:crying: I am so tired loosing matches because of my low fitnes level. Please can somebody send me some good running program wich i can do for couple of weeks and increase my fitnes level. I am 35, playing for 15 years and steel love the game. I heard that 400 meters is the ideal distance for badminton preporations. I need to be able to run with the younger guys in my club. Please be specific of what and how and how often and what distance. many thanks from Croatia
Sample Plyometric Training Sessions Below are sample plyometric training sessions for badminton, try these out.... they are really good for improving your speed and agility on the court. You will find a marked difference in your game
thanks bhtan but problem is that i can use court only twice a week so i need aditional running preporation
The cheapest and most 'area-efficient' way I found to increase fitness is skipping; Find yourself a nice little space, and go nuts! You should try variations with it as well; as in, double unders (rope going under twice with each jump), walking as you skip, and single foot skipping. I started seriously about a week ago, and now i can do at most about 30+ double skipping at once.
I'm currently doing that as well. Just run around your block or something as long as you can. Rest for a while and keep doing it. Once you get used to it, start setting a standard. (Run a mile, for 10 minutes, etc.) Then increase it the further you go along. You can't just push yourself to do everything at once. It'll take some time, but you will slowly get the results you are looking for.
i suggest doing some basic fitness building first. skipping to music, running (under 3.5km), swimming. then, once you've developed good aerobic abilities, begin specialized training towards badminton. anaerobic exercises are good, such as interval training, sprints, shadow footwork (keep to 12 moves, done as fast as possible).
The simplest way is either in the mornings before work, or in the evenings go out for a jog. If your really unfit start with 3km and work your way up from there, and make sure your timing yourself. Map a route and keep it consistant that will make it easier to measure your progress. You should run at least 2-3 times a week if you want to see improvement, and every week you should be aiming at either getting a PB or increasing the distance you run. Consistancy is key. Last thing if your serious about it, Id get a good pair of runners - make sure you get them from someone who know's what they are doing. I went to a specialised store last year the assistant pointed out I had flat feet and gave me a sweet pair of shoes to help with it. Next week went to see a podiatrist about what they told me and found out my feet were heavily pronated, and I was in serious need of orthodics. (Something my sports doctor failed to notice when trying to figure out why I had dodgey knees).
i don't totally agree tk009. running is good for basic fitness, but if you want to excel in badminton, more, specific training is needed. once again, things such as interval training, sprints, shadow drills in sets are great. too much running is bad for badminton. certainly anything above 3-4km is too much for badminton. also, i'm not entirely convinced training in the morning is good for you either. i remember stumblingfeet had a post on here. he said something like the soft bits between your spine inflate and swell up when you sleep. once you wake up, and try exercise straight away, your spine gets affected for the worse. i honestly can't remember it all. maybe PM stumblingfeet. although i do agree, consistency is the key. make sure you give yourself enough time for your body to recover though
Footwork drills is what will win you the game and get your fitness level up. I can run a good 3miles+ with breaking a sweat, however i can do probably 2mins set of footwork drills with gaps inbetween and this kills me! Footwork drills cover the entire court, help with the game and bring fitness levels up quicker than anything else ive done on or off court. Do a search for footwork drill and get in that garden of yours.
I dunno I think being a good runner helps with being a good badminton player. I know a few people who do run 5km plus regularly as well as gym who are really good badminton players (A to state level), and those that dont run consistantly can still run the distance without much difficulty. However if you do want bang for your buck - I agree foot work drills are awesome (can be absolute murder if your not fit to start with) but virtually all the social badminton places Ive been to dont do them . If you want something simple to do that you can do anytime I still suggest running. It will improve your cardio, as well as general your fitness. If you want to improve your foot work and skills while at the same time as Shifty and Blundy mentioned footwork drills are the way to go, but Id still throw in a running component if you had the time and motivation.
All of you got a point guys. I start joging 3 weeks ago, some 3.5km, two-three times a week. But just like Blundey mentioned when i step on court and play, its totally diferent thing. So ill defenetly include shadow drills and see if this helps. It probably will cos i never try it. I will continue with the running as well.Thanks guys, ill let you know how i'm doing.
You need anaerobic capacity for badminton.100 m,200 m and 400 meters sprints done intensively for speed with adequate rest between sprints. Like 100 meters for 15 repeats or 10 sets of 200 meter or 10 sets of 400 m Time the sprints.Your 400 m bset should be under minute. Also jump a rope.
Testing on elite badminton players from South African Republic- Average height/weight=180 cm 75 kg body-fat percentage=10% vertical jump=55-75 cm push-ups=40 sit-ups=60 If you can run 400 meters under a minute and run 3 200 m under 12 minutes,you are solid.
