A Project reports on
BASIC MOTOR QUALITY REQUIRED FOR BADMINTON PLAYERS
OF 8-14 YEARS
SUBMITTED TO
SPORTS AUTHORITY OF INDIA, NETAJI SUBHAS
SOUTHERN CENTRE, BANGLORE
BY
AKASH V
ROLL NO-108-BDM-2K23.
BADMINTION TRAINEE (2023-2024)
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CERTIFICATE
This is to certify that Mr. V. Akash student of Diploma in Badminton
Coaching carried out his project under Mr.K. V.Vinod Naryanan
Badminton Chief Coach supervision and guidance in partial fulfilment of
the one year Diploma course in sports coaching in Badminton, in
connection with his project entitled,
BASIC MOTOR QUALITY REQUIRED FOR BADMINTON PLAYERS
OF 8-14 YEARS
The material and data incorporate by the student in this project are
genuine and were personally collected by him.
Mr. Vinod Narayanan,
Badminton Chief coach .
Mr. Kandekar Lingesan
Badminton coach in charge.
Sports authority of India,
authority of India Banglore.
Sports authority of India, authority of
India Banglore.
Netaji Subhas Southern Centre
Netaji Subhas Southern Centre
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Southern
Centre
Southern Centre
Bangalore-560056
Bangalore-560056
ACKNOWLEDGEMENT
I express my sincere thanks to our Regional Director Shrimati. Ritupathik
Madam, for giving me an opportunity to do this course.
I would like to record my thanks to Mr. Vinod Narayanan, Academics' In
charge for his valuable guidance to do this project.
I express my sincere gratitude to Mr. Vinod Narayanan,
Badminton Chief Coach and Mr. Kandekar Lingesan,
Badminton coach in charge for their help and guidance and whose ideas
influenced me throughout making this project.
My heartful thanks to Library staffs of Sports Authority of India, Netaji
Subhas Southern Centre, Bangalore who were instrumental in completing
this project.
Last but not the least I wish to thank all my friends for the assistance and
motivation towards the completion of my project.
V.Akash
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CURRICULUM VITAE
Name: Akash.V
Father Name: Velladurai
Mother Name: Maheswari
Date of Birth :02-06-1999
Address: 1748/2, Ambalpuram, 2nd street,
Pudukottai-622-001
Education Qualification: MSc chemistry
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Achievements:
 Represented tamilnadu - 2014, 2015, 2017, 2018
 Represent south zone for bharathidasan INTER UNIVERSITY
COMPETITION - 2016, 2017, 2018, 2019.
 JUNIOR STATE CHAMPIONSHIP-GOLDMEDALPUDUKKOTTAI -2017 - SIVAKASI
 JUNIOR STATE CHAMPIONSHIP MIXED DOUBLES
 SILVER MEDAL
 2017 - SIVAKASI
 JUNIOR STATE RANKING MIXED DOUBLES
 GOLD MEDAL
 2017 - CHENNAI
 JUNIOR STATE CHAMPIONSHIP BOYS DOUBLES
 GOLD MEDAL
 2014 - COIMBATORE
 JUNIOR STATE CHAMPIONSHIP U17 BOYS DOUBLES
 GOLD MEDAL
 2015 - DINDIGUL
 JUNIOR STATE CHAMPIONSHIP BOYS DOUBLES U19
 SILVER MEDAL
 2015 - DINDIGUL
 JUNIOR STATE RANKING BOYS DOUBLES
 GOLD MEDAL
 2015 - THOOTHUKUDI
 JUNIOR STATE RANKING BOYS DOUBLES
 GOLD MEDAL
 2014 - DINDIGUL
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TABLE OF CONTENT
Sl. No
1.
2.
3.
4.
5.
6.
7.
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CONTENT
Introduction
Development of Motor qualities
1.Speed
A. Physical Requirement
B. How to design a speed training program.
C. Periodization of a speed training program.
D. How to improve at badminton.
E. Conclusion.
2.Flexibility
A. Introduction & Definition
B. Types of flexibility
C. Methods of flexibility
D. Development of flexibility
3.Strength
A. How to improvement of strength
B. Strength training modalities
C. Benefits of strengthening
D. Strength training for children
E. The strength demands of Badminton.
4.Endurance
A. Introduction
B. Types of endurance
C. Benefits of endurance.
D. Methods of endurance development
5.Co ordination
A. Development of coordination ability in Badminton
B. Improvement of coordination abilities in Badminton
C. How to improve an athletic agility and coordination.
D. How can you improve your child’s coordination skills?
Conclusion
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INTRODUCTION
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Fitness
Physical fitness is a state of physiological well-being that is achieved through a combination of good
diet regular physical exercises and other practises that promote good health.
Fitness
Physical fitness may be classified into two categories
1. Health related fitness
2. Skill related fitnessHealth Related Fitness
Components of physical fitness associated with some aspects of good health, well being and
prevention of disease.
Components of Health related Fitness
1. MuscularStrength
2. Cardiovascular endurance
3. Muscular endurance
4. Flexibility
5. Body composition
Muscular Strength
It is the maximal amount of force a person can generate during a specific movement pattern at a
specified velocity of contraction
OR
The ability of a muscle or muscle group togenerate force in a single maximal effort.
Cardiovascular Endurance
It is the ability to perform prolonged aerobic exercise at moderate to high exercise intensities.
OR
It is highly related to the functioning of the heart and circulatory system and the capacity of the
muscles to utilize oxygen during the exercise
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Muscular Endurance
It is the ability of a muscle or muscle group to exert force repeatedly over time or maintain
contraction for a period of time.
OR
It is the ability of a muscle group to contract over an extended time against moderate resistance.
Flexibility
It is the ability to perform movement with greater amplitude. It refers to the range of motion
possible in joints.
Body Composition
It is defined as fat. not fat (Bone, internal organs, muscles, etc). the make up of the body in terms of
lean body mass(LBM) and fat mass. It is the relative amount of muscle versus Lean Body
Mass(LBM) – represents the portion of the body that is
Skill Related Fitness
It is that portion of physical fitness which is directed towards optimizing sports performance.
Components of Skill related Fitness





Strength
Endurance
Flexibility
Speed
Co-ordination etc…..
Speed
It is the capacity of an individual to perform a motor skill as rapidly as possible.
Co-ordination
It is the ability of an individual to perform a motor skill with good technique, rhythm and
accuracy.
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DEVELOPMENT OF MOTOR QUALITY
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SPEED
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INTRODUCTION
Speed may be called the capability of performing a given motor act in the shortest time for given
conditions. Speed is a conditional ability, but it depends upon working of CNS (central nervous
system). It is a complex and specific in nature and has low trainability, but it is of high importance in
all the sports especially sports like Badminton. It must be emphasized first that the speed of
competitor can be attained only based on exercising the motor system. This is proved by the large
span of the scale of speeds in representatives of different sports disciplines.
WHAT IS SPEED?
To be fast on a badminton court is not only a question of begin in a good physical condition or
following the right tactics. Badminton is an all-round sport where huge demands are placed on
technique tactics, physique, and the mental frame of mind. Speed is, therefore, a combination of all
four properties.
PHYSICAL REQUIREMENTS
As previously mentioned, badminton requires great eccentric and dynamic strength plus great
explosive strength in the leg muscles. The importance of explosive strength for speed and agility on
court is obvious. But the importance of maximum strength requires a more detailed explanation.
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MAXIMUM STRENGTH AND SPEED
To move about quickly on badminton, court a question of acceleration and breaking as quickly as
possible.
