Aerobic (or endurance) fitness for Badminton Player

by BadmintonScholar


Posted on Mon Dec 28 2020


Aerobic (or endurance) fitness for Badminton Player

"Aerobic activity is simply any exercise that raises the heart rate significantly for fairly prolonged periods of time. Badminton itself is an aerobic activity and using games as a form of aerobic training is a viable option"

Aerobic (or endurance) fitness is essential for a sport like badminton which involves long, tiring rallies involving major muscles of the body. According to the Badminton Association of England, a varied approach to aerobic training is the key to successfully building endurance. Badminton is the fastest racquet sport involving quick reactions, lightning fast gameplay and high intensity rallies. Fitness plays a crucial role in badminton since it involves dynamic movements, quick reflexes, stamina, and strength.The Association recommends four distinct types of training: duration, long interval, medium interval and short interval. In terms of badminton, studies have shown that the aerobic energy system contributes over half the energy supply in players competing at the highest level. Thus, statistically it should be the system which players must focus on in their training. The aim of aerobic training is to develop the ability to transport oxygen and food energy around the body i.e., cardiovascular fitness.

Aerobic activity is simply any exercise that raises the heart rate significantly for fairly prolonged periods of time. Badminton itself is an aerobic activity and using games as a form of aerobic training is a viable option. However, players must engage in aerobic training away from the court as well. Any activity which recruits large muscles will help aerobic fitness provided that total exercise duration is longer than 20 minutes.

"Interval training is an aerobic training which will help shuttlers perform better on court since they have less recovery time between rallies."

Running, swimming, cycling, rowing are a few examples of aerobic exercises. Players can begin by running or swimming for 20 minutes and gradually increase the time in order to build endurance, reduce body fat levels, gradually the heart rate will start adapting to the workload helping the player maintain normal heart rate levels during a high intense rally.

Interval training is another form of aerobic training which will help shuttlers perform better on court since they have less recovery time between rallies. Interval training can have short, medium, long intervals. Long rallies mean more activity, more engagement of muscles, less recovery time between shots, and an increased heart rate. A player with a strong aerobic base will be able to train longer, harder and withstand the fatigue of the long rallies.

Aerobic exercise involves the heart & lungs transporting oxygen and food energy to the working muscles which help promote recovery from exercise as well as restoring muscle energy supplies for the next training session. A fatigued player with a weaker aerobic base is bound to make more and frequent mistakes during the game. Therefore, aerobic fitness is a key component of fitness for badminton players to succeed in long duration games.

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