Higher PE
Body Preparation
Simple cycle of analysis
Always name your sport and say whether you have a particular position.
1. What is your weakness? What proof do you have?
a. Internal feedback
b. From your coach
c. Other methods of analysis (e.g. video, test etc.)
2. What effect is this having on your performance?
a. In the actual activity
b. Physiologically
3. Planning your programme – what did you take into account?
e.g. Had to monitor throughout, therefore need to assess after one week
(justify) etc. or peaking for competition
4. Your programme and its justification.
e.g. This should be extensive (could be worth 6 marks), therefore you need to
give details. Will you have 2 programmes?
5. How did you monitor the programme and evaluate its success?
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6. Higher PE – Body Preparation Aspects of Fitness Table
Activity
Aspect of fitness
Body Part
Flexibility
Speed (anaerobic)
Power
Muscular Endurance
Cardio-Respiratory
Mobility
7.
2
When Used During
Game
Higher PE – Body Preparation
Badminton Standardised Fitness Tests
Aspect of fitness
Test
Cardio Respiratory
20 m shuttle run test (bleep) see page 34 – 35 Leckie and
Leckie
Power
No official test, instead use a smash action using the grip
dynomometer. Average of 3 attempts *
Speed
10 x 10 Shuttle run test
Flexibility
Muscular Endurance
Mental Fitness
Skill Related Fitness
Reaction Time
Sit and reach test
No official test instead use sit ups for abdominals, bench
jumps for leg, press ups for arms *
Questionnaires or self evaluation
Illinois Agility run test
Ruler test
*I completed each test 3 times, taking my average score, and then compared this to the
results of 3 players of similar build. This helped to prove where my weaknesses lay.
3
Higher PE – Body Preparation
Principles of Training
Leckie and Leckie (P46 – 48)
F – Frequency – how many times I train each week
I – Intensity – cardio respiratory (70%-85%) power (100%)
D – Duration – specific to Badminton, each session lasts approx 40 min which is
equivalent to a 3 set match
A – Activity – practices relevant to Badminton
Specificity – Practices related to my specific fitness requirements
Overload – When the programme becomes too easy e.g. do more, work at the upper level
of training zone, work for longer
Progression – Keep overloading at the correct time to ensure progression
Reversibility – Not dropping off on the training in case you lose the gains already made.
Remember that you lose at twice the speed that you gained
Other Factors (Leckie and Leckie (P49 – 52)
Methods of Training
 Within the activity – skill related, called “conditioning” in your case, a
conditioning circuit
 Out with the activity – continuous, circuit, fartlek and interval (see course notes
booklet)
Targets – Short and long term goals
 Short term – trying to stay within my training zone during the programme
 Long term – setting my target at being able to train at the upper level of my
training zone nearing the end of my 6 week programme. (see separate sheet for
long term programme)
Variety required to prevent boredom
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Higher PE – Body Preparation
Specificity
Specificity means doing specific types of activity or exercises to bring about
improvement in performance or fitness. An exercise to improve strength will not
necessarily improve flexibility or agility
Your training activities must include:
1. Exercises to improve the particular component of fitness which applies to your
sport e.g. strength for weight lifters, endurance for marathon runners or
flexibility for gymnasts
2. Exercises to improve the muscle groups most important to your performance;
e.g. shoulder and leg muscles for rowers, arm muscles for tennis players or leg
muscles for skiers
3. Activities to improve the skill of your sport; e.g. dribbling in Hockey, shooting
in Basketball, serving in Tennis or putting in Golf
An example of Specificity
Strength training for a Shot PutterThe effects of a strength training programme will be very specific. If very heavy weights
are lifted for a small number of repetitions, then strength will be increased. The muscles
will not only become stronger, but they will also increase in size. If the exercise is carried
out at speed, then power will be increased.
See Leckie and Leckie p46
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Higher PE – Body Preparation
The Effects Lack of Cardio Respiratory or Power
Can Have on Performance
On your Physical Performance
1. As the game progresses, I am unable to sustain court coverage due to lack of CRE,
resulting in…………….
2. During the game I am unable to clear to the back of my opponent’s court, or kill
off my opponent with a powerful smash, due to lack of power in the arms and
shoulders, resulting in……………
Deterioration in your Skill Level (CRE only)
1. Increased service errors, resulting in direct loss of serve, or low service played too
high resulting in…………
2. Deterioration in the quality of net play, drop shots, resulting in………..
3. The quality of my backhand returns deteriorate due to inability to move into the
correct position, resulting in……………
Quality of Decision Making drops due to fatigue setting in
1. Choosing the wrong option, by not continuing to vary my serve, allowing my
opponent to……………
2. Choosing the wrong option in attack – when I had my opponent in back court, I
failed to capitalise by……………
3. In defence, because I am tired, I just return the shuttle instead of selecting the
correct shot, or where the shuttle should be placed.
6
Higher PE – Body Preparation
Physiological effect a weakness can have on your performance
Lack of power
In Badminton, lack of power in my arms and shoulders is due to the fact that my muscles
are unable to store enough energy to produce the explosive arm action required to hit a
powerful shot. Power is anaerobic and requires a combination of speed and strength to
produce this explosive action. By working on an appropriate power programme I should
be able to increase the capacity of my muscles to store energy and thereby increase my
ability to kill off my opponent.
Lack of Cardio Respiratory Endurance
As the game progresses I find that my breathing becomes extremely difficult and
irregular – this causes me to puff and pant, and as a result has a major effect on my
performance. This lack of Cardio Respiratory is due to the fact that my lungs do not have
the capacity to take in enough oxygen, and that my heart is not strong enough to pump
the blood to the required muscles
7
Higher PE – Body Preparation
Test No. 2
Discuss, in detail, the effect your current level of fitness is having on your overall
performance?