From physics we know the relationship between power and acceleration.
Power = mass x acceleration
"Power" equals the muscle force developed in a certain movement. "Mass" equals the body weight as
this is what is moved around.
In other words - acceleration depends on the relative muscle strength in the said movement.
HOW TO DESIGN A SPEED TRAINING PROGRAM
The complete speed training program aims to:
* Improve acceleration
* Increase maximal velocity
* Maintain velocity against the onset of fatigue
Closely related to speed training is agility and quickness training. This aims to:
* Decrease reactive ability and reaction time
* Improve deceleration
* Enhance the ability to change direction
* Improve co-ordination and dynamic balance
Speed and agility training are not the same and one does not necessarily improve the other. For
example, straight-line sprinting has been shown to have little or no effect on agility tests that involve.
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Various changes of direction even though it improves 30meter sprint time (1). This has obvious
implications for many players,
that rarely have to run in straight lines but are involved in regular, quick changes of direction.
Technique
Foot-work technique is nearly as important to speed as the stroke technique is to the power of the
strokes. If, for example, you have the bad habit of jumping on one leg an extra time in the corners
during braking, you are only capable to a minor extent of utilizing physical improvements. Good foot
work techniques are necessary in order to benefit reasonably from your physical abilities.
BASIC SPEED TRAINING
While strength and power training alone can increase a player’s speed, combining it with sprint
training is more effective.
Basic sprints help to improve reaction time, acceleration, top speed and deceleration. Keeping the
exercise intervals short (i.e. <20 seconds) or the work to rest ratio relatively high (i.e. 1:5), prevents
blood lactate from accumulating. Sprints can be repeated at near maximal velocity, which is necessary
to induce the right neuromuscular adaptations.
A basic speed training program can be adapted by running uphill and downhill. Incline running helps
to improve power during hip flexion and extension. Downhill running is effective at improving
coordination and stride frequency.
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SPECIFIC SPEED TRAINING
Liner speed training aims to improve speed and acceleration and requires maximal effort and near
maximal velocity. This is best achieved when running in a straight line. However, most team sports
require rapid declaration and changes in direction. Specific speed training aims to convert basic speed
into sport-specific speed.
As with basic sprint training, the work to rest ratio should allow adequate recovery between intervals
and sets. Specific speed training relies on a high degree of co-ordination and movement quality, which
becomes difficult in the presence of fatigue. Many of the coaching points for proper sprinting
technique can be applied to agility training.
Sprint technique, basic speed training and Specific speed training should all occur at the start of a
training session when the players is fresh. A 20minute period is enough to combine basic sprints,
technique practise and agility drills or they can be split up over several training days.
SPEED ENDURANCE TRAINING
A fast athlete can not only accelerate and move in multiple directions rapidly, they should also have
the ability to repeat rapid movements with minimal loss of speed.
In multi-sprint sports such as badminton players are often required to repeat several high intensity
moments and sharp changes in direction without rest. This type of activity leads to rapid blood lactate
accumulation severely hindering peak power and rate of force development.
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Training can help to curb lactate accumulation and increase the rate of clearance. For many players,
the introduction of one or two speed endurance sessions during the latter stages of preseason training
is an important component of the overall speed training program.
A speed endurance session is created by reducing the work to rest ratio (i.e. 1:1) and increasing the
work intervals (i.e. >30 seconds). Unlike basic speed and agility training, speed endurance
conditioning is highly fatiguing and energy depleting. For this reason, it may be more appropriate for
skill and tactical work to occur beforehand in the training session.
PERIODIZATION OF A SPEED TRAINING PROGRAM
As with other components of conditioning, the speed training program varies over the course of the
year. How much emphasis it is given at any point in the season obviously depends on the sport (i.e.
100-meter sprinter versus basketball player). For team sports the following model is an example of
how speed training changes over the course of a competitive year:
SPEED TRAINING DRILLS
Drill #1 - Bounding
This is a plyometric exercise. Along with a strength training program, plyometric will help to improve
your sprinting power.
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive
your right arm forward.
3. Repeat with other leg and arm.
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.
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DRILL #2 - ALTERNATING STRIDES
Speed training drills like this help to develop foot speed and co-ordination.
1. Set up a series of cones in a straight line. The first 10 cones should be about 1 meter/yard apart. The
next 10 should be 2 meters/yards apart.
2. From standing start sprint the total length of the cones taking one step between each marker.
3. The cones close together will encourage faster, shorter strides. You can gradually decrease the
distance between cones as you progress. Walk slowly back to the start to recover.
DRILL #3 - ALTERNATING STARTS
The basis of these speed training drills is a 10-20 meter/yard sprint. You should focus on accelerating
as quickly as possible by powering away with your arms and legs. If your sport involves reacting
quickly from different starting positions (as most sports do) try to vary the starting position. Examples
include doing a press up then sprinting, sitting on your hands, lying face down, doing 5 squat jumps
before sprinting etc.
DRILL #4 - ACCELERATING SPRINTS
This drill requires you to mark out distance of about 100 yards/meters where you can sprint in a
straight line. You also need to mark a halfway point either with some landmark or a mark on the
ground. Starting at one end, gradually accelerate to reach full speed at the halfway point and continue
to sprint to the end Slow down gradually to a jog, turn and walk/jog back to the start. Speed training
drills like this help to develop speed and power endurance. Remember though the emphasis should be
on the quality of the sprint so allow plenty of time to recover as you walk between sprints.
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DRILL #5 - WEAVE IN/WEAVE OUT
This is an excellent drill for developing lateral (sideways) agility.
1. Place 4 cones in a straight line about 3 yards/meters apart.
2. In between each pair of cones place another cone about 3 yards/meters to the left.
3. Sprint from one cone to the next touching each one with your hand.
4. Try to take quick side steps, rather than turning to face the marker and running forward.
SPEED DRILLS
1. BASIC SPRINTS
Set 2 cones out 10-20 meters apart Sprint from one cone to the next and slowly jog back to the start.
Vary the start of the sprint to make the drill more sport specific. For example...
Face backwards, lie down, jump up, pretend to receive a pass, jump to head a ball etc.
2. ROLLING START
The same as above except you jog for 10 meters before sprinting- This drill is specifically designed to
enhance acceleration rather than speed off the mark. Try running backwards or side stepping as well.
3. UP HILL SPRINTS
In competition the first few strides are crucial. Running up a slight hill (about 30 decrees) helps to
develop power and acceleration. Keep the distances short (10-15 meters) and allow extra rest between
sets and reps.
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An alternative to uphill running is a resistance parachute. Resistance chutes are one of the most
popular and effective training aids for sprinters. If it's adjustable it can be used to develop power for
sprint trainers or even long-distance runners
4. DOWN HILL SPRINTS (OVER SPEED TRAINING)
Downhill speed and agility drills help to develop leg speed and co-ordination. This is sometimes
referred to as over-speed training. Keep the distance short (10-15 meters) and make sure the hill is
only slight. When getting closer to a competition play games as in a real tournament.
Practice hard and play hard. You will improve. Good Luck!
5. HOLLOW SPRINTS
Set 5 cones out in 30 meters intervals. Sprint 30 meters, jog 30 meters, sprint 30 meters and jog 30
meters to the final cone. Walk back to the start and repeat.
6. CRUISE AND SPRINT
Mark out 100 meters. From the start gradually accelerate to reach full speed at about 60 meters. Sprint
all out for the final 40 meters.
Reduce the number of repetitions for this exercise as it takes longer to complete.
