WILLIAMWOOD HIGH SCHOOL
HIGHER
PHYSICAL EDUCATION
Analysis and Development of Performance
Course Notes
Preparation of the Body
Badminton
Name:
____________________________
Teacher:
____________________________
1
Table of Contents
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Appendix 1
Appendix 2
Table of Contents
Cycle Of Analysis
Introduction
Demands of Performance
Fitness Requirements of the Game
Gathering Information
The Importance of Gathering Information
Standardised Tests – why they are appropriate and relevant.
Cooper Test Cardio-respiratory Endurance
Multi-stage fitness test.
Flexibility – Shoulder/Wrist Test
Illinois Agility Test
Coordination Test
SCAT Test
Fitness Tests Results
Time Delay Sheet Information
The Importance of the Time Delay Sheet
Interpretation of Results of Time Delay Sheet
Methods of Training
The Importance of Setting Goals
(Outwith the Activity – Why Appropriate)
Circuit Training (Outwith Activity)
Programme of Work (Monitoring Training)
Methods of Training (Within Activity) Skill Related Circuit
Benefits of Both Methods of Training
Principles of Training
Effects of Training on Whole Performance
Future Development Needs
Monitoring and Evaluating
Monitoring Performance WHY and HOW
Phases of Training
The Training Year
Breakdown of Phases of Training
Homework Questions
Arrangements Document
Time Delay Sheet
2
The Cycle of Analysis
The Cycle of Analysis is a popular approach that is useful for analysing and developing your
performance as part of your performance improvement programme. Using the Cycle of
Analysis, you collect information about your performance in an organised way. In this way
you identify and assess specific aspects of your performance.
Study the four stages of the Cycle of Analysis in diagram 1. These four stages can be
applied effectively to badminton to help develop and improve your performance.
3
HIGHER GRADE PREPARATION OF THE BODY
BADMINTON
The aim of this booklet is to provide you with the detailed information to assist you
throughout the Preparation of the Body course. It is important that you are prepared to
undertake your own research to complement the information found in this booklet.
All information in this booklet links directly to the Key Concepts which are the Learning
Outcomes of the Higher Course. All questions in the final exam relate to these key
concepts and key features. It is important that you are aware of these and how they
relate to one another. A copy of the key concepts/key features is at the back of the
booklet.
4
DEMANDS OF
PERFORMANCE
5
Fitness Requirements for Badminton
Physical Demands of the Game
Understanding the physical demands of the game is essential for the development of
badminton specific fitness training programmes. Only through understanding the physical
demands of the game can we begin to identify the aspects of physical fitness important to
performance.
Badminton is an extremely demanding sport. At the top level players are often required to
perform at their limits of cardio-respiratory endurance, power, flexibility, agility, speed,
and strength. They must also have balance, coordination and a sense of movement
anticipation. On top of all of this, players must maintain a high state of concentration in
order to meet the tactical / mental demands of dealing with their opponents.
PHYSICAL FITNESS
Cardio Respiratory Endurance
Badminton players must have good cardio respiratory endurance in order to perform skills
at a high standard throughout the game. A performer has to have the energy to move all
over the court playing a variety of strokes throughout the rally. A singles match lasts on
average 30-40 minutes with periods of high intensity work and an opportunity for rest
between rallies
Cardio Respiratory Endurance (Stamina)
Cardio-Respiratory Endurance or Stamina is whole body activity, sustained for a pro-longed
period of time. It is the ability of the heart and lungs to supply oxygen to the working
muscles throughout the game.
6
A high level of Stamina is needed in Badminton to:
Allow my skill level to remain high throughout the length of the game. Without it,
fatigue will set in and my skill level will drop. This will lead to my range of shots
becoming less accurate or weaker and my play becoming predictable allowing a
stronger opponent to take advantage.
Allow me to continually move around the court for the entire game (approximately
30-40 minutes).
Play an attacking game. I need stamina to continually play high clears, smashes and
drop shots as well as defending effectively ensuring defensive clears and lifts are
high and deep to the back of the court.
Maintain effective court movement skills. Throughout a game of singles I have to
constantly change direction and move from front to back, side to side and diagonally
cross-court.
Fitness Requirements for Badminton (cont.)
Flexibility
Badminton players require flexibility mainly in the shoulders, spine and hips. Flexibility is
the range of movement at a joint and this allows a badminton player to stretch, reach and
lunge for the shuttle from the net, to the backline and cross court using a variety of skills.
A high level of Flexibility is needed in Badminton:
To get maximum movement in the shoulder joint for the preparation, action and
recovery stage of strokes such as clears, smashes and backhand play.
To have good movement in the hips for lunging at the net to play tight net, net kills
and hairpin shots on both forehand and backhand sides thus reserving energy for
later in the game.
To allow me to protect my weaker backhand play. For example I must have good
flexibility in the shoulders, spine and hips to play attacking “round the head” shots.
Particularly in the wrist joint where it is necessary for effective smashes and net
shots.
As I often have to stretch and reach for shots, good flexibility in all joints is
required to be a successful performer.
7
Skill Related Fitness
Closely linked to physical fitness is skill related fitness. This is the ability of the player to
perform successfully within a game situation. Relevant skill related fitness requirements
for badminton are agility, movement anticipation, balance and coordination.
Agility
Agility is a combination of speed and flexibility.
A badminton player who has good agility has the ability to change position and direction
quickly and efficiently throughout the game. He/she may have to play high/low shots on
the forehand and backhand from front to rear court with changes of pace and disguise.
