How to develop your fitness
What can you do to become stronger in singles matches?
Ideas to improve your badminton fitness, and enjoy the results
Don’t forget to read the warning at the end!
Play Singles !
If you want to improve your singles fitness then play singles!
Lots of singles
Play at least twice a week for 45 – 90 minutes.
If you can find 2 or 3 others who want to play matches with you then all the better. Book 1 or 2 courts and rotate between yourselves.
Playing singles matches in practice is very important. Enjoy the feeling of competition and testing yourself, your fitness especially.
The fitter you are, the more you will be able to use your technical skills and be able to push your opponent.
Try to find others who are close to your ability or a little better.
The key is finding motivated players. Having 1 player sitting out between matches will keep up the intensity. They can always use the break to skip or do some body conditioning if they want to.
Use Conditioned Games
Some games to try
Using conditioned games will not only spice up the competition, but they can also target different fitness components.
Two of the conditioned games replicate a match situation, and they are competitive.
The other game is more cooperative, but is very physically demanding if played well.
Both players need to agree to play within certain parameters (rules) and to be fully engaged with the condition.
By having an idea of what is going to happen in the rally, it often allows players to relax a little and focus their attention.
Hopefully, you won’t be as influenced by outside factors and will be able to give your all to these physical games.
Each of these three games will target different aspects of singles fitness
Let me know how they challenge the different aspects of Badminton Singles Fitness
Run or Spin
Do you prefer running or spinning (stationary cycling)?
Both will raise your level of exertion if you are motivated to push yourself.
Whichever you choose, ensure that the intensity is high. That means working at between 70-90% of your maximum effort for periods no longer than 30 seconds.
The times at ‘rest’ or partial recovery in between is up to you. Try to keep it at least 50-60% effort.
As you develop and feel stronger, increase the workload. Keep to short work periods but push harder.
You can always either reduce the recovery time or work slightly harder while at rest. This aspect is in your control.
I would prefer you to experiment than be told.
I recommend that whatever off-court training you choose, you think about using the RPE scale.
Take a look at this post 6 Ways to avoid common training mistakes it contains information about the RPE scale
Play 2 v 1
If you like to be on court and working on your badminton fitness, then maybe this could be your preferred choice.
It can certainly be a tough way to train.
Playing against 2 people isn’t easy if you are not proficient in movements and strokes.
You may find that it hurts very quickly and rallies break down. Also, there isn’t much rest.
This may sound like an advantage but the amount of work you do could be far less than just playing matches or going for a run.
However, if you can cope with full-court movement and are able to retrieve the shuttle from all parts, then try 2v1.
Discuss with your partners what style of game you want to play.
As with the conditioned games, there are a few different themes that you could choose.
Take your time and grow strong
If your mission is to improve the physical side of your game, then it will take time.
Maybe time than to improve your backhand overhead. The development journey is different for physical and technical aspects.
Don’t expect to see improvements in 3 sessions.
It’s about doing things on a regular basis and suspending your immediate judgment. Let the improvements come over time.
If you are working to a plan then trust it. Try to include elements of weight training as well as those pulse-raising sessions.
Work on developing stronger legs for your lunges and jumping. Work on your flexibility combined with strength.
Don’t forget your shoulders and especially your throwing arm
Measure it
What is fitness and how should it be measured?
This question has confused me for years.
I have seen people use the Bleep Test (20m shuttle run), the Yo-Yo Test (20m shuttle run with intervals if rest), plus being tested in a laboratory.
Whatever method you use, it’s the progression that matters, not the score
How good are your turns in the Bleep Test?
Improving your turns and push-offs will dramatically increase your score. Get used to pushing hard after the turns.
How to improve your Beel Test Score
There are techniques to achieving a good level in all tests.
The bleep and Yo-Yo test are a measure of the change in performance rather than a true fitness test.
I’d encourage you to remember this and look for small improvements over time. You may be surprised on the rate of improvement after 6 – 8 weeks
Keep talking to yourself and use any positive feelings during this phase to boost yourself towards the end.
Sprint Endurance
This is a key element around level 9 onwards
Try starting at level 9 and run one leg, then wait (rest), missing the next leg.
Continue running and missing every other leg (resting) until you can’t run anymore. It’s a great way to see if you can sprint one leg at level 15 !
Can’t get above level 9 … is that You ?
If you really hate or fear these tests and can’t get above level 9 on the Bleep, then remember this.
Most players become anxious and stressed and then stop. Is this you? Try this method with the agreement of your coach.
Just as you think you are going to stop, ask for a marker to be placed, reducing each leg by 50cm at both ends.
Continue running alongside the others for as long as you can.
Over time, it will make a difference. It’s better than stopping and sitting on the bench and feeling fine only 2 minutes later!
Self-talk can often get you at least another half a level
Send me a Question
I’m always grateful if you have read this far.
If there is anything that you have read that has helped, or that you disagree with, then please send me an email.
It would be great to hear from you contact@badmintonandy.com
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