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SHADOW BADMINTON
This is to practice the correct movement and technique without hitting a shuttle. Get a partner to help
direct you to the areas of the court, making sure that you cover the backcourt, midcourt, and the
frontcourt with both your forehand and backhand.
Commit fully during this practice as you would in any competition.
Imagine that you are playing against a world class player. It will definitely improve your movement
on court and fitness.
WALL RALLY DRILL
Take an old shuttle and hit it against the wall. Hit the shuttle with your forehand and backhand,
straight or diagonal. It can be used for practicing almost every stroke. It is a good way to improve
footwork, strengthen the arm and wrist muscles used in badminton.
The wall should be at least 20 feet high to accommodate clears. The practice will be more effective if
you can show the height of the net with a chalk line or a string, 5 feet above the ground.
As the shuttle rebounds so fast from the wall, your wrist will naturally come into play. You will learn
how to switch grips at an instance as well. You will be amazed on your improved reflexes the next
time you step on court.
Hitting a shuttle against a wall is an effective practice at all levels of plays.
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MULTIPLE SHUTTLES - OVERHEAD STROKES
The more shuttles you have, the better for this routine. The feeder plays the shuttles into different
areas of your backcourt. You will then use your forehand, backhand or around the head to play the
clears, drop shots or smashes. Return to your base position after each shot.
This badminton drill is meant to improve your speed and accuracy in executing overhead strokes. You
must remember that merely reaching the shuttles is not enough. You have to play quality shots to the
other side.
HOW TO IMPROVE AT BADMINTON
Jog at least 5 days a week for 15-30 minutes and carry out stretching exercises. Sprint, short distances
at 10 second intervals.
Jump high with your toes and try to bring in the knees to your chest.
Skip for at least 10 minutes a day. This is reputed to be one of the best and quickest ways to develop
the ability to move around the court as it always keeps you on your feet.
Hire a coach or get the help of a better, more experienced player who can guide you on how to
improve your footwork. Alternatively, watch recordings of professional players and study and emulate
their footwork.
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Practice shadow playing badminton exercises so you can move based on instinct rather than having to
consciously think about where you need to go next.
Place shuttlecocks on their sides at each comer of the court. Then, move as quickly as possible from
each comer to the next and place the shuttlecocks upright. This drill will help improve your speed and
balance. Time yourself to track your improvement over time. As you get better, increase the challenge
with additional shuttlecocks along the sidelines.
Good footwork is represented by minimum sound as you make your way across the court. Listen to
the sound your feet make as they land on the court The less sound, the better you have learned to
absorb the pressure of your weight and maintain proper balance as you move around.
Come in heel first on your racquet foot when lunging forward to the net. Extend your non-racquet arm
behind you to improve your balance. Your heel will absorb the pressure and the weight of your body
better, and you will be more balanced on your lunge.
Move back fast on your first step after your lunge, but slow down on your final step. If you charge
back to the centre of the court in your final step, an experienced opponent can easily return the shuttle
to where you originally were and put you off balance.
Play half-court singles. I emphasize again. This forces you to focus on basic techniques and footwork
as you will be unable to rely on cross court shots to buy time or get out of trouble as you would on a
full court.
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Rallies in half court singles tend to be longer and your stamina increases drastically.
Master all the strokes gradually with correct technique and put them into practice. Shot practice is
mandatory. Improve consistency and more accurate shot placement.
Stronger smash is a match winner. One consequence of better footwork, improved accuracy and
increased stamina is that when you do smash these factors help you to maximize the effectiveness of
your shots.
That is, by getting your feet and body into the correct position, and by hitting a clean, crisp stroke that
you know will be more accurate, your smashes tend to become stronger and more effective.
Defence is equally important as the smash. To improve your defence half court singles is ideal. Why?
Accountable for a smaller area of the court, you are better able to anticipate and return your
opponent’s smashes. Since all smashes of half court singles are straight ahead you will be able to
concentrate of pure defence rather than running to retrieve them.
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FLEXIBILITY
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INTRODUCTION & DEFINATION
(a) INTRODUCTION
Flexibility is a motor ability which is not clearly a conditional or a co-coordinative ability. It depends
partly on energy liberation process and partly on the co-coordinative processes of the CNS (Meinel
and Schnabel 1987). In common usage flexibility is often equated with stretchability, elasticity,
suppleness, mobility etc. but as a scientific term flexibility means much more than what is conveyed
by any of there terms. Flexibility can be defined as the ability to execute movements with greater
amplitude of range.
(b) DEFINATION
Flexibility is the range of motion in a joint or group of joints, or, the ability to move joints effectively.
Flexibility is related to muscle strength.
Flexibility can be improved with stretching exercises. While stretching does not increase your muscle
strength, it is an important part of reducing injury risk and soreness that result from activity.
Flexibility can be defined as the ability to perform movement with greater range of motion or large
amplitude. It is partly controlled by the energy liberation process of the body and partly by the
coordinative process of central nervous.
system.
TYPES OF FLEXIBILITY
There are three main types of flexibility. These may or may not be important depending on your goals:
1. Static Passive Flexibility
Static passive flexibility is the type that most people commonly consider to be the entire ball game
when it comes to getting more flexible. Get in the splits and you're flexible right? Well not
completely.
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This is the flexibility required to get into positions where the range of motion is held in place by an
object or force other than the accompanying muscles. For example when you get into the splits, the
force that is holding your legs open is not coming from your legs, but from ground. The same can be
seen when you put your leg up on a high bar to hold it in place.
2. Static Active Flexibility
This is probably the most difficult to attain. Static active refers to the ability to hold your extended
range of motion without the use of a foreign object. For example, instead of holding your leg above
your head with a bar, you would solely be using the muscles in your leg to hold your leg up. This
combines not only flexibility, but strength of the opposing muscles to those being stretched.
3. Dynamic Flexibility
If you're playing sports, dancing, running or practicing martial arts, dynamic flexibility is incredibly
important for you. Your dynamic flexibility is the range of motion you can achieve when the muscles
are in motion. For example. When doing a roundhouse kick like Bruce Lee, the leg that kicks is
dynamic and so requires dynamic flexibility. The standing leg requires static flexibility.
In order to get a full range of motion to be able to use your muscles in all situations, all three of these
types of flexibility should be trained. If you neglect one of them, you won't see the maximum results.
METHODS OF FLEXIBILITY
There are many forms one may regain flexibility. The following are some common methods used to
increase flexibility.
(i) Passive Stretch
This is the most common method of stretching. During a passive stretch one takes a muscle to a
position at which a stretch is felt. The position is most often held still for 20-30 seconds. Although this
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method is very effective at stretching specific muscles, it does not address the weak muscles that are
not recruited by the nervous system
(2) Active Stretch
During an active stretch one set of muscles contracts, and by doing so,
stretches its opposing set of muscles. For example, hamstrings can be stretched contracting the quad
muscles and lifting the foot up. For those that are more flexible, the stretch can be performed on the
back while pulling the leg closer to the body. This method addresses both the weak and tight muscles.
Active stretches are great exercises to begin in the morning; however, they can be too aggressive for
very unstable joints.
(3) Isometrics
This method is less common yet (in my opinion) it is one of the most effective and safe methods for
loosing tight muscles. The concept is rather simple; find a range of motion in which there is restriction
(tightness) and perform a series of light contractions in the direction of that movement, right before
tightness is felt.
For example, a client has a tight upper back and one of the arms does not cross the chest as far as the
other. The client can stand parallel to a wall and press the arm into it for about 10 seconds. The
exercise can be repeated and progressed to a greater range of motion with each repetition.
