{00

metres

5

x 200

netres

2 and

NOIES:

5

SEOUTD

E

IONE

}IITE

S1'IAI,I.,

TtpS

AIID

WITE

A SIEANY

PACE

IERSU'CSOUT'"

Gir1s

to

d.o

1q{Aq

of

total

nork

above.

when

very

fit,

total

tlne

for

above

ghoulct

be

t

horrr.

rt

ls

eesential

to

have

alnost

f\rll

recovery

before

eech

nrn.

It

Le

vital

that

all

the

training

clescribed

below

1s

tlone co:rectly,

othervlae

mrch

of

tbe value

of tbe

rspecivityr

movenent

exercise

ie

lost

and.

e$y posslbtllty

of

inJu:rylstraln

ig

increasld.

To l\rrther

reduee

thie

rlsk

ancl

before-

d;ing

aqy

energetic

ectlvltyr

it is

necessarxr

(uotrr

p\ysicarly

anat

nentally)

to

,arm/ioo-""r,

|n-vlrife

teklng

deep

breaths.

flt-is

is

beet

d.one

by concentrating

on

fle-{ng

the

Jolnte

and

e-t-re-a-t-c-h-i-n-g

the

suscles

systeroatically

frorn

heacl

to

toe

-

slovlyr

uslng

t0alci-uutr

a.nge.

Slapping

the

uireltes

ie

"

rr""ful

nethocl

of

rgetting

the clrculetion

goln8r

it

is important

to

tlo

a

few

mlnutee

of

frexlblllty

exerclgee

3g II,

ae

bednlnton&na.nds

bo{y

suppleneoe.

B .

b .

C .

contlnueV...


7/14

' i

- y

the

grrgEEsted

trainir:g

is

not

aa

exhanrstive

list,

but

it

cloes

give

different

ideag.

t&*ning

is

an individr:al-based

nethod.

of

preparation,

ana

nnrst

be

rgearedr

to

oners

particular

life-style,

prefer^ence,

J.nterest

a.nd,

above

all,

should

5e

realistlc andl target-plar:ned.

For

the

enthusiastic

bacLntnton

ath1eie,

training

sbou].al

be

a

habit.

tleidrt

fbainlne

Circuit.

3ecause

the

1aw

of

gravity

only

perraits

a

rd.onnvard

resistancer

with

a

weightr it is clifficult to strengthen

tbadminton-musclesr

in tlris way. lleverthe-

leser

a reasonable

anor:nt

of

suscle

movement

sisulation

ca:r

be achieved.

provid.ed.

only

ligbt

weights

are

used.

and.

exercige

is

carried

out_

\reins

the

fifl1

;nge

of

movement

at

loaxi-m:rn

confortabler

speed..

ftre

best

renrrffi

different

weigbt is

used.

for

different

exercises,

but,

realietically

speaking,

it

is

poeslble

to

get

sonethi:rg

slightly

less

than

ftr1l

rralue

from

usi:rs

on]-v one

1i4t

ba,r

bell

(p""'

15-50

por:nds)

and

only one

light pa5-r

of

ar-Ue-fi"-("lvl'--

)-12

porrnd.s

ach).

fbe

reco'-'end.ed'

eircuit

of

ten

exerciseg

requires

no

other

eqrriprnent

an6

should

be

d'one

in

tbe ord.er

shown

so

as

to vary

the

part

of

the

bo(y

being

wort"6

froro

one

exercise

to the

next.

On

the firet

oceagion

each exercise ehould be

rtried.r

for about J0 seconclsto

aeeertain

what

ie

the

eorrect

rstarting-weigtrtr

(for

the

movement

to

be

ca:=ied

out

$0oothly

anti

efficiently).

or

the

seeond.

Jccasion

teet

the

naxi-sr.rn

nr:mber

of

cor,rect

?nd'

conplete

repetitions

for

each exercise possible

in

one

ninute,

allowlng

a minuters

rest

between

each

exercise

(the

ful1

test

for

all

ten

exercises

should.

ttrerefore

take 1t

rninutes).