For example a player may choose to move in order to play a “round the head smash” to
cover a weakness such as a high backhand shot.
A high level of Agility is needed in Badminton:
To allow me to change my body position and direction quickly and efficiently
throughout the game.
To allow me to play both high forehand and backhand shots by taking them early
so allowing my opponent less time to react.
So that I can change direction quickly to all main areas of the court (8 point union
jack).
To allow me to get to the shuttle quickly and in the correct position to play the
shot effectively.
As I can de-motivate my opponent by getting to the shuttle early and have a
variety of strokes to play, thus not becoming predictable.
To allow me to return to base after every shot ensuring I am in the ready position
for wherever on court my opponent decides to send the shuttle to.
To react quickly to my opponents’ tactical play.
8
Co-ordination
Co-ordination in badminton requires you to control different groups of muscles smoothly
and fluently. To perform in a coordinated way, groups of muscles need to work in a certain
order to create an effective action. A well co-ordinated player is able to cope with the
constantly changing positions on court and complex skills such as round the head smashes
and tight cross court net shots. A good player has to have good co-ordination to play
effective disguised shots thus confusing the opposition.
Good co-ordination is needed in badminton to allow:
Me to perform my skills effectively while moving round the court.
Movement to all areas of the court ensuring all parts of my body are working
smoothly when striking the shuttle.
Quick and controlled changes in body shape and position so that I can play
disguised shots and skills such as “round the head” smashes.
9
Mental Aspects of Fitness
The most successful sportswomen/men within any activity not only have high levels of
physical and skill related fitness but also have very high levels of mental fitness. In
badminton, aspects of mental fitness required for effective performance are level of
arousal, the ability to manage your emotions and to use rehearsal in performance.
Level of Arousal
Your level of arousal affects how well you perform. In order for you to perform at your
best your level of arousal must be just right. Things that can affect arousal levels are:
fatigue, concentration and stress. If performers are tired or have their mind on other
things they will have low levels of arousal and their performance will be affected as a
result. If players are anxious to succeed or put too much pressure on performance then
over arousal can also have a negative effect on performance increasing heart rate, blood
pressure and muscle tension. Stress can also lead to poor decision-making, inappropriate
focus and a break down of skilled performance.
If I am tired or have my mind on other things my levels of arousal will be too low and
my performance may be poor.
If I am anxious to succeed or put too much pressure on my performance, then my
level of arousal will be too high and my performance may be poor.
My level of arousal will affect my heart rate, blood pressure and
muscle tension which are all important for a good performance.
If I am stressed this can lead to poor decision-making, lack of focus and a
breakdown of skilled performance.
10
MANAGING YOUR EMOTIONS
This is important in badminton as it is vital to remain in control of your emotions when
under pressure in a match. If you allow yourself to get uptight and nervous this can affect
your ability to concentrate and remain focused on the game. You can loose your temper and
allow your emotions to adversely affect your game. Conversely if you are too laid back and
relaxed you may not have enough determination and competitive spirit to win.
Managing Emotions
Badminton is a hard, fast game where emotions can run high. Managing emotions in
badminton singles is important because it allows you to control your feelings in demanding
situations e.g.
When the score is close eg 19 all.
When my opponent is putting me under pressure
When I am attacking
When dealing with disguised shots from my opponent.
When I feel a line call was unfair.
When I am playing in front of an audience
Managing your emotions in singles allows you to focus on your game as you have no partner
to help you and you have to focus on working to your strengths while covering your
weaknesses particularly when your opponent is putting you under pressure. Controlling
your emotions and staying calm and focused will allow you to maintain a high level of skill
and will have a positive effect on performance. This can also intimidate your opponent.
In doubles you may have to manage your emotions if your partner is making mistakes and
your are loosing points. You must try to stay focused and help her/him through a difficult
period. Similarly if you make mistakes you must not let it “get to you” so that you continue
to play badly and let your partner down.
11
REHEARSAL
In badminton it is important to go over your game plan before you go on court. If you know
your opponents strengths and weaknesses you can go over in your mind how you are going to
play the game and which tactics you are going to use. When playing in front of a crowd it is
important to focus the mind on the performance and away from things that distract and
cause anxiety. These techniques include goal setting, mental imagery and self talk. Goal
setting involves setting realistic and achievable targets for performance and training. It
gives more purpose to training and gives focus for competitive matches. Mental imagery
and rehearsal involves taking time to imagine how you would like to perform before a game
or just before you play a shot.
Examples of rehearsal
When serving I can go over in my mind where I am going to place the shuttle in
order to force a weak return from my opponent taking into account the height and
skill level of my opponent. I can imagine performing the serve with perfect
technique and a winning end result. This helps to develop confidence and improve
focus.
Before the game I can go over in my mind how I am going play against a specific
opponent. If he/she has a powerful smash I will rehearse in my mind how I will play
drop shots and a low driving game to avoid giving an attacking opportunity to my
opponent.
12
GATHERING
INFORMATION
13
GATHERING INFORMATION
The Importance of Gathering Information
Why Gather Information?
It provides me with information on my strengths and weaknesses and
what aspects of fitness I need to improve.
It gives me information on my fitness level and needs.
It allows me to plan my training programme so that it is specific to me
and at the correct level.
It allows me to set realistic and achievable short and long term
targets/goals.
I can compare myself to national norms.
Gives me a level to compare my results to after I have completed my
training programme to see if my training has been effective and I have
improved.
