Shuttle Fitness
Badminton Optimal Training
Aerobic endurance also known as cardiovascular fitness means the ability to supply enough oxygen to muscles during a long period of repetitive exercise.
Multi stage fitness test
The multi stage fitness is a maximal test which means you run till you cannot run anymore. It is a 20m shuttle runs that means you have to constantly run to 2 points that are 20m apart, it is useful for football players, rugby players, tennis players. Your run must be synchonize with the pre- recorded CD.
Equipment needed:
2-10 cones (depends on how many people)
Flat surface with more than 20m
A CD player with the multi stage fitness test recording in it
30m ruler
Step by step guide:
1. Put cones 20m apart each other
2. Get the CD player started
3. Start running
4. Try to pace yourself so that when you touch the lin the CD player bleeps.
Below is a video of the Multi stage fitness test
Aerobic endurance
12 minute cooper test
1. This test is very cheap because all you need is cones, ruler and a CD player
2. Easy to understand as it is only running back and forth so this test can apply to almost any age group
3. Large amount of people can perform at the same time'
4. It is a maximal test so you can can see how far you can go and see your VO2 Max
5. It can be done in indoors and outdoors
Advantages
Disadvatages
1. You have to do it on flat land or else injury can easily occur
2. Hard to do test in same condition because weather and humidity is different every single day, so test will be not reliable.
3. Athletes can make up their score as they do not need anyone to supervise while doing this test.
4. Repetitve and boring
5. Need encouragment in order to maximize the score because if someone motivates you when you run you would want to achieve more but if no one is doing it you probably would not push
The 12 minute cooper test is also an aerobic endurance test. It basicly tells you how far you can run in 12 minutes. This test can be done in two ways, on a treadmill or on a track/ flat field.
Equipment needed:
10 cones per 100 meter (If doing test on track or field)
Flat land/ Treadmill
Stop watch
Step by step guide(for track or flat land):
1. Set up 1 cone per 10 meters
2. Start running and start the stop watch
3. Stop at 12 minutes and calculate the distance
Treadmill:
1. Start running on the treadmill
2. Stop at 12 minutes and calculate the distance
Below is an example of a cooper test.
Advantages:
1. This test can be very cheap if you just run on a flat surface because you can also take this test on a treadmill which is more expenisve.
2. Easy to understand because all you do is run
3. Large amount of people can do this test at the same time
4. It can be done indoors and outdoors
5. More sport related to long distnace runners than the beep test because in marathon running or long distance runner they do not have to change direction from time to time.
Disadvantages:
1. Can be very expensive if you use treadmill
2. Can largely affect by motivation becuse it is repetive and boring you will not feel like pushing yourself.
3. It starts of slow so the test might not be accurate because you cannot go really fast at first
4. Reptitive and boring
5. Not sports specific for sport like badminton because you do not run continuously