Play Equipment off volleyball

Field

The size of the general field volleyball is 9 meters x 18 meters. 3 The boundary line of attack for the defender is 3 meters from the center line (parallel to the net). Line edge of the field is 5 cm.

Ball

Net

Size 2.43 meters high net son, and daughter to net 2.24 meters.

History of Volleyball

History of Volleyball

At the beginning of its discovery, sports volleyball game is named Mintonette. Sports Mintonette was first discovered by a physical education instructor (director of Phsycal Education) named William G. Morgan at the YMCA on February 9, 1895, in Holyoke, Massachusetts (United States).

William G. Morgan was born in Lockport, New York in 1870, and died in 1942. YMCA (Young Men's Christian Association) is an organization dedicated to teach the basic teachings of Christianity to the youth, as has been taught by Jesus. This organization was established on June 6, 1884 in London, England by George Williams.

After meeting with James Naismith (basketball sports a creator who was born on November 6, 1861, and died on November 28, 1939), Morgan created a new sport called Mintonette. As with James Naismith, William G. Morgan also dedicated his life as a physical education instructor. William G. Morgan is also a graduate of Springfield College of the YMCA, to create this Mintonette game four years after the creation of sports games basketball by James Naismith. Sports Mintonette game is actually a game that was created by combining several types of games. Exactly, the game was created by adopting Mintonette four different characters into one game sports, namely basketball, baseball, tennis, and the last is handball (handball). At first, this game was created specifically for YMCA members who are not young anymore, so this game-were made not as active as a basketball game.

Change name Mintonette into volleyball (volleyball) occurred in the year 1896, on his first match demonstration at the International YMCA Training School. In early 1896, Dr. Luther Halsey Gulick (Director of the Professional Training School of Physical Education as well as Executive Director of the Department of Physical Education of the International Committee of the YMCA) invited and asked Morgan to demonstrate a new game she had created in the new campus stadium. At a conference held at the campus YMCA, Springfield was also attended by the entire physical education instructor. On the occasion, Morgan brings the two teams in each of the five-member team.

On that occasion, Morgan also explained that the game is a game that can be played inside or outside the room with very liberal. And according to his explanation at that time, this game can also be played by many players. There is no limit to the number of players became standard in the game. While the goal of the game is maintained to keep moving the ball high over the net, from one area to another (the opponent).

Sports Psychology

A. Understanding Sports Psychology

1. What is Sport Psychology?

Psychology is the science which studies human behavior in relation with the environment, ranging from simple to complex behavior. Human behavior is conscious, but some are not realized, and the behavior of a person who appears to originate from outside or from within himself.

Science of psychology applied also to the sports field then known as sports psychology. Application of psychology into the realm of this sport is to help for sports talents that exist in a person can be developed as well as possible without any barriers and factors that exist in her personality. In other words, the general purpose of sport psychology is to help someone in order to display optimal performance, better than ever.

2. Why Necessary Sports Psychology in Sports?

Increased stress in the game can cause athletes to react negatively, both in terms of physical or psychological, so the ability of exercise to decrease. They may become tense. increased pulse rate, cold sweat, worried about the game, and they feel hard to concentrate. This situation often leads to the athletes not to show his best game. The coaches also took an interest towards the field of sport psychology, especially in controlling stress.
Sport psychology is also needed for athletes to think about. why they exercise and what they want to achieve? Once the goal is known, the psychological skill exercises to help achieve that goal.

3. How Sports Psychology Can Help Athletes To Have Mental Tough?

Mentally tough, as well as engineering and physical, will be obtained through the exercise of a planned, orderly, and systematic. In fostering psychological or mental aspects of athlete, first of all need to realize that every athlete should be considered individually, one different from the others. To help recognize the profile of each athlete, can do a psychological examination, commonly known as "psychological test", with the help of psychometric.

Psychological profile athletes usually a picture of kepnbadian in general, intellectual potential. and he thought the power function associated with exercise. Profile athletes in general do not change much from time to time. Therefore, people often assume that talented athletes can ditelusun candidate solely from psychological profiles. Such presumption is wrong, because the psychological picture of a person does not guarantee success or failure in performance in sports, because many other factors that influence it. Some psychological aspects can be improved through psychological skills training (described later) in planned and systematic, whose implementation depends on the commitment of the athlete to the program.

