Help: Increase Stamina (Personal Schedule)

Q1: there's no sense in this comparison coz there's no measure to determine what 1/10 means. Someone who's better in a technique and game sense will often lose to someone who's fitter, but vice versa also happens often.

Q2: I find that there are two parts to stamina, anaerobic which is how fast your muscles tire and produce lactic acid, and aerobic which is how fast you run out of breath. It sounds like your muscles are conditioned better but your heart can't keep up. More cardio like running will help, especially if you go for a moderate pace and try to run for as long as possible.

Q3: This is absolutely a mental block. Your mind is thinking "I'm at 19 surely I can get two more points now and win" and this is when you start to relax and lose concentration. A game is never over til it's over. Try to tell yourself it's 0-0 and play accordingly.

 

I suppose there's two aspects to Stamina.. The heart, and the muscular endurance. Obviously that exercise can improve both.

I don't think it's a good idea to play when your heart is going mad.

It may be worth jogging for a while to get your heart rate up gently. Not to a crazy level though.

I don't know how you define mad, but e.g. probably not a good idea to play for a long while if your heart rate hits 180

Years ago, 2002, there was a tennis player, Malisse who once left the court due to 'racing heart' https://www.telegraph.co.uk/sport/t...7/Doctor-arrives-to-end-Malisses-malaise.html and that's at Wimbledon and he still took that seriously enough to not play!

 

Exactly this is happening to me too and I believe, that this decrease in performance is mostly due to lacking stamina/endurance.

When it comes to stamina/endurance, then it is not as simple as to do more jogging. There are three major parts you need to consider:
1. the cardiovascular system
2. energy efficiency
3. energy metabolism

1. This is about your capacity to pump blood through your body, for sports, it is the primary goal to get oxygen into your body. I think, that this is the most general aspect of endurance and it will benefit from almost all endurance traning.

2. When it comes to energy efficiency, you need to consider, that strength and eventually energy efficiency is not a pure result of muscle mass. Your body has around 400 mucles responsible to move your bones, every muscle consist of several muscle fibers of different types. To move your body, your central nerve system needs to coordinate lot of muscles and their indivisual muslce fibers.
When you are not used to a certain movement, you body is very ineffective, using a lot of power, controlling wrong muscles, have trouble to time them etc., therefor only training these movement patterns will grant, that your central nerve system will move your muscles (each fiber) at the right time, with the right power in complete harmony (think of a conductor and an orchestra).

3. When it comes to metabolism, each muscle cell uses carbs and fat as external fuel (besides internal fuel like ATP, which I will ignore for now). In short, carbs are more used for fast/powerful/explosive actions, fat is more like a slow continous energy supply. Thought badminton is dominated by explosive movement (carbs), it has been shown, that more than half of your energy supply during a badmintion match is provided by fat.
Endurance training will increase the capacity to use fat as fuel in all muscles, which are used in a certain movement pattern.

So, getting up a good cardiovascular system might be a good idea, but maybe you already have a good one, when you do other sports. But more important is the optimization of your energy efficiency, and here you need to train movement patterns. Jump training will have a better benefit for your badminton movement than bench press, but you will make best progress if you do either badminton specific movement (shadow footwork) or movement which mimics certain parts (e.g. rope jumping). Jump training on the other hand will have a great impact in your capacity to do better and more jump smashs.

Personally I think that I have a relative good cardiovascular system, doing sport all my life (resting pusle <50, able to reduce oxygen deficit quite quickly when resting), but certain movement patterns I do not execute very often, do produce such a large oxygen deficit so quickly, that I'm unable to keep it up (I can't jog for a mile). When I started with badminton at the start of the year, I get exhausted very quickly. Just by training the movement patterns (lot of single games and some shadow footwork), and no other endurance training, I was able to greatly improve my stamina/endurance.

 

I would say nothing will improve your game drastically. This applies to just about everything in life. You can only make small steps and over time it will become a noticeable difference.

