2. Whilst playing badminton during my physical education lessons I realized that I had little power and not much accuracy. I was quick around the court and this came as an advantage to me as this helped me beat a few opponents. My serves were below average in my group and so I will train upon these elements largely as they are the very important part of a successful match in badminton. 3. I have tested my endurance at school doing the Cooper Training and I ran 2820m in 12 mins. I shall want to improve this. I shall do this in two weeks to see if my endurance has increased. Also I did the Harvard Step Test and managed 69 steps in one minute. My pulse rate at rest is ___ bmp and after jogging for 30 seconds it is ___ bmp and takes ___ seconds to go back to normal. I shall do this simple test in two weeks time to see if my endurance has increased. I have a high running speed as I am the fastest in my year group at my school.
Some rules of badminton
The way in which badminton is played is as follows. Once the shuttle is in play, the point continues with players attempting to hit the shuttle back and forth across the net. A side wins the rally by hitting the shuttle to the floor on the opponents side of or if the opponent fails to keep the shuttle in play. The shuttle is declared out of play if it fails to cross the net, lands out of the court or hits the ceiling of the venue. A rally is also lost if a fault is committed. A fault is called if a player touches the net during play with either body or racquet, hits the shuttle before it comes across the net or is hit by the shuttle.
Some of the other rules that are used in badminton are as follows. A shuttle that lands on a line is in bounds. A player may let his or her racquet cross over the net in his or her follow-through on a shot. A shuttle may hit the net on a serve as long as it then lands within the opponents service court; otherwise it is known as a fault. If a shuttle should get caught on top of the net or in the net, having passed over the net during play, a let is called and the rally replayed, except on service when a fault is called. A fault is called if a player swings and misses while serving. Players are guilty of a fault if they deliberately distract an opponent by shouting or making gestures. An interval of 90 seconds is allowed between each game.
Types of Training
Continuous training: involves exercise at a constant rate, doing activities such as running or cycling. It usually means that exercising at 60% or 90% of max for an hour or more. Interval training: fixed patterns of slow and fast exercises are used during interval training; each repetition is called a rep. You have to finish a set of reps before you are allowed a break. Fartlek training: can be easy or hard to suit your fitness. It can be changed to fit any continues exercise. It involves changes in intensity, when completing continuous exercise.
Circuit training: a series of circuits can contain stations with each station having different exercises. Circuit training uses a range of different muscles; it can be used for both sport and fitness. Circuit training can be changed according to what skills you need e.g. skills circuit, aerobic circuit, anaerobic circuit. Weight training: also known as weight resistance. Weights such as dumbbells and barbells create a resistance of force against which the muscles exert. Weight training must follow a programme. A programme will involve a series of sets and repetitions. A typical number of reps in a set would be twelve. (1set=12 reps)
My programme For my personal exercise programme I have chosen to use circuit training as it is the most efficient way for gaining agility, strength and partly fitness in the period in which I have, 6 weeks. Circuit training is the only type of training that can work on a range of muscles using both aerobic and anaerobic respiration. I shall also use Fartlek training as it would improve my fitness better than circuit training. I shall also be concentrating my training on skill training, for accuracy, and circuit training, for strength and Fartlek training, for endurance.