Warming Up Singapore Style

[Loh]

I was watching our National Combined Teams' training and was pleasantly surprised to observe that they are quite happy with doing their warm-ups and stretches for 10 to 15 minutes before actual training. It seems that such group warm-ups help to cement team spirit and camaraderie as all the players, irrespective of their skill and senority, participate together.

A player will be selected by the coach to lead the group and he will position himself (herself) in the centre of a circle so that all can see his actions. He will shout out the timing in sets of 4 (1,2,3,4) as he does the exercises and he controls the number of sets to be completed.

Static exercises on the joints combined with stretching, usually starting with the lower part of the body like the ankles (circling motion) and slowly working their way up to the legs, hip, shoulders, arms, hands and neck are the order of the day.

This is then followed by the leader jogging round a prescribed circle, the area of which is determined by 4 trainers standing at 4 different points in the hall, with the rest of the trainees following 'obediently' behind. The movements are different and this can take the form of raising the knee high or kicking the legs back high while running, running sideways or doing a chasse, a hop, shadow lunge with racket hand outstretched, sudden squat with the trunk arched backwards and hands raised high, etc. It is all up to the imagination of the leader and what he considers to be 'beneficial'.

Whilst there's a lot of debate on the whether warm-ups such as these can prevent injury, one thing is sure. The group warming up exercises do help raise the spirits of the trainees as a team and cement existing relationships.
As the Singapore coaches are mainly from China, I'm sure many of the methods I've seen must have been borrowed from there. But it does not prevent others from changing and adding to the routine to make it more beneficial and enjoyable.

[JRMTL]

Wow, that is very cool! Nice job Loh!
However, what I find odd is that they do their static stretching prior doing the jogging (or "dynamic stretching"). Is it what you saw?

JRMTL

[Loh]

Originally Posted by JRMTL

Wow, that is very cool! Nice job Loh!
However, what I find odd is that they do their static stretching prior doing the jogging (or "dynamic stretching"). Is it what you saw?

JRMTL

Yes, they do their static stretching first. Of course, since the leader demonstrates the exercises slowly and seemingly in a very relaxed manner, I guess the physical impact on the joints and muscles will not be too sudden and jerky that may result in injuries, as would more likely be the case if they went straight first with the jogging and stretching on the move.

Though the stretching exercises are 'static' in nature, they do serve the need to 'warm up' the body and raise the heart rate slowly to help avoid injuries. And at the end of the static stretches, the body should have warmed up sufficiently for the more 'demanding' jogging exercises.

In any case the trainees did not show any signs of discomfort after their routine, which paved the way for the more vigorous training that ensued.

I suppose another method(s) can be used so long as it does not cause injury and remains beneficial to the trainee.

[JRMTL]

Originally Posted by Loh

Yes, they do their static stretching first. Of course, since the leader demonstrates the exercises slowly and seemingly in a very relaxed manner, I guess the physical impact on the joints and muscles will not be too sudden and jerky that may result in injuries, as would more likely be the case if they went straight first with the jogging and stretching on the move.

Though the stretching exercises are 'static' in nature, they do serve the need to 'warm up' the body and raise the heart rate slowly to help avoid injuries. And at the end of the static stretches, the body should have warmed up sufficiently for the more 'demanding' jogging exercises.

Well, many articles I red on that subject concluded the opposite: doing a dynamic jogging about 5-10 min increasing your heart rate and body heat will improve the effectiveness of your static stretching.

JRMTL

[Loh]

Originally Posted by JRMTL

Well, many articles I red on that subject concluded the opposite: doing a dynamic jogging about 5-10 min increasing your heart rate and body heat will improve the effectiveness of your static stretching.

JRMTL

I was also given that view by my PE lecturer when I was very young in sports. But here the China coaches, who have helped developed some of China's past badminton stars, are doing it slightly differently without perceived adverse impact. The question is whether their static exercises, not exclusively limited to stretches, as I have also mentioned in passing the circling of the ankle joints (as well as knee and arm joints), working from bottom up, generate enough body heat or heart rate.

But your point is noted and appreciated.

[ginger_]

I used to attend one of these group classes in Singapore. The stretching hardly does anything as we don't do each stretch long enough. And it doesn't cement relationships or raise spirits.

[Loh]

Originally Posted by ginger_

I used to attend one of these group classes in Singapore. The stretching hardly does anything as we don't do each stretch long enough. And it doesn't cement relationships or raise spirits.

Maybe your experience is different.

Here, I'm not talking about an ordinary group class. I'm observing full-time national trainees in action. The senior teams train twice a day, in the morning (usually 8.30 to 11.00 am and in the afternoon from around 3 to 5 pm) at least 5 times a week, with at least one day allotted to weights training. These trainees are professionals.

There are also programmes to cater to full-time school children and naturally these are less vigorous and limited in time and scope. The emphasis, objectives and experience are therefore different.

Having said that, it is true that not everyone's experience nor inclination is similar. One trainee can get the most out of training and friendship whilst another may not be as interested, maybe because of different backgrounds and circumstances.

But my observation of that group training has been positive.

[Jumpalot]

Group classes does not equal or come close to national teams. These team members play together, live in the same place and travel together. Lets just say that might make a difference in spirit.

[BobbyGeneric]

When I saw the thread topic, I thought it'd mean just standing outside in Singapore for 10 mins, nearly the equivalent of a steam room here in Canada

[cheongsa]

Originally Posted by BobbyGeneric

When I saw the thread topic, I thought it'd mean just standing outside in Singapore for 10 mins, nearly the equivalent of a steam room here in Canada

If they don't have the air-conditioning on inside the gym, it would still feel like a steam room in Canada...

[Loh]

Originally Posted by Jumpalot

Group classes does not equal or come close to national teams. These team members play together, live in the same place and travel together. Lets just say that might make a difference in spirit.

Yes indeed. I found out that 5 of the men players are actually living together in 3 separate rooms in one of the public housing apartments built by the HDB (Housing & Development Board) located close to the training centre at the Singapore Badminton Association. Of these five, two are brothers and two are newcomers from China and Indonesia. The latest 'import', an Indonesian Chinese lad of 18 years, hails from Surabaya, Java, and is impressive! He arrived barely a week ago whereas the Chinese lad of about the same age was here for a few months already.

Their common interest and motivation is in professional badminton and this helps them to gel together and bond their friendship, irrespective of their backgrounds and communication difficulties. But a little knowledge of English is of great help.

Hi BobbyGeneric

Most times of the year, Singapore is more than warm, literally speaking.
I have now avoided walking long distances for my lunch because when I arrive back at the office, I will be totally 'drenched' in my own perspiration! But it doesn't mean that all my lunch colleagues will experience the same fate. I'm the one most susceptible to the heat and to get 'warmed up' rather quickly.

[Wizbit]

Did you obtain prior consent from the people in the photograph, and from parents of juniors ?

I don't think one is able to freely take photographs of children anymore in the UK.

I even recall seeing in a local newspaper covering a local sporting event, highlighting youngsters with world class potential, all with their faces covered in a grid similar to that of 'cops!' How are we supposed to look out for these potentials ? Oh well, consequences of 'real' society...

[viver]

Loh,
Thanks for sharing. Bring back memories when I and my team mates had to go through similar routines. Like you mentioned, we would start with lower limbs and then up gradually to the neck. Intensity will also gradually increase. But they may have done the jogging already, before going into the gym. From my knowledge, the Chinese players usually jog before starting their work on the court.