10 Marks
8
Higher PE – Body Preparation
Methods of Gathering Information
Why do we need to gather information?
To find out the effects different aspects of fitness are having on my overall performance
and then use this information to play to my strengths and to the work on my weaknesses.
What methods do you use?
For initial DATA
1. Video of performance and match results
2. Internal feedback
3. Time Related Observation Schedule ( T.R.O.S.) from video on all aspects of
fitness involved, including skill related and mental aspects
4. Coach
More focused Data on my weakness for Cardio Respiratory
1. T.R.O.S from video on court coverage – C/R, muscular endurance, agility
T.R.O.S on skills – C/R, muscular endurance, movement anticipation
T.R.O.S on decision making – C/R, reaction time, movement anticipation,
managing emotions
2. Heart rate monitor – C/R
3. Standard Test – 20 metre shuttle run – C/R
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More focused Data on my weakness for power
1. O.S from video on smash – power, timing, balance
2. O.S from video on high clear
3. Scatter diagram on high clear and smash
4. Devised standard test – using grip meter in throwing action
In exam if only asked for 1 aspect choose physical e.g. C.R.E. or power. However if
asked to answer on 2 different aspects then link answer in C.R.E. for the physical with
agility in skill related, whereas if using power as your physical aspect then it is better to
use skill related option of timing and balance in smash or high clear but do not go into
any great technical depth.
Why were these methods appropriate?
Initial
1. Video – The video was appropriate because I was able to view it as many times
as I needed in order to make the appropriate O.S’s. I was able to watch it with my
coach to hopefully confirm my internal feedback. Also, I was able to retain it for
comparison later
2. Internal feedback – This was appropriate because it told me how my body was
reacting to the different aspects of fitness required in a game of Badminton. It tells
me straight away how I am feeling e.g. if I am puffing and panting, then my
problem is C.R.E. if my legs are getting sore then it is muscular endurance, and if I
am unable to kill my smash, then my problem could be a lack of power.
3. O.S – on all aspects of fitness is most appropriate because it covers all aspects of
my performance and this allows me to identify what areas are my strengths and
weaknesses. It is filled out by my coach who has expert knowledge.
Focused Data for C.R.E.
1. The T.R.O.S on court coverage, skills and decision making was appropriate
and valid because it gave me factual evidence on my court movement and agility
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throughout, it also told me the effectiveness of different skills, reaction time and
my movement anticipation at different stages of the game and it told me the
effectiveness of my decision making and how I managed my emotions throughout the
game.
2. The heart rate monitor was valid because it gave me factual evidence on my
pulse rate before, during and after the game. It was appropriate because it told me
when I was working aerobically or anaerobically, and at exactly which points in
the game this was happening. It also told me if my pulse rate was recovering
quickly during rallies, between sets or at the end of the game. It also gave me
valid data to analyse as the graph could also be retained for comparison to a new
graph after my training programme.
3. The standard tests were appropriate and valid because they provided factual
evidence of my current fitness level, and could be retained to see if any
improvement had been made after my training.
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Focused data for power
1. The O.S’s on the high clear and the smash were appropriate as they told
me the effectiveness of my high clear and smash throughout the game.
2. The scatter diagram was appropriate and valid as it gave me factual
evidence of exactly where every high clear shot and smash were played
from and landed.
3. The devised standard test on power was most appropriate and valid as it
provided factual evidence of my current fitness level and could be retained
to see if any improvement had been made after my training programme
What information about aspects of your performance were you are able to derive
from the data gathered?
Initial
Video – The video allowed my coach to pinpoint situations later in the game where lack
of C/R had been my downfall, either through inability to reach the shuttle or because of
mental fatigue resulting in the wrong shot selection. From the video the coach could give
me feedback on when lack of power had caused me problems. It also showed clearly how
I was managing my emotions throughout the match, and how my skill related aspects of
fitness such as reaction time and movement anticipation were affected.
Internal Feedback – This told me that I have good power in my arms as I could feel my
powerful smash was allowing me to win many points e.g. the speed of the shuttle meant
that my opponent was not able to reach it to play a return. Also, my speed about the court
is a strength because it allowed me to sprint from the back to front court and retrieve
shots that were being played to the extremes of the court, e.g. after playing a back court
high clear return, I was then able to sprint forward and return my opponent’s subsequent
drop shot. Internal feedback also told me that I have a weakness in my C/R because, as
the game progressed I began puffing and panting for breath, and was therefore no longer
able to keep up with the pace of the rallies – by the third set this became much more
apparent.
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O.S - This was completed by my coach, on all aspects of my performance, physical, skill
related and mental. It told me exactly what areas were my strengths and weaknesses. At
this point you identify what these are.
Focused data on C/R
The first part of my T.R.O.S – This was on court movement – it told me the number of
times I was able to reach my opponent’s shots and that my reaction time and movement
anticipation were excellent. It also told me that in the early stage of the game I was able
to cover all areas of the court and return the majority of my opponent’s shots, however, as
the game progressed my success rate clearly deteriorated e.g. in the first set I reached 8
out of 10 of my opponent’s drop shots, but I could only reach 3 out of 11 in the final set.
Clearly, lack of cardio respiratory was having an adverse effect on my physical and skill
related performance.
The second part of my T.R.O.S – This was on skills – it showed the number of times each
skill was effective throughout the game, e.g. I had 45 out of 63effective high clears in the
first set, but only 18 out of 42 were effective by the third ser. I also noted that there was a
decrease in the number of high clears attempted from the first to the third set (63 in the
first / 42 in the third). Again, lack of C/R and deterioration in my movement anticipation
was causing me problems.
