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PEP For Badminton

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Name Ryan Langdon Age 15 Gender Male Date of birth 15/02/1992 Likes Smashing and returning smashes Dislikes Rallies and drop shots I am writing a Personal Exercise Plan (PEP) on my sport badminton. Competitive badminton is a highly explosive and skilled sport, and requires a good proportion of overhead shots. For that reason, I am aiming to improve my muscular strength, to therefore be able to smash harder and gain more points. In badminton, the power of your shots would come from shoulders and forearms. This is because the overhead arm action used in badminton is more of a wrist movement then any other. So when weight training I will mostly concentrate on my forearms and shoulders. I am also aiming to improve my speed. If I can improve that, then I will have a better chance of returning smashes and moving to play certain shots. Increasing the size of my leg muscles will help to improve my speed. By the end of my PEP I would like to be able to be noticeably stronger at smashing, and also faster around the court. I can do this by using certain training methods. I think that interval training will help me speed up as it involves periods of work and periods of rest repeatedly. Another training method that will help me to meet my goal will be weight training, as it increases muscle size and strength. This is needed to play harder and faster shots. To test that my PEP has worked for speed, before I start it I will run 100 metres and take an average of my times. After my 6-week plan is over, I will then see how fast I can run 100m, and compare times to see if I have improved. I will also note down the weight I am lifting now (as well as the number of reps), and compare it to the weight I am lifting after my PEP, to see if my muscular strength has improved. ...read more.


4. Recover by bringing your feet together and standing upright. Running But Kicks (20 reps) Purpose: To stretch the quadriceps and hip flexors. 1. Begin running by flexing your knee and bringing your heel back and around to your buttocks. 2. Maintain a slight forward lean throughout the drill, and stay on the balls of your feet. 3. Complete 20 kicks within 10 yards. Running High Knees (20 reps) Purpose: To stretch the quads, low back and shoulders. 1. Execute proper running form; keep your elbows at 90� and drive your hands up to chin level and back to your rear pocket. 2. Stay on the balls of your feet, and drive your knees up as high as possible, and then down as quickly as possible. Running Carioca Purpose: To stretch the abductors, adductors, ankles and hips. 1. Stay on the balls of your feet with your hips in a low semi-squat position. 2. Begin the drill by twisting your hips and crossing one leg in front of the other, bring your trail leg through, and cross your lead leg behind the trail leg. 3. Your shoulders remain square through the entire drill. Power Skip Purpose: To further prepare your body for full speed action. The power skip is executed by doing an explosive, exaggerated skip while emphasising height rather than distance. Emphasise a big arm swing and explosive knee lift. Static Stretches Warm Ups The main effect of a warm up is to raise body temperature, which therefore includes muscle temperature. It also prepares you for harder exercise by speeding up your heart rate. It also increases metabolic rate, which makes you release energy faster. Active warm ups divert some of the blood to the muscles so that oxygen and energy gets to them quicker. A warm up also reduces the risk of stress on your heart. Warm ups also make your muscles more flexible, so they are less prone to stress or tears. ...read more.


This made me work really hard to keep up an average speed of 15 secs throughout. Next week to overload I am going to try and run even faster and push myself more. FRI Cont. Training Walk briskly for 5 minutes. Do both types of stretches shown previously. Practice drop shotting over the net, allowing it only to be in the front of the court. A 5-mile jog to Kirkham and back. Slow walk for 5 minutes Static stretches. A strenuous run. I still ran with an average time of 8 and a half minutes. It didn't tire me out as much however. Day Warm-Up Training Cool Down Evaluation MON Weight Training Jog for 5 minutes. Do both types of stretches shown previously. Shuttle run to different parts of the court, increasing distance each time. Arm Workout (see 'Arm Workout' over the page) Repeat Three Times Slow jog for 5 minutes Static stretches. As it was my last workout, I increased the number of reps in each set to 15. I found this workout hard. I worked to failure on the lateral pull downs and I therefore only managed 13 reps. Other than that I managed everything else. WED Interval Training Jog for 5 minutes. Do both types of stretches shown previously. Practice returning smashes and smashing in intervals. 100m sprint in intervals. Rest period of 5 minutes between each sprint. Do 10 sprints Slow swim, 3 lengths. Static stretches I was pleased with myself after this workout. I averaged at 14 seconds per sprint, and wasn't as tired as last week once I had finished. My legs however, were aching. FRI Cont. Training Walk briskly for 5 minutes. Do both types of stretches shown previously. Practice drop shotting over the net, allowing it only to be in the front of the court. A 5-mile jog to Kirkham and back. Slow walk for 5 minutes Static stretches. I pushed myself and averaged 8-minute miles. This was really tiring, and overloaded my body. I have improved greatly however. ?? ?? ?? ?? Ryan Langdon ...read more.

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