Helena Frye
Badminton is a racquet sport that involves hitting a shuttlecock back and forth over a net. It requires a high level of fitness, including aerobic stamina, agility, strength, speed, and precision. The amount of running that a badminton player does can vary depending on their training regimen and the intensity of the game. Some players may run a few times a week, while others may focus more on interval training or sprinting to build explosiveness and anaerobic fitness. The choice of footwear is also important, as badminton-specific shoes have thin soles that lower a person's centre of gravity and help prevent injuries.
| Characteristics | Values |
|---|---|
| Running frequency | 3-4 times a week |
| Running type | Interval training, long-distance, hill sprints |
| Running distance | 5km, 10km, half-marathon |
| Running pace | 4m45s/km, 3m50s/km |
| Running surface | Flat, hills |
| Footwear | Badminton shoes with thin soles |
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What You'll Learn
Running shoes vs badminton shoes
Badminton is a racquet sport that requires excellent fitness and agility. The sport involves powerful lateral movements, quick direction changes, and lunging and jumping. A badminton player covers a lot of distance during a game, and the sport demands a lot of stamina.
Badminton shoes are specifically designed for the unique movements and demands of the sport. They have a very thin sole, which lowers a person's centre of gravity and results in better balance and fewer injuries. The soles of badminton shoes are made of rubber or similar high-grip, non-marking materials. The non-marking soles are usually light brown or clay-coloured and are made of gum. This helps in proper gripping and movement on the court. Badminton shoes also have a thinner, softer, and slightly extended cushion to facilitate the proper movement of the feet.
On the other hand, running shoes are optimised for forward movement and have a lot of lateral support. They are designed to provide grip on the ground and have a high midsole that elevates the feet from the ground. While this lateral support is useful for activities where lateral movement is undesirable, it can be detrimental in badminton. If the shoe's lateral support fails during the powerful lateral movements in badminton, it can cause the player's ankles to collapse, leading to sprains.
Therefore, it is not advisable to use running shoes for badminton. Badminton players should choose badminton shoes or indoor court shoes to prevent injuries and improve performance. Basketball shoes are another alternative, as they are designed for similar stop-and-go movements and provide lateral protection. However, they may not be as durable for badminton due to the outer shell on the inside of the feet, which can get burnt through during deep lunges.
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Interval training
Badminton is a fast-paced sport that demands excellent fitness, including aerobic stamina, agility, strength, speed, and precision. To excel in the sport, players need to be able to make powerful lateral movements and exhibit rapid reactions and fast actions.
Benefits of Interval Training for Badminton Players
Designing an Interval Training Program
- Duration and Timing: The duration of each interval and the timing between intervals can vary. Generally, shorter intervals at a higher intensity are more applicable to badminton, as they simulate the short bursts of activity in a match.
- Density and Intensity: The density of the workout refers to the ratio of work (high-intensity activity) to rest (low-intensity activity or recovery). For badminton players, it is essential to challenge both the aerobic and anaerobic systems. This can be achieved by manipulating the duration and intensity of the intervals. For example, longer intervals at a moderate pace will improve aerobic capacity, while shorter, more intense intervals will stimulate the anaerobic system.
- Frequency and Recovery: Interval training sessions can be incorporated into a training regimen 2-3 times per week. It is important to allow for adequate recovery between sessions, with a minimum of 48 hours recommended before the next intense endurance session. During periods with many tournaments and matches, badminton players should prioritize court time and focus on short, intense workouts, such as multi-shuttle sessions. Longer intervals and outdoor running can be incorporated during the off-season when there is more time for building endurance.
Sample Interval Training Protocols
- Sprint Interval Training (SIT): This protocol involves three training sessions per week, including two power bike training sessions and one multi-ball training session. The bike training helps improve anaerobic capacity and injury prevention, while the multi-ball training mimics the intense bursts of activity in badminton.
- Fartlek Running and Multi-Ball Training: This traditional aerobic training protocol for badminton players includes two Fartlek running sessions (a form of interval training) and one regular multi-ball feeding training session per week. Fartlek running involves varying speeds and intensities, providing a mix of aerobic and anaerobic benefits.
