Posted by Badminton Interactive on June 01, 1999 at 13:10:23:
This is a tip for those who want to improve their endurance on court. In stead of or as a supplement to running you can do endurance work on court. By using shadow-badminton exercises you work on endurance and movements on court at the same time. Here are two different exercises/sessions you can use:
Session 1
Warm-up: 10 minutes jogging and 10 minutes easy hitting on half court Exercise: Intervals of 8 minutes where you do shadow-badminton randomly to the different corners. Try to vary the tempo during the interval, sometimes using attacking footwork and sometimes more defensive style. In general the heartbeat should be in the area of 140-180 beats per minute during work period, and drop to around 90-100 beats per minute in the brakes between the intervals. The Brake should last for 2-4 minutes. One session of "Footwork endurance training" should consist of a total of 3-5 intervals. |
Warm-up: 5 minutes easy shadow-badminton and 10 minutes hitting on half court Exercise: Intervals of 2 minutes where you do shadow-badminton randomly around the court in the following manner: First 30 seconds in moderate tempo, then the next 30 seconds in the highest tempo you manage to do the footwork correctly and the last 60 seconds in "matchtempo". Take a 1-2 minutes break after every 2-minute interval. This exercise is best done when working in pair or in a group where one person can time it correctly. One session should consist of a total of 6-12 intervals. |