Relevant fitness tests to support my aims.
Multi stage fitness test = this is a bleep test which participants run between two points which are 20m apart, the bleeps tell the person when to start running and when they should reach the other point. As the levels increase the beeps get closer together. This test will determine how good my muscular endurance is and whether I can run at increasing speeds with increasing tiredness. As one of my main aims is to improve my muscular endurance this test is vital to highlight any improvement made by implementing my personal exercise plan. I could not carry on after level eight; I felt this was quite good but not excellent. I would like to, with the help of my personal exercise plan, be able to achieve level 10.
Pull ups = this test just involves how many times I can lift my entire body weight to lift my head above the bar. This is a relevant test as it measures the strength of my arms which is very important in the game of badminton. The strong my arms the more power I can put into my shots and the further and faster the shuttle can travel. I managed just three pull ups. This result is just below average. Improving my muscular strength would be an advantage however this is not one of my main aims of my personal exercise plan.
Reaction time = this test involves putting a ruler against a wall and getting another person to hold it. I would then put my strong hand at the 50cm mark. My friend would then drop the ruler and I would have to catch it. The test of my reaction time is how far down the ruler I catch it. In badminton reaction time is also very important as reacting to the shuttles direction quickly is vital. Reaction time is very difficult to improve however nationally I scored excellent so this isn’t a major concern for improvement.
Illinois Agility Test = this test is rather complicated but a great test of agility. It involves lying on the floor until the timer starts, once it has started I must stand up and run following the arrows on the diagram, each circle is a cone. This test accesses the ability to change direction at speed and the transference of weight at speed. The game of badminton can be very fast and therefore changing direction at speed can be essential. The test took me 43seconds; this is also just above average.
Balance = this test involves a static balance which is timed. This is to see how long I can balance on one leg with my eyes closed. Balance in badminton is important as when stretching to reach the shuttle I need to keep my balance so not to fall. I managed to stay balanced for 20seconds this being nationally very good.
There are three main reasons for carrying out these tests. The first being after I have looked at each health related fitness and each skill related fitness and the importance of them within my game I can come back to my results to included them in my thoughts when deciding which aspects to center my training around. The second being at the end of my training program I can take each test again and compare my results to see how successful my training program has been. The third and less important reason is to see where I stand against the national average.
Now I have decided which components of fitness to improve I need to decide which training methods to use to improve them. Before I look at what methods to use I must consider the principles of training. These being, specificity, overload, progression, reversibility, tedium, frequency, intensity, type and time.
Specificity = my training must be specific to the two components I am concentrating on and the particular muscle groups used in a game of badminton.
Overload = my training must be raised to a higher level than normal to create the extra demands which my body much meet and then adapt to (this increasing my CV fitness) I can do this in three ways: increasing the intensity of my training. Increasing the frequency, how often I train. Increasing the duration, how long each training session lasts.
Progression = as my body adapts to my training program it would progress to a new level of fitness. This is what I am trying to achieve, a higher level of fitness. It is important that I remember that the most progression is made in the early stages,
Reversibility = I must not leave any large gaps in my training program as if exercise is reduced in intensity then the benefits can be quickly lost. Deterioration can set in after just one week.
Tedium = when drawing up my exercise schedule I must bear in mind that I get bored easily and therefore I must vary my timetable so not to get bored and give in.
Frequency = I have to consider how many times a week I train to create my overload so I can progress to a new level of fitness. As my training sessions go on I must increase the number of times I train each week.
Intensity = I must make sure that as I go through my training program the intensity increases session by session. To increase the intensity I could increase how long my training sessions lasts, for example increasing the session from 30minutes at the start to and hour and a half towards the end. I could increase how strenuous the session is, for example how fast I run, or how far. And how often I train, the frequency.
Type = this is linked closely with specificity. I must use the correct type for training for the area of fitness I want to improve. Is the type of training specific/suitable?
Time = the duration of the training sessions. Are they long enough to reach the level of fitness I am aiming for.