B. Psychological aspects of that role in Sport

The influence of psychological factors on the athletes will be seen clearly when the athlete is competing. Here are some psychological problems most often arise in sporting circles, particularly in relation to the match and during exercise.

1. Positive Thinking

Positive thinking is intended as a way of thinking that leads toward something positive, look at good terms. This needs to be conditioned not only by athletes, but even more so for the coach who trained him. Familiarize yourself with positive thinking, it will affect very good for growing self-confidence, increase motivation, and has worked with various parties. Positive thinking is a major capital can have psychological or mental skills are formidable.

Positive thinking will be followed by action and positive words as well, because the mind will guide the action. For example, if in playing badminton comes to negative thoughts like, "scared of, scared out, afraid of the ball punch responsibility" and so on, then chances are there will be greater. Therefore, try and get used to always think positive, avoid negative. Similarly, in giving instructions to the athletes. Instead of saying: "You are hard to still taught ..., one continues ...! Watch out, do not stop before it can!", It's better to say it in a positive way even if it mean the same: "Come on, try again slowly, you could do it. Note, his hands, like this ... deliberations, over here ... hit the ball, here ... let's try. "

As a trainer, show you believe that your athletes have the opportunity to be able to do well. Ridicule, criticism, and scathing criticism that is not in place, it will make the athlete will react negatively and result in lower motivation followed by a decline in achievement.

2. Goal Setting

Goal setting (goal setting) are the foundation and mental exercise. Coaches need to help each athletes to set goals, both goals in training and in matches. Target start and target long-term, medium-to short-term goals more specific.

To set goals, there are three conditions that need to be remembered for that goal is useful, namely:

a. Goals should be challenging.

Targets should be determined in such a way, so that athletes can feel challenged to achieve those goals.

b. Goals must be attainable.

Make the target was quite high, but not too high. Athletes should feel that the target set that can be achieved if he tried hard. If the target is too high, so the athlete feels impossible to achieve, then berlatihnya motivation will decrease. Similarly, if the target is too easy to be achieved, then the athletes felt no need to train hard because he will be able to achieve these aims.

c. Goals should be increased.

Starting from a relatively low target, then make this goal increasingly higher, more difficult to achieve if the athletes do not train hard. In each latihanpun accustom to always have goals to be achieved. And the target of a general nature, and more specifically described again. And the target for a long-term competition, describe the target or targets the short term, until the target for each exercise. The target set, should be also determined when to achieve, and how also how mengukumya or what size it objectively. Wherever possible, make a graph of the achievement of this target to be seen clearly the direction and improvement.

3. Motivation

Motivation can be viewed as a process in a person to do something in an attempt to achieve certain goals. Strong motivation indicates that the person is embedded within a strong urge to do something.

Judging from the functions of self-esteem, motivation can be distinguished between motivation that comes and external (extrinsic) and the motivation that comes from within themselves (intrinsic). With the psychological approach is expected to athletes in every appearance to show strong motivation to play your best, so it can win the game.

A good motivation is not basing his encouragement on extrinsic factors such as prizes or awards in the form of matter. But the motivation is good, powerful, and longer settling is intrinsic factor which is based on personal desire that more major accomplishment to achieve self-satisfaction rather than material things.

To develop this intrinsic motivation, the role of coach and parent is very large. Coaches need to approach and foster confidence in the athletes in a positive way. Teach athletes to be able to respect ourselves, therefore, the coach must show that he appreciates the work of athletes consequently.

4. Emotion

Emotional factors in attitudes regarding athletes and athlete personal feelings about themselves, coach or other things around him. The forms known as feeling emotions like happy, sad, angry, anxious, afraid, and so forth. The forms of these emotions are in every person. However, to note here is how we control these emotions so as not to hurt yourself.

Controlling emotions in sport games is often the deciding factor of victory. The coaches should know clearly how emotions athlete care, not only in games but also in practice and everyday life. Coaches need to know when and what items can make athletes angry, happy, sad, scared, and so forth. Thus, coaches should also find the data to control the emotions of the athletes care. which of course will differ between athletes who are one with the other athletes.