The third part of my T.R.O.S – This was on decision making –it confirmed that a lack of
CRE was having a major effect on my ability to manage my emotions. In the first set I
was consistently choosing the correct option in attack and defence and staying calm
under pressure. However, by set 3 as I got more tired I constantly chose the wrong shot
selection under pressure and started to lose my temper and concentration. This resulted in
me losing even more points. My reaction time had also slowed considerably, making it
even more difficult to sustain rallies.
Heart rate monitor – The graph from the heart rate monitor showed that as the game
progressed my heart rate moved quickly into anaerobic exercise and tended to remain
there for the rest of the game. Although my pulse rate did come down slightly between
rallies, it quickly moved into anaerobic exercise again as soon as the next rally began. As
the game progressed, the graph showed that I was seldom able to make any significant
recovery during these times when a recovery would have been expected, and as a result
my pulse tended to remain in a high anaerobic state until I eventually became exhausted –
my opponent took advantage at this point and easily won the game. At the end of the
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game my pulse took a long time to get back to its resting rate. All these results prove that
my problem is related to lack of CR.E.
Standard Test – The test I used for CRE was the 20m shuttle run. My score was below
that of the average expected of my age group. This valid and factual information
confirmed that I have a problem with lack of C.R.E.
Focused data for power
The O.S’s on high clear and smash told me the exact number of effective high clears I
had throughout the match and how many successful smashes I performed throughout the
match. It allowed me to work out an exact % success rate for both power driven skills. I
only managed 8 successful smashes out of 40 attempted in the match, which gave me a
20% success rate. This clearly shows that my power is very weak indeed.
Scatter Diagram – this provided me with an excellent record of exactly where my
attempted high clears were landing. The great majority of them (40 out of 60) were
landing mid court, with only 10 out of the 60 reaching the back tramlines. This is clearly
a weakness in my power. The scatter diagram also showed that 39 of 60 high clears were
aimed right down the middle of the court which showed another weakness, my inability
to exploit space on my opponent’s court. ( This could also be used to record the
effectiveness of your smash also. )
Devised standard tests – When I compared my average 3 smashing actions with the grip
meter, to 3 other pupils’ attempts in the class who were the same height and build to me, I
found I was scoring a lot lower than them which confirmed my internal feedback and O.S
that I did have a weakness in power.
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Higher PE – Body Preparation
Methods of Training
1. Conditioning Training
2. Circuit Training
3. Continuous Training
4. Interval Training
5. Fartlek Training
6. Weight Training
The main two training methods we will concentrate on are “conditioning” and “circuit”.
For more information on these, plus the others, read pages 33 – 35 of your course notes
booklet.
One of the main questions you will be asked will be to compare the benefits of each.
The advantages of Conditioning training are –
 This type of fitness training involves working on skill related practices, this means
that as well as improving your fitness level you will also be improving the skills
required in the game itself. This must be the main benefit of a conditioning
programme.
 Conditioning also means that you will be working on the specific muscles required
for each skill
 Working on skill related practices to improve your fitness is the most enjoyable
method because it is game related – this means that lots of variety can be added
and therefore boredom during training is reduced.
 It is easy to set practices for different aspects of fitness e.g. continuous front and
back court feeds for cardio-respiratory, or high mid court feeds for power smash.
 Progressive overload can easily be applied in the same manner used in other
methods e.g. do more reps, speed up practices etc.
15
The advantages of circuit training are –
 Circuits can be adjusted to work on either general training or more specific
training. It is also easy to adjust the exercise to suit the type of fitness programme
e.g. general circuit, cardio-respiratory circuit, power circuit etc.
 Circuit training is more specific to improving the particular muscle group required
within the game
 Circuit training does not necessarily involve the use of equipment and is therefore
easy to set up
 Circuit training can be done either indoors or outside
 In the main exercises are easy to understand therefore everyone can take part
regardless of skill level
 Progressive overload, work/rest ratio etc. are very easy to apply if using circuit
training.
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Higher PE – Body Preparation
Initial Data
Observation schedule on all aspects of fitness to be completed by coach from video of
performance during a 3 set match
Aspect of Fitness
Strength
Cardio-respiratory
endurance
Physical
Muscular Endurance
Power
Speed
Flexibility
Reaction time
Agility
Skill
Related
Co-ordination
Balance
Timing
Movement anticipation
Level of arousal
Mental
Rehearsal
Managing Emotion
17
Weakness
Higher PE – Body Preparation
Cardio-Respiratory Observation Schedule
Name________________________
O.S 1 – Movement
This O.S was completed from a video taken during a best of 3 games against an opponent
of similar ability to myself. I ticked the appropriate box every time I returned, or failed to
return, to my base position.
Return to base
Yes
No
% Success
Game 1
Game 2
Game 3
Total
O.S – Technique
This O.S was completed from the same video. I selected 2 technically difficult skills, the
backhand drive/clear and the drop shot – for each skill I noted the effectiveness of the
technique every time I played a shot during the 3 games
Backhand clear or
drive
Effective
Not Effective
Game 1
Game 2
Game 3
Total
18
% Success
Drop shot
Effective
Not Effective
% Success
Game 1
Game 2
Game 3
Total
O.S – Decision Making
The O.S was completed form the same video. I noted the number of times I selected the
wrong shot option during the 3 games
Decision making
Wrong option chosen
Game 1
Game 2
Game 3
Total
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Time Related Observation Schedule ( TROS )
1.
MOVEMENT
Yes
No
2.
TECHNIQUE
% success
Yes
No
3.
MENTAL
% success
Yes
No
% success
TIME
010mins
10 20mins
20 30mins
1. OS on Movement - This OS was completed from a video taken during a 30 minute game against an opponent of similar ability to myself. the
I ticked the appropriate box evry time I returned, or failed to return to my 'Base position'
2. OS on Technique - This OS was completed from the same video. I selected 2 technically difficult skills, the
backhand drive / clear' and the 'drop shot' - for each skill I noted the effectiveness of my technique every time
I played a shot during the 30 minute game.
