im 15 for starters but its time for main course.... to improve my stamina should i be looking to build leg muscles or to simply improve my cardiovascular fitness? i have a good understanding of how the body works and all so i can make myself a personal excercise programme what other things should i include? are there any VERY important muscles that should be worked upon or all of them? should i be looking for muscular endurance or muscular stregnth?
more muscle mass = more oxygen reqired while exercising. I should say get your cardio up then for the muscle strength if you really have to. So i say only muscle you should exercise hard is your heart and your brain. Also if you have more leg power you'll be faster in the beginning and very tired at the end. Unless you can finish your games fast, you'll be doomed.
Many ways, but.. ..as our NGP/DinkAlot suggested above, that's the most common and suggested method of stamina training...or one might say "Run til the cows come home" amenzza, I also found a couple(of many) related threads on this; lots of good discussions & posts in there. Hopefully they'll quench your query.. http://www.badmintoncentral.com/forums/showthread.php?t=33842 http://www.badmintoncentral.com/forums/showthread.php?t=30300
Skipping or jogging is a good way to build up your stamina. You can try this which my coach used to do: Run 400m at fast-medium pace Rest around 1min or so,run 400m again at same pace. Keep on repeating until 4.8km or so.
Developing a good aerobic base thru cardio exercises is a very good idea. But since badminton is really not really an aerobic activity, interval training is even more important. Rope skipping & cardio equipment can be used for interval training. (Try a Search on interval training for more details).
so overall use INTERVAL trainging instead of FARTLEK, CONTINUOUS, INTERVAL, CIRCUIT OR WEIGHT? so i guess badminton is an mainly ANAEROBIC sport?
i got a epiliptical trainer for xmas!(lol and a wii) so i will be in great shape yah i do at least 30 mins a night at atleast 10km on it. try jogging, i also skip rop to warm up at practice, more jogging, and some sprint training or/and pliometrics for extra burst of leg speed power, helps ur jumping too. good luck
My advice (this is for very hardcore level training) Cardio, 45 mins, 3x a week. However, do interval cardio... it's considered aerobic if the intervals are two minutes or longer. Something like the interval setting on the bike is good, especially because it will help strengthen your quads and is fantastic if you are injured or looking to actively prevent injury. Footwork, 4-5x a week. Do 'red-lining'... shadow two minutes as hard as you can, two minutes slowly, repeat four times. Do that 2-3 times a week. The other footwork per week is doing specific things, such as jumpsmash practice, net kills practice, side to sides, etc. If you want to do sprints, replace two of the footwork days with some form of sprints. They will be beneficial to your overall fitness but aren't as beneficial as hard footwork due to the different muscle usage. I'd definitely recommend doing them off-season, for sure, but while on season the risk of overexerting or injuring yourself is usually not worth it, especially when you want to keep your muscle memory honed for footwork. Hope that helps!
FARTLEK? Don't kno that one, is that a British thing? Yes, badminton is primarily anaerobic. Interval cycles can be close to 50-50 (ON-OFF or HIGH-LOW) with each ON part of each cycle lasting from something like 20 to 90 seconds.
Skipping as already suggested, it improves footwork and stamina. Rowing as it improves your leg and torso muscle power whilst improving your CV.
fartlek is kinda interval training, where you sprint, slow jog to recover, sprint again over and over. IF your a normal 15 year old, you wont be able to build much muscle or hold any either, so listen to all that running advice . and buy good running shoes.
Everyone's so concerned about the leg muscles but didn't mention wall jumps? Do 10 intervals of 100 wall jumps 2ce every week and you'll have fun ^_^ 30 sec rest between each interval.
Does someone want to explain exactly what a wall jump is? I get the feeling you're jumping off a...wall. But that doesn't sound right
na I don't think you'll be able to do that 1000 times.... 1. Stand against a wall. approx 30-50 cm from the wall 2. Extend your arm up (try not to put them down until you're done but since I always put my arms down every time I rest, i can't really say much ^^) 3. jump vertically (more of a hop using mainly your knees and ankles as if you were blocking a volleyball smash) 4. Don't start off doing 1000. do 10 reps of 50 first and start climbing.
whats the purpose of the wall for seeing how high your vertical is or what cause your ~30-50 cm away from the wall just do 1000 jump ropes for increasing stamina if your bored of running try to do it in one set and on the balls of your feet for calves
Thnx for the feedback. I prefer to walk rather than jog between sprints. Joggin isn't all that great for your joints... walking is much better. In addition, walking more closely resemble the type of low intensity activity that you would perform between high intensity rallies. Sprinting develops more of the fast-twitch (type II-b) muscles in your legs (& body). These type of muscle fibers do not really increase all that much in size. To some extent, sprinting probably also develops type II-a (intermediate fast-twitch) muscle fibers which do tend to grow in size. Bodybuilders tend to develop more II-a than II-b or type I. My guess is that badminton players would want to develop both type II-b (for speed-power) and type II-a (for the stamina aspect). The latter type has more endurance than II-a (but not as much as type I, slow-twitch).
im sure everyone that has posted in there has great ideas and tips for you, but the one thing you'll ever need for stamina and building ur legs is DDR!!!!!!!!!! woot yea just go to ur local arcade, put in a few tokens and ur off. (sorry if i offended anyone by the first statemen)