Emotional turmoil can disrupt the balance psikofisiologis such as trembling, abdominal pain, muscle spasms, and so forth. With the disruption of the physiological equilibrium concentration will be disturbed, so that athletes can not perform optimally. Often an athlete experiencing tensions that peaked just before the game started. So great is the tension until she does not do well prefix. Especially if the opponent can press and spectators were not sided with him, then to imagine an athlete will not be able to play well. Concentration will be dispersed, a strategy that had been prepared not to run, even he does not know what to do.

This is where the need to learn the ways to overcome the tension (stress where-gement). Before the coach tried to overcome the tension athletes. must first know the sources of these tensions. To find out, it is necessary to good communication between the coach with the athletes. The following describes separately on the aspects related to emotions.

5. Anxiety and Tension

Anxiety is usually associated with feelings of fear of losing something, failure, guilt, fear of disappointing others, and other unpleasant feelings. Anxieties that make athletes become tense, so that when he plunged into the game it is certain his performance will not be optimal. To that end, has been widely known variety of techniques to overcome anxiety and tension that its use depends on the kind of anxiety.

In an effort to be able to cope with tension and anxiety, especially in the face of the game, do some of the following techniques:

a. Identify and locate the main sources and the problems that cause anxiety.
b. Simulation exercise, ie exercise under conditions like in the real game.
c. Try to remember, think and feel again the times when reaching the best performance or the most impressive.
d. Do progressive relaxation exercises, which stretch alau relaxation of certain muscles systematically within a certain time.
e. Otogenik exercise, namely the form of relaxation exercises that systematically think about and feel the parts of the body as a warm and heavy.
f. Do deep breathing exercises with breathing through the mouth and nose and breathe consciously using the diaphragm.
g. Listen to music (to divert attention).
h. Conversation, are in social situations (to divert attention).
i. Make positive statements about yourself to do something that takes time.
j. Others that can reduce tensions.

6. Confidence

In sports, confidence has definitely become one of the determinants of success of an athlete. Problem of lack of or loss of confidence on the ability of self-will result in athletes perform below their ability. Therefore the real athletes do not need to have any doubts about his ability, as long as he has been training seriously and have adequate experience to compete.

The role of trainers in growing self-confidence is very large athletes. Conditions for to build self-confidence is a positive attitude. Tell the players where the strengths and weaknesses of each. Make a training program for each athlete and help them to set targets in accordance with its ability to target can be achieved if the exercise carried out with great effort. Give constructive criticism in making an assessment of the athlete. Remember, even negative criticism would reduce confidence.

If the players have worked hard and played well (although losing), show your appreciation as a coach. If players defeat (especially not with playing well), he confronted the reality objectively. That is, let what has been done correctly and what is wrong, and show how it should be. Meet the players who had just suffered defeat must be done as soon as possible as compared to see players who just scored a victory.

7. Communication

Communication in question is two-way communication, especially among athletes with coaches. Problems often arise in terms of establishment less good communication between the coach with the athletes is the emergence of misunderstandings that cause athletes to feel unfairly treated, so do not want to be open to the coach. Further result is a reduction in trust athlete to coach.

To avoid communication barriers, coaches need to adapt the techniques of communication with the athletes while the principle of individual attention. Openness in terms pogram exercise trainer will help establishment of good communications, provided done objectively and consistently. Athletes need to be understanding about the purpose of training programs and functions for each individual.

Before the exercise program is run, it should be explained and made regulations regarding the discipline of practice and other rules including clikenakan sanctions in case of violations of regulations that have made it. So, avoid to impose a sanction that has not been notified in advance. For example, an athlete to drink Coca Cola in the practice, and then punished by the coach. Athletes are confused and wondering why he was punished because he never described earlier by the coach that in a practice forbidden to drink soft drinks.

Similarly, in terms of implementation. Rules that have been created, it must be executed consistently. That is, if an athlete convicted of violating certain rules, so if there are other athletes who violate the same rules he should receive the same punishment. Similarly if the same athlete to do it again in the future.

