Before starting the devised circuit below, it is necessary to do a proper warm-up in order to avoid any body problems later on. Below it is written in step format.
- Run/Jog around the field/gym. Five Laps around in total.
- Then stretches are performed. First stretch, hold the leg and lift it up backwards all the way until it is almost touching the back. Then hold it for about 10 seconds. Then switch to the other leg and hold it for 10 seconds also. Then repeat it again and move to the next stretch.
- Then hold the legs on the floor and lift the back heel up of one leg. Rotate the foot on the same point. Repeat it with the other leg also.
- Hold the hand and stretch the biceps and triceps. Repeat it twice.
- Rotate the hand just normally around and then relax. Just walk a few steps and keep yourself relaxed.
Below I have described how each station works with a diagram each and then later on described how it overall would work.
1st Station:
This station is to be training speed and agility. Training speed is not a separate factor as it comes with agility. This station requires the following equipment and it is a station, which trains agility and speed for badminton only.
Equipment Required:
2 Badminton Racquets
20 Shuttle Cocks
A Badminton sized court (doesn’t have to be a badminton court)
A net provided in the center of the court separating court into two
3 people (on the court)
Process:
This station is very simple. There can be three people at once on the court. Person A stands on one side of the court and Person B and C on one side of the court. Person B and C have ten shuttlecocks each. Person C starts the drill when he first shoots a shuttlecock all the way to the back of the court. The person A has to be able to hit this back to the other side of the court. As soon as person A hits the shuttle cock from person C, person B has to throw the shuttlecock over the net and person A has to run all the way to the front of the court and hit it. Then again person C hits to the back of the court and the cycle keeps going on. This should be done for about 30 seconds for one person. After the 30 seconds person A just gets his breath back and then they rotate. Person A goes into the position of Person C, Person B in the position of Person A and Person C in the position of B. Again they repeat it for 30 seconds and a rest interval and again they switch around. Thus one round would be 3 minutes or about 3 minutes 30 seconds. If there are only three people performing this drill on this station then they can go again through the cycle. Thus the total time required at this station is 7 minutes. But an extra minute is required, as they would need rest time. Therefore total time is 8 minutes at this station.
Relation to Fitness Component:
This is straight away training the sport related fitness component. In Badminton a similar scenario is seen and therefore this is training agility and speed. Agility is trained, as the person alone on one side of the court has to run back and forth while maintaining his speed. Also his hand has to be quick enough in order to hit the shuttlecock back over the net.
2nd Station:
This station is training Muscular Endurance. Below are listed the equipment required:
Equipment Required:
A bench
2 mats
A badminton sized court without net
The drill is self explanatory from the diagram. You start at point A where you have a bench set up. You keep climbing up the bench and then back on the ground. Do this for two minutes approximately and then rest for 1 minute. Then move to point B where a mat is set up and push-ups have to be performed for one minute. Then move to the next destination meaning Point C with a one-minute rest time in the middle. It keeps going on until you reach the last rest time where your rest is two minutes and you end this station. Therefore the total amount of time required on this station is about 12 minutes.
Relation to fitness component:
Muscular Endurance can be trained by making the muscles work and work until they become stronger. They have to become used to the work and the load put on them. Therefore this station is allowing that to be done and at the same time not working them too much. As time goes by if this station is performed again then the amount of rest time between each point can be reduced and the amount of time each activity a point is performed can be increased. But this depends on the person’s capability. Here at this station the person is being worked hard and his muscles are working for some long periods of time and thus muscular endurance is being improved.
3rd Station:
This station is training speed and agility. Below is listed the equipment required.
Equipment Required:
22 cones/markers
A badminton sized court but without a net in the middle
Process:
The above drill is similar to an agility test. The set up has to be done like shown above and the distance between each cone has to be approximately 1 meter. In this drill one person has to do it at once, and keep practicing it. The person lies at the start lines in line with the red cones. He is facing and lying on his stomach with his face facing towards to the cones. When ready the person quickly stands up and runs as fast as he can through the path made on the diagram above with the lines. He/She goes between the cones as fast he can with maintaining his speed. It should take him about 30-45 seconds to complete this route. Then he has 1 minute of rest time. If there are more people they can go on. So therefore if there are three people doing the stations, and on this one also, each person gets approximately 2 minutes as rest time as each person takes 45 seconds to complete. And after the person has completed the cones have to be adjusted and that should take one minute. Each person has to go twice through this route and therefore if there are three people it should take them 6-7 minutes at this station.
Relation to fitness component:
This drill on the 3rd Station is training and testing agility and speed. As we can see the person has to change direction between the cones and at the same time maintain his speed. Thus he is training agility and the more he does this drill the better he gets at maintaining his speed and changing his direction at the same time. If the person is improving his agility through drill the speed will automatically improve. Also another method to improvise this drill could be by making the person in a sprint position, which will affect the speed fitness component more rather than agility.
4th Station:
This station is to improve muscular endurance. Below are listed the equipment needed:
Equipment Required:
Weights (Both Light and Heavy)
Process:
In this drill both light and heavy weights are to be lifted continuously by the hand. This way the triceps and the biceps are made to work. If the pain occurs while lifting the weights, this is good as this shows that the muscles are working and to some extent are being overloaded. But after sometime if the pain continues stop and wait for 30 seconds and then continue again. Therefore this station should be taking approximately 3-4 minutes. Remember if the lightweights are too easy to lift and then lift the heavy ones.
Relation to fitness component:
In order to improve muscular endurance it is necessary to make the muscles work harder and make them stronger and this is what the weights in this station will be doing. Therefore by doing this drill in this station it would be improving the opportunity for a smash to be kept on going and a game to be longer.
5th Station:
This station is a combination of all, and is focused on training both speed and agility and muscular endurance. Therefore the below equipment is required.
Equipment Required:
Badminton Court
Two Racquets
Shuttlecock
Two players at least
Process:
The process is quite simple. This is a rally game. One has to try to test out the training they have done all throughout the circuit. They have to play a rally game in which each person has to try to perform only long shots and drop shots. Each player on each side of the court has to try to make the other person run and get tired. A smash is not allowed in this station, as it would not be suitable. Therefore they have to keep going on until 15 minutes and count their scores. Then they switch sides and again play for 15 minutes.
Relation to fitness Component:
The two players are getting to practice their agility and speed skills in order to keep the badminton shuttlecock going on. They are also practicing their shots and as they are playing for 30 minutes they will be practicing their muscular endurance.
Bibliography:
http://www.badmintoncentral.com/badminton-central/techniques-content2.php3
http://www.eis2win.co.uk/gen/factfile_3.aspx
http://www.sport-fitness-advisor.com/agilitydrills.html
http://www.uwm.edu/StudentOrg/badminton/about.html
http://www.fitness-training.net/muscular_endurance_strength/
http://inin.essortment.com/fitnesscircuit_rytm.htm
Overall, the Fitness Circuit:
