These movements should be done repeatedly and in due time, during the game lasts. Because of the movement would result in "fatigue", which will impact directly on the work of the heart, lungs, circulatory system, breathing, muscle work, danpersendian body.
Therefore, it is very important to have victory over the degree of prime physical condition. Through a process of programmed physical training well, these factors can be controlled. In other words, victory over must have an excellent quality of physical fitness. This will have a positive impact on mental fitness, psychological, which ultimately had a direct impact on the appearance of playing techniques.
That is why the victory over dire need of quality strength, endurance, flexibility, speed, agility, and coordination of movement is good. These aspects are much needed to be able to move and react to explore every corner of the field during the game.
A. General Physical Training System
Physical training programs and applications should be designed badminton through the following stages:
a. General physical preparation which aims to improve the working ability of the body's organs, thus facilitating the development effort and improving all aspects of training at a later stage.
b. Special physical preparation aimed at improving the physical capabilities and movement toward a better match.
c. Improving the ability of a special motion quality players. At this stage of training aims to memahirkan complex and harmonious movement required each player to face the match.
The Best Way to Prepare Players General Physical Condition
1. Running Exercise Badminton Training Program
Exercise is very important and either run to hone the ability of the heart, lungs, and leg strength. Familiarize players practice run for 40-60 minutes without stopping, which carried out 3-4 times a week, very good for building aerobic endurance ability and general fitness of players.
2. Gymnastics Exercise Program
These forms of exercise stretching exercises for all parts of the body and joints should receive attention. Stretching exercises should be alternated movement to strengthen the upper and lower body are conducted alternately.
3. Jump Rope Exercise Program
This exercise is either to build endurance, leg agility, and speed and also train the wrist movement to more flexible and stronger. Training process can be done with a jump one foot in turn (such as regular run), jump on two feet, and many shape variations.
4. Joint Exercise Program
Model or system of training is to use various tools such as bench, goalkeeper small size, poles, sticks, rope, ball, and so forth. The purpose of this exercise is to foster and enhance skills kamampuan and player movement in an effort to enrich the motion. Coaches must carefully and skillfully created a series of motion that has to do with movements in the game of badminton, in addition to giving priority to the development aspects of agility, agility, and motor coordination that is needed in badminton.
5. Exercise OF Badminton Training Education Warming
Many lack the training to give special attention regarding the role and function of warming exercise true and correct. Exercise warming are packaged properly will provide the influence positively on the work processes of organs, the mechanism of blood circulation, and respiration. It will all directly affect the weight to work the next. In addition, it is very important to avoid the occurrence of various injuries of muscles, joints, and other body functions.
In general practice shaped heating:
a. Running short distances which vary like running while lifting the thigh / knee, running back, ran forward and sideways.
b. Perform gymnastic movements which are their alley leg muscles, thighs, back, front, arms, ankles, waist, shoulder muscles, etc..
c. Quality of stretching should be done slowly until you feel the process of stretching on the muscles and joints are trained. Avoid jerking movement, which can cause pain in muscles or joints.
6. Refrigeration Badminton Education Training
This exercise is performed after the exercise program is completed in order for the muscles to work hard before returning to the relaxed position and not stiff. Form of training is gymnastics and stretching movements. Quality of stretching exercises, particularly for large muscles such as hamstrings and front, waist, back, biceps, shoulders, chest, and the various joints of the body, must be observed very well. Perform this movement with the right cooling,
B. Special Physical Badminton Training System
Badminton physical training required to understand and acknowledge the specific needs of the sport movement. Even should deepen the meaning of the work process of muscles, energy systems, and motion mechanisms that occur in the game of badminton. On the basis of this knowledge, the trainer will be able to design other forms of physical exercise specifically, according to the needs of players.
1. Endurance Badminton Exercise Education Training
(Aerobic and Anaerobic)
The ability of endurance and stamina can be developed through the activities of running and other movements that have aerobic value. Get used to like the players ran for 40-60 minutes of exercise with varying speeds. The purpose of this exercise is to enhance the ability of aerobic endurance and muscular endurance. That is, the players also managed to run and move in a long time and did not experience significant fatigue.