(iv) Dynamic Stretch
Dynamic stretch is very similar to an active stretch. The difference is the velocity. During dynamic
stretch movements are fast. A good example would be walking and kicking the leg up. This method is
a very good method for warming before playing sports, however it is not recommended for very tight
muscles.
(v) Balance and stability exercise
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As mentioned before, flexibility is positively correlated with balance and stability. A good progression
of stability exercises can help regain control of all muscles at a joint. Once the nervous system
recognizes that a joint is stable, tightness is simply no longer needed and thus flexibility should
increase. The key, however, is a strategic and careful progression where the exercises are performed
under absolute control. A good example of a stability exercise that can increase flexibility is the plank.
This exercise is one of my favourites for loosening up a tight lower back. Plank activates all the hip
flexors and abdominal muscles and reciprocally it will loosen the lower back muscles.
DEVELOPMENT OF FLEXIBILITY
(a) GUIDELINES FOR FLEXIBILITY
Flexibility means to reach required or maximum joint rangle through muscle contraction or through
the action of external forces. Each sports discipline requires a certain rangle of flexibility necessary
for optimum performance of motor skills. Gymnasts need much bigger rangle of flexibility of hip
joint than football players. Similarly, there are differences in flexibility ranges with an individual
athlete in different joints or in the same joints of pair organs. The main factors which affect flexibility
include:
* Physique of joints (the shape of the joint, muscle hypertrophy, the layout of muscle tissue, the type
of muscles).
* Sufficient strength of muscles performing the movement in the point.
* Motor control (the cooperation of agonists, antagonists and synergists).
* Individual condition of the athlete (age, sex, psychical condition, health condition, fatigue).
* External conditions (temperature of the surroundings, time of the day, the quality of stretching).
A basic precondition necessary for flexibility development is relaxed muscle.
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Relaxation means the opposite of muscle contraction, i. e. "inactivity" of the muscle caused by a cease
in the Central Nervous System. Muscle contraction is caused by a neural impulse towards muscle
fibre. The neural impulse releases calcium ions present in the muscle. If adenosine triphosphate
(ATP), which represents fuel for skeletal muscles, is present, calcium ions bind with actin and myosin
and form electrostatic bond. The formed bond can be compared to two counter-polarized magnets
which pull on each other. Because of such a bond, actin fibres are being dragged in between myosin
fibres and the muscle fibre is shortened while tension in the muscle appears. The result of this process
is muscle contraction. If muscle fibres do not receive any neural impulses, the muscle fibre stretches
and tension decreases. An example of this is extension in the knee joint when during contraction of
quadriceps femoris, hamstrings relax.
In skeletal muscles, there are two kinds of proprioceptors (Golgi tendon bodies and muscle spindles)
which provide information to the Central Nervous System on changing length of a muscle. Golgi
bodies monitor all tension stages of muscle tension; however, they best perceive the tension caused by
muscle contraction. Muscle spindles have two types of neural receptors. Primary
receptors react to both dynamic and tonic stretching. Secondary neural receptors react only to tonic
stretching. The reaction is determined by the length and speed of muscle stretching (e.g. in swing
stretching). Tonic response is determined only by the length of the muscle (e.g. in static
stretching).
Basic principles of flexibility development
* Warm-up and stretch properly.
* Combine relaxation, stretching and strengthening exercises with the weight of one's own body.
* Perform stretching slowly up to the point of feeling slight tension.
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* Never exceed pain threshold.
* Not always is it possible to reach maximum position.
* Concentrate on stretched area and do not forget about regular breathing.
Stretch less flexible part
of the body first.
* In static exercises, hold in limit positions up to 60 seconds.
* A complex of 8-12 exercises for different joints within one training block.
* Stretch back less intensively but more frequently.
(i) Training flexibility
Requirements for optimum level of flexibility spring from a specific sports discipline. Joint range
must be on a level sufficient for allowing the athlete to strive for optimum performance of sports
skills. A necessary precondition to increase joint range is a relaxed muscle. The sense of relaxing
muscles is to regulate their reflexive activity and thus, relax its stretching prior to futher stretching as
much as possible. Stretching muscles without sufficient stretching is not efficient. A further step is
applying stretching exercises. A certain level of
force plays an important part in the process of flexibility development. It is important for achieving
limits in an active way. It is also as important to maintain muscle balance. In some sports disciplines,
one-sided load prevails (Badminton, tennis, volleyball, football), which may lead to violating balance.
Muscle imbalance appears when there is imbalance between agonists and antagonists. As a rule, one
of the muscles is shortened and the other one weakened. An example of this can be the shortening of
pectoral muscles and weakening of scapula muscles in volleyball players. As a consequence,
shoulders move forward, which causes insufficient movement range at reception outside body axis in
volleyball. Another example of muscle imbalance appears in pair limbs in tennis players when the
joint range (e.g. in external shoulder rotation) is bigger in the strike arm. A complex training of
30
flexibility includes joint range development, strengthening agonists and antagonists and eliminating
muscle imbalance.
(1) Relaxation exercises
The aim of relaxation exercises is to decrease the tension in the muscle before
it is subsequently stretched. The basis is movements in individual segments of the body such as
flickering, shaking, swinging or rotating with an emphasis on decreasing tension as much as possible.
A suitable position for performing relaxation exercises is lying on the back or side, often with the help
of a partner. Individual movements are performed in 15-30 repetitions. The aim of.
relaxation exercises is decreased tension in skeletal muscle before its
stretching.
Stretching exercises
Stretching is a name of the process of controlled stretching of skeletal muscles and ligament
structures. Three basic stretching techniques can be distinguished:
31
STRENGTH
32
What is Strength?
Strength is the ability to overcome resistance or to act against resistance. Strength should not be
considered a product of only muscular contractions. It is, in fact, a product of voluntary muscle
contractions caused by the neuro-muscular system.
In sports movements, strength always appears in some combination with the duration and speed of
movement i.e., in combination with endurance and speed abilities. In each sports movement strength
appears in a different form. When we attempt to generalize the forms in which strength finds
expression in movements, the strength ability can be divided into three types described below: -
- Maximum strength
- Explosive strength
- Strength endurance
In sports, in addition to the above-mentioned terms of strength, there are some more terms which are
used. These are briefly described below: -
- Static strength
- Dynamic strength
- General strength
- Specific strength
33
Relative strength
Improvement of strength
The training for improvement of strength is an important part of training for all sports. This is
discussed under the following four points: -
*
Physical exercises
*
Types of muscle contraction
*
Methods of strength training
*
Organization of strength training
Physical Exercises
Different types of physical exercises are used with or without additional resistance to improve and
maintain strength. These exercises can be broadly divided into two groups: (1) Physical exercises with additional resistance
These exercises from the principal means for the improvement and maintenance of strength.
Most used and most effective exercises with additional resistance are the weight training exercises.
These exercises are done with additional weights e.g., barbell, dumbbell, iron shoes, cattle bell and so
on. These exercises are very effective for the improvement of maximum strength and explosive
strength. The weight training exercises, however, are strenuous and require mastery of technique
before these can be effectively used. Exercises with weights are not advisable for children and
beginners. These exercises with high resistance are also not of high importance in sports in which
sportsman does not have to tackle high resistance.
34
In addition to weight training exercises there are other exercises with additional resistance which are
quite effective for the development of explosive strength and strength endurance. These exercises,
however, are not very effective for the development of maximum strength. These exercises can be
divided into the following groups: -
- Exercises with medicine balls, sandbags, bench etc.
Exercises with partner.
Exercises with elastic material e.g., chest expander, rubber tube etc.
Iso-metric exercises.
