I have decided to do my circuit training on a sport which I thoroughly enjoy, which is badminton. I have chosen this sport as I have been playing it for several years, this has enabled me to familiarise myself with all the rules and regulations involved in playing this sport. Badminton is a net wall game and is played with a shuttle rather than a ball. Badminton is a competitive sport that requires a lot of energy and good hand eye coordination.
Badminton is played in the same way as tennis but a shuttle is used rather than a ball therefore when trying to hit the shuttle in the opponents half excellent hand eye coordination is required. This sport can be played in singles or doubles the matches can be played by both male and females, however a female cannot play against a male as males are physically stronger therefore it would not be a fair game.
The way in which badminton is played is as follows. Once the shuttle is in play, the point continues with players attempting to hit the shuttle back and forth across the net. A side wins the rally by hitting the shuttle to the floor on the opponent’s side of or if the opponent fails to keep the shuttle in play. The shuttle is declared out of play if it fails to cross the net, lands out of the court or hits the ceiling of the venue. A rally is also lost if a fault is committed. A fault is called if a player touches the net during play with either body or racquet, hits the shuttle before it comes across the net or is hit by the shuttle.
Some of the other rules that are used in badminton are as follows. A shuttle that lands on a line is in bounds. A player may let his or her racquet cross over the net in his or her follow-through on a shot. A shuttle may hit the net on a serve as long as it then lands within the opponent’s service court, otherwise it is known as a fault. If a shuttle should get caught on top of the net or in the net, having passed over the net during play, a let is called and the rally replayed, except on service when a fault is called. A fault is called if a player swings and misses while serving. Players are guilty of a fault if they deliberately distract an opponent by shouting or making gestures. An interval of 90 seconds is allowed between each game.
Like every sport this sport uses energy. Badminton uses aerobic and anaerobic respiration. Aerobic respiration is when you train for a long period of time this works your muscles so it increases they size. The effect of using aerobic respiration is that the heart enlarges this result in more capillaries, more blood and a larger lung capacity. Another advantage of using aerobic respiration is that the resting heart rate drops, and it takes less beats to pump blood around the body resulting in less stress on the heart. Many athletes have a low resting heart beat. The other type of training is anaerobic respiration which is when you train for a short period of time this puts a great deal of stress on the heart and the lungs therefore this not safe if you are unhealthy as this makes the walls on your heart a lot thicker and the muscles take in lactic acid better. We use both aerobic and anaerobic respiration in every day activity without even realising.
In this sport different strengths are required to play different shots. There are many different shots that can be played in badminton of which some I have tried to explain. A smash shot is a hard-hit overhead shot that forces the shuttle sharply downward. Badminton’s primary attacking stroke. Explosive strength is required when a smash shot is taken as all your power is used in one shot. A drop shot is a shot hit softly and with finesse to fall rapidly and close to the net on the opponent’s side. Dynamic strength is used when you hit a drop shot, a drop shot is a fast and low shot that makes a horizontal flight over the net. A drive shot is usually a power shot this is because it is hit directly at the opponent. These shots are used from the back of the court and from personnel experience the drive shot is preferred because the opponent is usually unable to hit a smash back.
A circuit tanning usually has 8 to 15 stations, where at each station a different exercise is carried out for a certain amount of time. Circuit training can improve muscular endurance, cardiovascular endurance, muscular strength, speed and agility. One of the advantages of circuit training is that it is very adaptable. The stations that you are going to perform should clearly show what activity should be performed they should also be demonstrated so they will be correctly performed and will not cause injury. There should be a rest station so you could relax your muscles.
Specificity My circuit training programme is for badminton and it is based over a six-week period. The circuit that I was performing had fourteen stations. In my station I performed different stations they were as follows:- power lifts, skipping, press-ups, shuttle runs, tricep dips, lunges, sit-ups, sprints, agility, step-ups, jumps, curls, stretches and a rest station. Evaluation I think that the circuit that I performed was not as difficult but my results do show that I did improve my results as they are shown in my table.
Form my table I can see that on my first week I could only perform eighteen press-ups and by the 5th week I could perform 25 in one week. My results also show that there was a huge difference in skipping as in my first week period I could only perform one hundred and forty three and by the sixth week period I could perform one hundred and fifty eight these results show me that there was an improvement in my results. This circuit was mainly motivated by self motivation.
In my results I can see that in the last two results there was an overload in my system so this shows that I was working some of my muscles. I would rearrange to of the circuits this is because the stretches and rest were together this made my heart rate drop but I wanted to make it stay as high as possible. In general my circuit programme was successful, it tested each area of fitness that I wanted it to.