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How fast a response can be made once he need has been recognised. By improving my reaction time I will be able to move my racket into the correct position to return my opponents shots much quicker. I would also be able to move my body into the correct position on the correct much quicker which would stop the need for over stretching for the shuttle which sometimes causes me slight injuries. This would make my play much more successful within both doubles and singles.
After examining each health and skill related component of fitness and evaluating how well I did in the fitness tests I have decided to center my exercise plan round improving my muscular endurance and cardio-vascular fitness. I have chosen these because I believe that before I improve any skill related component of fitness I must have solid health related components of fitness. This is because usually health related components are directly linked with how easily a person is able to develop skilled components. For example without good muscular strength a person cannot be powerful.
Muscular endurance and cardio-vascular fitness are the two that need improving foremost as I already quite a good player and therefore come up against many players which are equally matched to myself, therefore the duration of games is usually quite long and endurance is important. Relevant fitness tests to support my aims. Multi stage fitness test = this is a bleep test which participants run between two points which are 20m apart, the bleeps tell the person when to start running and when they should reach the other point. As the levels increase the beeps get closer together.
This test will determine how good my muscular endurance is and whether I can run at increasing speeds with increasing tiredness. As one of my main aims is to improve my muscular endurance this test is vital to highlight any improvement made by implementing my personal exercise plan. I could not carry on after level eight; I felt this was quite good but not excellent. I would like to, with the help of my personal exercise plan, be able to achieve level 10. Pull ups = this test just involves how many times I can lift my entire body weight to lift my head above the bar.
This is a relevant test as it measures the strength of my arms which is very important in the game of badminton. The strong my arms the more power I can put into my shots and the further and faster the shuttle can travel. I managed just three pull ups. This result is just below average. Improving my muscular strength would be an advantage however this is not one of my main aims of my personal exercise plan. Reaction time = this test involves putting a ruler against a wall and getting another person to hold it. I would then put my strong hand at the 50cm mark.
My friend would then drop the ruler and I would have to catch it. The test of my reaction time is how far down the ruler I catch it. In badminton reaction time is also very important as reacting to the shuttles direction quickly is vital. Reaction time is very difficult to improve however nationally I scored excellent so this isn’t a major concern for improvement. Illinois Agility Test = this test is rather complicated but a great test of agility. It involves lying on the floor until the timer starts, once it has started I must stand up and run following the arrows on the diagram, each circle is a cone.
This test accesses the ability to change direction at speed and the transference of weight at speed. The game of badminton can be very fast and therefore changing direction at speed can be essential. The test took me 43seconds; this is also just above average. Balance = this test involves a static balance which is timed. This is to see how long I can balance on one leg with my eyes closed. Balance in badminton is important as when stretching to reach the shuttle I need to keep my balance so not to fall. I managed to stay balanced for 20seconds this being nationally very good.