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Explosiveness
Badminton is a physically demanding sport that requires a combination of speed, agility, endurance, and hand-eye coordination. The rapid movements in badminton include running, jumping, lunging, and quick changes in direction. The players need to cover the entire court and make powerful and precise shots. The intensity of the game depends on the level of play and the style of the players.
Badminton is one of the most explosive sports, demanding excellent fitness. The explosiveness in badminton is generated from the legs, which help the player reach the right position, and the upper body, which helps to hit the shuttlecock with power and speed. To increase explosiveness, players can incorporate explosive exercises such as clapping pushups, pullups, squats, and plyometrics into their training regimens. Additionally, core strengthening exercises are crucial for developing explosive strength. Working with a heavy racquet and then switching to a normal racquet can also help improve explosive strength.
It is important to focus on the right movements and postures when working on explosive strength. Maintaining a straight back is crucial, and any sudden pain should signal a stop to the exercise. Working with a strength and conditioning coach can help players identify areas of weakness and develop exercises to improve explosiveness.
In addition to physical strength, the timing of muscle contractions is also important for explosiveness. A technique to improve power generation is to relax the body until the moment of contact with the shuttlecock, then tighten, and then relax again.
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Lateral movement
Badminton is a racquet sport that requires excellent fitness, including aerobic stamina, agility, strength, speed, and precision. It also demands powerful lateral movements, which are essential for achieving quick directional changes and making rapid movements to hit the shuttlecock.
Badminton players need to wear proper badminton shoes to support their lateral movements. Badminton shoes have very thin soles, which lower the player's centre of gravity and reduce the risk of injuries. On the other hand, shoes with high lateral support, such as running shoes, are not suitable for badminton as they can increase the risk of ankle sprains when the shoe's support fails.
The lateral movements in badminton can place significant loads on the lower extremity joints, particularly during jump landings. To execute backhand lateral hitting effectively, players use torso rotation, flexion, and extension to achieve the best hitting position. This action increases hip joint abduction and the load on the lower extremity joints. Therefore, it is crucial for badminton players to have strong and flexible lower body muscles to withstand these forces and reduce the risk of injuries.
Biomechanical analyses have been conducted to study the joint loading and kinematics during different movement speeds and stroke types in badminton. These studies help understand the forces exerted on the ankle, knee, and hip joints during lateral movements and how they relate to performance and injury prevention. By analysing the ground reaction forces and joint kinematics, researchers can provide insights into improving movement techniques and reducing the risk of injuries for badminton players.
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Anaerobic fitness
Badminton is a fast-paced sport with intermittent actions that demand a lot from both the aerobic and anaerobic systems. During competitive games, badminton players experience high heart rates, with an average of over 90% of their HRmax, which breaks down to 60-70% on the aerobic system and about 30% on the anaerobic system. This high-intensity activity requires energy production from the anaerobic system, particularly drawing on alactic metabolism.
To enhance their anaerobic fitness, badminton players can engage in high-intensity interval training (HIIT) or sprint interval training (SIT). These training modalities have been shown to improve aerobic capacity, skeletal muscle oxidative capacity, and exercise tolerance. For example, an eight-week study involving elite badminton players found that SIT training, including power bike and multi-ball training, significantly improved performance compared to traditional running-based training.
Additionally, HIIT sessions of only 30 minutes, incorporating ≤10 minutes of intense exercise, have proven effective in enhancing aerobic capacity and skeletal muscle health. This type of training is especially beneficial for individuals with cardiometabolic disorders or those facing time constraints.
It's important to note that the anaerobic threshold may vary between high-level players and average club players. Club players may have a lower anaerobic threshold, resulting in a higher reliance on the lactic acid system. Therefore, it's crucial for players to effectively train both the aerobic and anaerobic systems to ensure optimal performance and efficient recovery during matches.
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Frequently asked questions
This depends on the player's training schedule. Some players run 2-3 times a week, while others run 3-4 times a week.
Interval training, such as 400m intervals, is recommended for badminton players as the sport requires anaerobic fitness. It is also beneficial to include longer, slower-paced runs to build aerobic capacity, which aids in recovery between points.
Running improves the physical condition and cardiovascular fitness of badminton players, which is crucial for a sport that requires explosiveness, agility, and stamina.
Beginners should start with two runs a week and gradually increase the frequency and distance. Starting with a fast 5k run and some hill runs is a good base, and then building up to include longer runs and interval training.