In order to improve levels of fitness within an activity I must first determine
what my current level of fitness is. I can do this using:
1. Standardised tests (outwith the activity)
2. Match analysis – time delay sheet (within the activity)
14
Standardised fitness tests
Outwith Activity
Standardised fitness tests have a set structure. This means that whoever is carrying
them out and wherever they are doing them, the tests must follow exactly the same
protocol and procedures. This is vital to ensure the validity and reliability of the tests.
Why are the methods appropriate and relevant?
Set rules and procedures (criteria) mean they can be easily reproduced.
The potential for human error is minimal and the environment is constant
which means the results are both valid and reliable.
Criteria allows me to directly compare myself to others in the class and
national norms.
Identifies strengths and weaknesses within my performance.
Provides a starting point for my training programme to ensure I am
training at the correct level.
Allows me to set realistic and achievable training goals.
Provides a permanent record of my fitness levels at the start, during and
end of training so they can be used to draw comparisons and conclusions.
They are constant and measurable
Comparison of Standardised Test Results
Compare with previous tests
Compare with national norms
My results in relation to class.
15
Methods of Gathering Information
Standardised Tests
12-Minute Cooper Test (Cardio-Respiratory Endurance)
The test comprises of measuring how far an athlete can run/walk in twelve minutes
using a 400m athletics track. The teacher starts the test and blows the whistle to
stop after 12 minutes. This test should be run at a steady, constant pace that you
can maintain for the full duration. A partner should record the total distance
covered to the nearest 100 metres.
Your score:
_________ metres
ANALYSIS
Class Average: _________ metres
Class Best:
Age
_________ metres
Excellent
Above Average
Average
Below Average
Poor
Male 13-14
>2700m
2400-2700m
2200-2399m
2100-2199m
<2100m
Females 13-14
>2000m
1900-2000m
1600-1899m
1500-1599m
<1500m
Males 15-16
>2800m
2500-2800m
2300-2499m
2200-2299m
<2200m
Females 15-16
>2100m
2000-2100m
1700-1999m
1600-1699m
<1600m
Males 17-19
>3000m
2700-3000m
2500-2699m
2300-2499m
<2300m
Females 17-20
>2300m
2100-2300m
1800-2099m
1700-1799m
<1700m
Experienced Athletes
Gender
Excellent
Above Average
Average
Below Average
Poor
Male
>3700m
3400-3700m
3100-3399m
2800-3099m
<2800m
Females
>3000m
2700-3000m
2400-2999m
2100-2399m
>2100m
16
Flexibility
Static Flexibility Test - Shoulder & Wrist
Objective
The objective of this test is to monitor the development of the performer's shoulder and
wrist flexibility.
How to conduct the test
Starting position
Lay prone on the floor with the arms fully
extended holding a stick
Movement
Raise the stick as high as possible, keeping the
nose on the ground
Measure the vertical distance the stick rises
from the floor to the nearest centimetre
Repeat the test 3 times and record the best
distance
Measure the arm length from the shoulder to the
tip of the longest finger
Subtract the best score from the arm length
Rating
Men
Women
>12.50
>11.75
Good
12.50 - 11.50
11.75 - 10.75
Average
11.49 - 8.25
10.74 - 7.50
Fair
8.24 - 6.00
7.49 - 5.50
Poor
<6.0
<5.50
Excellent
ANALYSIS
Class Average: _________
Class Best:
_________
17
Agility
Illinois Agility Run Test (Agility)
The length of the course is 10 metres and the width (distance between the start
and finish points) is 5 metres. 4 cones can be used to mark the start, finish and
the two turning points. Each cone in the centre is spaced 3.3 metres apart.
The Illinois Agility Run Test is conducted as follows:



The athlete lies face down on the floor at the start point.
On command, the athlete jumps to his/her feet and negotiates the course
around the cones as fast as possible to the finish.
A classmate records the time taken to complete the course.
Your time:
_________ seconds
ANALYSIS
Class Average: _________ seconds
Class Best:
_________ seconds
Gender
Excellent
Above Average
Average
Below Average
Poor
Males 16-19
<15.2 secs
15.2 - 16.1 secs
16.2 - 18.1 secs
18.2 - 18.3 secs
>18.3 secs
Females 1619
<17.0 secs
17.0 - 17.9 secs
18.0 - 21.7 secs
21.8 - 23.0 secs
>23.0 secs
18
Co-ordination
Alternate Hand Throw (Co-ordination)
This test gathers information on your coordination.
To complete the test, follow the instructions below:
1. Stand with your feet exactly two metres from a wall;
2. Your teacher or classmate will start the stopwatch and say GO.
3. Throw a tennis ball with your right hand against the wall then catch it with
your left hand;
4. Throw the ball with your left hand against the wall then catch it with your
right;
5. Repeat steps 3 and 4 as many times as possible for 30 seconds;
6. Perform the test up to three times then calculate your average score.
Your score:
_________
ANALYSIS
Class Average: _________
Class Best:
Age
15-16 years
_________
High Score
Above Average
Average
Below Average
Low score
>35
30 – 35
25 - 29
20 - 24
<20
19
Sport Competition Anxiety Test (SCAT)
Assessing Your Anxiety
Read each statement below, deciding if you "Rarely", "Sometimes" or "Often" feel this way when
competing in your sport, ticking the appropriate box to indicate your response.