- Exercises with environmental resistance e.g., sand, slope, wind etc.
The above-mentioned exercises can be done by sportsmen of all hues and ages. These do not
require a high degree of skill and are more interesting as rich variation is possible.
Exercises with
partner or with medicine balls etc., are very effective for strength development of children and
beginners.
(2) Physical exercises with one's own body weight as resistance
These are innumerable exercises in which the body weight of the sportsman acts as resistance for
improving the strength e.g., all types if jumps, wall bar exercises for strength, pull ups, rope climbing,
sit-ups etc. these exercises if properly done are very effective for improving explosive form the
principal means of strength improvement. Most of these exercises can te ese exarchate strength and
strength endurance. In sports in which relative strength is important these exercises any equipment.
The load intensity in these exercises is automatically related to one's own body weight.
Types of muscle contraction
In sports movements the muscle contraction is of two types: static and dynamic. A third type is
achieved by a combination of static as well as dynamic contraction.
35
Static Muscle Contraction
This is also called the iso-metric muscle contraction. In this type of muscle contraction there is no
significant change in the length of the contracting muscle. As a result, there is no external movement
at the joint concerned. In sports their movement of various limbs and body parts during a motor
action, therefore, isometric, or static contractions are not common types of muscle contraction in
sports. But it must not be overlooked that during a motor action certain body parts must be held
statically to achieve proper body posture, balance etc. hence certain muscle groups are always
contracting iso-metrically while some other muscles are contracting dynamically to cause the
movement with desired speed, force and amplitude.
Dynamic Muscle Contraction
This type of muscle contraction is also called iso-tonic or auxo-tonic muscle contraction. In this type
of contraction, the muscle lengthens or shortens. When during contraction the length of a muscle
decreases it is called concentric contraction and when the length increases it is called eccentric
contraction. Because of the shortening or lengthening of the muscle/muscles during dynamic
contraction there is always a resultant movement at the concerned joint or joints. In sports the
dynamic muscle contractions are very common. But it is important to note that in majority of the
cases the dynamic muscle contraction is a specific combination of concentric and eccentric
contraction. The most common combination is eccentric-concentric contraction. This happens in all
explosive movements like jumps, throws etc. in the initial phase of the movement the concerned
muscles are stretched and then they contract explosively.
36
Methods of strength improvement
(A) Maximum Strength
The methods used for the improvement of maximum strength are variations of repetition method
These methods can be classified according to the types of muscle contraction during the exercise.
(1) Dynamic concentric method
In this method heavy resistances are overcome repeatedly. In order to overcome the resistance, the
muscle contract concentrically. Depending on the magnitude of load or resistance this method has two
variations which are described below: (a) Maximal resistance method
In this method the resistance (intensity) is from 80-100% of the maximum. There are 1-10 repetitions
in a set and total number of sets is 3-10. Complete recovery is given between the sets.
The speed of movement is from smooth to explosive.
This method is very effective for improving the maximum strength. If the movements are done with
speed, then this method also leads to improvement in explosive strength.
The maximal resistance method is very effective in improving the inter and intra-muscular coordination. It also results in significant hypertrophy of muscles.
(b) Sub-maximal Resistance method
This method is very effective for improving maximum strength and explosive strength at the same
time. Due to sub-maximal resistances used this method does not lead to much hypertrophy of the
muscles thereby not resulting in significant increase in body weight. Load factors these methods are
given below: Intensity - 50-80%, it can be even lower to higher depending on the demands of a sport.
37
Repetitions - 6-12 the number of sets is from 3-5.
Recovery - complete i.e., 3-5 minutes.
Speed of movement - Explosive it should be preferably done against time.
(2) Dynamic eccentric method
In this method the muscles have to act against resistance by contracting eccentrically. It has
(a) Slow eccentric method
In this method the muscles are forced to contract eccentrically but with more than 100% of their force.
The sportsman is required to gradually lower a resistance which is more than his maximum strength
ability. The load factors are this method are given below: Intensity - Approx. 120% or even more. Hartmann and Tunnemann (1986) recommend 10-35% more
than Maximum strength.
Repetitions - one/set (vorebev (1981).
Sets - 6-8 or more depending on the no. of repetitions/set.
Recovery - complete i.e. 3-5 min between the sets.
Duration of contraction- 4-6 secs
(b) Reactive method
In this method the muscles are first made to stretch against resistance before contracting them
maximally. This method is very effective for the development of maximum strength and explosive
strength. The sportsman stands on a bench or a box and then jumps down. Immediately after landing
he jumps forward. At the time of landing due to the force of gravity and knees 'give in' a little causing
the quadriceps muscles to stretch. But this 'give in' is only partial and is simply for absorbing the force
of landing. This puts considerable tension on the quadriceps.
38
From this bent position the sportsman now contracts the quadriceps maximally to jump up or forward.
For depth jumping the height of the box or bench should be from 40-120 cm. A higher height has not
been found to be effective. The height, however, should be selected according to the strength ability of
the sportsman.
(3) Static method
In this method iso-metric exercises are used for the development of strength. As explained earlier isometric contractions are mostly unspecific to sports movements. The iso-metric exercises are very
monotonous.
(B) Explosive strength
Explosive strength, unlike maximum strength, is a highly specific motor ability. The explosive
strength performance is always coupled with the specific load and movement structure of an exercise
or motor action (Harre 1984). As a result, explosive strength is mainly developed through special and
competition exercises.
In addition to the above-mentioned methods for improving explosive strength the following two
methods are also used: (1) Using special and competition exercises with changed resistance
Due to the specific nature of explosive strength this method is being used increasingly for improving
explosive strength. This can take two directions (a) using resistance which is more than the resistance
tackled during the competition (b) using resistance less than the resistance tackled in the competition.
In the first variation the stress is on improving strength element and in the second variation the stress
is on speed element. The application of this method is illustrated below with examples from some
selected sports.
*
Various types of jumps with additional resistance e.g., weight jackets of 3-5% of body weight.
*
Short sprints on slope with inclination of not more than 10%.
39
*
Using heavier or lighter shot for putting the shot.
*
Wrestling with a heavier or lighter partner or exercises with a dummy.
This method is also applied commonly in the form of a specific variation called contrast method.
In this method an exercise is done alternately with higher and lower resistance.
(2) Intensive interval method
This method can be effectively used for team and combat sports. The exercises are special exercises
which resemble partly with the structure of the competition activity. Scholish (1988) recommends the
following load factors for this method when weight training is to be used: Intensity -Approximately. 70-80%.
Repetitions -8-12
Recovery -90-180 sec between the sets
Speed of movement – Explosive
(C) Strength Endurance
Strength endurance can be classified as endurance ability also. Like explosive strength it is also a
complex motor ability and is the product of strength and endurance. Sports in which heavy resistances
have to be tackled under conditions of fatigue the strength endurance depends considerably on
maximum strength (Zaciorski 1971, Harre 1986). But if the resistance to be tackled is less than 30%
of the maximum strength then the strength endurance is not dependent on maximum strength. Most of
the methods for improvement of strength endurance are variations of interval method or continuous
method. For better effect of strength endurance training either special or competition exercises are
used with minor adjustments regarding resistance and duration/volume of training. As a rule the
resistances used in training should approximate the resistance tackled in competition.
40
(1) Extensive interval method
Intensity - 30-40%
Repetitions/duration - 20-30/60 sec
Set- 3-6
Recovery- 120-180 sec. (station training)
60-120 sec. (set or circuit training)
Speed of movement - Smooth and continuous
(2) Intensive interval method
Intensity
Set
50-65%
3-6
Duration of a set
20-45 sec.
