Planning and making a good and correct Badminton Training Program will greatly help you in improving your ability to play badminton. The following is a little information about planning a good badminton training program.
Badminton is a sport that requires a lot of mobility and energy. Almost all the muscles in the body are actively moving. We can see how the player jumps high for the jumping smash, reaches out and bends the knees so they can reach the shuttlecock, an overhead hitting that requires flexibility to do so. These movements require a measured training program so that the player is easier and lighter to do it and has complex movement skills.
Special Physical Exercises for Badminton
In badminton there are special physical exercises that badminton players also need to do and the forms of training include:
1. Strength Training
Strength is one of the important factors that every badminton player must have in order to play optimally. To increase the body's strength abilities, training using weights is the best.
Another term for this exercise is weight training and examples of things that need to be recognized before entering and following the training program include:
- Doing a standing squatting motion to increase the leg strength ability.
- Jump up and down in place or also while moving with the same objective as the previous point.
- Strengthens the muscles of the waist and back.
- Lifting your legs when you just wake up.
- Pushing (can be with pull ups or push ups).
When you are already wearing weights, it is highly recommended not to do so while hopping on hard. This has a high risk of triggering injury and can even be bad for knee and hip health.
2. Flexibility Exercises
Every badminton player is also required to have high flexibility, as well as physical training in tennis court. This component of physical fitness is also important for badminton players to master. This is because the badminton game is always fast and must also be flexible but the power remains stable.
A badminton player who has a less flexible body will be very prone to injury to muscles and joints. The movements will be very me, so that apart from being less relaxed, they also become inefficient, less harmonious and powerless. Stretching is the simplest example so that all body muscles are relaxed but also flexible.
3. Endurance Training
To train a badminton player's endurance and stamina, activities that can be done are movements that have aerobic value. There is one example of aerobic and anaerobic exercises that can be practiced so that the player's endurance can continue to be stable and even increase.
Running exercise 40-60 minutes is one example of physical exercise to increase endurance aerobically. The purpose of doing this exercise is to increase muscle endurance and aerobic endurance. Make sure to vary the speed and keep practicing by increasing the quality of the frequency and intensity as well so that the players' movements can remain harmonious and consistent even though they play for a long time.
4. Speed Training
As mentioned earlier, speed is one of the factors that support badminton performance. And so that players can move quickly, practice foot or leg speed so that the movement can be more dexterous in returning the shuttlecock, attacking, to changing the direction of movement suddenly without losing balance.
There are a number of forms of training that badminton players need to do in terms of increasing their speed and the following are the physical exercises that are needed:
- Perform standing squats as well as then running close distances at high speed.
- Using obstacles and weights or others to improve the quality of training.
- Doing back and forth running activities with a distance of 6 meters.
- Do only short distances, but at high speed.
- General Physical Exercise
In addition to specific physical exercises in increasing flexibility, speed, strength and endurance of players, general physical exercises also exist. The following are some of the most important general physical training in order to improve all the aspects needed to create an outstanding player play.
1. Warm up exercises for Badminton Players
Physical training is plentiful for badminton players, but few pay particular attention to warm-up exercises as they should be. Warm-up exercise is one form of general physical exercise which is very important as well where if it is done properly it will have a good influence on the blood circulation mechanism, respiratory system, and also the performance of the players' organs.
A proper warm-up is basically what will help for the next tough performance. The purpose of warm-up exercises is also to prevent injury to muscles and joints and strengthen other body functions. Examples of forms of warm-up exercises that you need to practice are:
- Doing exercises that focus on stretching the hamstrings, legs, arms, hamstrings, waist, shoulder muscles, ankles, and other parts of the body muscles.
- Run short. Doing a variety of sprints is a good physical exercise idea to warm up as well. The variations of the short run in question include the movement of running while lifting your knees or thighs, running forward, running sideways, and also running backwards.
- Performs quality stretches slowly and that means players need to avoid jerky movements when warming up. The jerky movements will only put pain in the muscles and joints at risk of pain, injury or extra fatigue.
2. Rope Jumping Exercise
When deciding to become a badminton player, automatically endurance, speed and agility must be well nurtured. Not only that, badminton is also a sport that demands good quality wrist motion.
In order for the wrist movement to be both stronger and more flexible, jumping rope is the most appropriate example. The training process that can be done is to jump using one leg; make sure to do it alternately. Jumping on both feet can also be tried, as well as other variations.
3. Gymnastics Exercises
In general physical training in badminton, stretching is also needed to improve the ability of joints and all parts of the body. It is preferable to do stretching exercises with strength-enhancing movements of the upper and lower body parts as an interlude. Just do it alternately to be able to maximize body performance.
4. Running practice
Another program in general physical training is running training, which is very important in terms of honing the performance of the heart and lungs. Running practice is a way for players to breathe longer and make the heart's performance more optimal so that it is not easy to beat and runny when just playing for a while.
In addition, automatic running exercises will make your legs stronger, so make it a habit to do this physical exercise for 30-45 minutes without resting. For maximum results, 3-4 times a week is the right time to train physical players.
5. Cooling Exercises
If previously mentioned there is a warm-up exercise, then there is also a cool-down exercise which is really needed by the players. When the general physical exercise program is over, relax the muscles of the body that are already working. In terms of cooling exercises, what needs to be done is to do stretching and gymnastic movements. Stretching can be done slowly and focuses on the hamstrings, quadriceps, back, hips, chest muscles, shoulder muscles and arm muscles.
That's a little information about training for badminton players that can be done with enthusiasm with the aim that the basic techniques of badminton can be improved. Badminton physical exercises and their examples are the most common and effective forms of training in making the body function optimally so that the game results are more perfect.