Rarely
1. Competing against others is socially enjoyable.

2. Before I compete I feel uneasy
3. Before I compete I worry about not performing
well
Sometimes Often











5. When I compete, I worry about making mistakes


6. Before I compete I am calm



7. Setting a goal is important when competing



8. Before I compete I get a queasy feeling in my
stomach



9. Just before competing, I notice my heart
beats faster than usual



10. I like to compete in games that demands a
lot of physical energy



11. Before I compete I feel relaxed



12. Before I compete I am nervous



13. Team sports are more exciting than individual
sports



14. I get nervous wanting to start the game



15. Before I compete I usually get uptight



4. I am a good sportsman when I compete
20
Athlete’s Name___________________________
SCAT Score Pre Training
____________________
SCAT Score Post Training____________________
Less than 17 You have a low level of anxiety
17 to 24 You have an average level of anxiety
More than 24 You have a high level of anxiety
Validity and Reliability of Tests
In order to ensure that test results are valid and reliable a number of factors
must be considered. Firstly, every time a test is conducted it must replicate
exactly, the correct protocol for the test. For example, the lay out for the
Illinois Agility Test must be highly accurate because even a slight difference
in distance will have a big effect on the result over time. Secondly, the
potential for human error should be eliminated as much as possible. The
balance and coordination tests must be done with the help of a partner to
ensure the performer remains focused completely on the task. Thirdly, it is
vital to attempt to recreate the same environment each time i.e. time of day
the test is carried out, facility used and clothing worn. The more variables
kept the same, the greater the reliability of the result.
21
Fitness Tests Results
Cardio Respiratory Endurance
Cooper test:
Pre Training
Post Training
Class Average
Class Average
National Age Group Norms
Flexibility
Shoulder/wrist:
Agility
Illinois Agility
Pre Training
Post Training
Class Average
Class Average
National Age Group Norms
Pre Training
Post Training
Class Average
Class Average
Pre Training
Post Training
Class Average
Class Average
Coordination
Alternate hand
Tennis ball test
National Age Group Norms
SCAT Test
Pre Training Score
Post Training Score
22
Gathering Information Within the Activity
Time Delay Sheet
This form of analysis studies levels of fitness whilst participating in the actual activity. It
should be completed during several competitive games against opponents of similar ability.
As the performer plays these games, another pupil completes the analysis sheet on their
performance. Alternatively the performance can be recorded and the player can analyse
his or her own performance:
SEE TIME DELAY SHEET AT THE BACK OF THE BOOKLET
Ticks should be placed in the appropriate boxes depending on the quality of the skill
performed and how the choice of skill played changes as the game progresses. Valuable
information about the performer’s levels of fitness can be gathered from a time delay
sheet. The results from a time delay sheet can be used for discussion about a player’s
level of cardio-respiratory endurance (stamina) and agility as the game progresses.
As the match progresses, if there is a decrease in the accuracy and quality of the strokes
in the game, then this is a sign of a lack of CRE fitness. You can also see a change in the
choice of skill when fatigue sets in: for example there may be more drop shots and
underarm lifts showing that fatigue affects the ability to smash effectively. There may
be more underarm lifts as the legs are tired and it takes you longer to get to the shuttle,
it then drops below net height forcing you to lift it putting yourself in defence and under
pressure.
Once you have gathered information on your performance you can then analyse the results
to determine what improvements need to be made. Once you have identified which aspects
of fitness require improvements you must then select a method of training. The method of
training must be specific for the aspect of fitness you are trying to improve.
23
Time Delay Sheet (content and description).
Gathers information on how my stamina can affect my skill level in the game.
Has a list of different badminton skills along the top e.g. smash, high clear, high
serve, drop shot, underarm lift, court movement etc.
Underneath are three columns headed “Good, Ok Poor”. Ticks are placed in the
appropriate columns according to how I perform them in the game.
Time in 10 minute intervals is written down the side to break up the game and see how
it changes as it progresses.
Play a game of 5 ends for 45 minutes against someone of similar ability.
Watch the game and fill in the sheet putting ticks and crosses under each heading
depending on whether it was completed successfully.
Why use a Time Delay Sheet?
The information gathered was specific to my performance in badminton so the results
were reliable and relevant.
It provided information on both my fitness and skill levels.
It highlighted my strengths and weaknesses in a game situation.
Provides me with a starting point for my training programme to ensure I am training at
the correct level.
Provides me with fitness levels at the start of training which I can then use for
comparison after training to see if my training has been effective and I have made
improvements.
Allows me to set realistic and achievable training goals.
It motivates and encourages me to work hard to improve my fitness levels.
Question: Describe one method you used to assess your fitness within
the game of badminton. Why is this method appropriate?
4
24
Interpretation of Results of Time Delay Sheet
First Ten Minutes
Lots of high deep clears
Powerful smashes
Good court coverage
Cleanly hit shots
Few Underarm lifts.
Second Ten Minutes
High clears not so high and deep
More drop shots
More smashes returned
Late to shuttle therefore a few underarm lifts
Late to shuttle so more miss-hits
More drives as shuttle has dropped lower
Third Ten Minutes
Clears going to mid court.
Lots of drop shots becoming predictable
More smashes going into net – shuttle dropped too low as too late
getting to it.
Lots of underarm lifts allowing opposition to smash
More blocks as opposition getting to smash more as shuttle being
lifted in defence.
Poor footwork/court coverage
Comparison of Standardised Test Results
Compare with previous tests
Compare with national norms
Your results in relation to class.
