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Preparation of the Body. Lesson 4. Introduction task. Arrange the phrases below to make 2 paragraphs one about Agility and one about Muscular Endurance. …to play overhead shots and down… …as you have to repeatedly - move forward….. You also need it to continually reach up…
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Preparation of the Body Lesson 4
Introduction task Arrange the phrases below to make 2 paragraphs one about Agility and one about Muscular Endurance …to play overhead shots and down… …as you have to repeatedly - move forward….. You also need it to continually reach up… It is also needed to… ..return to base between shots. ….to the net and to the back corners of the court…. Muscular Endurance is important for badminton… ...to return smashes and drop shots. …to reach, lunge, change direction….. Agility is important for badminton…. … to get to the place on the court…… ..because a player will need….. …return the shuttle effectively. … …easily and react quickly…… …where they need to be to...
Did you get it correct? Agility is important for badminton because a player will need to reach, lunge, change direction easily and react quickly to get to the place on the court where you need to be to return the shuttle effectively. Muscular Endurance is important for badminton as you have to repeatedly - move forward to the net and to the back corners of the court. You also need it to continually reach up to play overhead shots and down to return smashes and drop shots. It is also needed to return to base between shots.
Lesson Objectives • To introduce mental aspects of fitness. • To introduce different methods of training. • To outline the benefits of circuit training. • To discuss our circuit used on Thursdays.
Mental Fitness • Mental fitness/preparation is just as important to a successful performance as physical and skill-related fitness. • Aspects of mental fitness include: 1. managing emotions 2. rehearsal.
Managing Emotions • If you are in a demanding situation you will need to be able to control your emotions so that your skill level is not affected. • By controlling your emotions you will be able to concentrate on the requirements of the situation.
Managing Emotions • During a badminton match you need a high level of concentration to stay focused on the game. • You need to concentrate to anticipate where your opponent is going to play their shots and to react quickly. • You need to concentrate so you do not start making unforced errors.
Inverted U Theory of Arousal Performance As arousal increases , so does performance, but only up to a certain level. Further increases in arousal cause a decrease in performance Peak performance Arousal
Mental Rehearsal • Rehearsal involves running over in your mind what you intend to do at different stages of a match. • Your plan will involve analysing your opponents strengths and weaknesses. • The more you run over your game plan the more comfortable you will be when having to carry it out.
Recap • Physical fitness • Skill related fitness 3 Types of fitness • Mental fitness • 2 aspects of mental fitness for Badminton • Managing Emotions • Mental Rehersal
Methods of Training • There are lots of different ways to train. • Continuous training • Interval training • Fartlek training • Circuit training • Flexibility training • Weight training
Methods of Training • The method you choose should be specific to your activity and the aspect of fitness you want to develop. • Why choose Circuit Training? • It involves short bursts of activity followed by short rest periods – similar to a badminton rally. • Each station of the circuit requires a certain muscle group to repeat an action. This will develop your Muscular Endurance.
What is Circuit Training • Includes fixed stations of set tasks (exercises) based on specific requirements. • Multi-station circuit. Stations could include specific or general exercises (e.g. bench jumps, squat thrusts, and sit ups) • Each station alternates between different muscle areas (allowing more recovery). • Each station is performed for a time or set amount of repetitions. • Planned circuit focusing on specific fitness development.
The Class Circuit • Lunges 2. Sit ups 3. Side jumps 4. Shuttle runs 5. Bicep Curls 10.Side raises 9. Step ups 8. Running Squats 7. Shoulder Press 6. Skipping
The Class Circuit • WEEK 1 • Work = 30 seconds • Rest = 60 seconds • Work-to-rest ratio = 1:2 • Circuit was performed once. • 8 stations. • Record in a Training Diary
Training Diary • What is a training diary? • A training diary is a record of the work you completed during your training programme. • It should show when and how you developed your training programme. • It also records of how you felt during and after each session
Training Diary • Why keep a training diary? • It is a permanent record of the work you have completed. • It allows you to monitor how you felt after each session and see whether you are improving your fitness. • It helps you progressively overload your training based on the information collected. • It helps you set realistic training targets that keep you motivated and focused.
Homework 4 • Name the aspects of mental fitness. (2) • Explain whyeachis important for successful badminton performance. (2) • Describe the circuit that we used in week 1 of your training programme. • Why is this method appropriate? (3) • .