Speed of movement -
explosive
Recovery
60-90 sec. (station training)
10-30 sec. (set or circuit training)
(3) Use of special competition exercise with higher resistance
Strength endurance, like explosive strength, is a specific ability. Therefore, in the recent past there is
an increasing trend to use special and competition exercises with higher resistance for sufficiently
longer periods for improving specific strength endurance. These exercises are done either according to
the principles of interval method or continuous method.
41
(4) Circuit training
Circuit training has proved to be a very effective method for improving strength endurance. It offers
rich variation of exercises and local structure. Harre and leopold (1986) suggested the following load
factors for an effective circuit training programme with special exercises.
No of exercises- 8-12
Intensity- 30-50%
Speed of movement- Not less than that of competition.
Movement frequency- 40-70% of maximum when the duration is 45 sec.
Repetition/duration- 20-40 reps 30-90 sec
Recovery in between sets- Short and incomplete or when the heart falls to 120 bpm.
Total volume- High for trained youth the total repetitions should be from
600-800.
Organisation of strength training
The organization of strength training deals with actual process of doing strength training in a training
session. It basically comprises of two things (A) Methods of arrangement of strength exercises (B)
loading procedure during a strength exercise.
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(A) Method of arrangement of exercises
This has three variations which are explained below: 1.
Station training.
This is the most common variation and is effective for the improvement of all strength abilities
especially maximum strength and explosive strength. In station training the required number of
repetitions and sets of an exercise are completed before starting the next exercise
2.
Set training.
This variation is suitable for developing strength endurance. But it is also effective for improving
maximum and explosive strength with an element of endurance. Two to three exercises are done
in the form of a set. One set of each exercise is done in rotation before starting the next set. In set
training, if not otherwise required, the exercises for different muscle groups should be selected.
This enables one to have shorter recovery periods thus reducing the total duration of exercise.
3.
Circuit training
It is a very popular and effective variation for the improvement of strength endurance. In
circuit training several exercises are done one after the other. Completing of one set of each exercise
in rotation is called one round. There are normally three or more rounds in circuit training. In circuit
training there are generally 5-12 exercises. It can be done according to any of the three basic methods
of conditioning. But generally, it is done according to the continuous or interval method. More details
about circuit training are given in the chapter on training session.
43
(B)Loading procedures.
The loading procedures relate to the resistance and number of repetitions of a strength exercise. The
important loading procedures are described below: (1) Constant resistance constant repetitions
In this procedure an exercise done with a fixed resistance and fixed number of repetitions in asset.
It has two principal variations: *
With low resistance Here, the resistance is generally from 40-60% of the maximum strength. The
number of repetitions is large. It is good for parallel development of maximum strength and strength
endurance, for example: 20x50%, 20x50%, 20×50%, 20×50%.
*
With high resistance Here, the resistance is high to maximal. The total number of repetitions is
large, but each set consists of only 2-4 repetitions. This procedure is good for the improvement of
maximum strength without significant muscle hypertrophy (hare 1983). Example:2×95%, 2×95%,
2×95%, 2×95%.
(2) Increasing resistance- constant repetitions
In this procedure the resistance is progressively increased from set to set but the number of repetitions
is kept constant. This procedure is based on Delorme's principal Delorme and Watkins 1948).
Delorme and Watkins suggested the following procedure: - 1* set of 10 repetitions with 50% of 10 RM
- 2" set of 10 repetitions with 75% of 10 RM
- 83 set of 10 repetitions with 100% of 10 RM
44
10 RM is the maximum resistance with which 10 repetitions can be done. This procedure is very
commonly used for rehabilitation purposes. It is also safe and effective when used for children and
beginners. The variations of this procedure with more emphasis on higher number of repetitions with
higher resistance are good for the development of maximum and explosive strength.
(3) Changing Resistance- changing repetitions
In this procedure the resistance and number of repetitions change from set to set. It has two variations:
(a) Progressive procedure
The resistance increases from set to set while the number of repetitions decreases. When higher
resistances are used this procedure is quite effective for the development maximum strength. This
procedure when used with higher resistances is good for improving the maximum strength coupled
with endurance. Example: - 5x80%, 3x90%,
1×100%, 3×90%, 5×80%.
1. Decreasing resistance - constant repetitions This procedure is also called oxford method. Willmore
(1997) has also described this procedure. In this procedure 100 repetitions of an exercise are done in
sets of 10 repetitions. The first set is done with 10 RM and in the following sets the resistance is
reduced proportionately to unable the sportsman to do 10 repetitions. This method is good for parallel
development of maximum strength and strength endurance. Due to the nature of load this procedure is
also good for muscle hypertrophy.
2.
Contrast Method: This procedure/method of strength training is described by Bachcevanow
1977). In this procedure the sets are done alternately with high and low resistance e.g. 60%, 30%,
70%, 35%, 80%, 40%. The resistance is increased in steps over a period of weeks. According to Harre
(1983) this method can be effectively used for parallel development of maximum strength and
explosive strength. The contrast method, however, can be done with another variation: 2-3 sets with
higher resistance followed by 2-3 sets with 5-10% lower resistance.
45
Strength Training Modalities
You can develop strength endurance and speed strength by using a variety of strength-training
equipment. Free weights such as dumbbells, barbells and kettle bells, resistance-training machines,
rubber resistance bands, medicine balls and body weight exercises are all effective strength-training
modalities.
Regardless of the type of strength training you perform, begin each workout with some light cardio
and stretching to warm up, and finish each workout with more stretching to minimize muscle soreness
and promote flexibility.
Resistance Bands
If access to a local gym or purchasing a home gym is out of the question, then try an alternate strength
training method.
Resistance band exercises are a great alternative to weightlifting and for some people is probably a
good way to start your strengthening routine.
With resistance bands you can strengthen and tone all the major muscle groups. The advantage of
resistance bands is that you can adjust the resistance, using less resistance when need or increasing the
resistance to increase the challenge.
Core Stability/Strength
The importance of core strength became popular only in the past fifteen years. The concept of core
strength arose from the research work performed at the University of Queensland in response to
46
determining the suitable exercise for the patients with low back pain. This term describes muscular
control of the axial skeleton i.e. the number spine and pelvic girdle to maintain functional stability.
The main role of core strengthening exercises in resistance training is to develop a stable and
neuromuscular efficient core.
Definition of core in human body
The core is defined as the muscles that surround the body's Centre of gravity and they include the
abdominals, back extensors, lateral flexors, rotators, hip flexors and hip abductors.
Role of core strength in modern badminton
Core strength refers to the strength of the postural muscles in the torso. These muscles help to stable
the spine, pelvis, and shoulder. Although those areas may not appear to be directly responsible for
dynamic movements in badminton. Strength of core areas promote effective movements in connected
areas, i.e., arms, lower extremities.
If the core strength is good, then the quality and the power of other movements in the arms, trunk, and
legs will increase. For a badminton player, core strength training will help to promote overall balance
and muscle control as well as reducing injury risk and muscle balance.
Benefits of Strengthening
Physiologically, the benefits of consistent strength training include an increase in muscle size and
tone, increased muscular strength, and increases in tendon, bone, and ligament strength.
Lifting weights has also been shown to improve psychological health as well, by increasing selfesteem, confidence, and self-worth.
* Increased energy: more endurance, power and strength which translate into more useable energy
47
* Improved digestion and elimination processes. Your body is built for and meant to be active in all
ways.