If

each

exercise is

done

correctly,

there

ie

naturally

a ]irnif

to the

anount

of

repetitione poesible

with,inanlnute;

once

ttrie

hss

been

reacbed.,

the

ueight

should

be increaeed.

Re-teete

should.

Ue

reg3rla3

(about

otxce

a roonth

if

th;

tpersonalised.

-

cireuitt

ie

d.one

twice

a-we"Oi-.;

rnavirmrn"

rd1l increase

-

pa.rticularl-y

rapidly

in

tbe

eallly

stages

gr1tt'g

io

inprovenentg

in technique.

naxj^tru*-

f i

gure-

in-

a-

Theoreticdly, the fastest

thougb

lt

is

hiehly

re-test

-

this

gives

a

beiisl ,.

'

1.

_

tateral.

pre-ss.

Fegt

yicie

apart

back

bend,

for.uar^d.

etraid:j

ai

90o

an81e

to legar

beJc

be11

helcl

clovnward.e

at

f\rll

a:ms

lengtb

k"epirg

bea.d.

back,

eyes

loohing straight

ahead,

snatch

barberl

upnard.s

(p"i-o

inu-arai)

torrarde

throat r:ntil

elbows

are

leve1

witb

should,erg.

Sreath

in

ag

barbell

comee

up

a.nd

out as

barbell

gpes

dor*n.

2,

Tt

obtain

the

toersonalieed.-circuitf

take

harf

ttre

ninute (rouneing-"1) .

initlal

tiroe possible

for

I

circui@,

unJ.tkely

t'bat

thie couril

be

reached,

before

thm;

feasible

(it

aifticrrlt

)

target,

however.

.

Feet

astrid.e,

holding

barbell

a.ncloalms facing fmnt (restinscross shouLd'er wilF arrne. ltid.e F,pFrt ancl oalns facing fmnt (resting the

bar

on the

back

of

the nec[

j

d"").];;

alte:mately

on

either

leg

-",the

h:nge

should

be

a

ibalf

h:nger

witb

the

ttligtt

neyer

louer

ttran

a

tO"

angle

to the

gbin.

).

.-

ltilitanr,neck

press.

Feet

aetriile,

holcting

barbell

across

shouLd.ers

Yith

er4e.

close

toFether

and.

pakns

facing

fmnt

(reetins

the

bar es

above

-

it

is

advisable

to

put

thick

sponge

or

towelling

aror.urd

ttre

r1iclclle

oi

t"i),

prege

bar

rapid'ly

right

up

and

d.own

betrind.

head.

&rsuxe

lege

a.nd

back

rensin

etraight.

-

SbdoninalF.

(1\.ristins).

tying

on back,

holdlng

drrnbell

wlth

both

h8rtds bebind'

the

baek

of

the

neck

bend.

bac ffard.s

over

end

of

bencb,

chair

etc. (Eesr:ning feet are being supportecl othenlee 1ie l:let on back with

continued.,/...


8/14

-5 -

feet

pressetl

against

waI1 and.

brees

bent)

arrd.

sit rigni

up

tvistirg

torso

to$ard.s

the left

icnee

then

down,

sit right

up

tr+isting

torso

toward.e

the

rigbt knee

then

d.or'rn. If

no bench,

chair

or

support

for

feet,

preferably

use

a barbell

clenched

actoss ehest,

lcruckles

outuards.

5.

Dorsals.

lying

on chest,

holding

br:rnbell

yith

both

hands

behind

the

back

of

ttte

neck,

wi-th feet

pushed

against

the

r,a11,

lift

chest

as

far

of f

the

ground.

as

possible

and

d.own

aga:-n

(preferably

using

chair,

benoir

with

feet

supported.

as above).

AI te

acrcss

sboui_ders

overleaf),

lean

.

Feet

wide

apart,

holding

barbell

with ar:ns

wide alart

ano

palms

facing

front

(see

2

et,l

,

slightly

d.ovn

to

ti:e

right

and half-lunge

sid.eways

right,

witttout

noving

feet, r.urtil

left

h.ee

nearly

touci:es

rhe

gror:nd..

fhen

up

and

the

sane

to

the left

-

keep

facing

front

throu5hcut

exerej-se.

