But when heading forwards this does not always happen my line of gravity is outside my centre of gravity because I am leaning forwards and don’t have my knees bent because I was in the action of running forwards.
When setting up for the return of serve on the even side of the court I usually start with my left foot as the forward foot and the right as the back and they are positioned near the centre line of the court about halfway up. My knees are bent slightly for stability and better reaction time and my body weight is positioned centrally adding to my body’s balance. My body positioning is side on allowing me to be able to cover the back, front, left or right side of the service box. My racquet arm is on my forehand side the racquet head is about head height, the elbow is bent which allow me to play any shot and react to any serve, while my non-racquet arm mimics the racquet arm providing me with more balance.
While on the odd side of the court most of these things stay the same except the right foot becomes the front foot and my racquet arm is on the backhand side of my body.
Observing participant:
I will be observing Ahsan anwar (11.3), a student who wants to be a participant in the sport o badminton. He enjoys playing the game and very committed to the sport. His targets are to
- Improve his accuracy with the placement of the shuttle while performing a serve.
- Improve his agility
- Improve his strength in his lower arm so that he can perform a smash, without any effort.
- Improve his co-ordination with the shuttle, and be ready with the opposing player#
To make sure he complies with these targets he will be taken through a number of tests which will put him to his limits, according to his fitness.
These warm exercises will help him.
Warm Up Exercises
The following exercises will completely warm up all the body parts and ensure you do not come across any injures, do them continuously and ensure you do between 20 to 30 reps of each
1) Jumps
Feet together hands down at your sides. Bend your knees slightly and jump about 6 inches off the floor. As you jump spread your legs to shoulder width apart and raise your arms out to the side and above your head. Do this 30 times; it is a good all over warmer.
2) Alternate Toe Touches
Start with your legs straight shoulder width apart. Bend your torso over so tat you are parallel with the floor then proceed to touch the left toe with your right hand by twisting your body then alternate by touching your right toe with your left hand repeat 30 times
3) Squats
Stand with your feet shoulder width apart hands on your hips slowly keeping your back straight squat down until your thighs are just below parallel with the floor then return back to the starting position. Perform 20 reps.
4) Seated Stretches
Sit on the floor with your legs at 90 degrees apart. Stretch your arms out in front of you and try and touch your left toes firstly. Stretch until you feel a puling sensation in the hamstrings then back off slightly and hold the stretch for 20 seconds. The try touching your right toes in the same manner and repeat.
5) Torso Stretches
Assume a normal press up position on the floor with your hands straight shoulder width apart and your weight on your toes. Now keeping your arms and legs straight lower your hips to the floor to feel a torso stretch, hold for 20 seconds and repeat 20 times.
6) Press ups
Assume the normal pressup position on the floor arms just less than shoulder width apart. Then lower the chest towards the floor by bending the arms, then press the arms back straight ensure you keep your body straight as you perform the exercise.
ABDOMINALS:
Leg Raises
The starting position is laid flat on the floor with your arms stretch out above your head. Your legs should be outstretched in front of you with a 20 to 30 degree bend at the knee ankles together. Keeping your head and back firmly on the floor raise your legs up 12 inches off the floor and tense your abdominals in that position for 2 seconds. Lower your legs but do not rest them on the floor, keep them 2 inches above the floor (this keeps the tension on the abs) hold this position for 1 second, then raise the legs to 12 inches above the floor and repeat the cycle for initially 10 reps. You will find that as you perform this exercise more often hat you will be able to do more reps, keep increasing the reps to get the burning feeling in the abs.
Knee-Raises
The starting position is sit on the end of a flat training bench. For optimum results have your body at a 45 degree angle with your hands firmly grasping the sides of the bench. Extend your legs downwards in front of you ankles together so that your legs are in the same line as your body, feet just above the floor. Now simultaneously bring your knees up as far as you can towards your chest by bending your legs tensing your abs as you do so and hold for 1 second. Lower your legs to the starting position and repeat until you are unable to do anymore reps do 3 sets of this exercise.
This is the table on which I will record the badminton play while. From this table I will be able to tell on what skills he has to improve and what skills, he is good at.
Ahsan as you can see is a overall good player and is able to use an extensive variety of shots and techniques. He has many strong point aswell as weak ones.
Observation conclusion:
Looking at the table I will construct a training program to improve on the specified skills and abilities. I will have to be able to, move up a step from simple to complex skills. Complex skills is when a skill is beyond the reach of normal , basic player ,a complex skill is a non-transferable skill , and therefore need more and take more control.
A simple skill is is a skill that is simple and straight forward with very little subsections to go through to perform the skill such as a sprint. This skill also requires little concentration and cognitive ability of the performer. Short span of attention.
A complex skill involves a large attention span because they are complicated and are practiced in training over and over to make it easier to perform in competition.