*
Improved intellectual capacity and productivity. Your brain needs a reprieve from thinking;
physical exercise provides that respite from the constant intellectual thinking tasks of our modern
* Better sleep: exercise enables a better sleep pattern to develop
* Weight loss: muscle burns more calories than fat because of the higher rate of metabolism within
the muscle tissues
* Strong bones: increased bone mineral density as a result of the imposed loads being placed upon
the bone during the exercise sessions
* Control of depression: you are active in a productive manner and the brain sends out endorphins
signalling a happy pleasant state of mind during and after exercise
* Decreased stress: you are doing something for YOURSELF
* Added protection from heart disease: lower blood pressure reading in many cases with just a small
amount of increased activity and as little as ten pounds of weight loss
* Increased endorphins (pain killers): the runners high
* Increased self-confidence, self-image, self-perception and outward self-projection.
* Body fat percentage decreases
* Lean tissue percentage increases
* Blood pressure readings decrease
* Heart rate decreases
* Serum cholesterol decreases
* Range of motion and flexibility increases
* Strength increases
48
* Lung function increases
* Bone mineral density increases
* Cardiovascular circulation capacity increases
The short and sweet answer is strength building will lead to increased mental and physical stamina to
better endure the stresses of daily living in this modern world of constant pressure to be on the go
continually.
Strength Training for Children
Chances of injury to children from strength training are very high. But still in performance sports
strength training forms an important part of sports training of children and youth. In this regard
following suggestions are given: -
- The weight training for children should have a low volume till 16 years of age. Partner exercises,
exercises with one's own body weight, medicine ball exercises etc.,
Should form the major portion
of exercises for strength training.
- Exercises should be done with lower intensity. It should not exceed 50-60% of the maximum.
-
Exercises involving lifting of weights over head or resulting in high stress on vertebral column
should be avoided. Children should be taught the correct techniques and breathing. This should be
achieved by exercising with lower weights.
- Iso-metric exercises should be avoided.
-
Strength training should be highly general in nature and should allow for rich variation of
exercises, methods etc.
The Strength Demands of Badminton
49
Strength, according to the National Strength and Conditioning Association, can be categorized in
several ways: absolute strength refers to the maximum amount of force a muscle or muscle group can
develop; strength endurance refers to the ability to perform a high volume of sub-maximal
contractions without fatigue; and speed strength, which is better known as power, is strength
expressed at speed.
The low weight of modern badminton racquets and the low inertia of the shuttlecock mean that
badminton has a relatively low demand for absolute strength. However, badminton players will
benefit from increasing their strength endurance and speed strength.
Major Muscles Used in Badminton
Badminton involves a lot of lunging movements, which engages the quadriceps and hamstring
muscles of the thigh as well as the gluteus Maximus or butt muscles. The adductors and abductors,
located on the inside and outside of your thighs, respectively, are also heavily involved, especially
when you lunge in multiple directions.
Badminton also involves lots of twisting and reaching movements, which place a significant demand
on your core muscles--your abs, waist and lower back. Hitting the shuttlecock uses the muscles of the
chest, back and shoulder, and the degree of involvement depends on the shot being played.
Strength-Training Exercises for Badminton
There are several exercises that you can perform to increase your strength for badminton. Forward,
sideways, and backward lunges with or without weights will help develop lower body strength, as will
squats, leg extensions, leg curls and leg presses.
Develop power to increase your court speed and vertical jumping ability by performing split squat
jumps and squat jumps.
To improve your upper body strength, perform shoulder presses, lat pull downs, chest presses and
rows. Like most racquet sports, badminton players are prone to developing rotator cuff problems. To
50
minimize your risk of developing rotator cuff problems, you should perform medial and lateral
shoulder rotation exercises using dumbbells, cables or resistance bands.
Developing a Strength-Training Program
Because strength training is one of a variety of fitness components that need to be addressed in your
program, make the most of your training time by performing compound exercises that exercise
multiple muscle groups. This approach means that you can train all your major muscles using a
minimal number of exercises in a single exercise session performed once or twice a week.
Build each workout around lower body and core exercises as these are the dominant muscle groups
used in badminton and include exercises for the upper body. To combine upper and lower body work
into the same exercise, perform complex exercises such as front squats combined with shoulder
presses or lunges with biceps curls. This will further reduce your strength-training time and allow you
to focus on other elements of your sport.
Conclusion
During the ages of 8-14, children are in a critical period of physical development. At this stage, they
are highly responsive to motor skill training and have a greater capacity to acquire and refine
fundamental movement abilities. By focusing on developing agility, coordination, speed, balance, and
reaction time during this formative period, young badminton players can build a strong physical
foundation that will benefit them throughout their athletic careers.
51
ENDURANCE
52
WHAT IS ENDURANCE
It is the ability of body to perform activity under condition of fatigue.
OR
ENDURANCE IS THE ABILITY TO RESIST FATIGUE.
TYPES OF ENDURANCE
1. ACCORDING TO NATURE OF ACTIVITY
2. ACCORDING TO DURATION OF ACTIVITY
1. ACCORDING TO NATURE OF ACTIVITY
Basic endurance
General endurance
Specific endurance
1. BASIC ENDURANCE:
It is the ability to do movements involving large number of muscles at a slow pace for prolonged
periods.
•Example-Walking, jogging, swimming, cycling, at moderate pace for more than 30 minutes (trained
S.M). Depends more than 90% on aerobic capacity.
* Hence also referred as aerobic endurance
53
2. GENERAL ENDURANCE
•Ability to do various types of movements with higher or lower intensity for sufficient long period.
Or
* Ability to resist fatigue, caused by various types of activities, may be aerobic or anaerobic for longer
time.
•A sportsman having good general endurance is able to play all games and can-do activity for a longer
time continuously without much fatigue.
3. SPECIFIC ENDURANCE
•Ability to do sports movements of a particular sport under conditions of fatigue.
Or
•It is the ability to resist fatigue caused by a specific sport activity.
* Performance in specific endurance may be determined by aerobic or anaerobic metabolism or a
combination of both.
METHODS OF ENDURANCE DEVELOPMENT
Very high volume
1. Slow Continuous Method
2.Fast Continuous Method
3.Varied Pace Method
4.Fartlek Method
VARIATIONS OF CONTINUOUS METHOD:
A) Slow continuous method:
54
• Pulse 140-160 b/m •Duration of the activity 30 minutes to 2 hours, •There is very little
change in the pace Example: - slow running/ cross country, cycling or swimming eyes.
B) Fast continuous method: • Pulse 160-180 b/m • Duration 20 min up to 1 hour. • For best
result- 175-180 b/m.
C) Varied pace method: •Running continuously and changing the to pre-plan. • Pulse 140-180
b/m • Duration from 20 min. to 1 hour. • Can be used by trained sportsmen only •Can be
improved acrobic and anacrobie capacity at the same time. :
D) Fartlek Method: •Swedish word means 'Speed play' • Not Pre- Planned-Sportsperson
changes his pace according to his wish. • Pulse 140-180 b/m • Duration of activit: 20 minutes
to 1 hour
55
CO ORDINATION
56
DEVELOPMENT OF COORDINATION ABILITY IN BADMINTON
INTRODUCTION
Coordination is the ability to repeatedly execute a sequence of movements smoothly and accurately.
This may involve the senses, muscular contractions and joint movements.
Everything that we participate in requires the ability to coordinate our limbs to achieve a successful
outcome- from walking to the more complex movements of athletic event like the pole vault.
Coordination skills in sport
All sports require the coordination of eyes, hand and /or feet maybe an implement and a ball.
