Help: Increase Stamina (Personal Schedule)

You could try high intensity training at home. Spend 20 minutes doing squat thrusts, press-up, burpees, crunches, lunges, mountain climbers etc. Do an exercise for 30 seconds then take 30 seconds rest, then do another exercise for 30 seconds followed by 30 seconds rest, rinse and repeat for 20 minutes.

If you have access to a court, build up to doing 6 corner footwork for 40 minutes. Do it in a controlled manner, nice and slow, this builds both stamina and efficient footwork. Alternatively if you can't get to a court, do the "Rasmussen" one step drill, again building up the time.

 

You need to try jogging and rope skipping. Try to insert +/- 15 minutes upto 40 minutes in the morning for jogging & skipping.

When a given kind of training is introduced for the first time, it is important that the training is initially fairly easy for the player to perform. With experience, the training must ‘progress’. In fitness training, this means that the stimulus to improve fitness is slowly increased so that fitness improves gradually from one stage to the next. Progression is an essential element of a successful training programme.

Example – off court session to improve aerobic fitness (low initial fitness level).

One session per week

• Weeks 1-3 : 20 minute continuous jog at an easy pace. Aim: to complete run without stopping

• Weeks 4-6 : 30 minute continuous jog at easy pace. Aim: as above (but 30min)

• Weeks 7-9 : ~ 25 minute run at moderate pace. Aim: same route as week 4-6 but at a faster pace

• Weeks 10-12 : 35 minute continuous run at similar pace as in weeks 7-9.

This plan shows progression for both the duration and for the intensity of the exercise.



Badminton is one of the sports which require the most endurance. These exercises are aimed at helping to improve your fitness levels :

1. Jog

Try to jog at least 3 days a week for 30 minutes on end. Endurance is a key factor in badminton and the more stamina you have, the better you more you are to constantly retrieve shots without tiring out.

2. Skip

Skip for at least 10 minutes a day. This will train you to be more comfortable on your toes, helping to keep your feet light and nimble.

3. Shadow Playing

Practice shadow playing to allow yourself to visualize how to move till it becomes instinctual. If you can master this, you won't have to consciously worry about the footwork needed in real game situations.

4. Silent Footwork

You can measure your quality of footwork by observing how little noise your feet make when you move and land. The lesser the sound, the better you are at absorbing the pressure, weight of your body and keeping your balance.


Those are some methods you need to do to gain more stamina and endurace. You need to do it in a progression, slowly but surely improve.

 

Something about Aerobic Training could be found in this document. You may need to specifically read on "Aerobic Training" topic from it.
---> Fitness Training in Badminton (Badminton Association of England. 2002) [PDF]


A preview of the content :

Aerobic training

The purpose of aerobic training is to develop the ability to transport oxygen and food energy around the body (i.e., cardiovascular fitness). Aerobic activity is quite simply any exercise that raises the heart rate significantly for fairly prolonged periods of time. Badminton itself is an aerobic activity and using games as aerobic training is totally acceptable. However, aerobic training should also be done away from the court. Any activity which uses large muscles (e.g., legs, arms) will help aerobic fitness provided that total exercise duration is above about 20 minutes. Suitable activities would include running, swimming, cycling and many fitness classes.

Aerobic (or endurance) fitness is essential for Badminton. Aerobic exercise involves the heart & lungs transporting oxygen and food energy to the working muscles. These help to promote recovery from exercise as well as restoring muscle energy supplies for the next bout of activity. A player with good aerobic fitness will be able to play very hard without getting as tired as a less-fit opponent. Once a player is tired then mistakes will become more frequent and, as a consequence, aerobic fitness is likely to be closely related to success in long games.

Good aerobic fitness is also likely to mean a player can do more training over prolonged periods of time. In this way aerobic fitness, like strength, underlies all training activities. A common concern about endurance training is that it will cause a player to become slow. This is because continuous endurance training is usually performed at fairly low intensity (i.e., a speed that can be continued for 30 minutes). A lot of continuous endurance training could certainly detract from speed and agility but appropriate endurance training (detailed later on the document) should involved a range of activities and training intensities and should not result in decreased movement speed.