 

It is funny, the problems you describes are mine too. One game I lead 15-10 and in the next 12 rallies I was only able to get one single point, losing 16-21.
Paradoxically I think, that this is a good development. I often observe, that better player either underestimate you or have mercy with you, but once you get too many points, they increase the pressure. This increase of pressure will result in you making more errors.
This kind of opponent is both good and annoying . They are much better than you and they will be able to win games for a long time, even when you get better, they have enough buffer and can easily increase the pressure, step by step. It is annoying, because you can't measure your progress, it is like you always lose 15-21. But on the other hand, if they would go all in, you would lose 3-21 and you would not be able to learn anything at all and get demotivated quickly.
At the end you will make progress, don't get disheartened .

I have good experiences with this approach. The benefit of this approach is not, that you choose some shots which are hard to get, but you choose to start to control the game instead of just reacting to the game of the opponent.

The best rallies are not the one when you kill a weak return with a jump smash, but the one where YOU control the pace, shot placement and eventually force an error or weak return.
To be honest, I'm not able to pull this control off very often, but once you experience it, you know that you need to do exactly this.

Back to the question you have regarding your endurance/stamina. Try to rate your endurance/stamina. E.g. how many continuously 6-corner shadow footwork runs can you do without slowing down. E.g. if you are able to do 2x 6-corner shadow runs, that are 12 shots or a vitual rally length of ~24 shots. Take a break of 60 seconds, repeat.
By increasing the number of runs (3x, 4x), by reducing the break (45, 30 seconds), by increasing the number of set (5, 10, 15), you will be able to measure your progress.

 

This is really exactly what I experience. I record some games and check the number of errors each player made. 30-50% of the rallies ended by an error by me, and 10-30% of the rallies ended by an error of the opponent, the rest of the rallies are ended by a "direct" point.
That is, I lost against myself, they really just need to get the shuttle safely over the net and I will make eventually the misstake or went out of endurance.
So, why do I run out of endurance/stamina and my opponent not ?

As mentioned above, I think that movement efficiency is a major part of it, and here you need to practise, practise, practise and need patience. Your body will need time to adjust.
On the other hand it will be an issue of lacking shot quality and shot variance. With lacking shot quality you will need to bring the shuttle closer to the center or you risk of kicking it out. But if it closer to the center, your opponent needs to move less.
Shot variance is an other issue. If your opponents knows, that you will do only shot X in certain situation, then he can base his position to easily take the expected shot. Ergo, he needs to move less.

Work on your endurance/stamina, but accept, that you need to improve in other aspects too. Just keep practising in all aspects and you will get better in your game which will help you to last out for longer.

 

i have this stamina issues too, when i didn't do any offcourt excercise at all (joggin, skipping, swimming, plyometric, interval, etc.) for more than two/three month and have a bad diet also, due to bussy work.

just play badminton 2 to 3 times per week, without support offcourt excercise and healthy diet. is like suicide to play badminton. same like ur experiences, only survive for half set only. the 2nd set feel like all my stamina already drained, easy mistake due to lost focussed.

for people doesn't have proper coaching experiences. offcourt badminton training and good diet is a must to do, to keep enjoy playing badminton.

 

1. Depends a lot on how explosive you are and how effective your split step is. How well you can anticipate your opponent's shots taking into account their habits/tendencies and weaknesses/strengths. Also how much risk you can naturally accept, ie an occasional misjudgenment will lose a point.

Against a player who is deceptive, ie able to hold a shot and quickly change their shot direction or swing speed from slow to fast or vice versa, this can purposely be used to upset your split step timing, so best not to over anticipate in these cases.

2. Not only great backhand clear but also drop/block. Very effective as your opponent usually doesn't expect it. To get a good backhand clear or drive that can go end to end, you must include finger power right at the end of your kinetic chain.


3. Both of these skills can be polished and improved only through many hours of intentional practice and game time on court. No short cuts.

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