critique my badminton workout i made?

[FitnessFreak]

Mikes Badminton Workout

warm up :
200 rope skips
1 set of 25 slow hops front and back, 1 set of 100 fast hops front and back
1 set of 25 slow jumpnig jacks, 1 set of 100 fast jumping jacks
1 set of 25 slow scissor jumps, 1 set of 100 fast scissor jumps

upper body :
3 sets of handstand push ups or steps on handstand
3 sets of clapping push ups
3 sets of normal push ups
3 sets of finger-tip push ups
3 sets of triangle push ups
3 sets of pull ups
3 sets of chin ups
3 sets of forearm grippers

mid body :
3 sets of oblique crunches
3 sets of crunches
v-sit

lower body :
3 sets of lunges
3 sets of squats
3 sets of wall sits
3 sets of calf raises

cardio :
10 minute run (very fast pace)


___________________

i'm guno do this monday,wednesday,friday starting july 1st

anyone have anything to add?

[Smackin]

Shiz...U are damn fit...I can't even do half of that lol.

[FitnessFreak]

Shiz...U are damn fit...I can't even do half of that lol.
lol thanks, hopefully this will make me more fit!:D

[Slicedbanana07]

wHOA FINGERTIP PUSHUPS. I haven't seen someone do that since Jet Li in the "The Fist of a Legend"

I'd actually put more emphasis on cardiovascular exercises. More running, skipping you know...

[ants]

IT will take sometime to do everything.. i suggest to the sets gradually. Maybe 2 sets of 10 , later advance to 2 sets of 15 .. then 3 sets of 15.

[Slicedbanana07]

I also hear Yoga is good. Increasing your flexibility and agility is always a great way to improve your badminton movement around the court.

[Xaviman]

runs a lot for increase stamina

[LazyBuddy]

If I can do 15% of you do, I will be really proud of myself. :cool::crying:

[Kiwiplayer]

For a start, I would reduce the amount of time spent on press ups. Plyometric (clapping) press ups are ok, but finger-tip press ups serve no useful function for badminton. Also, if you're going to spend all that time with press ups, you'll need to balance things out with reverse flies etc.

Using the time saved by reducing the upperbody workout, you might also want to consider adding plyometeric lower body exercises such as drop jumps and depth jumps (and variations thereof). Squatting and lunging is fine (and important for base strength), but for badminton you need to work on maximising force output in the shortest amount of time.

Wayne Young

[aheng]

wish u goodluck !!
but I guess i myself can only accomplish the rope skipping part nia ...:D:p
for 1 mths:eek:

[DivingBirdie]

i'll probably drop dead on court after doing all these

[oliviergmar]

Wayyyyyy too much chest work. Try to make the same amount of push-up and chin/pull ups. Maybe 50% more chest work because it's only pushups :S(You lift your whole body when you do chin-ups but you don't when you do pushups).

Do you use weights with while you lunge, squat or do calf raises ? Because you should :P If you don't, try to make jump squats and jumping lunges.

[FitnessFreak]

for quick feet i thought my warm up was ok.. =\
how do i do depth jumps and drop jumps?
i thought finger-tip push ups helped strengthen your wrist forarm and finers which is good for bamdinton??

For a start, I would reduce the amount of time spent on press ups. Plyometric (clapping) press ups are ok, but finger-tip press ups serve no useful function for badminton. Also, if you're going to spend all that time with press ups, you'll need to balance things out with reverse flies etc.

Using the time saved by reducing the upperbody workout, you might also want to consider adding plyometeric lower body exercises such as drop jumps and depth jumps (and variations thereof). Squatting and lunging is fine (and important for base strength), but for badminton you need to work on maximising force output in the shortest amount of time.

Wayne Young

[ViningWolff]

If you want a really nasty one: Do a wall sit for 20-30 seconds, then from he wall do a wind sprint across the gym.

I agree that finger push ups don't really help , and it anything can lead to finger problems.

most forearms excerecises will also help with finger strength.

I don't even bother with calves anymore other than stretching as I get enough work for them running hills

[phaarix]

What a freak lol, nah jk :D. Wow, I couldn't do a fraction of that :(.

[cooler]

If you want a really nasty one: Do a wall sit for 20-30 seconds, then from he wall do a wind sprint across the gym.

I agree that finger push ups don't really help , and it anything can lead to finger problems.

most forearms excerecises will also help with finger strength.