3. - OS on Decision Making - This OS was also completed from the same video. I noted the number of times I selected the
wrong shot option during the 30 minutes of the game.
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Higher PE – Body Preparation
Conditioning Programme for Improving Cardio-Respiratory Endurance
Practice No.1 – 4 Corner Drill
This practice involved movement to all four corners of the
court and then returning to my central base position (see order
of movement). Initially I had to shadow the practice for 1
minute, then my coach fed the shuttle to the different parts of
the court and I had to attempt a return. I did this for a further
2 minutes. At all times I wore a heart rate monitor to ensure
that I stayed in my training zone – if I did go above my
training zone, all my coach did was slow down the speed of
the practice. This practice was also particularly relevant to
improving my agility, reaction time and movement
anticipation. The shadow drill was my mental rehearsal for
the practice
Practice No.2 – High Clear Returns
From 2/3 back on court (see diag.) initially I shadowed a
movement across court, from side to side, pretending to play
a high clear return for 1 minute. For the next 2 minutes my
coach then played a series of high shots, both left and right,
and I played an actual high clear return.
Practice No.3 – Alternate Net Shots and High Clear
Returns
This practice (see diag.) involves playing a high clear from
back court, then moving forward to play a net shot, and so on.
Once again I shadowed the practice for 1 minute, followed by
2 minutes of actual drill.
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Practice No.4 – Forehand and Backhand Mid-court
returns
This practice involved movement across the court from side
to side to play a forehand or backhand return. Again I
shadowed the practice for 1 minute, still working within my
training zone, and then my coach stood facing me on my side
of the net and threw me constant feeds to each side for 2
minutes.
Relevant Point and Justification
 I chose this method of training because each practice was specifically designed to
keep me moving constantly and was therefore relevant to improving my cardio
respiratory, agility, reaction time, movement anticipation and level of arousal.
 In addition, because the practices were enjoyable and varied, this also reduces
boredom
 Although the practices were designed to improve CR, I was also able to work at
improving my skill level at the same time.
 Each practice lasted 3 minutes (1min shadow, 2 min skill) totalling 12 minutes for a
circuit of 4 practices. I performed the circuit twice, totalling 24 minutes.
 I wore a heart rate monitor at all times so that I could work within my training zone
(70-85%). Initially, I tried to keep at the lower end of my training zone (70-80%)
 After 2 weeks I felt that the training programme became easier, so I overloaded the
practices by working within the upper level of my training zone (75-85%). My next
progression was to increase the actual skill related practices from 2 minutes to 2
minutes 30 seconds. My final progression was to increase the sets from 2 to 3.
After performing this conditioning circuit twice, I then moved on to a conditioned game
– the conditions were that I had to play a 10 shot rally with my partner, keeping within
the training zone, before being allowed to make an attempt to beat my partner over the
next 3 shots. This was particularly relevant because it initially had to be cardiorespiratory related before being allowed the enjoyment and competitive element of trying
to beat my partner. I played this type of game for 5-7 minutes.
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I finished the session with a 5-7 minutes full game to create enjoyment and push my
heart and lungs to an anaerobic level as would be the case in a real match.
The whole session has now lasted approximately 40 minutes, particularly relevant
because this is approximately the time taken for a 3 game match. It also gave the
opportunity to see if any improvement was occurring in my CR and movement
anticipation (skill related fitness) and managing my emotions (mental fitness) throughout
the match.
I repeated this programme 3 days a week, with a days rest in between to allow my body a
rest day to recover. My programme lasted 6weeks, overloading when appropriate.
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Higher PE – Body Preparation
Circuit Training (Muscle Specific) For Badminton
Exercise 1
Exercise 2
Exercise 3
Chest Raise
Squat Jumps
Sit Ups
15 reps ( O/L 20)
15 reps ( O/L 20)
15 reps (O/L 20)
Exercise 6
Exercise 5
Exercise 4
Burpees
Press Ups
Bench Jumps
15 reps (O/L 20)
15 reps (O/L 20)
15 reps (O/L 20)
3 sets, 70-85%, No Rest Periods
Points
1. This circuit was used to back up my activity based programme.
2. I wore the heart rate monitor at all times – this means that the circuit was solely
related to improving my cardio respiratory because, unlike the activity programme
where I had to concentrate on the skills as well, the exercises were so easy that I only
needed to concentrate on working at the correct intensity (70-85%)
3. I had no rest periods between reps or sets – this meant that I could work within my
training zone at all times.
4. 15 reps of each meant that I was able to work on my heart and lung and prevent
boredom setting in
5. Working within my training zone completing 3 sets meant that the circuit lasted
approximately 20 minute – this was sufficient to bring about improvement in cardiorespiratory.
6. To start with I tried to keep within a training zone of 70-85%, but after 2 weeks I felt
that the circuit was becoming too easy, so I overloaded by increasing the intensity to
75 - 85%. After a further 2 weeks, I overloaded again by increasing the reps from 15
to 20 to allow further progression. My final overload was to increase the sets from 3
to 4.
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Higher PE – Body Preparation
Arm and Shoulder Power Observation Schedule
Name________________________
To assess my arm and shoulder power I completed the following Observation
Schedules
O.S 1 – My Smash
O.S 2 – My High Clear
Both O.S’s were completed from a video taken during a best of 3 games against an
opponent of similar ability to myself. Before completing the O.S, I got my coach to look
at the video and he confirmed that my technique in both strokes were sound and that the
angle that I hit the shuttle was correct – this confirmed that the O.S was valid and was a
good method of assessing my arm and shoulder power.
I ticked the appropriate box every time I won a point directly from my smash, or high
clear or if my opponent was able to attempt a return. I did not record high clears or
smashes that were going out.
