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Improving fitness over summer holiday ...

Discussion in 'Techniques / Training' started by Vilkuna, May 15, 2009.

  1. Vilkuna

    Vilkuna New Member

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    I've booked 4 hours of exercise per day for 3 months... scheduled like this :

    Riding bike 8 miles.
    20 sit-ups , 20 seconds of recovering again 20 sit-ups and so on.
    Push-ups , same method with sit-ups but less amount for start because VERY weak arms.
    And of course footwork drills and technique spar.

    There might be alot better ways to exercise and I'm happy if someone helps me with them.

    Greetings, Ville
     
  2. gingerphil79

    gingerphil79 Regular Member

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    2 words . . . . . . . . . shadow badminton

    This is a good way to increase your fitness. Cycling and joggin is different type of fitness compared to badminton and other fast movement related sports.

    Start of going as long as you can going in a circle starting wit goin to net, centre, net forehand, centre, right side, centre, rear forehand etc and keep on doin that until you cant go anymore. C how long it takes?

    When I 1st did this, I could do a minute and I was puffed. Rest 30 secs & go again, go the same distance of time you did before, once again, rest 30 secs & once again go again the same amount of time.

    Build this up til you can go 5 mins each time.

    Hope this helps

    (PS, include skipping in your training)
     
    #2 gingerphil79, May 15, 2009
    Last edited: May 15, 2009
  3. Vilkuna

    Vilkuna New Member

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    Thanks for good tip gingerphil79 ! I've tried it couple times a week and due warm-up.
    Another questions about training at home.
    Does skip rope increase my stamina/endurance ? Because we have supervised practices once a week and we use skip rope alot.

    -Ville-
     
  4. gingerphil79

    gingerphil79 Regular Member

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    Yes it is good so it is. Its the same kinda movement we use in badminton boucing on the feet, reali gud for the calf muscles and if you can do it fast enough, it wil get you fit but the shadow badminton is the better.

    Hope your trainin goes wel.

    Do shadow badminton every other day mate and try do go 15 secs longer each time you do it. Over time you wil get reali fit. Am at 2 mins times by 3. My next day I will do 2mins 15 sec times 3 etc etc until am able to do 5 mins in 1 go. :D
     
  5. Scott_G500

    Scott_G500 Regular Member

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    I'll try and maintain my fitness in Martinlaakso, but it's hard to resist all the good food in Finland! :)
     
  6. HaoFung

    HaoFung Regular Member

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    interval training is really important for badminton and the most important part of it is to match the intensity and duration

    1. stamina: do interval sprinting with a sprint time equal to ur average rally duration (depending on ur style of play) and a recovery rate around 15-20 seconds, average break between rallies
    2. if you get on court, work on footwork using long and consistent drills
    3. push ups and situps will give u an extra kick to ur strokes
    4. make sure u train ur back to protect urself from injury
    5. squats will give u more explosiveness in ur legs, dont overweight or ur joints will die
    6. take days off

    all of the above is in order of importance ^^
     
  7. Gamerx

    Gamerx Regular Member

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  8. ctjcad

    ctjcad Regular Member

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    #8 ctjcad, Jun 2, 2009
    Last edited: Jun 2, 2009
  9. jymbalaya

    jymbalaya Regular Member

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    i believe that my coach attended that training in the summer a couple years ago. he came back, and he seemed to grow ultra better. he even had the same jersey.
     

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