Posted on Mon Dec 28 2020
Badminton out of all racquet sports is the fastest, involving lightning reflexes, terrific body balance, excellent reach, quick recovery time and immense stamina to succeed. The sport requires a high level of skill to play at the elite level, though to be successful you need good reflexes, and have to be lightning quick and agile around the court.Badminton players require a variety of fitness capabilities to be excel in their sport. Aerobic fitness, flexibility, speed, balance, reaction time, agility, power and strength are all components of fitness which can be developed with regular assessment and training. Since there are no rest intervals between prolonged rallies, meaning a player has to be extremely fit to undergo the physical strain, otherwise he/she is liable to lose long rallies due to fatigue and injuries.
"The low inertia of the shuttlecock and the light weight of the racquets means that badminton has a relatively low requirement for Absolute strength. However, the performance of players on court will benefit from increased strength endurance and speed strength."
The strength demands of Badminton
According to the NACA wellness Center, strength can be categorised in a number of ways:
Absolute strength refers to the maximum amount of force a muscle or a muscle group can develop
Strength endurance refers to the ability to perform a high volume of sub-maximal contractions without fatigue;
Speed strength, which is better known as power, is strength expressed at speed.
The low inertia of the shuttlecock and the light weight of the racquets means that badminton has a relatively low requirement for Absolute strength. However, the performance of players on court will benefit from increased strength endurance and speed strength.
Strength Training Process
A good warm-up with myo-facial release and dynamic stretching would help before commencing a strength routine. Strength endurance and speed strength targets can be achieved by using a variety of strength-training tools and equipment such as body weight exercises, rubber resistance bands, dumbbells, barbells and kettle bells, pin-loaded machines, and medicine balls.
Post workout stretches to the comfortable range with good release on rumble roller would help in the muscle recovery and prepare for the next session.
Major Muscles Used
Badminton as a sport involves a lot of lunging, which targets the quadriceps and hamstring muscles of the thigh and the gluteus maximus or the butt muscles. The adductor and abductor muscles, respectively, are also heavily loaded, especially when a player lunges in various directions and angles.Lots of twisting and reaching movements place a serious demand on your core muscles, waist and lower back region. The chest, back and shoulder are heavily recruited while smashing the shuttlecock and the degree of recruitment depends entirely on the shot being played.Since strength training is one of the fitness components that needs to be addressed in the programme, performing compound exercises with multi-angle and jointed range thereby makes it skill and functional specific.Perform exercises for both anterior and posterior compartment for better effectiveness and to avoid injuries due to overuse.
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