Feed back and arousal is an important factor in the life of a performer, for example in an instance you may be performing a game not so well, the feedback may allow you to be able to see and understand the key problems, so that you can improve on the specified skill.
There are two types of feedbacks: Knowledge of performance, and knowledge of result;
First of all knowledge of performance is when it is acquired, from a friend or coach, and if it was correct and the skill was performed to the best ability. Then knowledge of result is when you can asses your own skills, via recorded video.
Motivation:
Motivation is a feeling and a vital factor when achieving goals; motivation is the desire and the enthusiasm of playing a sport- if you are motivated no matter what the consequences you are more likely to play the sport. There are two types of motivation Intrinsic and Extrinsic motivation. Firstly extrinsic motivation is all the external factors affecting the player, such as the luxuries, fame, money, etc, and Intrinsic motivation is the opposite , these are things as your determination, your courage , your enjoyment etc. understanding the rule of the game
Understanding the game:
In badminton you can either play singles or double. Before you can get started you need the following utensils.
- field
- net
- racket
- shuttlecocks
Field:
The size of the field depends on whether you play single or double. If you play single the field is a little smaller on the sides (see graphics), if you play double the outer lines border the field.
Net:
The net divides the field into two parts. It should be 1.55 metres high and you need to play the ball over the net.
Racket:
The badminton-racket is very light. Badminton is a quick sport in which the player needs good reflexes and at the same time accurateness. The little weight of the racket makes everything a little easier. Rackets for badminton are not very expensive.
Shuttlecocks:
The most important thing in this sport is the ball. You always need to control whether it is ok or broken in any way. The course of a broken shuttlecock can not be controlled by the player. With shuttlecocks you can expect a high wastage and therefore you should always take some more shuttlecocks with you if you want to go and play badminton.
Rules
The rules for singles and double don’t differ too much, so let’s start with the basics.
Before a game starts it must be decided who puts the ball into play. In order to decide this fairly one of the players drops the shuttlecock on the floor. The player to whom the shuttlecock points can decide who shall make the opening stroke.
Now let’s see about playing, counting points and mistakes:
- Every game consists of two sets.
- After a set the players change the sides of the field.
- A set is won as soon as one party achieves 15 points. If both parties achieve 14 points and the score is 14:14 the party which has first achieved 14 points is allowed to extend the set to 17 points.
- If after 2 sets the game is not yet decided because each party has won one set, a third set is played. Within the third set the players need to swap sides after 8 points. The winner of the third set is the winner of the game.
- Whoever hits the serve has to play the ball into the opposite side of the field.
The serve in a singles:
If the party with the serve makes a mistake the other party gets the serve but the score does not change.
The serve in a double:
Each player of a party is allowed to put the ball into play (Exception: At the beginning of a set the person who stands on the right has to hit the first stroke.)
If a party got a point the players have to swap positions. If this party makes a mistake they lose the ball and the other party has to put the ball into play. If then they get to put the ball into play again it is the other partner’s turn.
Mistakes:
- Making the serve a player hits the ball above the height of his hip.
- The ball does not land in the right or not at all within the borders of the field (see graphics)
- The ball is hit and gets into the net or beneath the net.
- The ball is hit before it has crossed the net.
- A player’s racket or body touches the net when the ball is into play.
- A player’s body touches the ball
- One party hits the ball twice in a row.
Technique (Basics)
How to hold the racket:
In order to hold the racket right you first of all need to make sure that it stays firm in your hand. Most people do good right from the start except for the position of the thumb. You need to turn your thumb to the inside so that you can hit the ball harder.
Hitting Technique:
When you hit the ball it is important that you do not only use your forearm but the whole arm and shoulder.
Overhead-Clear:
The Overhead-Clear is used if you feel like your opponent is getting the better of you. You point at the ball with one hand, bend backward and try to hit the ball at the highest position. The ball is then supposed to land far at the back of your opponent’s field.
Smash:
Smashing means that you hit the ball very hard while you are jumping. It’s not about jumping as high as you can though. It is better if you stand in front of the ball and only jump very quick when it is right before you.
Position in case your opponent is going for a smash:
As soon as you notice that your opponent is going to smash the ball you need to move to the middle of your field and keep the racket at the height of your hips. Now you can reach to more easily to the left or to the right. This is positive because your opponent will try to put the ball into one of the outer corners and you don’t know which one. But be careful! He might as well just pretend to smash and then play a very short ball just shortly behind the net.
Various physical, tests will be going on ,these will be done and recorded as the fitness results. These tests will ensure the, speed endurance, and the strength of Ahsan will increase.
Introduction
The objective of an evaluation test is to monitor the development of an athlete. This test, used on a regular basis, can be used to:
- predict future performance
- indicate weaknesses
- measure improvement
- enable the coach to assess the success of his training programme
- place the athlete in appropriate training group
- motivate the athlete
Objective
The objective of the Illinois Agility Run Test is to monitor the development of the athlete's agility.