Coaches also need to be objective and positive thinking. Being objective means being consistent with the fact or facts is without menyangkutpautkan with other things. If the coach was angry against the athlete by the athlete example came late in practice, then it only punish athletes for his delay, not associated with other things (remember, the sentence should have been listed in order of exercise).

8. Concentration

Concentration is a state in which awareness of one's focused on an object tententu within a certain time. The better one's concentration, then the longer he can perform the concentration. In sports, the concentration is very important role. With a reduction or disruption of the concentration of athletes during training, let alone a match, it will arise various problems.

In sports, the most frequent problems arising from the disruption of the concentration is reduced accuracy of the throw, punches, kicks and shots that miss the mark. As a result of reduced further if the accuracy is a strategy that has been prepared to be no roads, so the athletes finally confusion, not knowing what to play how and would trust him would be reduced. To avoid such circumstances, it is necessary to concentrate the exercise.

9. Self-Evaluation

Self-evaluation is intended as athletes attempt to identify circumstances that happened to himself. This needs to be done for athletes to know the weaknesses and strengths at the past or at present. Equipped with this knowledge of his situation then the player can place targets or target practice game and how to measure it. Other uses are to evaluate the things he has done, making it possible to repeat the best appearance and prevent the recurrence of poor performance.

Therefore, the coach should instruct athletes to have a logbook of training and matches. Ask players to write down the advantages and disadvantages of self, both in terms of physical, technical, and mentally. Then Correct if you think as a coach there are things that are inappropriate or missing.

Make it a habit for athletes to fill the book regularly. Encourage athletes to write in his book, things that are essentially as follows:

- Target long-term, medium-and short-term in training and matches.
- Something to do and think about before practice or game.
- A movement or an impressive appearance.
- Notes about the weakness and strength of opponents faced and strategies that will deal with it.
- Results and the game.
- It is disturbing emotions or make an appearance so bad.
- Awards are available on a success.

Make sure that the book is filled regularly by every athlete. But keep in mind that the coach should not be too forced to read the diary of an athlete. Let it become part of their personal and confidential. What needs to be monitored by the coaches is that athletes have the material for himself to conduct the evaluation.

C. Match Preparation

After the athletes trained physically, techniques, strategies, and mentally with the right exercise program, then to test the results of his training is to lterjun into the game. Of course it is expected that every player will be able to display all abilities learned and practice. However, players often appear in the bottom of the form, meaning it can not display the entire capacity at the time of the match.

To cope with things like the above, necessary to create a situation that supports the achievement of optimal performance and do perwapan mentally to face a match for the athlete to show all his abilities, so that peak performance is reached.

There are four important stages in preparation for the match, namely

(1). Prior to game day
(2). On game day
(3). As the game
(4). After a day of the match.

Here's the description of sample preparation for the game of badminton:

1. Prior to Match Day

a. Collect data about the strengths and weaknesses of the opponent. If makes it possible, turn the game footage. Then craft a strategy to deal with it. For multiple players, discuss strategy with their partner.

b. Monitor the progress of athletes, both physically and mentally by observing how the level of concentration, how the rhythm, timing, power, and the smooth running skills and his attitude to training in general.

c. Monitor the athlete's anxiety level by looking at the expression on his face whether bright or gloomy: if his eyes tired or fresh and alert. Also note his mood, how the quality of sleep and eat, whether he suffered psychosomatic factors such as abdominal pain, muscle pain, shortness of breath, fever, cough, cold sweat, and so forth.

d. At the moment did not exercise, make sure that athletes do not "live and think" about the game 24 hours Sehan. Provide a fun activity for him who can give happy atmosphere, so that he could divert his mind for a moment from the match.

e. One day before the match, usually quite mild exercise alone and do not need to be on the field too long. On the evening before the match, go to sleep at the right moment, do not need to sleep too quickly. Before sleep, do relaxation exercises and visualization. If the match is done tomorrow morning or afternoon, prepare the tools perperlengkapan matches, including a change of clothes and equipment reserve this night for tomorrow not in a hurry. Make sure all in good condition.

