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Repeat for the full length of the ladder. This should be done 10 times. Day 3: Flexibility allows badminton players to move around the court with agility and finesse and helps in reaching more shots. Using these stretching exercises you can increae your range of motion. Place one arm straight across chest. place hand on elbow and pull arm towards chest and hold. Repeat with other arm. Triceps stretch: Place one hand behind back with elbow in air. Place other hand on elbow and gently pull towards head. Hold and repeat with other arm.

Adductor Stretch : Stand with feet as wide apart as is comfortable. Shift weight to one side as knee bends. Reach towards extended foot and hold. Repeat for other side. Standing Quadriceps: Standing on one leg grab the bottom of one leg (just above ankle). Pull heel into buttocks and push the hips out. Your thigh should be perpendicular to the ground. Hold and repeat with the other leg. And finally Standing calf: Place feet in front of each other about 18 inches apart. Keep back leg straight and heel on the floor. Push against a wall to increase the stretch. Hold and repeat with other leg.

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Day 4: Recovery day. Day 5: Badminton often consists of several back-to-back rallies with minimal rest periods in between. The ability to create same level of strength and power in each rally throughout a game is a function of the player’s strength endurance. Muscular endurance training helps athletes to cope with fatigue and tolerate high levels of lactic acid. It uses relatively light loads of 30-40% 1RM and they can be lifted for a set period of time or a target number of repetitions. Again, a circuit training set up is suitable for this type of resistance training. This exercise should be done this day to improve muscular endurance, for long rallies. Week 1,2,3,4 should be done even thoguh meant for a rower it would help with smash shots. Gradually through the 6 week period do a bit more an etc.

Day 6: A 4km run as badminton you use much aerobic (uses oxygen to break down glycogen and fat for energy) as badminton games may last up to 45 minutes which you need good stamina to maintain a good game. Day 7: Recovery F- Frequency of activity- how often we should exercise. For example if you just want to stay healthy you should exercise for at least twenty minutes twice a week. After each hard training session I should give my body at least 24 hours rest before I exercise again. I- Intensity of activity- how hard I should exercise? T- Time of activity- how long I am going to exercise. Aerobic training sessions tend to last for 20 minutes or longer where as strength training sessions are generally shorter and less sustained.

T- Type of activity- what exercise I should use. This means that I will have to decide how often every week I will have to train and how often I will train on each of the two areas stamina and speed. I will also have to make sure that I am training at the right intensity it will be important to make modifications to my plan while I am doing it if I feel that I am not being pushed hard. Section 6: Identify some of the positive and negative factors that may affect performance.

Having a reasonable good height of about 5’11 is good in badminton, as the shuttlecock wouldn’t go over you as easily then if you were 5’1. The best build for badminton would be a slender one. Meaning the body type would be an ectomorph one, which is a slightly built person narrow hips and shoulder and usually long limbs making them quite tall. Making them agile. The preferred fibre type for badminton would be slow-twitch fibres. As it helps for long-term endurance activites.

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