Type of Training:
For this training programme I have chosen the method ‘circuit training’ so I will set up a circuit which I will do for 6 weeks and I will compare the results to the results that I will have before starting the programme. There are many exercises that I can do within this circuit such as the exercises above like stretching, jogging, shooting (against a wall, inside the hoops and practising serves and overheads), skipping, running, using free weights (good for muscles).
The Circuit of Training Programme:
This rectangle is the sports hall where I will
be doing my circuit on. The numbers show
the each exercise that I will be doing at that
place. Each of the exercises will be time
limited so that when I start and when I finish
the exercise I will get measurable and accurate results. The numbers of stations are related to the number of number of exercises I chose to do. I will go to the next number after having 2 minutes of break at the end of the completed exercise. My main aim with this circuit is to build up my cardiovascular endurance, mascular endurance, mascular strength and flexibility. To show this clearly and to also show how this is going to work I will be explaining each station on its own. But before I do that I have to list the equipment needed and I also have to list and discuss safety aspects.
The Equipment;
- Badminton racquet,
- Shuttlecock,
- Hoops,
- Half the side of a court,
- Some free weights,
- Trainers,
- P.E. kit,
These (above) are all the equipment I need to complete the circuit correctly but I now have to list the safety aspects.
Safety;
- I must wear trainers in the hall, no shoes allowed,
- I must watch if anybody comes in front of me when I shoot,
- I must be very careful with the free weights as they can be very dangerous if they go into the wrong peoples’ hands,
- I must let others know where I put the hoops so that they don’t step on them and fall
- I must not be wearing any jewellery or watches as it can be very dangerous for me and for my class mates inside sports hall,
- I must never carry a mobile phone with me inside the sports hall because firstly it is against school rules and secondly it is a safety issue,
- I must not enter or leave the sports hall till my teacher says so and I must not take out any equipment without telling my teacher,
- I must let my teacher know when I start the circuit and when I finish,
- I must ask my teacher if I can use the equipment I taken,
- I must not leave any equipment around the sports hall that I took out, after I finish my circuit,
- I must inform my teacher if anything goes wrong or if anything happens to me during the circuit,
- I must tell my teacher when I have finished my circuit.
Station 1:
Here, I will be doing a quick warm up which means I will start jogging for about 30 seconds so that my muscles can start to work slowly doing this will help me to have an easier time while doing my stretches in the next stage because if I suddenly stretch a muscle that I haven’t worked on then I will have to have my P.E. kit and my trainers on which means from now on till the end of the circuit I will have to apply the safety rules to my circuit and I also have to have all the equipment needed to complete the circuit. (2 minutes break after this>>the 2 minutes of break is not included in the real exercise time)
Station 2:
This is more important then the first one because this is where I will be doing my stretches. There are many stretch types that I can do but firstly I have to start the stretching from my neck down to my legs which means I will firstly stretch my neck I can do this by doing some movements such like if you turn your head from right to left or if you face up and then face down then you will start working your muscles. Your neck should be stretched because in badminton the shuttlecock usually goes up high and you will need to make a sudden move with your neck muscles to see where it is going so that you can hit it back to the opposition. After this there is another important body part that needs to be stretched and that’s my arms. Stretching of my arms will take 20 seconds so it is 10 seconds for each arm after this I will start to stretch my legs and that will take 30 seconds so its 15 seconds for each leg. These two parts are important because these are the only parts that badminton is played with and the reason of stretching these is because if I hurt any muscles in these parts I cannot play badminton till I recover and recovery depends on how bad it is. (2 minutes break time)
Station 3:
In this part of the circuit the exercise that I will do is running because if I improve my speed I will be able to act quickly and this will allow me to run around the court faster so that I can reach the shuttlecock straight away. This will also increase my stamina if I do it often. In this same section I can also stretch my arm muscles while running because my leg muscles will already be stretching when I am running because I will be working them a lot. (2 minutes break time)
Station 4:
Here, I will practise with free weights for around 2 minutes and that is 1 minute for each arm. This will help my muscles to get better and stronger. If I get stronger I can hit the shuttlecock faster which means it will help me to win the game that I am playing and I can see the difference by doing another exercise after this and that exercise can be taking some shots. And if I can do it faster, then this means using free weights is a good way of warming up.
Station 5:
In this one I will be standing against a wall or a friend and will be practising overhead shots so that this skill can also get better. This skill is always needed in a badminton game where you hold the racquet over your head and you watch or chase the shuttlecock as it comes down and you hit it very fast from above your head to above your opponents head. It usually goes over them and you get the points but sometimes opponents can not chase the shuttlecock that good and they just miss it and lose a point. This happened to me twice and it is also the other reason for me to practise these shots.
Station 6:
Here I will be practising the most important thing in badminton. Serving. Serving is a very hard thing and can lose you a lot of points if you don’t know how to do it. For a serve you will have to keep the racquet below your waist and work your way up as you leave the shuttlecock that you will be holding in your other hand. Practising this will get you many points in the game because if you serve really good the opponents sometimes misses to hit the shuttlecock back to you.
Station 7:
Here I will be taking shot from one side of the court to the hoops that are on the other side of the court. This will help me to measure the speed that I should be hitting the shuttlecock with and by doing this I will be able find out where the shuttlecock goes when I hit it from one place or another.
Station 8:
From here I will start jogging as I have finished the warming up so this means that I can also take a few shots and keep on jogging till I feel that my muscles are back to normal or as relaxed as they can be.
Station 9:
This is where I will be picking up all the equipment and putting them back to its place. Here I will also tell my teacher that I have completed my circuit and that it went fine (or if there was any problems, then they should be told to the teacher).
Evaluation:
In this coursework I did everything that I was asked to do and my graphs also gave me good and accurate results which have proved my circuit right. There could have been better things in this coursework but my illness made me lose 3 double PE lessons where it was talked about the coursework and the lack of time we had really made it poor. Even though the coursework was a disaster I made a very good effort in putting everything together. I am hoping that this will be a good essay.