I don't even bother with calves anymore other than stretching as I get enough work for them running hills
running hill? I thot strathmore is pretty flat.....:D

[oliviergmar]

If you want a really nasty one: Do a wall sit for 20-30 seconds, then from he wall do a wind sprint across the gym.

I agree that finger push ups don't really help , and it anything can lead to finger problems.

most forearms excerecises will also help with finger strength.

I don't even bother with calves anymore other than stretching as I get enough work for them running hills


I would add something. Wall sit for 30 seconds, 20 deep jump squats and sprint to the other end of the gym. Take a 30 sec break, rince, repeat. It's intense and better than many "weak" leg exercises. Try to do it as many times as possible or until you die.

[bad_fanatic]

I can't do 1/4 of what you're doing, but I think most of your work isn't necessary. Badminton is more stamina but your work out is more for physique building.

For warm up I would cut the 100 hop, jumping jacks, and scissor kick.

Upper body, most of your list is for building muscle mass and not muscle endurance. Doing push up is great but in badminton it's more then just the triceps. What I would recommend is that you do push up and pull up. Maybe like 3 sets of 10 or more depending on you. Find a Tennis racket do some foot work and racket stroke as well. This will give your arm it's endurance strength.

Mid body work out is good, Lower body Lunges, and wall sit is good. When I do lunges I hold my hands the back, that help with the balance. When i do wall sit I hold 5 -10lbs weight on each hand and extending my arm straight out. For the calves, wear some boots and do jump ropes using only your fore foot to jump.

Your work out is great if building a good body physique is what you're looking for, but as for badminton. I recommend doing something more with endurance and less with short term strength.

[stumblingfeet]

A few questions:

1. What are your objectives? Get stronger? Improve work capacity? Improve general athletic ability? Badminton specific ability? etc.

2. How do you intend to use progression? Do you intend to change the weight used? How about the number of sets used? Do you have an approach to monitor your volume of training?

3. What are your training needs? This dictates what you should be working on.

Here are my thoughts on your program:


3 sets of everything? Do you intend to do this all in one training session? I think that is way too many exercises. Personally, I do about 3-5 main exercises in my workouts.
Lower body: I say ditch the wall squats. They're fairly useless because they teach bad squatting technique. A key thing for lower body training is to emphasize the hips. So, deadlifts, romanian deadlift, good mornings, deep squats, wide squats, pull-throughs, and deep bulgarian squats are all good. Make sure you get the technique right- look up these exercises on the internet. Calf raises... might not be optimal. For a badminton player, you should learn to strengthen your ankles for when they land suddenly when changing directions. This is a physical-technical issue, as opposed to purely physical calf raises.
Upper body: way too much pressing. That'll give you bad posture and injury-prone shoulders. One thing to do with upper body training is to pair your exercises such that you perform the opposite movement with similar amounts of volume. So, for a horizontal pressing movement the the pushup you want to balance that with a horizontal pulling movement, like a fat man pullup. For the pullup, pair that with an overhead pressing movement. Also, alternate one set of pulling with one set of pressing. This all keeps the strength around your shoulders balanced.
Mid-body: crunches are mostly the same. Don't go overboard with them. Remember that in sports the core muscles are often used to resist movement in the trunk - keep that in mind when selecting exercises.

[FitnessFreak]

this is endurance training, i do 3 sets of 50 push ups and high reps for everything which is more endurance...

ok i will cut out the finger tip push ups, i thought they would help my wrist and finger strength =\


I can't do 1/4 of what you're doing, but I think most of your work isn't necessary. Badminton is more stamina but your work out is more for physique building.

For warm up I would cut the 100 hop, jumping jacks, and scissor kick.

Upper body, most of your list is for building muscle mass and not muscle endurance. Doing push up is great but in badminton it's more then just the triceps. What I would recommend is that you do push up and pull up. Maybe like 3 sets of 10 or more depending on you. Find a Tennis racket do some foot work and racket stroke as well. This will give your arm it's endurance strength.

Mid body work out is good, Lower body Lunges, and wall sit is good. When I do lunges I hold my hands the back, that help with the balance. When i do wall sit I hold 5 -10lbs weight on each hand and extending my arm straight out. For the calves, wear some boots and do jump ropes using only your fore foot to jump.

Your work out is great if building a good body physique is what you're looking for, but as for badminton. I recommend doing something more with endurance and less with short term strength.