,

Cilcu-l-ar

mess.

tr'eet

astride,

baek

straight, holtlinA

dr:rnbell-s

d.own

by

sid.es

with

palns

jriward.s,

raj.se

drunbells

up

sid.eways keeping

arms

straight

a.nd'

palms

downrvards

uri:-]

reactr-ing

shou1der

height,

then

withoot

stopping

turn

pal-ne

upwards

so

that

d..:mbelrs

neet

high above

head..

Keeping

a:ns

straight,

lower

dunbells

in

sirni]sr

narr:er

(vice-versa)

r-intil

r.""hittg

thigb.s.

Sack

sbould

renain

straight throughout

exercise

-

no

bend-ing

fomard.

to

get

momentu.n.

No.

Jr

bend.

over g @gag

to

the left

and.

push

left

dr:mbell-

donn

left

leg

as far

as

possible

keeping

legs

straidit

then

up

aad.

salne

to the

right.

9.

Eorizontal

back-bend.s.

Ieet

wide

apart,

holtling

barbell

across

sbourd.ers

with

a:ms

r+id.eapart

and

palms

facrng

fron*,

(

see

2

j

and 6

over1eaf ) ,@qr r iou .y f ron the .h ipskeep ingbackst ra igh t

and'

head

back

with

eyes looking

straight

alead

(see

1

overleaf),

return

to

upright position

as fast

as

possrble

by

pushing

up

erplosively,

19._

-

ir|iae

bair-sqt:ats.

Feet

w:-d.e

partrastride

a

bencb

or

low

chair,

hold.ing

barbell as in 2, )r 5 alrd.9 above, bend. anees, heels on growrd.and

back

etraight,

lowering

bo(y

d.own

and

up

-

as fast

as

poseible

-

into

a

position

vhere

the

thigha

are

never

lower

than

a

0c

angle

to

the

shj:rs.

NOrrE:

As

when

playing

|srtminlen,

so with

arr fo:ns

of

exercise,

it

is

^

essentj.al

to

obtain

maxi_roi:n

)qygen

ntake

at

every

avaiiable

opporhlrity.

This cireuit,reqrrires

no

equipnent

and

is

d.esigned.

o

rcond-itionr

both

badninton

strscles

(strength

arid

flixibifity)

ana

neart/r*rs"

(speed

and

endurance).

fbe eircuit

consists

of

twelve

exercises

vhich

should

be

d.Jne correctiy

arr,c.

conpletely

each for

roughly.a

30

seeond

period

witS

a breif 10 seco"i =u"t

(with

a.na+i-uun of threF circuits), finishing

always

sith

a flat-out

]O

second.

b.:rsfof

short

sprints

back

and. forth,

followed.

by

a

jogg:ing

warr-d.onn.

Tbe

Circuit.

1.

RollinE

lr-ips.

Sitthg

on

f1oor,

legs

bent

with

sid.ee

of isreee

touch-

ing

floor

and'

both

pointing

to

the

left,

tfrJ

Uoay

weight beiag

taken

on the

a:ms/should-ers

uith

trands

resting

on

floor

behind.

back, keepi.:og

buttocks

on

floor,

roll 1e6s

over to

the

ri6;ht

with

lcgs

still

bent r:ntil

eid.es

of

kncee

touch

the

floor

both

poj_nting

to the

right.

?. _

hese-up

sprinte. Do

three

(nff

rangp)

pregs-ups

-

hand.s

should.

be

1eve1

with shouLdere

and.

pointGg

inuard.s

at

an arrgle

of

about

45o,

wonen

unable

to

d.o

a f -11

press-up

off feet can d.o so off }cnees- then sprint fllat-

out

for

three

seconds.

fhree

nore

prees-uqs,

then

sprint

for

@

seconds

continued,/.

..


9/14

-?-

and

80 on.

It

ehoulct

be.poseibl:

to

get

fivg

sequenceB

1.e.

f,ifteen

preBs-

upe

and five

sprinte)

into

tJle

10

seconcls,

lrhen

flt.

,..

lef,t

f9+l-arE

lqnfes.,

Ta^ke

a

fairly

large

rfencerrsr

h:ng:ing

etrid.e on tbe left foot (as if gping into tbe nJt on the twrorrgt-roJt,

(aesu-lng

right-l:antted),

and.

bend,

tree rert

}eg,

rougLly

to

a

0o

engle

to

tbe

eLia,

as it

taking

a

drop

at

the

net

Jusi

under

tlpe

u"igt,

kJeping

back

etraight

then

push

off

left

foot

e:rpiosively.

4. Sidrt

fon'ard

Irrrus.

As

above,

on

rigbt

Ieg.

2.-_ _s.ouat.

h:nrst

sprints.

gimilgl.

to

z,

rlo.i.g

three

half-bgrpees

folLowecl

by tbree;pecon0

spiinte.

rp

ebould

ue

poeffi

to

get

three

and

a

half

aeguences

(1.":

twelvgElf-burpees

and

three

sprinte

-

o

even

arr

grtr

epri:rt,

if

starting

with

a

aprint)

:.nto

tffi

slcond.e,

wben

fit.

hon

etantling

straight,

bend

baeee

and

eit

on

hsr:ncbee

plaeing

pq'tne

flIat

on

floor

in

front

between

lanees,

thmst

lege

back

ag far

as

pissitle,

then

returrr

thern urnder chest (repeat three t:rnes).

5'

-

I'eft,.SeilP1.e.

Standirg

rrith

feet

falrty

wirle

apart

a.ncl

rancls

claeped

toSetherrbehind

t3.\t

swivel

toreo

rotrna

sharply

u"er,ra,Js

-(Lu

eligbtly

upwa.rds)

to

tbe

left,

then

back

Bquare.

7.

Ripht

spirale.

As

abovee

in

oppogite

d.irectlon.

8:..

Yide

hatf;sqvat?.

as

in

10

of

tweight

cireujtr

exactly,

but

faeter

wi-th

rnovirm'm

e:rplosiont

on upvard

noveroent.

9.

_ _E+lf

eit-,ue

epri.nts.

gimifa.r

to

2 and

,

doing

three

balf

eit_ups

-

fron

lyins

flat

on back

with

lege

straieht

end-..-r

do*

ty

rio".,

Iift

bo{y

until

finger

tips can

touch

brees,

th.en

lover

r:ntlI

ehoulaler

blades

Just

toucb

froor.-.and'

thee

-

segond. printg. It ehould te poeeiule to getthree aeguence'

i,oto

tbe

,0@

10.

-

I,ef,t

backr*ard

lurtees.

Ae

]

except

etrid.e

ehould

be

taken

eicleways

ana

part@iaking

a hi&

backheqcl

on

tbe

urong

foot,

a8suELing

eft-ba.nd.ed).

Send

bnee-glrilarly

and

puah

baek

ercplosively.

11.

-nrdt.taei.wara

tunseg.

AB

10

on

rigbt

3_et

(as

lf

takiag

a

d.eep

fqrhcnfl

shot).

1?,

. .

V*=ae

Fu$lne.

Sit

on

floor

with

legr

rltle

aparti

tvisting

torso

T1."" P P".l."ft

touch

big

toe

(rirst

tine

vittr

rine;rtii"

*a

Eecond.

iroe

v1tb

p'b)

rilth

right

hard..

Repeat

in

opposite

d.ireetion

r'ith

rigirt

foot

and,

eft

hsnd

-

rhurdlingt

style.

1.

I,AIffiAL

PRESS


10/14

,.

***

r**r,

il*no rort

*?-r

r.?

I

AA

J.Wk:-.rl

-Vr

I

AN

4. Aruncng,s

nnsruc)

J$

5.

lgwg

R

5.

srDE

ulrcgs

(I:,[B]{AIE

tpes)

7.

CIRgtiLlR

mEss


11/14

fh

-9-

8.

