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05-15-2009, 07:08 AM #1
Improving fitness over summer holiday ...
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.
05-15-2009, 08:30 AM #2
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)
Last edited by gingerphil79; 05-15-2009 at 08:32 AM. Reason: bad grammer
05-20-2009, 12:11 PM #3
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.
05-20-2009, 01:16 PM #4
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.
05-20-2009, 01:48 PM #5
I'll try and maintain my fitness in Martinlaakso, but it's hard to resist all the good food in Finland!
05-20-2009, 06:01 PM #6
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 ^^
05-20-2009, 10:04 PM #7
06-02-2009, 05:27 PM #8
A few vids to share for inspiration..
..maybe these videos will inspire you guys to train (recorded by a France baddy team in Indonesia)..
Fitness & conditioning:
http://www.youtube.com/watch?v=cJSHOEH_zxk (starting @ 8:20)
Weight exercise at a local gym:
Last edited by ctjcad; 06-02-2009 at 05:36 PM.
06-02-2009, 08:20 PM #9
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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