 

1. No problem.

2. As a starting point, yes it will support for your badminton stamina.

When you start to do that fitness training (badminton stamina training) until you reach a certain level, you will have a better endurance which needed in badminton on-court training or playing. You could have more longer training time if needed. And yes, they are basically the same with any types of cardiovascular exercises. To improve the way your heart working in such an exercise load given and how your lungs takes the oxygen as effective possible. Good athlete should have lower heart rate when they're doing the activities/exercise since the body had already familiar with how should the heart and lungs working.

3. Keep that 30-35 minutes and after that, you could make it more frequent in a week. Make it twice a week, then three times a week.

A daily/routine exercise @ 30 minutes is always better than 1 day exercise @ 2 hours. It's better to maintain the level you've done and keep it in your daily task for long time.

Good luck for you!

 

I think unfortunately with your busy life schedule you won't really be able to get fitter like Cheung mentioned. Muscle conditioning for a sport depends on playing the sport. Outside training can only get you so far. Without committing more time to it you won't really be able to get fitter.

 

My perspective is about making the heart to have better respond toward the activities you have.

Even for non badminton players, jogging in the morning @ 30 minutes will give you a better stamina than others. It simply as that. How can you expect to add on court playing more often in a week if it's not fit when playing in just one day a week?

The muscle conditioning is another issue after the aerobic process which involves the heart & lungs transporting oxygen and food energy to the working muscles.

The easier starting point is trying to walking 30 minutes daily and add the progression by your walking speed. Check how far you could go without stopping. Then you continue with jogging.

There is also another easy task you can do in your working time. If you're working at multi-level building with elevators/escalator facilities, you can skip that facilities and start to use stairs to switch between each levels (1 or 2 levels different).

And that thing is not about muscle conditioning BUT the cardiovascular fitness problem.


Regarding rope skipping, you could watch these videos :

Spoiler: Rope Skipping

 

You should eat a bit more because your body needs the fuel as you're burning through the calories. Once it runs out it will either use your fat stores or muscles (which is how one loses weight). You should eat a good amount so that you're not too full, and should make sure to keep up hydration and maybe bring a banana or two to eat during the session to replenish energy.

 

Your body doesn't actually "burn muscles" per se. It's just that if you have no fat, and no energy left from what you eat, then your body has to get energy from somewhere which would be the protein in your muscles. You should eat more than just some biscuits before badminton for sure.

Unless of course you have a big meal after the session, which isn't all that bad either, but I would still say eat something during it (especially high energy food like bananas).

 

@Quentin11 Yeah, take a walking or slower speed jogging in that inclines area maybe a better choice or else how about cycling?

Diet is one factor to build stamina through eating a healthy and balanced diet. For long-lasting energy, doctors also recommend having up to a third of your diet be composed of starches and carbohydrates (whole wheat varieties are preferable). Nutrients like complex carbs, proteins, fibre and vitamin C is crucial for those who are into sports. These nutrients keep you active and feeling energetic.

Complex carbs: When you are talking about building stamina, you just cannot miss out on complex carbs. Carbs are the main source of fuel for your body and brain. Carbs are the food that the body uses to get glucose, which provides energy. Complex carbs are present in foods like bread, pasta and rice, which unlike simple carbs, keep you feeling energetic all day long.

I would suggest you to take a normal portion of breakfast. Don't eat too much before you play and stay hydrated.
Keep your stamina up by drinking water a few hours before strenuous playing and during your playing as well.

You could brings some bananas and take it during each breaks before you start another session.

Some ideas about eating before playing also could be found here :
http://www.badmintoncentral.com/forums/index.php?threads/eating-before-tournament.175277/

 

No carbs?! Then how would you replenish your glycogen stores?