[FitnessFreak]

i'm doing this to get a bit stronger, more endurance, and to better my badminton skills(harder smash, be able to swing with full strength for a whole game and not get tired

this is bodyweight workout, so i will raise each thing every week or so by a few reps

kk thnx for the info


A few questions:

1. What are your objectives? Get stronger? Improve work capacity? Improve general athletic ability? Badminton specific ability? etc.

2. How do you intend to use progression? Do you intend to change the weight used? How about the number of sets used? Do you have an approach to monitor your volume of training?

3. What are your training needs? This dictates what you should be working on.

Here are my thoughts on your program:

3 sets of everything? Do you intend to do this all in one training session? I think that is way too many exercises. Personally, I do about 3-5 main exercises in my workouts.
Lower body: I say ditch the wall squats. They're fairly useless because they teach bad squatting technique. A key thing for lower body training is to emphasize the hips. So, deadlifts, romanian deadlift, good mornings, deep squats, wide squats, pull-throughs, and deep bulgarian squats are all good. Make sure you get the technique right- look up these exercises on the internet. Calf raises... might not be optimal. For a badminton player, you should learn to strengthen your ankles for when they land suddenly when changing directions. This is a physical-technical issue, as opposed to purely physical calf raises.
Upper body: way too much pressing. That'll give you bad posture and injury-prone shoulders. One thing to do with upper body training is to pair your exercises such that you perform the opposite movement with similar amounts of volume. So, for a horizontal pressing movement the the pushup you want to balance that with a horizontal pulling movement, like a fat man pullup. For the pullup, pair that with an overhead pressing movement. Also, alternate one set of pulling with one set of pressing. This all keeps the strength around your shoulders balanced.
Mid-body: crunches are mostly the same. Don't go overboard with them. Remember that in sports the core muscles are often used to resist movement in the trunk - keep that in mind when selecting exercises.

[cooler]

for singles, strength and endurance focus mostly on the lower half of body.It is better to learn the stroke technique first before gaining more smashing strength. I have seen cases where stroke technique is poor but the guy has lotta arm strength and still get him the power smash. However, this poor technique+brute power only lead to injury. The injury is more severe because of the high power would lead to more damages.

[UserBlade]

......wow....thats a lot of work....you must be RIPPED!!!!!!

[Kiwiplayer]

for quick feet i thought my warm up was ok.. =\
how do i do depth jumps and drop jumps?
i thought finger-tip push ups helped strengthen your wrist forarm and finers which is good for bamdinton??

People that do martial arts seem to be quite fond of finger-tip push ups for some reason. I've never found them to be difficult, but others don't seem to like them. As for strengthening forearms and fingers, maybe they do, but I suspect they do more harm than good in terms of mobility and sensitivity of the fingers and hand. Think about it this way - badminton requires you to have a good "feel" of the racquet, especially for net shots. For pugilistic practices, the hands need to be solid bludgeoning implements, or vice-like grips for grappling and joint manipulation. Fine motor control is secondary.

For drop jump, stand on a box. Jump off the box and try to land as silently and controlled as possible. Repeat about 30 times. The height of the box should be roughly the height of your best vertical jump to begin with. As you progress (or if it's too easy), increase the height. This is not as easy as it sounds because the key is to land quietly and not sound like a ton of bricks falling off the back of a lorry. Do this type of exercise while you're fresh rather than after hard lifting.

Depth jumps are the same as drop jumps, but instead of just landing, you jump up as high as you can after landing. The idea is to minimise contact time with the ground, so jump up as quickly as possible after landing.

Wayne Young

[FitnessFreak]

thanks cooler, i'm going more intense on lower body now =p

kiwi, to be safe i will drop the finger tip push ups.
im doing this workout in my basement which is small so i cant do the jump things onto platforms-but i can do jump squats. here is my improved workout :

Mikes Badminton Workout-

DAY ONE : upper body
warm up :
stretches
250 rope skips
1 set of 25 slow hops,1 set of 100 fast hops
1 set of 25 slow scissor kicks,1 set of 100 fast scissor kicks
1 set of 25 slow jumping jacks, 1 set of 100 fast jumping jacks

workout :
3 sets of 5 pull ups
3 sets of 5 chin ups
3 sets of 15 clapping push ups
3 sets of 15 regular push ups
3 sets of 15 diamond push ups(for triceps)
3 sets of x amt of steps on handstand
3 sets of 25 forearm grippers

abs :
1 set of leg lifts(25)
1 set of crunches(50)
1 set of oblique twist things(25 each side)
1 v-sit(2 minutes)

