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PE - Badminton

Badminton requires cardiovascular fitness, flexibility, agility, power and strength. Strength training exercises like lunges, squats, and jumps can increase lower body strength while split squat and squat jumps build power. A sample 60-minute badminton workout includes stretching, warm up skipping rope, 30 minutes of running, and 17 minutes of high intensity interval training with exercises done for 45 seconds each followed by 15 seconds of rest. Weight training is important to build muscle strength, improve movement, reduce imbalances, and prevent injuries for badminton.

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655 views7 pages

PE - Badminton

Badminton requires cardiovascular fitness, flexibility, agility, power and strength. Strength training exercises like lunges, squats, and jumps can increase lower body strength while split squat and squat jumps build power. A sample 60-minute badminton workout includes stretching, warm up skipping rope, 30 minutes of running, and 17 minutes of high intensity interval training with exercises done for 45 seconds each followed by 15 seconds of rest. Weight training is important to build muscle strength, improve movement, reduce imbalances, and prevent injuries for badminton.

Uploaded by

Daisy Diane Torres
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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ACTIVITY 7

Find and enumerate the strength and cardio training or workout in the sports
badminton. And indicate the mechanics how to do it .

Badminton players need to possess a variety of fitness capabilities to be


successful. Cardiovascular fitness, flexibility, agility, power and strength are all desirable
traits that can be developed with regular training. Strength training for badminton should
be as sports specific as possible, and your program should reflect the demands of your
sport while still leaving sufficient time and energy for playing practice.

There are a number of exercises that you can perform to increase your strength for
badminton. Forward, sideways and backward lunges with or without weights will help
develop lower body strength, as will squats, leg extensions, leg curls and leg presses.
Develop power to increase your court speed and vertical jumping ability by performing
split squat jumps and squat jumps.

To maximize strength, you’ll need to accompany training sessions to enhance the


body movements and badminton skills. Here is a simple 60-minute badminton gym
workout to build up your endurance!

This workout consists:

1. Stretching (4 Minutes)
2. Warm-Up (5 Minutes)
3. Run (30 Minutes)
4. HIIT (17 Minutes)

 Stretching (4 minutes)
A player should always stretch before starting an intense session. Whether
they’re going to be working out on-court or off, stretching greatly reduces the risk of
muscle related injuries.

Stretching should be done before every work out because it will get your
muscles ready for the conditioning that you are about to take part in. The effects of
stretching will active all the muscle fibers waking them up to build and exercise them
properly for the best results.
 Warm-up (5 minutes)

Now that you’re all stretched out, let’s start the warm-up!
Skipping rope is an amazing badminton exercise that really helps with your
footwork! Also, it’s a great aerobic warm-up routine!
You’re going to be skipping for 5 minutes. Try not to stop for the whole time; if
you’re relatively new to skipping, you’ll definitely feel the burn. It is actually one
of the most effective badminton exercises you can do in the shortest amount of
time. It also doesn’t hurt that it is one of the best exercises to absolutely torch that
body fat and tone muscles in both the upper-body and lower-body.

Beginners - Aim for about 150~300 skips in the 5 minutes.

Intermediate – Aim for at least 300~600 skips in the 5 minutes.

Advanced - Go hardcore! Go for 600~800+ in the 5 minutes.


Or, buy yourself some weighted skipping ropes!
Try to reach anywhere between 250~300 with these.

TRIVIA!
It improves Cardiovascular Health!
Skipping rope is one of the best cardio and HIIT (High-Intensity-
Interval-Training) exercises you can do. In a sport like badminton where you may
be on court for long periods (especially in intensive tournaments!), your
cardiovascular health is very important.
 Run (30 minutes)
Now that you’re warmed-up, let’s jump into the aerobic exercise! Running!
Running is a great exercise that helps you burn off that layer of fat all while building
up your respiratory and cardiovascular endurance!

Try not to stop at any point during the run, instead go at a safe and steady pace
rather than a full-out sprint!

Beginners- Go at 8~9 km/h with no incline!


Going at this speed would mean you would go 4~4.5 km in the 30 minutes!
Intermediate- Go at 9-10 km/h with a slight incline (you choose what’s best
for you, but 1~2% incline is a good place to start).
Advanced- Go at 10~12 km/h with an incline of 2% or more. (The incline
protects your knees from injury and makes the work-out a little bit tougher).

Here, give yourself a 3 Minute Break. (Longer if you need it)


 HIIT (17 Minutes)
We’ve got 17 minutes left, let’s get on to the good stuff. The High Intensity
Interval Training! HIIT training is an amazing way to increase your endurance and
stamina all while doing exercises that will help with your footwork and balance on
court!
This HIIT training consists of 8 Exercises. You will do 45 seconds for each
exercise and rest for 15 seconds before starting the next.
2 sets (with a 1-minute break in between) will bring us to the end of our 60-
minute badminton gym workout!)
The purpose of weight training is usually to increase muscle strength. In order to achieve

successful strength gains, specific muscles must perform movements while working against a

resistance. Weight training is a skill and, like all skills, development of optimal strength for a

player may take a very long time (often a matter of years).

Sufficient strength is vital for many aspects of successful Badminton play. A strong
player is likely to move more quickly and powerfully and is also likely to hit harder. Effective
strength training will lead to a player having greater control of movement. Strength training is
also very effective in overcoming imbalances in muscle strength. Badminton is an asymmetrical
sport and this can cause unequal muscle strength. Such imbalances are not uncommon and may
lead to imbalances in movement style and then go on to cause injury. Good muscle strength will
also help to protect joints and, thus reduce the risk of injuries.

Source:https://everything-badminton.com/60-minute-endurance-badminton-gym-workout/

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