Warm up and cool down
Warm-ups and cool downs are among the most important of all principles of training. Should perform a warm-up not only to prepare the body for exercise but also to prevent injury and undue muscle soreness and discomfort following my exercise.
- Importance of my warm-up
- Improves oxygen delivery to the muscles due to an increase in the heart rate and dilation of my blood vessels through the release of adrenaline and the vascular system.
- Increases venous return and therefore stroke volume through the action of the skeletal muscle pump.
- Increased temperature reduces the viscosity of the blood improving blood flow to the working muscles.
- Increased muscle temperatures improve the elasticity of muscle fibres, which can lead to a greater force and speed of contraction.
- Increased muscle temperature facilitates enzyme activity which ensures a readily available supply of energy to the muscles.
- Increased speed of nerve impulse transmission means that I will become more alert, which can help my performance.
Because of the importance of my warm up before a match or training session I have structured it as followed:
Stage one: raising my pulse.
This part of the warm up with involve a ten minute period of light exercise, before each session of my training program I will follow this warm up. Five minutes of light jogging inside, three 100m shuttle runs of side steps, to improve muscle familiarization as side steps as constantly used to travel around the court. Then three minutes of skipping and finally three 100m shuttle runs of high knees. All of these will increase my heart rate and body temperature and help redistribute blood to the working muscles.
Stage two: stretching my muscles.
Once my muscles are warm, stretching them can follow. My stretches should take my muscles through their full range of movement each stretch I do should be held for a minimum of 15 seconds. However muscles should not be over stretched as this can also result in a serious injury.
Some of my muscle stretches may be replicated movements from badminton to ensure my muscles are fully prepared for stage three, lunging for example, a movements occurring very often at the front of the net to return a drop shot.
In badminton it is important to stretch many muscles, the diagrams below show which muscles need stretching and where they are located.
Stage three: skill-related practices.
In the final stage of warming up my mind as well as my body needs to be prepared for what is to come, especially just before a game. The focus for the third stage of my warm up should include skill related practices when my training session takes place on the badminton court. For example practicing smashes, drop shots and doubles play.
Cool downs are just as important as warm-ups.
They maintain cardio respiratory functioning, which helps speed up the recovery process.
It keeps capillaries and my other blood vessels dilated, enabling the muscles to be flushed through with oxygen-rich blood, which helps to remove fatiguing by-products such as lactic acid and carbon dioxide, which can act on my pain receptors.
Maintains my venous return mechanism, thereby preventing blood pooling in my veins, which could cause dizziness if I was to stop exercising abruptly.
It can help minimize my muscular pain associated with delayed onset of muscle soreness which could occur 24-48 hours following exercise.
To cool down after each session I will continue gentle uncompetitive play with my partner for five minutes {when pressure training} then jog for five minutes, slowly easing the pace until I finish with a walk for two minutes. All of these will ensure all of the above take place.
Safety precautions
Other safety measures can be very important in badminton to prevent injury. Such things as wearing the correct footwear to protect the ankles from turning or sprains, {good shoes also inevitably make playing easier as pushing off the floor is easier and speed can be improved with the correct grip} also having the correct grip on the racket reduces wrist injuries. Checking any equipment I am about to use before using it. Checking the court surface to make sure it is safe to play upon. Other safety issues I have taken into consideration include wearing reflective clothing when running in the dark. Telling my parents where I will be running incase anything happens to me and planning my route before I set off. Running in a well lit area arranging to run with a friend when I can.
Personal factors I need to consider
There are many factors I need to consider the may affect the way I train in the gym and on the court.
My age, I am only young and therefore have a lot of energy. I can train hard and my body will become stronger and fitter because of it. However my body is still not full developed and therefore I cannot over train and damage my body. Injury, I am very lucky I have trained and worked out for many years and have not had a single serious injury. I can suffer from aching muscles after training sessions. A good cool down can help as can a warm bath. Gender, it has been proven that males are stronger physically than females; I must not set myself targets suitable for males as these targets would not be practical.
Methods of training
Before I create and implement my training sessions I must decide on what method of training to use. The three I have chosen are: pressure training, fartlek training and circuit training for the reasons outlined below. A few other methods of training are also described below with reasons why I have chosen my chosen training method above them.