25
METHODS OF
TRAINING
26
The Importance of Setting Goals
Setting goals:
Gives me a clear idea of what I am working towards in my training (so
that my skill level remains high for the duration of the game.)
Ensures my programme is effectively progressed in terms of
frequency, intensity or duration.
Motivates me to work harder as I have a target to aim for.
Lets me know if my training has been successful and if I have
achieved my goals.
Maintains my motivation and focus.
Prevents boredom.
Allows me to record my progress giving me an incentive to work hard.
My Goals:
To be able to attack for longer throughout the game using smashes and
deep high clears.
To improve my flexibility so that I can reach effectively for shots thus
conserving energy.
To improve my distance in the Cooper test.
To cover the court more effectively.
27
METHODS OF TRAINING
OUTWITH ACTIVITY
CIRCUIT TRAINING
Why is circuit training appropriate?
Circuit training is an ideal method of fitness training for developing cardiorespiratory endurance in badminton.
The circuit can be planned and constructed to suit my needs and the
demands of the game.
It is easy to adapt to ensure progression takes place and this can be
done in terms of frequency, intensity, duration and specificity.
This circuit uses a combination of traditional and plyometric type
exercises that work my heart, lungs, arms and legs while also
developing my agility, balance and coordination (skill related fitness).
Individual exercises are similar to court movement in a game of
badminton. There are times when I can push off either one foot or
two to change direction and reach the shuttle and these exercises
are highlighted in the circuit.
I can make sure the exercises are evenly spread to prevent one
particular muscle group from becoming over stressed.
28
Circuit Training – Cardio-respiratory Endurance/Agility/Flexibility
Station 1:
Works:
Rep:
Two feet jump over cone + change of direction.
2 legs, agility, cardio respiratory endurance.
Progressive overload:
Station 2:
Works:
Rep:
Resistance Band
- high clear throwing action.
Arms and shoulders. Agility flexibility and endurance
Progressive overload:
Station 3:
Works:
Rep:
Two feet Hurdle jump.
All leg muscles both legs. CRE
Station 4:
Works:
Rep:
Multiple bench jump.
All leg muscles. CRE and agility.
Station 5:
Works:
Rep:
Lunge steps across badminton court
Hip flexibility
Station 6:
Works:
Rep:
Low Cane Hop
All leg muscles CRE.
Station 7:
Works:
Rep:
Bench On/Off Jump
All leg muscles(hams, quads, adds & abs) CRE
Progressive overload:
Station 8:
Works:
Rep:
Lateral tramline hops
All leg muscles CRE.
Station 9:
Works:
Rep:
Lateral Small Cone Jump . (1-2-1 feet)
All leg muscles (hams, quads, adds & abs) CRE + agility
Progressive overload:
Station10:
Works:
Rep:
Jumping Jacks
CRE arms and legs
Progressive overload:
Progressive overload:
Progressive Overload:
Progressive overload:
Progressive overload:
Progressive Overload
29
PROGRAMME OF WORK
Session 1
Wk 1
Wk 2
Wk 3
Wk 4
Wk 5
Wk 6
Session 2
Warm Up
20 minutes continuous running
at 70-80% heart rate maximum
Cool down
Warm Up
Circuit training
Cool down
Warm Up
20 minutes continuous running
at 70-80% heart rate maximum
Cool down
Warm Up
25 minutes continuous running
at 70-80% heart rate maximum
Cool down
Warm Up
25minutes continuous running at
70-80% heart rate maximum
Cool down
Warm Up
25minutes continuous running at
70-80% heart rate maximum
Cool down
Warm Up
25minutes continuous running at
70-80% heart rate maximum
Cool down
Session 3
Session 4
Skill related
Circuit
training
Rest
Warm Up
Circuit training
Cool down
Skill related
Circuit
training
Rest
Warm Up
Circuit training
Cool down
Skill related
Circuit
training
Warm Up
Circuit training
Cool down)
Skill related
Circuit
training
Repeat
session 2
Warm Up
Circuit training
Cool down
Increased intensity
Skill related
Circuit
training
Repeat
session 2
Warm Up
Circuit training
Cool down)
Increased intensity
Skill related
Circuit
training
Repeat
session 2
Rest
6 Week Programme of Work to improve Cardio-Respiratory Endurance and
Agility
The programme of work considers progression and overload at weeks 3, 4 and 5. At week 3
the duration is increased; at week 4 the frequency is increased and at week 5 the intensity
is increased. Each session includes a game of singles or doubles in order to ensure that
skill related aspects of fitness continue to be developed.
Monitoring Training
It is vital that a training diary is maintained, when completing a programme of work, in
order to monitor progression. This is important, as the programme may need modified. If
it is too easy it may need to be progressed more quickly to ensure improvements are made;
if it is too difficult the work load may need to be reduced to avoid injury or over training.
It should include both the work completed, and how the player felt at the end of the
session.
30
METHODS OF TRAINING
WITHIN ACTIVITY
Another method of improving fitness is training “within the activity” where cardiorespiratory endurance and agility are developed through game related activities.
Skill Related Fitness Circuit
The 8 point shuttle pick up. (Union Jack Drill) Start in the middle of the court in the
base. Leave the base and pick up shuttles one by one returning to base each time.
Continue to do this until all shuttles are back in centre then reverse the drill.
Lunge net drill, start in the base then lunge to the left then cut back through the
base and lunge to the right, return to base lunge forward and play a net shot and
finally chasse back through the base and play a clear from the back of the court.