My Smash
Point Won –
opponent unable to
return
Opponent able to
return
Game 1
Game 2
Game 3
25
% Success
My High Clear
Point Won –
opponent unable to
return
Opponent able to
return
% Success
Game 1
Game 2
Game 3
Scatter Diagram – High Clear Return
Again I completed this from the video. I marked an x every time I returned the shuttle
using a high clear, and marked the spot with an x1 where I played it from and a
corresponding x1 where it landed on my opponents court.
In game 1, it can be seen that out of 17 high clears, I only managed to get 3 returns into
my opponent’s back court
High Clear
Return
To Opponents
Back Court
Unable to
Reach back
Court
% Success
Game 1
3
14
21%
Game 2
3
16
19%
Game 3
4
15
27%
Total
10
45
22%
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Higher PE – Body Preparation
Conditioning Programme for Improving Arm and Shoulder Power
Practice No. 1 Smash
This practice was very simple – the shuttle was fed high
above my own service line and I had to smash it back as hard
as I could. I did 10 repetitions (1 set) with 100% effort and
then rested for 1 minute, before moving on to the next
practice. This practice was also excellent for improving my
skill related aspects of fitness such as co-ordination, timing
and balance.
Practice No. 2 High Clear Return
The next practice involved a feed to back court and I had to
attempt a high clear return. Once again I did 10 (1 set)
repetitions with 100% effort and then rested for 1 minute,
before moving on again.
Practice No. 3 Forehand and Backhand Mid-court Drives
In this practice I had to play 5 forehand drives, immediately
followed by 5 backhand drives. In each case I had to make
sure that I drove the shuttle low over the net and as hard to
the back of the court as possible. Once again I rested for 1
minute and then moved on.
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Practice No. 4 Net Kills
This practice involved my coach throwing the shuttle
approximately 1 metre above the net for me to lunge forward
and play a net kill using a whip like action with my hands,
arms and shoulders.
I completed the full circuit 3 times with 2 minute rest after
each circuit.
Relevant points and Justification
1. I chose this method of training because all the practices were specifically designed to
improve my power, co-ordination, balance, timing and managing my emotions.
2. The practice were enjoyable and varied and therefore reduced boredom
3. In addition, although the practices were designed to improve power, I was also able to
work at improving my skill level at the same time
4. The reason I performed 10 reps of each was because power exercises are anaerobic
and use up a lot of energy, therefore need to be performed using low repetitions
5. Each drill had to be performed at 100% intensity because power is a combination of
strength and speed and therefore need to be performed full out.
6. The reason for the 1 minute rest periods between sets was to allow my muscles
enough time to recover before beginning the next set. In addition, the 2 minutes
between circuits was necessary for a full recovery before starting the next one. Power
practices need to be performed using a 1:4 work/rest ratio to allow sufficient recovery
time.
7. After 2 weeks I felt the programme becoming easier, so I overloaded the practices by
wearing 1kg wrist weights to make the exercises more difficult. My next progression
was to increase the reps from 10 to 12, and my final overload was to increase the
circuits from 3 to 4.
28
After performing the conditioning practices, I had a 3 minute rest – again this was to
allow my muscles time to recover and stop the session becoming cardio respiratory
related.
I then moved to a conditioned game – the conditions were that I had to play a 6 shot
high clear rally with my partner before making an attempt to beat my partner over the
next 3 shots – even then I could only win a point by using one of the power related skills
from the practice drills. This was particularly relevant because all the skills in the
conditioned game were power related. I played this type of game for 5 minutes only
because it was totally anaerobic and extremely tiring.
After a further 3 minute rest period I finished the session with a 5 minute full game to
create enjoyment and push my heart and lungs further into anaerobic state as would be
the case in a real match. It also gave me the opportunity to monitor any improvement
taking place in my physical, skill related and mental fitness levels.
The whole session has now lasted approximately 40 minutes (including recovery times),
particularly relevant because this is the approximate time taken for a 3 game match. I
repeated this programme 3 days a week, with a day of rest in between to allow my body
to recover. I did this programme for 6 weeks on a Mon/Wed/Fri, overloading when
appropriate and then, to add variety and make it more muscle specific, I would replace
the Wednesday programme with a weight circuit.
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Higher PE – Body Preparation
Weight Training Circuit for Badminton
Exercise 1
Exercise 2
Exercise 3
Chest Raise
Bench Press
Sit Ups
15 Reps (O/L 20)
6 Reps (O/L 8)
15 Reps (O/L 20)
Exercise 4
Exercise 5
Exercise 6
Forward Press
Leg Press
Medicine Ball – Throw
against wall
6 Reps (O/L 8)
6 Reps (O/L 8)
6 Reps (O/L 8)
100% Intensity, Work/Rest ratio 1:4 between reps, 3 sets – 2 mins, rest between
each set
Points
1. This circuit was completed in the school’s Fitness suite because this allowed me to
make it more muscle specific and could be directly related to improving my arm and
shoulder power.
2. The circuit consisted of 3 exercises specifically related to power in the arms and
shoulders – for the bench press and the forward press I worked at 70% of my
maximum lift, and used a heavy medicine ball for the throw to simulate a throwing
action
3. I needed to perform each of these exercises at 100% intensity (at speed) to make them
power related
4. The other 3 exercises were used to create a balance within the circuit – incorporating
leg, stomach and back exercises
5. I made sure that I had a 30 second rest period between exercises to allow my muscles
to recover, although the 3 non power related exercises did allow a natural recovery for
my arms and shoulders
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6. I performed the circuit 3 times – this was sufficient to bring about an improvement in
power.