Pressure training, unlike the other methods of training involves a combination of skills and fitness. It would involve continually performing a skill as I became more and more fatigued. With practice my skill level could be improved with increasing tiredness as well as my cardio-vascular fitness. For example I could practice smashes from a set area on the court which would help me keep my consistency from that area of the court. Moving around I could learn to smash well from each part of the court. A game situation often helps me understand my shots in a game context and not just in isolation. This is a very good method of training as it helps me improve both my cardio-vascular fitness and muscular endurance, my two major aims for my plan. It also allows me to improve my physical fitness as well as my mental preparation and awareness on the court.
Fartlek training, this type of training involves alternating between fixed periods of exercise and light exercise/rest for recovery. Also he intensity and type of exercise are varied though changes in pace, terrain and style. There are no fixed amounts of each component and a program can be planned to suit my individual fitness need {this taking into account specificity}. The effect of fartlek training on my body will be an improvement in aerobic and anaerobic fitness, an increase in muscular endurance, an increase in metabolic rate, an increase in cardio-vascular fitness and a decrease in body fat percentage. I have chosen fartlek training as it would replicate the changing pace within a badminton game. Also with an increase in CV fitness and muscular endurance I will be able to carry on playing to the best of my ability further into the game. And will get my muscles used to the fixed periods of rest then play.
Circuit training, this type of training involves a series of exercise or activities each one taking place at a separate station or piece of equipment. Each station involves an exercise aimed at specific muscle groups in the body which would have an advantage in the game of badminton if improved. {Another example of specificity.} The exercises are arranged so that muscle groups alternate between work and recovery, this allowing lactic acid to disperse and so that opposing muscle groups are worked equally for a balanced strength distribution. My circuit training will take place in the gym involving different pieces of equipment explained in my session plans. The sessions will be designed to improve both aerobic and anaerobic fitness, as well as CV fitness and muscular endurance. The rest intervals between each stop will decrease each week, the level at which I train will increase each week to create an overload.
Outline of my ten training sessions
As above you can see I have decided to implement five circuit training sessions, three fartlek training sessions and two pressure training sessions.
As each circuit training session passes I will decrease the time of rest between each piece of equipment. Increase the levels I am working at and the duration of time I will be working for. When weight machines are built into my circuit I will increase the weight and the number of reps I do. Introducing these into my exercise program will cover both the progression and overload principles.
As each fartlek session passes I will increase the intensity of the sessions by sprinting for longer and increasing the duration of the three parts from 10 through 15 to finally 20. No badminton match I have ever played has lasted longer than 20 minutes therefore training over this amount of time would not be specific. One of my fartlek sessions will take place in the swimming pool as this will vary my surroundings which could help me stay motivated. By doing all of these things I will cover the principles of overload, progression, tedium, and intensity.
My pressure taking sessions will take place on David Lloyd badminton courts with either my coach or partner. The sessions will not really vary. The intensity will increase slightly
Training session one, Monday
Fartlek training, this particular method of training is a lot simpler than both pressure training and continuous training. My first fartlek session will involve three ten minute continuous runs; the three sections represent the three games that can make up a badminton match. {As badminton matches are usually best of three games}. The most important part of the training will be the different speed at which I travel and not the terrain, as badminton is always played on a flat surface. The different speed I train at will replicate the changing pace in a badminton game, this making my training more specific. This is inevitably how I want my training to be.
Session plan
Aim = my aim for this session is to improve the muscular endurance in my legs, and to prepare my body for the demanding time during a match. Getting my body used to changing pace and oxygen needs quickly.
I will begin with my warm up as outlined in my introduction; I will follow the same thorough warm-up routine for each session for the reasons also stated in my introduction.
3 minutes light jogging
30 seconds all out sprint {this is how I travel forward and backwards on a court}
2 minutes fast jogging
2 minutes side stepping {this how I travel diagonally and left/right on a court}
30 second all out sprint
2 minute light jogging
5 minute break {equivalent to the time out between matches}
During this break I will jog lightly on the spot followed by some easy stretching so not to let my body get cold. {This reducing the risk of injury} during this period I will also make sure I take in fluids so not to dehydrate.