The triangle drill, move to bottom right corner of the court and play a net shot,
chasse back and perform an overhead clear, side step along the back of the court
and play a clear from the other back corner and move back into the base.
Double feed drill, two feeds one playing net shots and the other playing high serves
to the back of the court. The player training starts in the base moves forward to
play the net shot then chasses back to play a high clear.Then moves back to the base
and chasses to the other back corner to play another clear then moves back to play
the net shot - the cycle is continuous.
Court movement drill, start in the back left hand side of the court run forward,
lunge and play a shadow net shot, side step along the net to the right side and
shadow an underarm lift, chassé back and play a shadow clear.
The random feed drill, start in the base, with a partner on the other side of the net
randomly serving to different areas of the court returning the shuttle with the
appropriate skill. This also helps improve movement anticipation.
Now add two more exercises to the circuit specific to your personal needs
31
Benefits of Both Methods of Training
The methods of training used were a skills circuit within the activity and
circuit training outwith the activity. The skills circuit uses a variety of skills
and court movement related to the game of badminton. The circuit training
outwith the training is a combination of stamina, agility and flexibility based
exercises.
Why is the Skills/Stamina Circuit Appropriate?
It allows me to improve my individual skills in relation to the game e.g.
clearing, smashing, drop shots, net shots and court movement.
It uses a variety of drills to make it more enjoyable and keep me
motivated.
Stamina training is specific to the game of badminton because it uses
court based movements.
It allows me to improve other aspects of fitness at the same time e.g.
Muscular Endurance, Agility, Coordination, Flexibility, Balance.
It is easy to progress my training programme by increasing the work
time or decreasing the recovery time or increasing the intensity of
the exercises.
I can work for a period of time and then rest, allowing me to work
harder for longer.
It is easy to monitor my heart rate during rest periods to ensure I
am working within my training zone.
32
PRINCIPLES OF TRAINING
SPECIFICITY
Firstly it is vital that the method of training relates to the aspect of fitness you are trying
to improve. Secondly the method of training must be activity specific. You must tailor the
training to match the actions in the game. Badminton involves a lot of changing direction,
quick movement around the court and continuous use of the arm therefore this must be
included in your training. While less specific training such as running or cycling will develop
general cardio-respiratory endurance this does not transfer directly to the requirements
of on court fitness demands. Thirdly, as mentioned before training must also be specific
to the individual’s needs and capabilities.
PROGRESSIVE OVERLOAD
In order to improve your level of performance over time training must become
progressively more difficult. You can make it more difficult by overloading on any of three
variables: frequency, intensity or duration. Overload is not applied to every training
session but is applied after a period of time once adaptation has occurred ie once your
level of performance has improved to meet the demands of training.
FREQUENCY
This is how often you train eg three times per week.
INTENSITY
This is how hard you train eg 60-75% of your maximum, or the number of reps performed
in an exercise or your work:rest ratio.
DURATION
This is how long you train for per session and must relate to the activity and particularly to
the demands of the sport. A badminton singles match at school level lasts approximately
40 mins. Your training should reflect the fitness demands of performance.
33
REVERSIBILITY
If you stop training then your body will revert to the condition it was in before training.
The time this takes to occur will depend on how long you were training for in the first
place. For example if you were only training for a few weeks then reversibility would occur
very quickly. For those performers who train over long periods of time the drop off in
fitness levels takes considerable longer. This is because it takes a long time for the body
to adapt to ever increasing fitness levels. Once a high level of fitness has been
established then the time taken to loose fitness is considerably longer.
OVER TRAINING
It is important when training that you take adequate rest and recovery to avoid the
dangers of overtraining. Working too hard in a session can lead to extreme fatigue and
lead to injury. Long term over training can lead to permanent injury or damage. Rest and
recovery is often underestimated. This can be properly addressed by adapting the levels of
frequency, intensity and duration in your training programme. You must also review and
monitor your programme and keep a training diary so that you can record your thoughts on
how your fitness is developing and know when it is time to progress.
34
Effects of Training on Whole Performance
I can move around the court more effectively meaning Y can reach/return more shots
because of increased agility in exercises like lateral court movement and multiple bench
jumps.
I can endure rallies longer as my fitness levels have improved. I am able to perform
skills for longer because of increased cardio-respiratory endurance. Eg: in the post
training time delay sheet I noticed in the last ten minutes that my high clears were still
being pushed high and deep to the back of the court putting my less fit opponent under
pressure.
I have better timing as I have more time to think about each shot as I can get to the
shuttle faster because of the increased agility. Eg: I can take the shuttle early giving
my opponent less time to react.
I have more consistency in my smashes and high clears as my cardio-respiratory
endurance has improved.
I find it easier to get to the shuttle as improved agility has given me a better
directional sense through the union jack drill, the skill related circuit training and
movement anticipation drills.
My balance and co-ordination have improved allowing controlled, smooth and fluent
movements and I are now able to maintain my centre of gravity over my base of support.
If I have dynamic balance, I can maintain my balance while constantly changing position
and direction on the court. Skills are performed smoothly and in a co-ordinated manner.
Flexibility in exercises such as the resistance band allows increased movement at the
joint ensuring a more effective execution of the shot. Flexibility in my hips makes it
easier for me to cover the court e.g side and forward lunges.
Movement anticipation allows me to predict the next set of movements. The drills in the
skill related circuit allow me to practise this and anticipate the next shot.
