Strength and conditioning in badminton players Demands of the sport -A ballistic intermittent sport -Matches: ~40-60 mins -Match HR values: 80-95% HRmax -Repetitive bouts of high and low intensity efforts -Main outcome determinants: CODS and SV Ballistic intermittent = involves jumps and explosive power that happens at irregular intervals The winner is determined from best out of 3 matches In HR zone 4 and 5 - anaerobic respiration (very physically demanding) What mostly determines the result of a game is a player’s change of direction speed and smash velocity Specific training -Minimal application of heavy resistance exercises -Weighted resistance warm-up -Lower limb power output -Reactive agility -Plyometrics -Balance training -There is less research on what is effective for in and off season training for badminton so instead I looked into specific training for badminton Training - CODS -Weighted warm-up exercises -Specificity is important → LB -Weighted vest -Plyometrics training + balance training -Strengthen muscle -Train proprioceptive system -Kinaesthetic awareness -Improve vertical jump performance and leg stiffness -Specificity -> dynamic lunges, squats since they are highly used -Improved reactive agility when warm-up with loaded 5% of body mass -Improved vertical jump height when loaded with 2% body mass vest but not with 6% loading -> might be due to fatigue in warm up -Plyometrics exercises such as lunge squats on BOSU ball, lateral high-knees with hurdles and multi-directional jumps with hurdles improved COD and reactive speed performance after a 6 weeks intervention (progressive overload was applied - i.e., more time and weight was added overtime). -10% increase in vertical jump after 5 weeks of balance training -> helps with more stable centre of gravity and reduce trunk sway -Left stiffness can improve force contribution from the stretch-shortening cycle (i.e., a faster SSC = faster force development) Training - Smash velocity -Requires: muscle power + strength, RT, body coordination -Plyometrics -Stretch-shortening cycle -Reflex potentiation (MU activation) -Squat jump variations -Force is transferred through a kinetic chain -The velocity is moderately correlated with higher vertical ground reaction force - hence plyometric training used to improve vertical jump velocity and elastic component of the muscle -Shoulder strength was also correlated with smash accuracy but not SV. But agility, leg explosive power, speed, and leg explosive strength have a significant positive correlation with playing ability. -Similar exercises are used in training for CODS and SV, more squat jump variations are used in plyometric training -> such as jump squats and drop squats -Larger calf circumference was also correlated to higher lower body power output, but limited training recommendations were found for this. Potential injuries and prevention -Overuse knee injuries -> repetitive impact loading on lower body -Patellar and Achilles tendinopathies -> useover injury from lunges -Shoulder pain + injuries -> overuse injury from overhead stroke Prevention -Muscle-strengthening exercises -> rotator cuff muscles -Improve poor technique -> i.e., holding racket too tight as beginner -Improve core strength -> affects knee joint kinematics -Neuromuscular training -> increase trunk and hip control -Repetitive lunges on one leg can cause asymmetry and stress on tendons, -Strong core muscles provide a stable base for lower body movements. Trunk position influences knee flexor recruitment during lunges. Increased knee flexion is a compensatory strategy that should be minimised and avoided as unbalanced core muscle strength results in a higher risk of knee injury. But higher knee flexion (and extension) may result in greater quadriceps forces and tibial shear forces, which can also lead to overuse injuries. -Deficits in neuromuscular control can lead to joint instability References Asif, M., Zutshi, K., Munjal, J., & Dhingra, M. (2018). Relationship among height, explosive power and shoulder strength on smashing accuracy in male badminton players. European Journal of Physical Education and Sport Science. Chua, M. T., Chow, K. M., Lum, D., Tay, A. W. H., Goh, W. X., Ihsan, M., & Aziz, A. R. (2021). Effectiveness of On-Court Resistive Warm-Ups on Change of Direction Speed and Smash Velocity during a Simulated Badminton Match Play in Well-Trained Players. Journal of functional morphology and kinesiology, 6(4), 81. https://doi.org/10.3390/jfmk6040081 Fernandez-Fernandez, J., Loturco, I., Hernández-Davó, J. L., Nakamura, F. Y., García-Tormo, V., Álvarez-Dacal, F., ... & García-López, J. (2022). On-court change of direction test: An effective approach to assess COD performance in badminton players. Journal of Human Kinetics, 82(1), 155-164. Fröhlich, M., Felder, H., & Reuter, M. (2014). Training effects of plyometric training on jump parameters in D-and D/C-squad badminton players. Journal of Sports Research, 1(2), 22-33. Maloney, S. J., Turner, A. N., & Miller, S. (2014). Acute effects of a loaded warm-up protocol on change of direction speed in professional badminton players. Journal of Applied Biomechanics, 30(5), 637-642. Pardiwala, D. N., Subbiah, K., Rao, N., & Modi, R. (2020). Badminton injuries in elite athletes: a review of epidemiology and biomechanics. Indian journal of orthopaedics, 54(3), 237-245. Phomsoupha, M., & Laffaye, G. (2020). Injuries in badminton: A review. Science & Sports, 35(4), 189-199.