2minute hard jogging
1 minute light jogging
30 seconds all out sprint
2minute side stepping
30seconds all out sprint
1minute light jogging
30 seconds all out sprint
2 minute hard jogging
30 second all out sprint
5 minute break {equivalent to the time out between matches}
During this break I will jog lightly on the spot followed by some easy stretching so not to let my body get cold. {This reducing the risk of injury} during this period I will also make sure I take in fluids so not to dehydrate.
1 minute hard jogging
45 second all out sprint
1 minute light jogging
1 minute hard jogging
45 second all out sprint
1 minute side stepping
1 minute hard jogging
1 minute side stepping
30 second all out sprint
2 minutes light jogging.
I will then complete my cool down as described in my introduction and for the reasons stated in the introduction. I will again follow this cool down after every session to ensure my safety.
Training session two, Thursday
Aim – my aim for this session is to improve my muscular endurance in my legs and improve my cardio vascular fitness.
I will begin with my warm up as outlined in my introduction; I will follow the same thorough warm-up routine for each session for the reasons also stated in my introduction.
My first training session will be circuit training in the gym. I will use a number of machines to achieve my aims. For each piece of equipment I will be having a two minute rest ensuring I take in fluids regularly so not dehydrate.
Cross Trainer = 15minutes, level 9, heart rate target of 145bpm.
Two minute rest/traveling time.
Rowing machine = 10mintues, resistance 5, target heart rate of 145bpm.
Two minute rest/traveling time.
Treadmill = 10mintues, speed 8.8kmh, incline 1.5m, target heart rate 140bpm.
Two minute rest/traveling time.
Sitting bike = 10minutes, level 7, target heart rate 135bpm.
Two minute rest.
I will then complete my cool down as described in my introduction. I will again follow this cool down after every session to ensure my safety.
Observations
As this was my first session I was rather nervous that I would have over stretched myself. However I felt that my session went very well. I was able to raise my heart rate to the necessary rate without changing levels or intensities. I tried to vary which muscle groups I worked so not to fatigue one muscle group
Evaluation
I believe my personal exercise plan has proved to be successful when
Training session three, Tuesday
When pressure training I need the help of my coach or partner both of which are stronger singles players than myself. Usually playing against a weaker player does not have as strong benefits as playing against someone who is better than me. During drill my partner/coach will act as my feeder.
Aim = to improve my badminton core skills level. Improving my shots, increasing their power and speed. Improving the muscular endurance in my racket arm and improving my movement around the court.
I will begin with my warm up as outlined in my introduction; I will follow the same thorough warm-up routine for each session for the reasons also stated in my introduction.
Session plan
20 successful forehand full court clears
20 successful backhand clears
2 minutes playing a net shot game where everything behind the service line is out.
30 successful smashes
5 minute break to take in fluids.
20 forehand drops from the back of the court
20 backhand drops from the back of the court
10 minute game against my coach or partner
I will then complete my cool down as described in my introduction and for the reasons stated in the introduction. I will again follow this cool down after every session to ensure my safety.
Training session four, Saturday
Aim – my aim for this session is to improve my muscular endurance in my legs and arms as well as to improve my cardio vascular fitness.
I will begin with my warm up as outlined in my introduction; I will follow the same thorough warm-up routine for each session for the reasons also stated in my introduction.
This training session will be much the same as the last one however will also involve the weight machine. I will use the weight machines on a low weight and do numerous reps as this improves muscular endurance not explosive strength. I will use a number of machines to achieve my aims including: cross trainer, treadmill, stepper, rowing machine, bike, leg curls, leg lifts, leg extensions, bicep and triceps curls and shoulder press. For each piece of equipment I will be having a one and a half minute rest ensuring I take in fluids regularly so not dehydrate.
Cross Trainer = 15minutes, level 10, heart rate target of 145bpm.
One and a half minute rest/traveling time.