35
Future development needs
Physical fitness
Power in the arms: so that I have the ability to hit the shuttle downwards with speed
and strength, thus giving little opportunity for my opponent to return the shuttle.
Power in the legs: I want to develop the power in my legs so I can improve my jump
shots. This will enable me to play the shuttle at a higher point, which results in me hitting
the shuttle earlier, thus giving my opponent little time to respond.
Flexibility- Physical Fitness
I would like to continue my flexibility fitness so that I can improve my lunging ability on
both the forehand and backhand. This will help me to conserve energy, resulting in me
being able to perform at a higher standard for longer.
Movement anticipation- skill related fitness
This will enable me to predict where the shuttle is going next, allowing me to move early. By
watching my opponent carefully I can anticipate where the shuttle is going and move
accordingly.
Managing emotions- Mental fitness
Pressure in the final quarter led to anxiety. This caused me to tighten up, making my shots
less effective through badly timed miss-hits. If I am able to manage my emotions and stay
relaxed and controlled, I can remain focussed until the last point.
36
Monitoring and
Evaluating
37
Monitoring Performance
The Importance of Monitoring/Evaluating Performance. (WHY)
To check whether the method of training and the content of programme are
correct.
Check whether the intensity of the programme is appropriate to my individual
needs.
I can find out whether or not improvement is/was being made at the specific
areas I targeted.
I can look at pre and post training data to see if specific improvements have been
made.
Allows me to determine what still has to be worked on and what I would be
required to do in the future.
I can check if improvement in my fitness has had a positive effect on my game.
Information received from monitoring allows me to set new targets and goals.
Keeps me focused and motivated.
Ensures both my long and short-term goals are achievable.
Enables progression/regression as desired.
HOW To Monitor/Evaluate Performance
Re-test using both a time delay sheet and standardised fitness tests.
Compare both sets of data and draw conclusions.
Personal reflections
Training diary
Mid training testing
Knowledge of results
38
PHASES OF
TRAINING
39
The Training Year
It is vital that games players maintain a high level of fitness throughout their season.
However, at certain times of the season e.g. league deciders or cup competitions, players will
want to be at the peak of their fitness. Training needs to be structured to ensure that this
happens and this is known as periodisation. Periodisation is the long-term planning that
coaches put in place to ensure players reach peak performance when it matters. In some
sports it can cover a number of years i.e. in preparation for an Olympic Games but generally
in badminton it will cover one year. A training year can be broken down into 3 main phases of
training:
1. Preparation Phase
2. Competition Phase
3. Transition Phase
1. Preparation Phase
This is when badminton players undertake pre-season training and will progress into the start
of the season. It generally runs from July until September. It involves a general
conditioning programme to improve the main aspects of the game, cardio-respiratory/muscular
endurance. Fitness work at this stage will be specific to the individual. Skill related fitness
is also involved here such as practising skills and playing conditioned games.
2. Competition Phase
During the competitive period you will work to maintain your physical and skill related fitness.
There may be particularly important matches and tournaments in the season and as a player
you will want to peak for these. Part of your preparation for this will involve a period of
tapering down prior to the competition to allow some time for rest and recovery from the
training programme. Following a highly demanding tournament you may also need a brief period
of recovery before continuing with the training programme.
3. Transition Phase
This is the period of time when the season is over but pre-season training has not yet begun.
It is a period of active rest and a chance for the body to recuperate in preparation for the
coming season. It generally runs from May until July. It is important that during this period
there is a definite break from competitive activity, however, general fitness must be
maintained.
Within each of the 3 phases, training can be sub-divided into the following:
1. Micro cycle: An individual training session or one week of training.
2. Meso cycle: A training programme carried out over a number of weeks(4-8)
3. Macro cycle: A long term training programme which runs over the course of a year.
40
Phases of Training
Pre-Season Training
General training followed by specific training
Badminton – cardio-respiratory endurance, flexibility, agility coordination.
Increase the intensity of my physical training to be ready for competition phase.
Use the principles of training.
Training must be specific to the demands of the activity and my specific needs.
Some skill work.
Competition Phase
Maintain my physical and skill related fitness.
Peak for specific competitions (fine tune my training for a specific event)
Taper down at tournaments to avoid fatigue just before I compete.
Give myself a brief recovery time after competition before continuing with
training.
Close Season Training (Transition Phase)
Active rest (Running, cycling, swimming)
Definite break from competitive activity
Games for “fun”.
41
Homework Questions
Fitness Requirements of the Game
1.
Physical, skill-related and mental fitness are all required for successful performance.
With reference to your own chosen activity, explain why one aspect of each of these
types of fitness is important.
(6)
2.
Discuss in detail the range of fitness requirements for effective performance.
(6)
The Importance of Gathering Information
1.
Discuss why it is important to gather information about your fitness.
(4)
Fitness Assessment Methods (Gathering Information)
1.
Describe in detail one method you used to assess your fitness in the chosen activity.
Explain why this method was appropriate.
(4)
2.
With reference to the specific demands of the activity, describe the methods used to
make observations and record data about your fitness for performance. Briefly describe
the development needs that you identified.
(6)
3.
Select an aspect of fitness. Describe how you assessed this aspect of fitness both within
and outwith your chosen activity.
(6)
42
Benefits of Fitness Assessment Methods
1.
Describe in detail one method you used to assess your fitness in the chosen activity.
Explain why this method was appropriate.
(4)
2.
Why is it important to assess your fitness? Justify your reasons.