SIDE

PRESS

9. F0mrilx.DSAOK- BEIIN

10. }EDE

EALF

SQU^{['S

FT,dgtr

}IEI[E

BIUE

SASE

(rr.lrm)

RED

GEII

G0u)

IBAINI}fG

rE[E

COI,SUR.,S

Stlck

HT'.AGEr

HEmr

SLIIET.RED

GnEf,N

nd

YEtI,otJ

(rUo*t

belou aE GoLD Bo agto nake all Yord'e nonoayllablc) color:recl

tepes

-

obtelneble

fron

eleotrlcEl

shops

trro

marl

p].ecea

of cardboa.rd,

oughly

6n

j5".

(it-i,

"";f,ri;"-;;ilil;

;il""

of

tbe

ca:rdboa,rd.)

or

nerely

colo'r-in-

crayon

or

perqt.

1:

,,sbot

norelrente

-

uslng

balf

e a,.lmin 6n

court

(or

sone

other

Erea

of

elx.irar

alze)

place

cororrre

mughly

.Ug,

large

-

hingp

-

disiarc"r

"*.v-ixon

your

centrEl

basel

eE

ebovn

belos:-

(cs,rm')

,

(*#

""-)

--.

221

continueV...


12/14

_10_

fhe

caIIer,

stancling

to one side,

shouts a

eolott

rougbly

every

2/J

second.e

for a

trallyr

totalling rueh1y

2A-rO

seconds, then

allons

a

5-10

second.Af

est.

lftre

player

moves

fronn base to the relevarrt

colour

(usins

his nonna1

etvle

of

court

rnovenent), always endeavouring

to face

rstraigbt

onr to the

rassumed

;ett,

pfayg

tbe appropriate

type of

shot

(see

note

2)

and

returns

to

base

as

fast

as

possible.

3.

Reaction novenentg

-

using a

smpller a:rea,

place

color:rs

roughly

one

large

-

lunge

-

d.istance

away from

your

central

base

j-n

the

above

ord.er.

[he caller

ehouts a colour roughly every second. or a trallyr totalling roughty 25 seconds,

then allows

a seeond

rest. The

player

nakes

a

quick

d.ownward ung'ing

novement

witb

his

racket

hancl trying to touch the

color:i

(alvays

end.eavouring

to face

retraight-onr

to the

tassumed.

nett)

and

returns to base

as fast

as

possible.

Ah.rays use the same

colours

in the

sarne

ord.er

(change

eid.ea,

however, for a

left

hanCer) because

(a)

psychologically,

the

'goodt

color:rs are in

the

forehand

antl the

rbad.t

in

the

back-

land

and

(b)

after a wirile, }rrowled.ge

of the colour

positions

becomes automatic.

b. 3laek/white

-

net

shot

or

rxrderaru

clear;

blue,/red.

-

tblockingt

a half

sroash;

green/goId

-

overheatl

shots

(backhand.

or foretrand.).

c. If

practicalr

continue

rral]iesr

until

erfuaustion

and

record

the tine.

d.

Using

a

tape-recording of

A and 3

could

be ti-ne

and

enerry

saving.

.

As ttlis

is a fors of

pressr:re

training, tbe

player

ehoulai

nove

at well above

norral

I

d.eeirable marcirur:mrourt

speed.

or

a

period

not exceed.ing

20 ninutes.

f.

A

and,3

can be used by

tsightr

of

colours

only

i.e.

A

systens

of

color:red. light brrlbs

ox soneone merely

shor+ing a coloul.

POINtrEN,UOIEIB]"IS

See

Colorrr

Corrrt

roovements,

but

instead,

of noving

to a

speclflc colo'ur,

one

noves

a^nd

plays

a

certain

insginary

shot to acertaln

place

on

court

in accord.snce

wlth

pre-a:ranged

instr:uctionsr

e.g.

the

signaller

points

a racket,

hsJld,

flnger,

torch

etc.

toyard,s a

particular

part

of the cor.ut

and walts for

the oover

to

return

to baee

before

g'iving

the next

signal;

d.eceptlon can be

aehle'red by

a late

cha.nge

of cll-rection by

ttre signaller. Ebe

beet nethod. ie

probably

to

have

the

slgnellerstan&ing

at

the

net on the

oover

eid.e and lt ts

then

poeeible

to use

half

a

court

eech

and

therefore

have

fgi:r

novers

and,

forrr

slrmallere

vor&ing

on

one

cor.ut.

fhe

limi4g

of thie

ehould.be

rralltegr

of about

20 eecond.E

with

10

secoads

rest

between) bul1d:Lng

up to 15 ninuteg

or

so. The rallies

should be

d.one wlth the mover

gping

well

above

noroal

I

d.esirable

Eraxisutnf

court

speed,

though no:saI inagjnarT shots ehould be played.