2. On Match Day

a. Waking up at the right time, the night had to sleep enough and not excessive. Then do the routine activities of daily habits, such as worship, prayer, stretching, breakfast (note when to eat and what to eat), relaxation and visualization exercises, re-examine the game equipment including back up. Start today with a happy, optimistic, and think positive.

b. Went into place at the right match. Calculate the distance to the game, how to get there, kemacetannya and so forth. No need to go too fast, but do not be late, so there's no time to rest, adjustment and heating.

c. In place of the game where the coach needs to recognize athletes who are near his friends and which ones prefer to be alone. Make sure the field where the athletes who will compete, do not forget to report to the committee. For the first game, make sure the athletes have memorized where the changing rooms, toilets, medical room, doping tests, where instead of strings, and so forth.

d. While warming up, athletes should increase the level of `spirit 'dlan keep thinking positive. Coach can remind the strategy to be implemented at a glance. Make a stroke with full concentration which then can proceed dengan'visualisasi fixation and relaxation.

3. At Compete

When the match comes, is not the time anymore to think about hitting techniques or how to go. It's all been trained in the practice and had lived in the visualization. Now it's time to stay repeating events that have been visualized and do so in accordance with the current situation. Now is the time to fully concentrate only on the ball and the game.

Encourage athletes to:

a. Monitor fixation and adjust the level of anxiety, do relaxation.

b. Focus solely on the game that is being undertaken. The new errors or have occurred, a clan that might occur should not be ignored.

c. Think positive and optimistic, do not let negative thoughts.

d. Do not be too much to analyze.

e. Play with the rhythm of its own, do not carry the rhythm of the opponent.

f. Running a strategy that has been prepared. Do not be modified if the strategy works. Perform a brief evaluation, if the strategy does not work, do the adjustment with an alternative strategy has been prepared.

g. Avoid negative things like, blame themselves unnecessarily, talking about themselves excessive, negative thinking, doubting the ability of fixation and surrendered before the game finished.

h. If you play well, do not ask why the fixation and any change; let it run that way. Do not loosen if you're leading (leading the match), the clan does not need pity if the opponent gets zero.

4. After Match Day

a. Have the athlete record things that feel posisitf or negative effect on his performance in the match earlier. Not only of technique, tactics, strategy clan, but also a mental nature, even the other little things. Record these results in the user evaluation of the athlete.

b. Evaluation of appearance in the match earlier. Did reach the target?

c. Decide whether there should be adjustments to the exercise program.

d. Focus on the positive aspects of the appearance in the match.

D. Coach As a coach Mental Athlete

Coaches in sports can have a function as a maker or executive training program, as motivators, counselors, evaluators and are responsible for all matters relating to coaching them. As an ordinary human being, a coach as well as athletes, have a unique personality that is different from one another. Each coach has its advantages and disadvantages, therefore there is no ideal or pure coach sempura.

In filling the role as coach, a person must engage completely with athlete care. That is, a coach is not just merely take care of issues or matters relating to the exercise alone, but the coach also must be able to act as friend, teacher. parents, counselors, psychologists for the athletes even care. Therefore, it can be expected that the athlete as an individual seeking to develop achievement, will have the full confidence of his coach.

Deep involvement between the coach with athlete care should be based on the existence of empathy tersebut.Empati athletes and coaches to coach this is the ability to be able to appreciate the feelings or state of athletes, which means the coach can understand athletes in total without losing his own identity pnbadinya. To understand the state of athletes can be obtained by knowing or knowing the important things that exist in the athlete concerned. Saia to the degree necessary knowledge was not enough for the coach to know the psychological state of athletes. Basic and attitude will understand the state of psychology is understanding coach athletes that everyone has special characteristics that require special handling also in connection with development potential.

A coach's personality can also shape the personality athletes who become their care. The most important thing must be embedded trainer to athletes is that athletes believe in the coach that what was programmed and conducted by the trainer is for the good and progress of the athlete's own. To be able to gain the trust of athletes, coaches are not enough to just ask for it, but must prove it through words, deeds, and sincerity. Once the athletes believe it is as heavy as any coach who made coach program will be run by the athlete in earnest.