Rowing machine = 10mintues, resistance 6, target heart rate of 145bpm. One and a half minute rest/traveling time.
Leg lifts = weight 10kg, 20 continuous reps.
One and a half minute rest/traveling time.
Biceps curls = weight 5kg, 20 continuous reps.
One and a half minute rest/traveling time.
Treadmill = 10mintues, speed 9.0kmh, incline 2, target heart rate 140bpm.
One and a half minute rest/traveling time.
Leg extensions = weight 20kg, 20 continuous reps.
One and a half minute rest/traveling time.
Triceps curls = weight 5kg, 20 co9ntinuous reps.
One and a half minute rest/traveling time.
Bike = 15minutes, level 7, target heart rate 135bpm.
One and a half minute rest/traveling time.
Leg curls = weight 10kg, 20 continuous reps.
One and a half minute rest/traveling time.
Shoulder press = weight 10kg, 20 continuous reps.
I will then complete my cool down as described in my introduction. I will again follow this cool down after every session to ensure my safety.
Observations
Training session six, Thursday
Aim – my aim for this session is to improve my muscular endurance in my legs and arms further as well as to improve my cardio vascular fitness especially when running
I will begin with my warm up as outlined in my introduction; I will follow the same thorough warm-up routine for each session for the reasons also stated in my introduction.
This training session will be much the same as the last one however will also involve the weight machine. I will use the weight machines on a low weight and do numerous reps as this improves muscular endurance not explosive strength. I will use a number of machines to achieve my aims including: cross trainer, treadmill, stepper, rowing machine, bike, leg curls, leg lifts, leg extensions, bicep and triceps curls and shoulder press. For each piece of equipment I will be having a one minute rest ensuring I take in fluids regularly so not dehydrate.
Cross Trainer = 20minutes, level 12, heart rate target of 145bpm.
One minute rest/traveling time.
Rowing machine = 15mintues, resistance 7, target heart rate of 145bpm.
One minute rest/traveling time.
Leg lifts = weight 15kg, 25 continuous reps.
One minute rest/traveling time.
Biceps curls = weight 10kg, 25 continuous reps.
One minute rest/traveling time.
Treadmill = 15mintues, speed 9.4kmh, incline 2, target heart rate 140bpm.
One minute rest/traveling time.
Leg extensions = weight 20kg, 25 continuous reps.
One minute rest/traveling time.
Triceps curls = weight 10kg, 25 continuous reps.
One minute rest/traveling time.
Bike = 15minutes, level 9, target heart rate 135bpm.
One minute rest/traveling time.
Leg curls = weight 15kg, 25 continuous reps.
One minute rest/traveling time.
Shoulder press = weight 15kg, 25 continuous reps.
I will then complete my cool down as described in my introduction. I will again follow this cool down after every session to ensure my safety.
Evaluation
My personal exercise plan has been proved to be very successful. I have learnt how exercises improve different aspects of fitness. And my game has noticeably improved.
Effectiveness of my personal exercise plan towards my stated aims
Improvement in cardio vascular fitness = because in all of my training method I have been raising my heart rate forcing my heart to work hard pumping oxygen to my striving muscles. I can tell my cardio-vascular fitness has improved as my heart rate returns to its normal rate quickly. I do not get out of breath so easily and I can carry on working at a high intensity for a longer period of time.
Improvement in muscular endurance = because of my weight training with low weights and a high number of reps my muscles have be used to being worked over a longer period of time. My fartlek training also helped as my legs are now used to moving continuously for a prolonged period of time. This is very helpful as I can now move about the court without tiring; I can get to shots later in the games whereas before I did not have the energy to carry on. I can tell that my muscular endurance in my arms as improved, this being through my circuit weight training in the gym and my pressure training where my arms work hard whilst playing textbook badminton shots.
I have also noticed there has been a slight improvement in my muscular strength in both my arms and legs. This is purely due to the amount of training I have been doing and not a specific type of activity. I can tell that my strength has improved as my shots travel further and faster.
Here are the results of the fitness test I took before and then after my training sessions.
