I have chosen badminton for my personal exercise programme. I will enhance my performance by improving power (both arms and legs) and speed (agility).

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Personal Exercise Programme


I have chosen badminton for my personal exercise programme. I will enhance my performance by improving power (both arms and legs) and speed (agility).

Principle of Training

Specificity - It refers the relevance of the choice of exercise to the activity to be improved. It does not govern just the muscles, fiber type and actions used, but also the energy systems which are predominantly stressed. The energy system used in training should replicate that predominantly used in event.

Progressive overload - It considers the intensity of the training session. If the exercise takes place on a regular basis the body's system will adapt and start to cope with these stresses, the intensity of training will need to be gradually increased in order for further improvement to occur.

Reversibility - Performance will deteriorate when training ceases or the intensity of training decreases for extended periods of time. Because you don't use it you will lose it.

Variance - The idea of variance is that training loads and skill demands should be varied with time. There are 3 sets of reasons for this.

. Physiological reasons - Fatigue, depletion of energy reserves, rising of response threshold to stimulus, muscles soreness and so on, they are the effects of the repeated and prolonged stress on biological systems. Therefore, it is necessary to vary loads so that none of these factors causes regression.

2. Psychological - It tends to remove the emotive stress of coping with large amounts of exhausting and painful work. It also enables learning and activity targets to be reassessed. Motivation will be improved as well

3. Periodisation - It is a concept which centered on a cycle load design principle and enables to vary intensity, duration and frequency of activity in a structured plan.

Individual needs - The factors that need to taken into account when designing a training programme are described below.

. Fitness needs - Programme are set to meet the needs and abilities of an individual. Different individual has different needs and abilities. Fitness levels can be determined by a fitness testing assessment.

2. Psychological needs - The personal importance of psychological needs (e.g. Motivation) varies greatly between individuals. Training also should be organized so that clear goals are set and realistic targets for attainment agreed and understood.

3. Maturation - Child or immature people cannot be put into high training load, it can be dangerous as their muscles haven't grown up yet. In addition, their physical skill learning is much slower process for older individual.

4. Male/Female - The size and the strength of the female are usually less and therefore loads need to be adjusted accordingly.

5. Cultural differences - Different attitudes to exercise and its place in one's lifestyle can play an important part in the effectiveness of training.

The F.I.T.T. regime

- F = frequency of training (how many times per week)

- I = intensity of exercise (depends upon the type of training occurring)

- T = time (time or duration that the exercise is in progress)

- T = type of training (interval, continuous, Fartlek, plyometric etc)

Different training programmes have different F.I.T.T. In my case, I have chosen plyometric training for my type of training. It has long been established that muscles generate more force in contraction when they have been previously stretched. So the intensity of the exercise usually is quite high. The duration would not be considered in isolation since intensity of training often determines the duration of the training session. The programme would only performed 3 or 4 times per week as sufficient rest days are required for the body tissues to repair themselves following the high intensity work.

Warm Up - An exercise cannot not be without any warm up and cool down. They are so important because of many reasons. A further warm-up is to raise the body temperature. It has been shown that ATP conversion; glycolytic enzyme action and muscle reaction response times are quicker at a slightly higher temperature. Blood viscosity slightly reduced at higher temperature, so that the blood flow and its ability to pass through the capillary system are improved. Light muscle stretching prepares the musculature for operation over its full range. It is also to reduce the risk of injury with effective warm-up.

Cool Down - The purpose of doing cool down is to flush the capillary system with oxygenated blood, thereby enabling oxygen debt in muscles to be fully purged and lactic products of lactic anaerobic work to be converted and removed. This limits muscle soreness and enhances recovery.


Badminton is a very fast game. Not only speed and power maintained are crucial, but flexibility also is very essential. If I am not fast enough, I couldn't hit the shuttle back; if I don't have enough power to hit back the shuttle, opponents can return it easily. In addition, Flexibility allows me to do many kinds of smooth actions such as drop shot, backhand clear etc. Refer to my research; there is 60%-70% of the energy derived from aerobic system during the match. The other energies are derived from ATP-PC and lactic system. Skill is also one of the main important components I have to concern, but the opportunity of playing at my level of badminton is limited. Therefore, I can only focus on improving my fitness.


I am going to design the programme to improve my arm power, leg power and agility as they are indispensable components of badminton. Before designing the programme, tests are required. It can be used to:

-Predict future performance

-Indicate weakness

-Measure improvement (progression)

-Motivate the performer

Overhead medicine ball throw test

Illinois Agility Run Test

To undertake this test you will require:

- Flat surface

- 8 cones

- A stop watch

- An assistant

The length of the course is 10 metres and the width (distance between the start and finish points) is 5 metres. On the 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.

The Illinois Agility Run Test is conducted as follows:

. 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 his command to the athlete completing the course.


The following table is for adult athletes.



Above Average


Below Average



<15.2 secs

5.2 - 16.1 secs

6.2 - 18.1 secs

8.2 - 18.3 secs

>18.3 secs


<17.0 secs

7.0 - 17.9 secs

8.0 - 21.7 secs

21.8 - 23.0 secs

>23.0 secs

Sergeant Jump

To undertake this test you will require:

- A wall

- 1 metre Tape Measure

- Chalk

How it works

The athlete:

- chalks the end of his finger tips

- stands side onto the wall, keeping both feet remaining on the ground, reaches up as high as possible with one hand and marks the wall with the tips of the fingers (M1)
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- from a static position jumps as high as possible and marks the wall with the chalk on his finger tips (M2)

The coach then measures the distance from M1 to M2. The test can be performed as many times as the athlete wishes.


% Rank




76.20 - 81.30 cm

86.35 - 91.45 cm

81 - 90

71.11 - 76.19 cm

81.30 - 86.34 cm

71 - 80

66.05 - 71.10 cm

76.20 - 81.29 cm

61 - ...

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