SEADO}I

BtrIT'TINEON

llhie

ls

done

idealfy

(but

not necesearily)

on a coLrt,

but

wrLlke

other

court

movesente

need.sno

equ-ipnent

or aeeistance

-

thougtr it

is

beet

done

hold.ing

a

racket.

fbe mover nerely

pretend.s

he

ie

rooving to

tr-it a shuttle

in

any

part

of

the court desired. It is valr:able

for

the

nover to

rd.eceivet

himself/berself

in

order

to

streng:bhen

the lruscles used.

to

recover

fmm

rgoing

the

rrong

wayt. The

ti-ning

of tJris

is really iadividual

preference,

but as it ca.n become

tedious

after

a

ghort

while,

noroal

(and.

slightly above)

td.esirable

rnaxirnurnt orrrt

speetl

ie

recorrnend.etl

with roa:ci-trt.tru

rallies'

of

55

secontlg and rnaxisun

rest of

1l

eeconds

for

about 1J

minutee.

continued.,/..

.


13/14

-11 -

ISEIIIEII,EI

EITNS

It bas been

ploven

in

controlled

experinente

tbat card:lo-vascrrlar

fltness

(tJre

optlsru

amorrnt of

orygen

tJrat

can

be ta,ken up

by tbe

efflclent

worklng

of

heart and

h:ngr)

is

best

trnFroved

by

erercieing

jn

I

ney tbat keeps

tJre

beart

beet up betyeen

about

1{0

a,nd 180

per

ninute

over

a

perlod

of 10-1)

nlnutee

(nevertheleee,

it wtll be

necegeary to build up

to

a reeeoneble level

by

rcorer

tralning firet)

tehuttler

nruring

is

nerely

sprinting

backnarcls

and fortrerds

and

ia

best d.one for

a

MJdrmrn

period

of

,,

seeond.s

aqd 1

eeconds rest for

up

to

1I

roiautee

(at

pnesent tbe &rgla.nd loutb Sqr:aciboys {10 second.s et) ana giils

15

eeconds reet\

a.re reqrrirecl to be able to

epring

tactwaras

and fonranis

oner

tbree

i.ncreasilg

dietarrcee

wi,ttrirt

20

gecondls,

whieb

flat

out

they

should be

able

to couplete ln

12-15

second.s.

llhey

therefore

endeavour

to keep

eteady

ln 1G18

seconde

for

20 ninutes

(i.e.

boys

{O

rrunet

girS-a

15

tn:net

-

at

eoropletion

tbese

are

called

tbe

rner

shuttle nrnst).

ICONEI

fN.LIII-ING

Ag nentionecl earlierr there ig

littIe

subetitute

for

cross

eountty

ruutjry

andr/or

{lssLlng nrrurilrg for long distances

(UEi:-ai.ng

up

to an hor:r

for

girls

and an bons-anct-4,-ha1f

for boys) basic fitness. $lcipping

ie a

rr.eef\.lI

ed.d.itional

netbod.

with

uusic to cut clorrra be monotony.

smE{G{IlEBIn$G

OF

gAm.

WRTST

q,UO

oRg.tXM

Can

be

helped

by regula^r1y

squeezing

a

nrbber

ball or

rrrriet-roIlingt

uee

e

pleee

of oltl broom hpntLle

with a

bole

tlrilled

tbrougb

antl a boottecl

p5.ece

of

mpe attacb,ecl

to a weight. Grip

the bar

with

pa'lrne

toward'e tbe

floor

and.

roll

the

vriste upnartts

alte:rrately in

a

rbackha'rd

flickr

noveroentwLnding

weight

up

fmn

floor,

keeping

arne

straight out when

welght

reacbee bar

guicbly

unwind

and.

etart

aain.