Furthermore, this process running exercise improved the quality of the frequency, intensity, and speed, which will affect the process of anaerobic (stamina) players. That is, the player was able to move fast in tempo longer with movements that remain consistent and harmonious.
2. Badminton Strength Exercises Training Education
Badminton players really need the power aspect. Based on the analysis and dominant enough player to do movements such as jump forward, backward, sideways, hit with a jump, do the width of a sudden. All this movement requires muscle strength with an efficient motion quality.
The best way to improve the ability of these forces is to train using weights or in other words, weight training (weight training). We recommend that before doing the actual weight training program, it is suggested that players first recognize the various forms of movement such as:
- Push (push ups, pull ups)
- Wake up, lift legs
- Strengthen back muscles, hips
- Squat stand to build leg strength - jumping in place or while moving.
The next process is to improve the quality of motion by using the load (weight training) the truth. It is advisable not to perform or practice jump in a hard place because it would affect the occurrence of illness, injury to the knees, and hips.
3. Practice Speeds for Badminton Exercises Training Guide
Speed aspect is very important in badminton. Players must move quickly to close each of the corners of the ground while reaching or hitting really fast.
How to move fast is to train speed leg / foot. Speed aspect is also significant in the badminton players have to deftly in changing the direction of motion with a sudden, without losing the moment balance of the body (agility). These forms of training include:
a. Running fast in close range
b. Running back and forth, a distance of six meters (shuttle run)
c. Improve the quality of training by using weights, obstacles, and others.
d. Squat-stand and sprint followed at close range as well.
4. Flexibility Exercise / Flexibility
Flexibility is a component of physical fitness is very important controlled by each player of badminton. With fast-paced motion characteristics, strong, flexible yet powerful, body flexibility training should be given special attention.
Flexibility exercises should receive a sufficient portion. People who are less flexible vulnerable to injury in the muscle and joint areas. In addition, the movements tend to be rigid so that the share of energy, less harmonious, less relaxed, and inefficient.
Stretching exercises with the right moves spur quality components stretching muscles and joints optimal experience. Therefore, this flexibility must be trained diligently and systematically.
5. Models with the Use of Physical Exercise Training Aids
a. Exercise denganBola Medisin
Medisin ball which varies between 1-5 kilograms of weight is a training tool, among others, for strength and speed of throwing, building arm strength, leg, and strength of upper and lower body.
Medisin this form of exercise balls, among others, carried out by throwing to the wall with one or with two arms. Standing about 3-4 meters from the wall, then throw the ball and immediately catch the ball as he ran back toward the starting line, just like a backward movement in the game of badminton.
b. Rope Skipping Exercise
Badminton players are encouraged to skilled and master the jump rope is a form of exercise. The effect of this exercise is helpful for building leg strength, ankle, endurance, motor coordination, and helped improve the quality of wrist motion.
Exercise jump rope is designed with system intervals are as follows:
• Session I: • Session H:
1. 3 X 30 s 1.5 X 25 seconds
2. 5 X 25 seconds 2. 7 X 20 seconds
3. 7 X 20 seconds 3. 5 X 30 seconds
4. 3 x 30 seconds 4. 3 X 40 seconds
Period of rest between activities is 15-20 seconds. Improve this exercise by increasing the number of sessions, timing of activities during recess shortened. In the application of jump rope exercise, the trainer should have a role to provide motivation and supervision of movement jump, so the goal is reached with optimal training.
c. Types of Physical Exercise or Badminton Shadow Exercises
This exercise serves to improve footwork, speed, and endurance. This exercise can serve as a special program, a routine for players for steps and footwork (footwork) constantly upgraded and maintained continue.
To improve the quality of this exercise, players must use a "jacket ballast" made specifically for it. Very Balk to build quality and speed of movement of players.
d. Skipping Badminton Training Exercises Bench / Hurdles
This exercise serves to build leg strength, concentration, and speed of movement required in the game. Bench or a wicket made with various sizes High among others 40, 50, 70, 80 cm. This tool serves as a ballast, obstacles, challenges for the players motivated to overcome them. The process of work "overload" (overload) by using load this obstacle, the more heavy exercise for the players.