7. After 2 weeks I felt that the circuit was becoming too easy, so I overloaded by
increasing the reps for the power related exercises by 2. After a further 2 weeks, I
overloaded again by increasing the weight used by 5kgs for each of the power
exercises. My final overload was to increase the number of circuits from 3 to 4
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Higher PE – Body Preparation
Skill Related Fitness Training Methods
(Leckie and Leckie P52)
For skill related fitness the methods of training selected need to add skill demands to
physical fitness demands. In many activities, players in training move around the playing
area completing different tasks at each station. This is similar to circuit training for
physical fitness, except that in this circuit you are completing skill related tasks at each
station.
In this Badminton example the shuttle drop is excellent for reaction time and agility as
the performer must be quick to react to the shuttle dropping and get down low to catch it
before it hits the floor. The four corner drill for aerobic exercise is excellent for
movement anticipation as the worker has to anticipate the feeder’s signals on where the
feed is going. The practice to touch and chassis around different coloured cones is again
designed to help improve reaction time and balance as it is important to react quickly
and still stay in dynamic balance when covering all areas of the court while playing
attacking and defensive shots. The alternate high clear and net shot practice is useful for
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improving agility as both speed and co-ordination and timing are required in this
practice.
Mental Fitness Training Methods
Mental practice before performance can help you to manage your emotions better during
performance. There are many different approaches used in this area. They often differ
depending upon the nature of the activity
The main components of mental practice are:
1. Selecting a quiet area, away from the competition / performance space
2. Establishing a clear picture in your mind of a quality performance
3. Breaking the performance into manageable parts
4. Being positive, imagining doing well
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Higher PE – Body Preparation
The Difference between Planning a Programme and Implementing a
Programme
The most important point you should make is to relate everything to me and my level of
performance within the game e.g. I must plan my whole programme based on my specific
weaknesses, and that by improving my level of fitness this will make me a better player.
Refer to self at all times e.g. I did this, or my.......
The main difference between the Planning stage and the Implementation is that –
In the planning stage you have not yet started, therefore you should use “future
tense. “
E.g. Frequency – before I started my programme I had to decide e.g. how many days I
would need to train each week. This was important because I had to make sure that the
weekly programme would have an effect on my fitness level, but also make sure that it
would not be too difficult for my body to cope with the level of exercise required. In
addition, when deciding how many days per week I would train, I had to take account of
skills sessions, and the fact that I had a game every Saturday.
For the implementation stage, you say what you did, therefore write in past tense
E.g. Frequency – I decided to train 3 days per week, Monday, Wednesday and Friday.
This allowed me to work hard at each of the first two sessions because I knew that I had a
days rest in between to allow me to recover. Also, I used the rest days to work on skills
and the tactical element of my game. On the Friday I had a light session to prevent
fatigue setting in before the game on the Saturday. The Sunday gave me a full day to
recover before starting on the next week’s programme.
The difference between the two is that, in the planning stage, you write in general
terms, whereas, in the implementation, you become more specific.
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Higher PE – Body Preparation
Training Programmes
This 8 week Training programme mainly applies to Body Preparation, but several
aspects also apply to a skills programme
Let us assume that you have mentioned that you have
 3 training sessions per week
 Rest day in between
 You are training to peak for a particular event in 8 weeks time
1. After the first session, adjust your programme to make sure that it is specific to
your needs, (based on internal feedback)
2. After a further 2 sessions (end of week No.1), make any further minor
adjustments, just in case you have over compensated with your first adjustment
3. Continue for a further 1 or 2 weeks, overloading at the appropriate time. You have
now completed 3 weeks
4. At the end of the 3rd week, professional advice suggests that it is best to spend the
next week easing off. Not cutting out training altogether, because reversibility
might set in. Instead, ease down to about 70% of your normal programme. The
reason for this easing off is to allow the body to recharge its batteries before the
final push over the next few weeks.
5. There may be one further progression during the next 2 weeks, depending on how
you feel
6. The last of the programme should now be one of an “easing down.” The first 2
sessions should be a gradual cutback (i.e. on the Monday and Wednesday). There
should be no work at all on the Friday – this will allow the body to set itself up to
peak for the competition on the Saturday or the Sunday.
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Higher PE – Body Preparation
Planning Personal Training
Effective planning is an important initial stage to gain maximum benefit from a personal
training programme. The planning stage should include an identification of key events
and competitive demands and recognition of short term, and longer terms needs. It is
important to identify when intensive training periods should take place, and to plan
appropriate rest periods throughout the implementation of the personal training
programme.
The pattern of competition and the structure of the Badminton season must be taken into
account when planning a personal programme and the need to respond to key events will
influence the training strategy selected. Players have to take key events into account and
adopt training strategies to allow them to produce “peak” performances accordingly.
The 3 Phases of Training
1. The Preparation Period (pre season training)
This period is based on improving basic fitness levels, through general conditioning
work. This is followed by more specific training, incorporating an increase in the
intensity of the physical work. The fitness work at this stage will be specific to the nature
of the activity, and your specific needs within the sport of Badminton, it will also
incorporate skill related work as well as the physical aspects of fitness.
2. The Competition Period
This period involves maintaining fitness. This can often be difficult due to limited time
because of game commitments. Often there can be a conflict between fitness related and
skill related training. The most effective training during this period is a conditioned
training programme. Selected specific game like routines allows both types of fitness to
be developed at the same time.
Within this competition phase, you may have to peak for a particular competition. This
then involves the
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3 Training Cycles
1. Microcycle (Short term) – This is the training involved for one specific
week within the programme
2. Mesocycle (Medium term) – This involves identifying medium term
personal fitness needs and setting specific training targets to bring about
an improvement over a 2-6 week period (see next page for a 6 week
example)
3. Macrocycle (Longer term) – This is the term used to describe longer
term training objectives. This would include details of your training
plans for particular competitions/events, and would allow for tapering
down your training programmes prior to competition and rest periods
following competition.
3. The Transition Period (Off Season Training)
This period is between the end of the previous season and the beginning of the new
season. This is a period of rest and recovery for players.