DAY TWO : lower body

warm up :
stretches
250 rope skips
1 set of 25 slow hops,1 set of 100 fast hops
1 set of 25 slow scissor kicks,1 set of 100 fast scissor kicks
1 set of 25 slow jumping jacks,1 set of 100 fast jumping jacks
workout :
3 sets of 25 explosive(jump) squats
3 sets of 25 lunges
3 sets of wall sits
3 sets of 25 1-legged calf raises (on each leg)

abs :1 set of leg lifts(25)
1 set of crunches(50)
1 set of oblique twist things(25 each side)
1 v-sit(2 minutes)




im going to do it like this
monday-day 1
tuesday-day 2
wednesday-day 1
thursday-day 2
friday-day 1
saturday-day 2
sunday-rest

i started on monday and it burns like crazy but it will be worth it.
my goal is to get the rope skips up to 1000 by end of summer time!


People that do martial arts seem to be quite fond of finger-tip push ups for some reason. I've never found them to be difficult, but others don't seem to like them. As for strengthening forearms and fingers, maybe they do, but I suspect they do more harm than good in terms of mobility and sensitivity of the fingers and hand. Think about it this way - badminton requires you to have a good "feel" of the racquet, especially for net shots. For pugilistic practices, the hands need to be solid bludgeoning implements, or vice-like grips for grappling and joint manipulation. Fine motor control is secondary.

For drop jump, stand on a box. Jump off the box and try to land as silently and controlled as possible. Repeat about 30 times. The height of the box should be roughly the height of your best vertical jump to begin with. As you progress (or if it's too easy), increase the height. This is not as easy as it sounds because the key is to land quietly and not sound like a ton of bricks falling off the back of a lorry. Do this type of exercise while you're fresh rather than after hard lifting.

Depth jumps are the same as drop jumps, but instead of just landing, you jump up as high as you can after landing. The idea is to minimise contact time with the ground, so jump up as quickly as possible after landing.

Wayne Young

[cooler]

mike, a word of advice:

1. it would be better if u combine some footwork or stroke component in the exercise rountine. ie. drills;)

2. u r still in a development phase, over exercising can suppress growth which u might regret later on;)

http://www.scielo.br/pdf/rbme/v10n6/en_a09v10n6.pdf

[FitnessFreak]

as soon as i learn proper footwork i'll do footwork drills instead of the jumps and hops in my warm up:crying:

do you thinkt his is over exercise? it only takes me about 30mins a day i think:confused:


mike, a word of advice:

1. it would be better if u combine some footwork or stroke component in the exercise rountine. ie. drills;)

2. u r still in a development phase, over exercising can suppress growth which u might regret later on;)

http://www.scielo.br/pdf/rbme/v10n6/en_a09v10n6.pdf

[AMRaider]

Don't forget to stretch after each work out. According to my teacher, holding each stretch for a minimum of 30 seconds will give you the most benefit.

[stumblingfeet]

People that do martial arts seem to be quite fond of finger-tip push ups for some reason. I've never found them to be difficult, but others don't seem to like them. As for strengthening forearms and fingers, maybe they do, but I suspect they do more harm than good in terms of mobility and sensitivity of the fingers and hand. Think about it this way - badminton requires you to have a good "feel" of the racquet, especially for net shots. For pugilistic practices, the hands need to be solid bludgeoning implements, or vice-like grips for grappling and joint manipulation. Fine motor control is secondary.

For drop jump, stand on a box. Jump off the box and try to land as silently and controlled as possible. Repeat about 30 times. The height of the box should be roughly the height of your best vertical jump to begin with. As you progress (or if it's too easy), increase the height. This is not as easy as it sounds because the key is to land quietly and not sound like a ton of bricks falling off the back of a lorry. Do this type of exercise while you're fresh rather than after hard lifting.

Depth jumps are the same as drop jumps, but instead of just landing, you jump up as high as you can after landing. The idea is to minimise contact time with the ground, so jump up as quickly as possible after landing.

Wayne Young

30 depth drops are way too high of a training volume for that kind of activity. Remember that in a depth drop, the tension in the muscles reaches its maximum in a minimum amount of time. The training here isn't purely physical - it's actually to learn the "technique" of contracting those muscles extremely quickly to control that high speed movement. The peak force that is generated is often many multiples of the person's bodyweight - so the potential for injury is there.


