Badminton - Energy Systems and Training

Anaerobic Training

Continuous Training (aerobic)

Anaerobic training involves short high intensity activity with limited recovery. It seeks to enhance the system under high intensity activity to develop the tolerance for the lactic acid created. Anaerobic training will range from under 25 second to 2 minutes. Drills lasting less than 25 seconds will develop the ATP-PC system’s energy supply, while anaerobic training lasting up to 2 minutes will also develop lactic acid and aerobic systems.

Continuous training involves a sustained amount of effort for a certain amount of time (roughly 20 minutes) without any rest. For any effect to take place, the effort must rise above the aerobic threshold in 70% minimum of maximum heart rate. Continuous training can vary between a high intensity workout of a moderate duration (80%-90%) or a longer duration work out but less strenuous (60-80% MHR). Badminton continuous training involves any sort of drill that involves badminton rallying for a set timed duration. These drills do not necessarily purely target the aerobic system but trains the energy system indirectly. Here is a footwork drill, it trains the aerobic system as it can be physically enduring after 3 or more sets

Aerobic training improves performance in badminton in order:

- to perform at a high end optimum level for a prolonged time limit without getting fatigued quickly.

- more prone to making errors

- lowers blood pressure and stress levels

Aerobic Training

Anaerobic Interval Training (anaerobic)

Aerobic training involves the aerobic system. There are four main types of aerobic training in continuous, fartlek, aerobic interval and circuit training. However, the main focus in badminton is continuous training. Generally any sort of aerobic badminton training will not solely focus on endurance based aerobic training, but will also train other components such as footwork, stroke play or consistency in shots at the same time.

Anaerobic interval training involves alternating sessions of work followed by recovery. . The rest period is generally short about half a minute without allowing full recovery of the aerobic system. An example of anaerobic interval training in badminton is through shuttle feeding between 2 or 3 people. During the period of work, depending on the drill, the athlete will work at moderate to high intensity for 30-60 seconds then alternate with the next person so rest is allowed for 1-2 minutes

ATP-CP System

Lactic Acid System

The ATP system provides high energy creatine phosphate which is stored in the muscle cells and becomes ready for immediate use when required for up to 15 seconds. There are many aspects of badminton that will require the use of the ATP-CP energy system. Time and time again, this system will be used for a vast variety of shots or a sequence of shots that use a quick burst of energy. These shots are mainly used at an attempt to win and end the rally which involves very short explosive burst of energy for a quick movement so the opponent cannot react quickly enough. Strokes that will involve the ATP-CP system are the lunge kill at the net and jump/smash. (example is shown in this video)

The Lactic Acid system becomes the predominant energy system when the cp is exhausted. It will provide ATP energy very quickly for roughly 30-60 seconds but can last up to 3 minutes depending on the intensity of the activity or rally. The glycogen that is broken down and stored in the body will be used predominantly for longer lasting moderately intense rallies that exceed 30 seconds. However, this is a rare occurance as the average badminton rallies last 6-8 seconds. At the end of a badminton rally, The athletes will walk around the court to delay the next rally as all their anaerobic energy have been used up and are exhausted, so they must then rely on the aerobic oxygenated system.

Aerobic System

The aerobic system is fuelled by oxygen rich blood that fills the muscle cells. This is the third energy pathway known as the aerobic pathway in supplying ATP. The Aerobic System plays its part when matches lengthen overtime. Professional matches generally last over 1 hour and a tournament day may involve playing multiple matches so aerobic capacity is vital to determine the winner. Training the aerobic system will also prevent injury and reduce the amount of unforced errors made when fatigue becomes a factor in affecting performance.

tired female

Badminton

Overview

Badminton is a very complex sport

- It involves both aerobic and anaerobic energy systems.

- ATP-CP system (40%), lactic acid system (15%) and aerobic system (45%).

- Badminton involves the aerobic or anaerobic system almost equally the same amount.

- The anaerobic system will be utilized for sudden movements and short rallies

- The aerobic system will be the main energy system used as the length of the rallies and matches go on for a longer time.

Badminton requires both the anaerobic and aerobic energy systems for a different reasons. The anaerobic system is used for high intensity short bursts of energy for smashes or lunges. The aerobic system used and beneficial for badminton play for over an hour. As both these systems are utilized, training for both systems are required in order to improve performance.

These types of training will help

- reduce stress

- improve endurance

- improve speed and agility

Badminton

Energy Systems and Training