(4)
Planning and Implementing a Training Programme
1.
Discuss the importance of planning to help implement and manage your training programme.
(6)
2.
Discuss how you planned and implemented a training programme to achieve the goals set in
part (c).
(6)
Programme of Work
1.
Outline a programme of work you used to meet the needs you identified.
(4)
2.
Training can take place:
(i)
within the activity (conditioning)
(ii)
outwith the activity
(iii) through a combination of both.
Select one of the above and briefly outline a training programme. Discuss why it was
appropriate for you to train using the selected approach.
(6)
3.
Select one method of training and explain why this method was appropriate. Describe in
detail one training session using this method.
(6)
4.
Select one method of training you have used to develop a physical aspect of fitness.
Describe what you did when using this method. Discuss the advantages of using the
method.
(6)
43
Principles of Training
1.
What do you understand about the principles of training? Give examples of how these
were used in your training programme.
(6)
2.
Discuss why the principles of training are important when designing a training programme.
(6)
3.
Discuss the principles of training you would consider when designing and completing a
training programme.
(6)
Benefits of Training Methods
1.
Select one method of training and explain why this method was appropriate. Describe in
detail one training session using this method.
(6)
Principles of Training
1.
Discuss why it is important to ensure that fitness training is:
(i)
specific to the fitness demands of the activity; and
(ii)
specific to the personal needs of the performer.
(6)
2.
Discuss why the principles of training are important when designing a training programme.
(6)
3.
Discuss the importance of planning to help implement and manage your training programme.
(6)
4.
Having monitored your level of fitness during your training programme you will have made
changes. Explain why these changes were necessary. Give examples to support your
answer.
(4)
44
Phases of Training
1.
The training year can be divided into 3 phases or periods.
(i)
Preparation or pre-season
(ii)
Competition or in season
(iii) Transition or off season
Select one phase or period. Describe in detail the content of a training programme you
used to develop a specific type of fitness during this phase.
(6)
Effects of Training on my Whole Performance
1.
Discuss the effects that your training had on your whole performance.
(4)
2.
With reference to your whole performance, discuss the effectiveness of your programme
of work.
(4)
3.
Discuss the effectiveness of your training programme on your overall
performance. Give examples of your future development needs.
(4)
4.
What impact did your training have on your whole performance? Give examples to support
your answer.
(4)
Importance of Monitoring/Evaluating you Performance
1.
Explain why it is important to evaluate the effects of your programme on your overall
performance.
(4)
Importance of Goal Setting
1.
Discuss the importance of setting goals to improve your level of physical fitness. Give
examples of the goals you set.
(6)
2.
Discuss the importance of setting goals to improve your level of physical fitness. Give
examples of the goals you set.
(6)
45
KEY CONCEPT
1 FITNESS ASSESSMENT IN RELATION TO
PERSONAL PERFROMANCE AND THE
DEMANDS OF ACTIVITIES
1.
2.
KEY FEATURE
Examine how fitness assessment can
contribute to performance and training
through one or more of the following.
How to analyse and interpret test results to
plan and monitor performance improved.
1.
2.
3.
2 APPLICATION OF DIFFERENT TYPES OF
FITNESS IN THE DEVELOPMENT OF
ACTIVITY SPECIFIC PERFORMANCE
1.
3 PHYSICAL, SKILL RELATED AND MENTAL
TYPES OF FITNESS
1.
2.
CONTENT
The accurate collection of data in
standardised tests or in full performance
context.
Identifying strengths and weaknesses in
relation to physical, mental or skill related
fitness.
Providing comparisons with standard test
norms and previous tests.
Examine the performance requirements and
related fitness needs for selected activities.
Examine the link between specific training
and identifying needs in terms of activities
and personal level of performance.
In this feature all types of fitness should be
covered, with one or two aspects selected
form each type.
Physical
1. Cardio respiratory endurance
2. Local muscular endurance
3. Strength endurance, speed endurance
4. Strength, speed, power, flexibility.
Skill related
1. Reaction time
2. Agility
3. Movement anticipation
4. Co-ordination
5. Balance
6. Timing
Mental Aspects
1. Level of arousal
2. Rehearsal
3. Managing Emotion
2.
3.
The relationship between different aspects
of fitness in the development of activity
specific performance.
Improvement to performance and related
fitness, through an activity specific
conditioning programme.
1
4 PRINCIPLES AND METHODS OF TRAINING
1.
Relevant principles of training that
include:-
1.
2.
3.
2.
Select and appropriate method of training to
develop one or more aspects of fitness from
one or more of the following types of
fitness:
Specificity: activity, person, performance
Progressive overload: Frequency, Intensity,
Duration, Adaptation, Rest and recovery,
avoiding over training.
Reversibility
Physical
1. Cardio respiratory endurance, local
muscular endurance
2. Strength endurance, speed endurance
3. Strength, speed, power, flexibility.
Skill related
1. Reaction time, agility, movement
anticipation
2. Co-ordination, balance
Mental Aspects
1. Concentration, focus and mental rehearsal.
5 PLANNING, IMPLEMENTING AND ITIRING
TRAINING
1.
The relevance of phases of training or
training cycles and their relationship to
performance development.
2.
The importance of planning and monitoring
progress using one or more of the methods
listed.
3.
The importance of planning, implementing
and monitoring training in pursuit of
personal goals.
2
1.
2.
3.
4.
5.
Video
Observation schedules
Training diary/ log books
Personal evaluation
Game analysis