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Higher PE – Body Preparation
Monitoring Performance to PEAK
For a competition in 6 weeks time, it is important to monitor your performance as the
programme proceeds. This should begin as early as the first week:
 After the first session, adjust your programme so that it is specific to your needs
(based on internal feedback)
 After a further 2 sessions (e.g. end of week No.1), make any further adjustments just
in case you have over compensated with your first adjustments.
 Continue for a further few weeks, monitoring using internal feedback, and making
appropriate overloads as you go along.
 At the end of the 3rd week, professional advice suggests that you spend the next week
easing off. Not cutting out the training altogether because reversibility might set it.
Instead, ease down to about 70% of your normal programme for week 4. The reason
for this easing down is to allow your body to recharge its batteries before the final
push over the next few weeks.
 Monitor once again during week 5, as one further progression may be needed,
depending on how you feel
 For week 6 the programme should be one of gradually easing down. The first 2
sessions should be a gradual cutback (e.g. Monday and Wednesday). The Friday
should only be used for some simple skill related practices to keep the mind alert –
this will now allow the body to peak for the competition on the Saturday.
Target Setting
An effective Badminton player needs to set targets to help bring about improvement in
performance – these can be divided into short/immediate targets or long term targets
Each performer will require different targets, which must be realistic and attainable and
should be specific to meet personal needs. Target setting will help indentify development
needs, prioritise training requirements and provide a benchmark to monitor progress.
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Prior to embarking on any development programme it is essential to establish a realistic
starting point. Many factors will influence this such as:
 Previous experience
 Personal, Physical and mental characteristics
 Knowledge of training methods
 Ability to monitor progress
 Available time to reach targets
The benefits of target setting are:
 It increases motivation and determination – goals have to be realistic and attainable
 It reinforces the desire to keep working and builds self confidence
 It provides a purpose and performance focus
 It provides valuable feedback
An example of a realistic short term target could be:
To improve your overhead clear in training by improving your accuracy. During training
sessions you would work on hitting the shot to specific targets in order to improve
accuracy.
An example of a realistic long term target could be:
To improve your cardio respiratory endurance throughout a training programme, which
would then give you the required stamina to win the competition at the end.
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Higher PE – Body Preparation
Monitoring, adapting and Evaluating your Programme of Work
Monitoring
This is where you assess whether your programme is working or not, as you go along.
Adapting
This is where you change your programme because it is not working, or it is too easy.
Evaluating
This allows you to see if the programme has had any effect on your fitness levels and
whether this has resulted in an improvement in your overall performance.
Monitoring
For Cardio Respiratory – before I started my programme I was videoed and from this I
completed a time related observation schedule (T.R.O.S.) on three different areas – my
court coverage, my skill success and my decision making over three sets. This gave me
my base line fitness level to compare against. I re-did these observation schedules every 2
weeks to ensure that progression was taking place. The match results also enabled me to
monitor if improvement was occurring. I also wore a heart rate monitor during my
training programme and “all end of session matches.” This made sure that I was staying
in my training zone during training, and told me what was happening to my heart rate
during games. I also used internal feedback to tell me how my body was reacting to the
demands of the activity and noted this down after every session in my training diary so I
could compare and reflect on any improvement. Regularly using the video was an
additional monitoring source.
For Power – before I started my programme I completed observation schedules on high
clear and smash. I also completed scatter diagrams. I re-did these observations schedules
and scatter diagrams every 2 weeks to compare and ensure that progression was taking
place. The match results also enabled me to monitor if improvement was occurring.
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I also used internal feedback to tell me how my body was reacting to the demands of the
activity and noted this down after every session in my training diary so I could compare
and reflect on any improvement. Regularly using the video was an additional monitoring
source.
Adapting
At this point you could say that you found through the monitoring process that your
conditioning programme was too easy/hard for you. As a result you had to adapt it to
either make it easier, or overload it to make sure that progress was being made.
You might at this point make reference to bringing in circuit training out with the activity
to make it more fitness specific, and ensure progression. On the other hand, you could say
that you were peaking for a competition, therefore you had to taper down. This means
that you need to cut down on some of the fitness work e.g. reduce the number of circuits
in the conditioning programme.
Evaluating
At the end of the programme I re-did all the methods of gathering information that I used
at the start. This included my match results, my O.S’s, my initial feedback, the video, the
scatter diagrams for power or the heart monitor for CRE
As a result of analysing these different methods, I can clearly see that I have improved
my................(what can you do now, in your overall performance, that you couldn’t do
before?) Say at this point why you think improvement took place, eg I think it was
because I used a conditioning programme as my method of training that I gained such
good results as it was so enjoyable I was motivated to complete it. Etc etc.
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Higher PE – Body Preparation
Badminton – Power
This question relates to your training programme. However, it must be assumed that you
have already completed an initial assessment on your performance. Your main weakness
is a lack of power.
At this point in an exam question, you may be asked how you planned your programme.
Note that this is different from the question about to be answered, which is about
implementing the programme.
Question
Describe and justify a course of action which brought about an improved
performance
I decided to use a conditioning circuit as my main method of training. This way I was
able to improve the power in my arms while at the same time improve the actual skills
used in a game – making it not only realistic to my needs, but also providing enjoyment
and variety throughout the programme.
No 1
No 2
10 reps (approx 15 secs) The Smash
High clear
Returns
1 min rest between drills
3 circuits, 2 mins, rest
between each
No 3
No 4
F/hand and B/hand
Net Kills
Mid-court drives
I set myself attainable short term goals on a weekly basis and adjusted these targets to
suit e.g. week 1, practice 2 – my aim was to get over 50% success rate on my high clear
returns, the following week over 55% and so on. This coincided with the ultimate long
term goal of improving not only my power, but also to bring about an improved
performance within my game itself. My programme lasted a period of 6 weeks which I
felt was an adequate time to bring about an improvement
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Each practice was specifically designed to improve the power in my arms and shoulders
e.g. practice 1 was particularly appropriate as I had to improve my smash in order to
make it more difficult for my opponent either to return the shot or to play an attacking
shot e.g. the steep trajectory of the smash means they must lift the shuttle high in return,
giving me further opportunity to kill the rally.