Before undertaking this type of training, you must ask yourself “am I strong enough to be training with depth jumps?” By this I mean jumps that are at or around your vertical jump height (hops off low steps are usually okay if you’re weaker). The common recommendation is to have a 1.5x bodyweight squat before undertaking depth jumps. So if you’re 100 lbs, you need to be able to squat while supporting 150 lbs (leg press doesn’t count). This is just a minimum requirement – additional strength above that increases your margin of safety.

If you are indeed strong enough, then what you need to do is make sure you need to do plyometrics. Here’s a test: do a vertical jump from pause in the squat position. Then do a vertical jump with a quick descending/rising transition (i.e. a countermovement). The second vertical jump should be a few inches higher. If it is, then you’re better off simply getting stronger. But, if it isn’t, depth jumps will help you improve.

Okay, so let’s say that you’re strong enough and need to improve your springiness. Now we have to figure out how to determine the depth from which to do your depth drops. There are two common methods: one for developing agility and another for vertical jumping. The agility method just starts out with a low step and you step off in a variety of ways (forwards, backwards, sideways, twisting) and a variety of positions (squat, split leg, single leg). Once you master (land successfully without making much sound) all the jumps for a certain depth, increase the depth slightly.

The method for the vertical jump usually involves higher depths. Instead of using your vertical jump height, find the height of box from which you can depth jump the highest. Note that this is also another test that can be used to determine whether you need to do this type of training. If your best depth jump occurs with a box higher than your vertical jump, then you don’t have too much need for this type of training. If it occurs with a box lower than your vertical, then depth drops and jumps will be beneficial.

Okay, the final thing to deal with is how to regulate volume. Depth drops and jumps are a very high intensity movement – the emphasis is on training your nervous system, not your muscles. If you feel any muscular fatigue, then it means you’re already past the point you should train to. In such a case, stop doing plyometrics, because the potential for injury is high when your nervous system is fatigued. In fact, the way you should train is by a dropoff method. Let’s say you do a depth jump and your max jumping height is 30 inches. What you can do is train to a 6% dropoff – repeat jumps until your max jumping height drops to 27.6 inches. Then, make sure you recover fully before doing drop jumps again. Typically the rule is 1/3 the dropoff for recovery, 1/3 for supercompensation, 1/3 for return to baseline. So for a 6% dropoff, taking 2 days off will allow your jumping ability to return to its original value, 2 more days will allow it to rise to a new maximum, then 2 days to return its original value. So, schedule your next workout after about 4 days rest.

[cooler]

as soon as i learn proper footwork i'll do footwork drills instead of the jumps and hops in my warm up:crying:

do you thinkt his is over exercise? it only takes me about 30mins a day i think:confused:

training outside of badminton drills are fine too but should be more focused toward improving certain aspect of badminton that drills don't provide.

I don't know what is too much exercise but your comment ' i started on monday and it burns like crazy but it will be worth it' kinda close or beyond your limit:D It is better to do 5X amount of exercise over 1 week than do 5X amount over 1 to 2 days but have to rest 2-5 days due to injury.

[Kiwiplayer]

Thanks for the informative post, stumblingfeet.

Wayne Young

[FitnessFreak]

ok, so if i did work did it like this
monday-day 1
tuesday-day 2
wednesday-rest
thursday-day 1
friday-day 2
saturday-rest
sunday-rest/cardio

would this be safer?


training outside of badminton drills are fine too but should be more focused toward improving certain aspect of badminton that drills don't provide.

I don't know what is too much exercise but your comment ' i started on monday and it burns like crazy but it will be worth it' kinda close or beyond your limit:D It is better to do 5X amount of exercise over 1 week than do 5X amount over 1 to 2 days but have to rest 2-5 days due to injury.

[m_hael99]

focus on stamina and foot work. i guess hopping around the house like frog for like 5 mins will help =)

[twobeer]

training outside of badminton drills are fine too but should be more focused toward improving certain aspect of badminton that drills don't provide.

I don't know what is too much exercise but your comment ' i started on monday and it burns like crazy but it will be worth it' kinda close or beyond your limit:D It is better to do 5X amount of exercise over 1 week than do 5X amount over 1 to 2 days but have to rest 2-5 days due to injury.

From a strenght/conditioning standpopint 5x work in 2 days followed by 2-5 days rest, is porbably advantageous compared to the same 5x work spread over 7 days..

ie, harder work longer rest, is bettere than less work but no rest..

