Статья о том как правильно разминаться перед тренировкой.
Статья взята с с рассылки новостей сайтаBadminton-Information.com
. Думаю что статья будет интересна и теннисистам тоже.
Warm up is a must before any sport including badminton.
The warm-up routine usually starts slowly and systematically
and gradually involves all muscles and body parts that
prepare the athlete for training and competition.
In addition to preparing the athlete mentally, warming up
also has several physiological benefits.
The importance of warm up prior to exercise cannot be
overstressed. This is true even for a sport like bowling.
Warm-up raises the body temperature and prepares the muscles,
nervous system, tendons, ligaments and the cardiovascular
system for upcoming stretches and exercises.
The chances of injury are greatly reduced by increasing
muscle elasticity. Sports, especially badminton, can cause
high possibility of injury if proper warm up is not done
because badminton is a sport that needs constant fast
The basic physical fitness needs for developing Badminton
skills are strength in the upper arm and shoulders and
endurance in the upper arm, shoulder and legs.
Upper arm and shoulder strength will help the player to
develop a better swing and reduce the risk of arm injury
when players swing their arm for a smash.
A warmed up leg will help the player to move smoothly on
the court and reduce the risk of injury.
This is the sample of a proper warming up session for
Slow aerobic jogging - 5 minutes - Heat Muscles
Stretching - 10 minutes - Increase range of movement
Light shadow drills and strokes - 10 minutes - Co- ordination preparation for training/completion. Jogging
Jogging is the first exercise of a player's warm-up routine.
Players begin warming the muscles by jogging slowly for 3-5
minutes. This circulates the blood through the muscles and
the body, thus providing them greater flexibility for
A jog should start out slowly, and then gradually increase
in speed to its completion; the sole objective of this phase
of the warm-up is circulating the blood. The endurance ability
of a player will be stable after a warming up jogging.Stretching
Stretching is one of the most critical parts of the warm-up
and a player's performance. A more flexible muscle is a
stronger and healthier muscle. A stronger and healthier
muscle responds better to exercise and activities, and helps
to prevent player's injury.
The more flexible the muscle is, the more aggressive movements
that a player can do.Light shadow drills and Strokes
Drills are progressions of learning that start at a low
ability level, advance to an intermediate level and, finally,
reach a high ability level. A light shadow drill will help the
players to get used to the court's length and width and also the
Light strokes also help players to get the feel of the shuttle
and to get used to the court conditions and temperatures.The Cool-Down
After the training session, cooling down sessions should
be conducted as well. Cooling down is as important as the
warm-up, however it is often ignored!!!Abruptly stopping an activity may cause pooling of the blood and retard the removal of waste products from the athlete's body.
It may also cause cramps, soreness and other problems for
players. The cool-down gradually reduces the body temperature
and heart rate, and speeds the recovery process before the next
training session or competitive experience.
The cool-down is also a good time for the coach and player to
talk about the session or competition. Warming down session can
be done like:
Slow aerobic jogging - 5 minutes - Gradually reduces heart rate and body temperature
Light stretching - 5 minutes - Removes waste from muscles
Head Coach, www.Badminton-Information.com