TNAINII{G

HIITDUP

A}ID

G$MPENITIVE

PRPA3ATION

llo

reacb

ancl then

@"intain irrternational

level,

it ls

aecegsary

to

pf

ay

and/

or trala

for

10-12

hours

per

week at least.

Ttris iE

usually

best tlone

by

uling

16 dzya, always baving one rest day, r:nd.er any circr:msteJxclE.

ry ryqT

TtsAnIn{G

OR

SCrMnrtON

S

pr"ayfNc

an-fi}$[o$

clINs 3gnER.

pposrTr0N,

but

tJrlg

ie

often not

possible,

so

the neareet

substihrte

ls

practi-ing

r^Elder

eone

fo:m of

rpressurer

or

rspecial

cond.itionst

causlng playere

to rcve

fagter

than

ugual

(providing

naturally

tbat

certaln

etrlke leve1e

of

accuracy bave

alrea{y

been

:seached)- a

separate

paper

will

appeax

on

this Iater.

Eere ie

a

euggested.

progl:a@

of

preparatlon.

EEt

JoggLngr,tnrlllling

up

to cross-csunt4y

or

track

nrnalng. PLay

otber

sports,

(preferably

outdoor

and

ractlt

gpnee).

PIaV

tfi-t

Uaan:rrton

once a

week

if

und,er 18,

none if

over

18

(roughly)

veigbt

trairring.

JIINET As ltlayl except urder 18re to occaeionally have shot practice ln

addltlon and

over-18re

to

play

tf\nr

badninton

once'a

veek.

&Ir

tong

tlistance

ruruting

non

only

tvlce

a

week,

welgbt

tralning

once

or ttdce

e

veek.

Practice twice

to

tbree

tinee

a week vitb

occasional

stnrttle runs. $had.or*

s.dminfpn

occaeionally.

@,t

etrnniJtg now

on1-y once or

twlce

a week,

welgbt tralning

once or twlce

e

week.

hactice

tsj-ce

to ttrree

timee

e week wlth

regular

ehuttle

ruJ:s. Speedr/condttioning

circrrlt

once

a neeko Sbadon

s,an{rrt6n

occaelonally.

contlnued/.. .


14/14

l \

,

t a ,

' .

I

_12_

Smtil{BEEs

-Bunnlng

now

only

once e

ueek

(but

nerLurrn

ti-ne)

ve1ght

trafa1as

twLce e

week. Practlce

three tlnee

or

four

tlnes

a fleek

rdtb

regtrlBr

shuttle

rwrs Bpeeilr/cond.itlontng

circrrit

once

a

$eek.

Sbgdlo,,

s,rlm{nfgn.

9939EEBrOccasional 1o16 rllstance nur (Jogetng a dby after conpetltlon 1E

a

ueef\rl

rwa^:m-downr

to belp

uuecrular

stiffrreae).

$efgbt

training

once

a

veek

(niclweek

or

ea.rly

part

of week

orrry).

haltice

"rt;;

onpetitlon

ttrree to

four

ti.nee

e veek.

Sbuttle

rurrg

once

or tnice

a

ueek.

Sped.r/conclitioning

circrrft

twice a

week.

Colour

encl

pointing

movemente

ccasionally.

I9 EEEB:

No

long

nnc.

l{o

uej.ghts.

'One

ehuttle rrn.

Oae

or

tno

speecl

circrrits.

Occasional

otb.er

movement

rainJ:ag.

play

rourr/tiie

ti.mee.

DECrIBEts.l s

Novernberr

except no

play

for

one/tuo weekg

over

Christoas

periocl.

Occasional

long

:nrns and

ueights.

Regule.r

elruttle

nrls

and,

spela

circuit.

JAI{TIIRY: AS NOTEI,IBR

EEWAEII

Ae Novenber,

but

sHgbtLy

less

competitlve

ba.ctntnton.

}TA3CE:

AS

NOVEIBER

I&E:

Practice

and

conpetitive_bad'njnton

on1y.

Eardly

a.ny

tralning,

enJoy

end of

season

garnes.

Relax

pbysical

condltioning.

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