Practice 2 was also excellent as again I need to have the ability to clear the shuttle to the
back of my opponent’s court in order to put him under pressure. This in turn not only
relieves the pressure on me but also gives me the opportunity to mount an attack and
dominate the rally.
Practices 3 & 4 were again appropriate as they gave me the opportunity to work on
making my mid court drives and net kills more powerful and effective. The improvement
in power and execution of the shots in the training programme increased my overall
confidence in my ability causing even further improvement.
I performed each practice at 100% intensity because power is a combination of speed and
strength and therefore needs to be performed full out. The reason I performed 10 reps of
each was because power exercises are anaerobic and use up a lot of energy, therefore low
repetitions are required. Power practices need to be performed using a 1:4 work/rest ratio
to allow the muscles enough time to recover, thus the reason for the one minute rest
periods between practices. In addition, the two minutes between circuits were necessary
for a full recovery to take place before starting the next one. After two weeks I felt the
programme becoming easier, so I overloaded the practices by wearing 1kg wrists to make
the exercises more difficult. My next progression was to increase the reps from 10 to 12,
and my final overload was to increase the circuits from 3 to 4. It was important to
overload at the correct time in order to ensure that maximum progression would take
place.
After performing the conditioning circuit I had a 3 minute rest, again to allow my
muscles time to recover.
I then moved on to a conditioned game. The conditions were that I had to play a 6 shot
high clear rally with my partner before being allowed to make an attempt to beat him. I
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could only win the point however by using one of the power related skills from the
practice drills. This made it particularly relevant to me
I played this type of game for 5 minutes only because it was totally anaerobic and
extremely tiring. After a further 3 minute rest period I finished the session with a 5
minute full game to create enjoyment and push my heart and lungs further into an
anaerobic state, as would be the case in a real match. It also allowed me to see if my
programme was having an effect on my performance
The whole session has now lasted approx 40 minutes including recovery times,
particularly relevant as this is approx the time taken for a three set match. I repeated this
programme 3 days a week, with a days rest in between to allow my body a rest day to
recover. I did this programme for 2 weeks on a Monday/Wednesday/Friday and then to
add variety and to make it more specific, I replaced the Wednesday programme with a
weight training circuit for the last 4 weeks.
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Higher PE – Body Preparation
Badminton – Cardio-Respiratory
This question relates to your training programme. However, it must be assumed that you
have already completed an initial assessment on your performance. Your main weakness
is a lack of cardio-respiratory.
Question
Describe and justify a course of action which brought about an improved
performance
I used the following programme over a period of six weeks to improve my level of
cardio-respiratory. I used a conditioning programme as my main method of training
because this way I could also improve the skills within the game. By making the
programme realistic to the game it made it both enjoyable and varied. I set myself short
term goals on a weekly basis and adjusted these targets to suit, as well as the long term
target of improving my CR fitness. This would then allow me to perform to the best of
my ability nearing the end of the game where currently these is a severe decline in my
performance.
Examples from my programme
I wore a heart monitor at all times during the practices so that I was able to keep working
within my training zone.
My programme started with 4 cardio-respiratory related drills – all the practices were
designed to improve my CR and my skill level at the same time e.g. my first practice was
the four corner drill, I had to shadow the practice for one minute then actually play the
appropriate shots from the four corners for the next two minutes. It is crucial to reach the
four corners of the court with relative ease throughout the game, as this will allow me to
get into position to select the appropriate shot against my opponent. Therefore, this
practice allows me to keep fluency in my footwork and practice returning to mid court
base to be ready for my opponents next shot.
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Another example from my CR drills was “alternate net shots and high clear returns” –
this was a particularly appropriate drill because during a game I will be asked to play a
number of shots which will require a variety of approaches. Some need power while
others require touch, by alternating strokes over three minutes I keep playing the variety
of shots needed in the game, but at the same time am working on my CR e.g. before the
training sessions, in the actual game I was initially able to select and play a variety of
shots, but as the game progressed, my lack of CR forced me into playing a less
appropriate shot – an overhead clear instead of a smash. Now by working this practice I
am aiming to maintain the variety and control of shot while improving my CR so that my
judgement and execution is still as accurate at the end.
I completed all four practices as a circuit, three days a week, Monday /Wednesday/
Friday, with a rest day in between to allow my body to recover. I did 3 sets of each
circuit except on a Friday, because I did not want to be fatigued for my match at the
weekend. I tried not to miss any training days in case reversibility set in, which could
have caused me to lose any gains in cardio-respiratory at twice the speed of the
improvements.
It was imperative that the programme was completed at 70-85% intensity in order to
improve my cardio-respiratory and that each session lasted approx 40 minutes to make it
as near the length of a match as possible
Following the circuit I played a conditioned game where I had to play a minimum of a
ten shot rally before I could attempt to win the point. This was particularly relevant
because initially it was cardio-respiratory related but also gives me the enjoyment and
competitive element of trying to beat my opponent.
I then finished my session with a five to seven minute full game to push my heart and
lungs to an anaerobic level as would be the case in a real match.
The whole session lasted forty minutes which is appropriate as this is the approx time
taken for a three game match
After two weeks I felt the programme becoming easier so I overloaded the practices by
working at the upper end of my training zone. My next progression was to increase the
actual skill related practices from two minutes to three minutes still maintaining the
shadowing exercise for a minute. My final overload to ensure progression was to increase
the sets from two to three when appropriate.
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