But of course, Injury should be avoided :-).. We want planned rest, not forced resting :)

/Twobeer

[stumblingfeet]

Actually, a very good way to organize training is using the "frequency vs fatigue" method. Basically, you go from frequent, low-volume workouts to infrequent, high volume workouts, in a 4:1 or 6:2 ratio.

The advantage of high frequency training is that the skill aspect of movement is trained more frequently. For example, if you wait a week between repeating a certain lift, how's your technique going to be? However, with higher frequency you have to reduce the volume per session, so you don't learn to deal with deep muscular/energetic fatigue, and your work capacity will go down. That's why every 5-7 workouts you'll do an extra long and tiring one, and then rest 5-6 days before the next workout.

What is really key is regulating volume, especially in high frequency training. When your technique starts to suffer, which can be be something as simple as a given decrease in quickness, then it's time to stop.

[lkomarci]

hey young spartan! as for the pushups sake, you can use these 4 variations as effective. push-ups with hand clapping, push-ups with your legs on an elevated platform (such as pilates), and 3-stage push-ups. 1st stage is with your arms straight (hold 2 seconds), 2nd with arms at about 100 (hold 2 seconds), and 3rd with arms under at least 90° (hold 2 seconds). and the last one is hindu pushups

Sometimes, instead of doing push-ups, I strongly recommend dips. http://www.building-muscle101.com/images/dips.jpg

[Ole]

I just want to say.. with all abdominal workouts you should look to not only strenghten your front abs but side as well..but i think the most important thing to remember when doing abs is that you have to work your lowerback aswell! You can hurt your lowerback if the strenghtratio between the abs and lowerback gets unbalanced..

[Sensasian22]

if you can during your week...add a 2 hour footwork in the sand..it's brutal but it helps a lot. I suggest you do more chin-ups and dips than push-ups. And when you're doing some running...make sure you run at a very quick pace and when its burning like hell keep going till you can
t walk but don't slow down, then after that make sure you stretch really well.
Your fitness program for badminton is quite intense but make sure you build power and speed without adding on the bulk in weight. You want tight muscle. For the legs, i suggest doing more pulling excercises than pushing excercies. The wall sit and sprint is a great idea. Leg strength for the power, obliques and core for stability and arm swing speed for execution. And each time you play a game, dig deep, you don't want the other person to bring you down to that man you used to be, that man must be eliminated..prove that you are have the will. DONT underestimate the mental aspect of the game. Perserverance and that extra push in every shot will make a huge difference in power since power really essentially comes from pronation/surpination more than the arm if you have good technique. Make sure you relax during your stroke and tighten upon impact in order to not let any of the power get diffused,

[hawknelson]

add in some hip bridges to strengthen your hips and hip flexors. and add forearm bridges. these strengthen and give you more core power

[Timbuctoo]

Because badminton uses supernation and pronation to gain power through good technique the best muscle to strengthen in the arm is the Brachioradialis which is flexed by supernating your arm so that your knuckes are facing away from you. The best exercises to make this muscle stronger is 1. Chin ups with hands grabbing the bar from the outside. 2. Medium weights doing the same action as the chin ups (whilst watching TV). 3. Training using a squash racket and making sure you are fully supernating. Mostly everything else about Badminton is fully aerobic so for those who know the Robert Decostello Beep Test that's the number one endurance test. Type it into Google and compete with your friends to test your endurance.

Tim H

[stumblingfeet]

Because badminton uses supernation and pronation to gain power through good technique the best muscle to strengthen in the arm is the Brachioradialis which is flexed by supernating your arm so that your knuckes are facing away from you. The best exercises to make this muscle stronger is 1. Chin ups with hands grabbing the bar from the outside. 2. Medium weights doing the same action as the chin ups (whilst watching TV). 3. Training using a squash racket and making sure you are fully supernating. Mostly everything else about Badminton is fully aerobic so for those who know the Robert Decostello Beep Test that's the number one endurance test. Type it into Google and compete with your friends to test your endurance.

Tim H

Few sports are fully aerobic -> badminton certainly isn't one of them. Aerobic sports are those that are over long distances, i.e. activity lasting more than 2 minutes of continuous action.

Badminton is better described as "high intensity intermittent" exercise. The role of the aerobic system is mostly to support the recovery of the anaerobic system between the high intensity bouts.