In the implementation of training, trainers must be skilled at putting the goal / bench in accordance with training objectives and needs of badminton players education.
Therefore, it is very important to have victory over the degree of prime physical condition. Through a process of programmed physical training well, these factors can be controlled. In other words, victory over must have an excellent quality of physical fitness. This will have a positive impact on mental fitness, psychological, which ultimately had a direct impact on the appearance of playing techniques.
That is why the victory over dire need of quality strength, endurance, flexibility, speed, agility, and coordination of movement is good. These aspects are much needed to be able to move and react to explore every corner of the field during the game.
A. General Physical Training System
Physical training programs and applications should be designed badminton through the following stages:
a. General physical preparation which aims to improve the working ability of the body's organs, thus facilitating the development effort and improving all aspects of training at a later stage.
b. Special physical preparation aimed at improving the physical capabilities and movement toward a better match.
c. Improving the ability of a special motion quality players. At this stage of training aims to memahirkan complex and harmonious movement required each player to face the match.
The Best Way to Prepare Players General Physical Condition
1. Running Exercise Badminton Training Program
Exercise is very important and either run to hone the ability of the heart, lungs, and leg strength. Familiarize players practice run for 40-60 minutes without stopping, which carried out 3-4 times a week, very good for building aerobic endurance ability and general fitness of players.
2. Gymnastics Exercise Program
These forms of exercise stretching exercises for all parts of the body and joints should receive attention. Stretching exercises should be alternated movement to strengthen the upper and lower body are conducted alternately.
3. Jump Rope Exercise Program
This exercise is either to build endurance, leg agility, and speed and also train the wrist movement to more flexible and stronger. Training process can be done with a jump one foot in turn (such as regular run), jump on two feet, and many shape variations.
4. Joint Exercise Program
Model or system of training is to use various tools such as bench, goalkeeper small size, poles, sticks, rope, ball, and so forth. The purpose of this exercise is to foster and enhance skills kamampuan and player movement in an effort to enrich the motion. Coaches must carefully and skillfully created a series of motion that has to do with movements in the game of badminton, in addition to giving priority to the development aspects of agility, agility, and motor coordination that is needed in badminton.
5. Exercise OF Badminton Training Education Warming
Many lack the training to give special attention regarding the role and function of warming exercise true and correct. Exercise warming are packaged properly will provide the influence positively on the work processes of organs, the mechanism of blood circulation, and respiration. It will all directly affect the weight to work the next. In addition, it is very important to avoid the occurrence of various injuries of muscles, joints, and other body functions.
In general practice shaped heating:
a. Running short distances which vary like running while lifting the thigh / knee, running back, ran forward and sideways.
b. Perform gymnastic movements which are their alley leg muscles, thighs, back, front, arms, ankles, waist, shoulder muscles, etc..
c. Quality of stretching should be done slowly until you feel the process of stretching on the muscles and joints are trained. Avoid jerking movement, which can cause pain in muscles or joints.
6. Refrigeration Badminton Education Training
This exercise is performed after the exercise program is completed in order for the muscles to work hard before returning to the relaxed position and not stiff. Form of training is gymnastics and stretching movements. Quality of stretching exercises, particularly for large muscles such as hamstrings and front, waist, back, biceps, shoulders, chest, and the various joints of the body, must be observed very well. Perform this movement with the right cooling,
B. Special Physical Badminton Training System
Badminton physical training required to understand and acknowledge the specific needs of the sport movement. Even should deepen the meaning of the work process of muscles, energy systems, and motion mechanisms that occur in the game of badminton. On the basis of this knowledge, the trainer will be able to design other forms of physical exercise specifically, according to the needs of players.
1. Endurance Badminton Exercise Education Training
(Aerobic and Anaerobic)
The ability of endurance and stamina can be developed through the activities of running and other movements that have aerobic value. Get used to like the players ran for 40-60 minutes of exercise with varying speeds. The purpose of this exercise is to enhance the ability of aerobic endurance and muscular endurance. That is, the players also managed to run and move in a long time and did not experience significant fatigue.
Furthermore, this process running exercise improved the quality of the frequency, intensity, and speed, which will affect the process of anaerobic (stamina) players. That is, the player was able to move fast in tempo longer with movements that remain consistent and harmonious.
