We want to be performing exercises that will translate directly to benefits on the badminton court. It incorporates the muscles in both the upper and lower body, using a number of muscles in unison. Importance of Muscular Strength. Most professional players are at the peak of their endurance ability. Original content here is published under these license terms: You may read the original content in the context in which it is published (at this web address). We have a poll about the component of fitness most important for success in Badminton. Great agility, quickness and quick reactions are essential to be successful in badminton. Compound exercises are exercises which incorporate a number of muscle groups at the same time. Both systems maximise performance and work together, not independently of one another. Muscles in the lower body; the quadriceps, gluteus maximus, hamstrings and calf muscles all contribute to movement around the court. Muscles used in Badminton. This criterion is focused on increasing endurance. The oxygen energy system is, therefore, responsible in providing energy to the muscles in aerobic sports or steady state activities, such as marathon or long distance cycling. The player must return the shuttle to the feeder at least 10 times within the rally for it to count. The video below demonstrates how to do a proper burpee (push-up element optional). Power. However, I like to include it as a variation and because it’s an area of the court the shuttle is likely to be played. You should not be moving at 100% speed but perhaps 60-70% of that. Doing too much too fast could result in injuries which as badminton players we all want to avoid! INTRODUCTION: Agility is an important quality in many sports played on court or field. In badminton, we use all our muscles in unison. The continuous movements in badminton help to build your muscle strength as well as tone your body. Once the rally begins, keep it going as long as possible. Sorry, your blog cannot share posts by email. This isn’t just the motion of the exercise, its also how to lift the weights into position to perform the exercise and how to relieve yourself of them safely. ... What fitness components are important in badminton? Badminton Footwork – What is Good Footwork? Since most of the intense movements in badminton rely a great deal on the legs, it is wise to focus on strengthening the leg muscles. Imbalance: As mentioned above, the muscles used in badminton are dominantly on your racket side. You can do this with a racket to also shadow your shots but the focus should be on your footwork and endurance. Therefore it makes sense to train the same way. Here is a great starting point for beginners. A bicep curl is a classic example of an isolation exercise. Endurance — Endurance is a very important component of fitness for badminton. January 7, 2021 No Comments Burpees are an exercise most everyone knows. When training for endurance we are training our heart and lungs to provide oxygen to the body more efficiently. It is worth noting that in the book Sports Training Methods, it is suggested that, because LIEE will reduce muscle power, all athletes whose sport requires muscle power should avoid LIEE training! The best elite players are able to keep up with the pace of the game thanks to stupidly fast reaction times. Please consider subscribing to my blog for more great badminton content and make sure to follow me on Instagram and Facebook for other posts and updates! Every move you make requires muscle strength. The most basic of cardio exercises. Badminton players cover a lot of ground during a match with little rest. Creating energy through the use of oxygen is also known as the aerobic system. You have to push yourself every time you do any of the above exercises, whether that’s running a little further or doing one more shuttle run. Endurance, strength and speed are all keys to good performance, but muscular endurance allows an athlete to truly succeed in the sport. Among the recommended full body circuit training exercises include squat jumps, skipping, dumbbell squats and swinging. You return to the first corner for the second shuttle and repeat the process. Or if you are as good as Lee Chong Wei – 3 V 1! Widely used to assess the fitness of military personnel around the world, this simple exercise is not easy, but really makes you breathe. The Feeder plays the shuttle into the player’s side of the court. Each time you do this, it will count as one rally. Weight training can do wonders in increasing balance as the legs become stronger. Now I'm not talking about hardcore body-building, but weight training that focuses on function and strength. The app is available on both Android and iPhone. Swimming allows you to exercise in an environment where there is no impact on your joints at all. So in this scenario, the Feeder can dictate the pace as they are always in control of the shuttle. This is similar to the above. The reason we breathe heavier during exercise is due to the increased demand for oxygen as the rate at which glucose needs to be converted is much higher. It’s a motivational number to ensure that you complete the rally. However, it’s a fundamental part of any sport and is important to take seriously if you are serious about improving as a player. Flexibility is important in badminton footwork because in most instances, you’re required to lunge forward to the front of the court. Why muscular endurance needed in badminton? It is an important part of any sport. This is important in activities such as long distance swimming and rowing. It is not just the upper body that produces power. The author of this series is Jillian Anderson -- She lives in Australia but was originally from California, where she was a sports coach and fitness instructor for more than 10 years. When training for endurance we are training our heart and lungs to provide oxygen to the body more efficiently. Obviously, you will need a jump rope (not the thick ropes you see in schools) which are reasonable prices. There is often an oversight when it comes to training core muscles but they ar one of the most important areas to work on. Activities that build muscular endurance include long-distance running, cycling, or swimming, along with circuit training and bodyweight exercises. Many coaches give these out as a punishment for doing something wrong. January 7, 2021 No Comments Burpees are an exercise most everyone knows. Most people do not like the exercise at all. While the above exercises will certainly help improve your ability on the court, there are also court specific exercises. Nearly all muscles in the body are used in badminton. One of the best benefits of playing badminton is that it improves your muscle strength and endurance. AIM OF AEROBIC AND ANAEROBIC ENDURANCE: Badminton is a popular sport that is played by individuals, same-sex and mixed pairs. You should be placing the shuttle by your racket foot as this should naturally be the foot ending the movement to each corner. Not to mention dropping the weight on yourself. However, due to the nature of the sport, the muscles on the racket side of your body are more dominant. Because there are two players on the other side, you have less time to recover for the next shot. A Badminton Blog for fans and enthusiasts. Most people do not like the exercise at all. It can only require a good pair of running shoes. That’s why it’s so popular among boxers looking to increase their endurance. Many coaches give these out as a punishment for doing something wrong. This shot will depend on where the feeder is on the court. They provide stability to your spine, helping to prevent back injuries, stabilises movements and balance, as well as helping to generate power and transfer energy from the lower body to the upper body. In terms of badminton, there are a number of reasons why it is beneficial to have a good level of endurance: There’s a number of general exercises you can do in order to improve your general level of endurance. I used to be an avid badminton player, I stopped for a couple years and took up weight training. Endurance athletes, such as badminton players need this workout to develop stamina every session. This is usually done for six areas of the court, the four corners, and two sides. Form is an extremely important part of weight training. Muscular strength and muscular endurance. Again, these numbers can be adjusted to the ability of the player and also the number of shuttles available to you! Fitness can play an important part in your enjoyment and success in badminton. Therefore, there’s a number of reasons why these muscles should be developed for strength. Then you move to that corner, pick up one shuttle, return to your base and move it to the second corner. Activities that build muscular endurance include long-distance running, cycling, or swimming, along with circuit training and bodyweight exercises. Lower body strength and endurance are important to the badminton player. You’ll need to be flexible to stretch your legs as you lunge forward. Cardiorespiratory endurance provides an indication of a person's physical fitness and measures how well the heart, lungs, and muscles perform … If in doubt, seek professional advice before you commence weight training. The heart is the most important muscle in the human body and if it is kept healthy then you can avoid numerous health problems. You can add your vote too. 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