Interval training is basically training for a specific amount of time, followed by short rest periods. This technique is used to develop speed. However, I think interval training is not useful for badminton, as you do need to be constantly playing – there are no short breaks, as the actual skill and game are not too physically demanding. Weight training Weight training is mainly used to develop strength and muscular endurance, however, it can improve general fitness also.
I think weight training would be helpful and useful in improving my weaknesses in badminton – particularly my lack of strength to drive the shuttlecock and follow through a set-up shot. Weight training would improve my upper body strength, and this would mean that I could improve shots such as the overhead clear – where the strength and power drives and completes the shot. I have devised a four week training plan in which I will consider each of the different training methods mentioned above.
However, as some of them are not useful and would not be beneficial for myself to use, I will not consider them when creating this particular training plan. Perhaps if I had more time, i. e. 10 weeks, I would include the ideas of these different methods, however, seeing as I have 4 weeks, I need to concentrate and focus on my weakest points and the best ways to improve the specified areas in my game. Week 1 Throughout the first week, I will focus on reminding myself of each of the shots.
This will be done by firstly revising each shot and then practising as a closed-skill (where there are no factors which may affect my game). I will watch an open-skill game of badminton and analyse what each of the players do and how their bodies move to comply with each shot. Week 2 During the second week, I will devise a circuit which tests my agility and speed of reaction. This will be a closed skill – however, I think it will improve the way I move. The circuit will include things like running in and out of cones, practising some shots etc.
This will also help to improve cardiac output. Week 3 In week 3, I will attempt to put my practice to the test and rally in an open-skill fashion with an opponent. We will rally for 20 minutes of the session, and then rehearse the backhand shot. I will both send and receive this shot, and be aware of the positioning of my body and arms. Week 4 I will play short 10-minute games against opponents of different abilities.
I will focus on receiving the shots (where are my feet?) as opposed to the accuracy of my own shots (as this has been covered in previous weeks). I will ensure that I follow the stroke cycle – making sure that I ‘prepare’ and ‘recover’ correctly. It is important to mention that each week; I will warm up and cool down appropriately. This is vital – the body needs to be well prepared for physical exercise and the heart rate needs to be gradually increased: just as it needs to be decreased and be allowed to return gradually to its normal resting state.