2. Badminton Strength Exercises Training Education
Badminton players really need the power aspect. Based on the analysis and dominant enough player to do movements such as jump forward, backward, sideways, hit with a jump, do the width of a sudden. All this movement requires muscle strength with an efficient motion quality.
The best way to improve the ability of these forces is to train using weights or in other words, weight training (weight training). We recommend that before doing the actual weight training program, it is suggested that players first recognize the various forms of movement such as:
- Push (push ups, pull ups)
- Wake up, lift legs
- Strengthen back muscles, hips
- Squat stand to build leg strength - jumping in place or while moving.
The next process is to improve the quality of motion by using the load (weight training) the truth. It is advisable not to perform or practice jump in a hard place because it would affect the occurrence of illness, injury to the knees, and hips.
3. Practice Speeds for Badminton Exercises Training Guide
Speed aspect is very important in badminton. Players must move quickly to close each of the corners of the ground while reaching or hitting really fast.
How to move fast is to train speed leg / foot. Speed aspect is also significant in the badminton players have to deftly in changing the direction of motion with a sudden, without losing the moment balance of the body (agility). These forms of training include:
a. Running fast in close range
b. Running back and forth, a distance of six meters (shuttle run)
c. Improve the quality of training by using weights, obstacles, and others.
d. Squat-stand and sprint followed at close range as well.
4. Flexibility Exercise / Flexibility
Flexibility is a component of physical fitness is very important controlled by each player of badminton. With fast-paced motion characteristics, strong, flexible yet powerful, body flexibility training should be given special attention.
Flexibility exercises should receive a sufficient portion. People who are less flexible vulnerable to injury in the muscle and joint areas. In addition, the movements tend to be rigid so that the share of energy, less harmonious, less relaxed, and inefficient.
Stretching exercises with the right moves spur quality components stretching muscles and joints optimal experience. Therefore, this flexibility must be trained diligently and systematically.
5. Models with the Use of Physical Exercise Training Aids
a. Exercise denganBola Medisin
Medisin ball which varies between 1-5 kilograms of weight is a training tool, among others, for strength and speed of throwing, building arm strength, leg, and strength of upper and lower body.
Medisin this form of exercise balls, among others, carried out by throwing to the wall with one or with two arms. Standing about 3-4 meters from the wall, then throw the ball and immediately catch the ball as he ran back toward the starting line, just like a backward movement in the game of badminton.
b. Rope Skipping Exercise
Badminton players are encouraged to skilled and master the jump rope is a form of exercise. The effect of this exercise is helpful for building leg strength, ankle, endurance, motor coordination, and helped improve the quality of wrist motion.
Exercise jump rope is designed with system intervals are as follows:
• Session I: • Session H:
1. 3 X 30 s 1.5 X 25 seconds
2. 5 X 25 seconds 2. 7 X 20 seconds
3. 7 X 20 seconds 3. 5 X 30 seconds
4. 3 x 30 seconds 4. 3 X 40 seconds
Period of rest between activities is 15-20 seconds. Improve this exercise by increasing the number of sessions, timing of activities during recess shortened. In the application of jump rope exercise, the trainer should have a role to provide motivation and supervision of movement jump, so the goal is reached with optimal training.
c. Types of Physical Exercise or Badminton Shadow Exercises
This exercise serves to improve footwork, speed, and endurance. This exercise can serve as a special program, a routine for players for steps and footwork (footwork) constantly upgraded and maintained continue.
To improve the quality of this exercise, players must use a "jacket ballast" made specifically for it. Very Balk to build quality and speed of movement of players.
d. Skipping Badminton Training Exercises Bench / Hurdles
This exercise serves to build leg strength, concentration, and speed of movement required in the game. Bench or a wicket made with various sizes High among others 40, 50, 70, 80 cm. This tool serves as a ballast, obstacles, challenges for the players motivated to overcome them. The process of work "overload" (overload) by using load this obstacle, the more heavy exercise for the players.
In the implementation of training, trainers must be skilled at putting the goal / bench in accordance with training objectives and needs of badminton players education.
