Badminton physical training required to understand and know the specific needs of the sport movement. Even should explore the meaning of the process of working muscles, energy systems, and mechanisms of motion that occurs in the game of badminton. On the basis of this knowledge, the trainer will be able to devise other forms of physical exercise specifically, according to the needs of players.
1. Exercise Endurance
(Aerobic and Anaerobic)
The ability of endurance and stamina can be developed through running and other movements that have aerobic value. Get used to players like running exercise for 40-60 minutes at a speed that varies. The purpose of this exercise is to improve aerobic endurance and muscular endurance. That is, players are encouraged to run and move in a long time and did not experience significant fatigue.
The next process to run this exercise improved the quality of the frequency, intensity, and speed, which will affect the anaerobic process (stamina) players. That is, the player was able to move quickly in the old tempo with movement that remains consistent and harmonious.
2. Strength Exercises
Badminton players really need the power aspect. Based on the analysis and dominant enough players to make movements such as jump forward, backward, sideways, hit with a jump, perform a step width of a sudden. All this movement requires muscle strength with an efficient motion quality.
The best way to improve the ability of these forces is to train using weights or in other words, weight training (weight training). We recommend that before doing the actual weight training program, it is suggested that players are more used to recognize the various forms of movement such as:
- Push (push ups, pull ups)
- Wake up, lift legs
- Strengthen back muscles, hips
- Squat stand to build leg strength - jumping in place or while moving.
The next process is to improve the quality of its motion by using the load (weight training) the truth. It is advisable not to perform or practice diving in a hard place because it will impact the occurrence of illness, injury to the knees, and hips.
3. Speed Exercise
Speed aspect is very important in badminton. Players must move quickly to close each of the corners of the field while reaching or beating really fast.
The way to move quickly is the train speed leg / foot. This aspect also means speed in badminton players must nimble in changing the direction of motion with a sudden, without losing the moment balance of the body (agilitas). Forms of training include:
a. Scoot in close proximity
b. Running back and forth, a distance of six meters (shuttle run)
c. Improve the quality of training using weights, obstacles, and others.
d. Squat-stand and followed by a quick run in close proximity as well.
4. Flexibility Exercise / Flexibility
Flexibility is a component of physical fitness is very important that each commanded by a badminton player. By characterizing the motion of fast-paced, powerful, flexible yet powerful, development of body flexibility should be given special attention.
Flexibility exercises should receive a sufficient portion. People who are less flexible susceptible to injury in the muscles and the joints. In addition, the movements tend to be rigid so that the share of energy, less harmonious, less relaxed, and inefficient.
Stretching exercises with the correct quality of movement spurred component stretching muscles and joints optimal experience. Therefore, flexibility must be practiced diligently and systematically.
5. Models with the Use of Physical Exercise Training Aids
a. Exercise denganBola Medisin
Medisin ball that weighs between 1-5 pounds a varied training aids, among others, for strength and speed of throwing, building arm strength, leg, and the strength of the upper and lower body.
Medisin this form of exercise balls, among others, made by throwing to the wall with one or with two arms. Stand about 3-4 feet from the wall, then throw the ball and immediately catch the ball as he ran back toward the starting line, like a retreat in the game of badminton.
b. Exercise Skip Ropes
Badminton players are encouraged to skilled and master this form of exercise jumping rope. The effect of this exercise is helpful for building leg strength, ankle, endurance, motor coordination, and helped improve the quality of wrist motion.
Jump rope exercise system designed by the interval as follows:
• Session I: • Session H:
1. 3 X 30 s 1.5 X 25 seconds
2. 5 X 25 seconds 2. 7 X 20 seconds
3. 7 X 20 seconds 3. 5 X 30 seconds
4. 3 x 30 seconds 4. 3 X 40 seconds
Rest period between events is 15-20 seconds. Increase exercise by increasing the number of sessions, activity time is shortened rest periods. In the application of jump rope exercise, the trainer should have a role to provide motivation and supervision of movement jump, so the goal is reached with the optimal exercise.
c. Shadow Exercise
This exercise serves to improve footwork, speed, and endurance. This exercise can serve as a special program, a routine for players to step and movement of the feet (footwork) always continue to be improved and maintained.
To improve the quality of this exercise, players must use the''weight''jacket made specifically for it. Very balk to foster quality and speed of movement of players.
d. Skip Exercise Bench / Hurdles
This exercise serves to build leg strength, concentration, and velocity is needed in the game. Bench or the goalkeeper made with various sizes High among others 40, 50, 70, 80 cm. This tool serves as a means of weights, obstacles, challenges, so players are encouraged to resolve. The work process''overload''(more weight) using a load of this obstacle, the more training hard for the players.
In the implementation of training, trainers must be skilled at putting the goal / bench in accordance with the purpose of the exercise and the needs of players.