Required Resources
To undertake this test you will require:
- flat surface - a 400m Track
- 8 cones
- a stop watch
- an assistant
The Illinois course
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.
How it works
The Illinois Agility Run Test is conducted as follows:
- The athlete lies face down on the floor at the start point
- On the assistant's command the athlete jumps to his/her feet and negotiates the course around the cones to the finish
- The assistant records the total time taken from his command to the athlete completing the course.
These two points are a really important factor in the training to be a professional, badminton player
Speed endurance
Speed endurance is used to develop the co-ordination of muscle contraction in the climate of endurance. Repetition methods are used with a high number of sets, low number of repetitions per set and an intensity greater than 85% with distances covered from 60% to 120% of racing distance. Competition and time trials can be used in the development of speed endurance.
SWTP= six week traning program
Table of results after the six week training program
As you can see there is a drastic improvement in the overall physical fitness of Ahsan Anwar. He has been able to use the training from the badminton program to his advantage, eg. The quick hand-eye- co-ordination has helped him to complete the Illinois test faster.
Nutrient Balance
Carefully planned nutrition must provide an energy balance and a nutrient balance. The nutrients are:
-
Proteins - essential to growth and repair of muscle and other body tissues
-
Fats - one source of energy and important in relation to fat soluble vitamins
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Carbohydrates - our main source of energy
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Minerals - those inorganic elements occurring in the body and which are critical to its normal functions
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Vitamins - water and fat soluble play important roles in many chemical processes in the body
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Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water
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Roughage - the fibrous indigestible portion of our diet essential to health of the digestive system
Strength endurance
Strength endurance is used to develop the athlete's capacity to maintain the quality of their muscles' contractile force in a climate of endurance. All athletes need to develop a basic level of strength endurance. Examples of activities to develop strength endurance are - , , , harness running, etc.
In between these schedules, there will be diets, and healthy eating, Diet obsession is more prevalent today than it has ever been. High-protein and low carbohydrate diets are extremely popular in America and beyond. Few people have a right to be as concerned about a diet regime as athletes. Food is the fuel we need to sustain our energy levels when
we work hard performing in our sports. Everyone needs to eat a balanced diet, depending on the physical demands of each particular sport.
Carbohydrates are a really important factor in life of an athlete , The night before long events like a Marathon, athletes have "pasta parties" to fill up on carbs so that their energy levels are maintained throughout the long race. This is called carbohydrate loading. This is because carbohydrate energy is released slowly through the body, unlike simple sugars which give a quick burst of energy followed by a slump.
During this program, I will be giving Ahsan a lot of carbohydrates such as, chocolate bars, bananas; this will elevate the chances of him playing to his best ability.
So what is the bleep test?
It is a multi-stage fitness test in which you must do 20 metre shuttle runs in time with the bleeps until the bleeps get too quick for you. It is a maximal test which means it will take you to your fitness limit. The shuttle runs are done in time to bleep sounds on a pre-recorded audio cassette.
The time between the recorded bleeps decreases every minute as the level goes up.
How many levels are there?
The test usually consists of 23 levels
Each level lasts 60 seconds. A level is basically a series of 20 metre runs.
The starting speed is normally 8.5 kilometers (km/hr) an hour and then increases by 0.5km/hr with each new level. The tape used for this test gives a single 'bleep' at intervals.
This indicates the end of a shuttle, and three bleeps means you move onto the next level.
It's also called the 'beep' or 'shuttle run' test.
What purpose does the bleep test serve?
The bleep test is used by sports coaches to estimate an athlete's VO2 Max (maximum oxygen uptake).
The test is often recommended for players of sports which involve a lot of stop-start sprinting, such as tennis, rugby, football or hockey.
Doing the training tests, am able to tell that he has drastically improved the fitness levels. His accuracy was better and was able to play technical strokes all over the court. Now to specifically improve on his, smash I have set Ahsan a schedule to follow.
The comparison of the table shown:
Before
As you can above these are the previous results I had taken from the preliminary, tests from Ahsan anwar
After
As you can see for yourself Ahsan anwar has grown the ability in the smash, and aswell as that his overall strength and stamina has also increased and which has enabled him to find use them good. From the results I can show you the outcome.
Evaluation
In these last few weeks, I have learned that anything can be learned. I thought that the teaching of skill improvement was going to be impossible. As I have learned the sheer determination and the enthusiasm of the participating performer is greatly needed. The six week program was a success. If I were to carry out the 6 week training program, I would definitely carry out more harder therefore challenging tasks to test the performer to the limit. I would keep a tight schedule to the food intake of the person aswell as the daily exercises. I felt during the six week training although it improved Ahsan overall, smash, there were the slight sense of miss -leading to the other areas of badminton such as the backhand. In conclusion, I am happy, with my results and hope for future improvements.
Bibliography
Site used