Racket sports (e.g. tennis and Squash) require the coordination of hand, eyes and racket to connect the
racket with the incoming ball as well as position our body in an appropriate position to return the ball
in an effective manner.
Hockey requires the coordination of hands, eyes and hockey stick to connect with the ball, football
primarily requires the coordination of feet, eyes and ball and rugby the coordination of hands, eyes the
ball.
Children have a better sense of balance and coordination due to their body size and lower centre of
gravity and have the ability to learn complicated movements/skills like those required by a gymnast.
As they experience growth spurts muscle development may take 12 to 18 months to adjust to the new
bone growth and during this time, they may find the following are negatively affected:
* Coordination skills
57
* Athletic performances
* Mobility/ Flexibility
It is important that coaches educate their athletes as to why they are experiencing these problems.
Now is an appropriate time to focus on developing their flexibility to help muscles adjust to the
growing bones.
The hexagon test is a coordination test for the lower limbs and catching a ball is a simple hand-eye
coordination test.
Basic co-ordination is needed for this sport, as it involves a racket and a shuttle.
Beginners may struggle to strike the shuttle effectively; however, this will become conditioned
through experience and training. Players with more co-ordination will excel with regards to more
difficult shots and situations.
Chapter-II
MAIN PART
IMPROVEMENT OF CO-COORDINATIVE ABILITIES
It is not possible here to discuss the improvement of all the seven co-coordinative abilfies separately
and in detail. In addition to the limitation of space. The unsatisfactory level of methodology for the
improvement of these co-coordinative abilities is the principal reason for this. The principals for the
formulation of training for co-coordinative abilities are presented below: -
1- The principal method is varied practice and principal means are learnt physical exercises:
Although co-coordinative abilities are determined by the control and regulation processes, the best
method for effective development of these abilities is practicing physical exercises. The control and
58
regulation processes are processes of motor co-coordination and hence are best affected by doing
gross motor movements.
During practice the movement should be done with several variations. The core variable is the
movement execution it is for the development of co-coordinative abilities.
2. General and special exercises should be used:
In the initial stages general exercises for the development of general co-coordinative abilities
should be used. But later on special exercises should be used more to ensure are best effect for
performance improvement in a sport.
3.The movements should be done correctly and consciously.
Incorrect execution of movement will force the control and regulation processes to take place
differently and hence to give a different sort of sensations and of sensations and relating to a
sportsman. As a result, he forms wrong associations between movements image and movement
sensations and consequently is unable to correctly grasp and understand the verbal instructions of the
coach or the teacher.
4- Accentuated development of co-coordinative abilities:
A physical exercise always has a complex effect. It will lead to improvement of several conditional
and co-coordinative abilities. But a faster and effective of a co-coordinative ability is possible if the
exercise is modified to ensure the improvement of a single co-coordinative ability.
59
5- Rich variation of exercises:
A rich and continuous variations of exercises used is of utmost importance to ensure continuous
development. As a practice sportsman should be continuously doing new and unaccustomed exercises
for best effect.
How to improve an athletic agility and coordination
Bilateral Co-ordination Training
How many youth coaches systematically attempt to improve the non-dominant side of their athletes?
None, in my experience, yet this is the starting point for every music teacher. My nine-car-old
daughter has better bilateral co-ordination than most world class soccer players. This is not as
amazing a chain as it may sound, and the reason is simple: She plays the piano. We never ever hear
about pianists who are brilliant with their right hands, but who cannot manage a note with their left.
This is true of players of most other musical instruments- but of players of sport.
Developing bilateral co-ordination
Video analysis of lateral preferences has a significant impact on sport tactics. For example, it is well
known that forcing a soccer player with a good right foot and a weak left one onto the left will hamper
his effectiveness. But surely the time has come to take the tactical game one stage further- to eliminate
weak feet by transforming prevailing thinking about hand/foot/eye domination? Research into musical
competence suggests that it is possible to develop bilateral coordination in sport.
* Simple throwing and catching using both hands, then the right hand alone, then the left hand alone
* Simple kicking/short distance passing with the dominant then non-dominant foot
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* Slightly older children will enjoy fun games of football/basketball etc, with everyone having to use
their non-dominant hand/foot.
Hand-eye relationships in sports
* Like Corballis, Coren highlighted the important relationship between different aspects of sidedness.
For example, right-handed and right-eyed people are known as " congruent hand-eye sided; and those
whose dominant hand and dominant eye are on opposite sides as " crossed hand-eye sided'; Cross and
congruent hand-eye relationships are advantageous in different sports.
Congruent hand-eye preference is associated with better performance in racquet sports.
When the dominant eye and hand are on the same side, Coren explained, the larger field of vision
covers the area where most of the action occurs. If, for instance, a player is left-eyed and right-handed
(cross-sided), the hand swinging the racquet is invisible from the dominant eye for most of its swing.
Balancing the centre of gravity
* Individual with crossed hand-eye preference seem to be much better at sports like symnastics,
running and basketball. When the dominant hand and the dominant eye are on the same side of the
body, Its centre of gravity shifts towards the dominant side. In sports such as gymnastics, activities
like tumbling, vaulting and swinging from the rings or high bar depend upon equal action from both
sides of the body.
* The bat is held to the right of the body, ready to swing around to left. This is the perfect stance for
the right-handed and left-eyed (crossed-sided) player. As the dominant eye is usually used for sighting
and aiming, having the preferred eye towards the pitcher should be an advantage. As a Briton, left me
point out that the same holds true for cricketers.
How can You Improve your Child's Coordination Skills?
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Coordination Skills in children usually refers to whether they can get their arms and legs to work
together effectively!
Whether playing games, taking part in sport or doing schoolwork, coordination skills are a must. And
many tasks which require coordination also require the child to be able to plan well - being able to
time their movements, predict what will happen if they do something, and react to a Situation (eg a
ball coming at them more slowly than expected).
For the purpose of this website, we are going to focus on two types of coordination:
Bilateral coordination and hand eye coordination.
Bilateral Coordination is the ability to use other sides of the body together in a coordinated way.
This could be either a symmetrical movement (eg both hands working together to push a rolling pin)
or an alternating movement (eg pulling hand-over-hand up a rope as this girl is doing).
Children with poor bilateral coordination may struggle with gross motor games such as hopping,
jumping, catching a ball or beating a drum with rhythm. They may also struggle with fine motor tasks
such as tying shoelaces, threading beads and cutting with scissors, as these all require both hands to
work together well.
Hand Eye Coordination
Catching a ball and being able to hit a ball with a bat are obvious examples, but many parents don't
realize that good hand-eye coordination can also help a child's handwriting.
Co-ordination exercises for the lower extremities
Mike McLaughlin has been writing news, entertainment, and sports articles since 199.
McLaughlin has written for "The Maine Campus," "The Bangor Daily News" and various websites.
McLaughlin is also a martial arts instructor and certified personal trainer. He has a bachelor's degree
in journalism and an associate degree in filmmaking.
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Photo Credit skipping rope. image by blue fern from Fotolia.com
Coordination in the lower extremities is important in everyday life. Walking, running and climbing
stairs all require some degree of coordination. Coordination is especially important to athletes
participating in sports like soccer, basketball or Pot ball. There are many examples of exercises that
can improve coordination in the lower extremities.
Conclusion:
During the ages of 8-14, children are in a critical period of physical development. At this stage,
they are highly responsive to motor skill training and have a greater capacity to acquire and refine
fundamental movement abilities. By focusing on developing agility, coordination, speed, balance, and
reaction time during this formative period, young badminton players can build a strong physical
foundation that will benefit them throughout their athletic careers.
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