Source: "A PRACTICAL GUIDE TO PLAY BADMINTON", By: PB PBSI

Physical Training

Physical Training
Badminton game is loaded with various capabilities and complex motor skills. At first glance it can be observed that the players have to perform movements such as sprinting, stopping abruptly and soon moving again, the motion of jumping, reaching, twisting the body quickly, making strides without ever losing the balance of the body.

These movements should be done repeatedly and in due time, during the game lasts. Because of the movement would result in "fatigue", which will impact directly on the work of the heart, lungs, circulatory system, breathing, muscle work, danpersendian body.

Therefore, it is very important to have victory over the degree of prime physical condition. Through a process of programmed physical training well, these factors can be controlled. In other words, victory over must have an excellent quality of physical fitness. This will have a positive impact on mental fitness, psychological, which ultimately had a direct impact on the appearance of playing techniques.

That is why the victory over dire need of quality strength, endurance, flexibility, speed, agility, and coordination of movement is good. These aspects are much needed to be able to move and react to explore every corner of the field during the game.

A. General Physical Training System

Physical training programs and applications should be designed badminton through the following stages:

a. General physical preparation which aims to improve the working ability of the body's organs, thus facilitating the development effort and improving all aspects of training at a later stage.
b. Special physical preparation aimed at improving the physical capabilities and movement toward a better match.
c. Improving the ability of a special motion quality players. At this stage of training aims to memahirkan complex and harmonious movement required each player to face the match.

The Best Way to Prepare Players General Physical Condition

1. Running Exercise Program
Exercise is very important and either run to hone the ability of the heart, lungs, and leg strength. Familiarize players practice run for 40-60 minutes without stopping, which carried out 3-4 times a week, very good for building aerobic endurance ability and general fitness of players.

2. Gymnastics Exercise Program
These forms of exercise stretching exercises for all parts of the body and joints should receive attention. Stretching exercises should be alternated movement to strengthen the upper and lower body are conducted alternately.

3. Jump Rope Exercise Program
This exercise is either to build endurance, leg agility, and speed and also train the wrist movement to more flexible and stronger. Training process can be done with a jump one foot in turn (such as regular run), jump on two feet, and many shape variations.

4. Joint Exercise Program
Model or system of this training is to use various tools such as bench, goalkeeper small size, poles, sticks, rope, ball, and so forth. The purpose of this exercise is to foster and enhance skills kamampuan and player movement in an effort to enrich the motion. Coaches must carefully and skillfully created a series of motion that has to do with movements in the game of badminton, in addition to giving priority to the development aspects of agility, agility, and motor coordination that is needed in badminton.

5.Latihan Warming
Many lack the training to give special attention regarding the role and function of warming exercise true and correct. Exercise warming are packaged properly will provide the influence positively on the work processes of organs, the mechanism of blood circulation, and respiration. It will all directly affect the weight to work the next. In addition, it is very important to avoid the occurrence of various injuries of muscles, joints, and other body functions.
In general practice shaped heating:

a. Running short distances which vary like running while lifting the thigh / knee, running back, ran forward and sideways.
b. Perform gymnastic movements which are their alley leg muscles, thighs, back, front, arms, ankles, waist, shoulder muscles, etc..
c. Quality of stretching should be done slowly until you feel the process of stretching on the muscles and joints are trained. Avoid jerking movement, which can cause pain in muscles or joints.

6. Refrigeration Training
This exercise is performed after the exercise program is completed in order for the muscles to work hard before returning to the relaxed position and not stiff. Form of training is gymnastics and stretching movements. Quality of stretching exercises, particularly for large muscles such as hamstrings and front, waist, back, biceps, shoulders, chest, and the various joints of the body, must be observed very well. Perform this movement with the right cooling,

B. Special Physical Training System

Badminton physical training required to understand and acknowledge the specific needs of the sport movement. Even should deepen the meaning of the work process of muscles, energy systems, and motion mechanisms that occur in the game of badminton. On the basis of this knowledge, the trainer will be able to design other forms of physical exercise specifically, according to the needs of players.

1. Endurance Exercise
(Aerobic and Anaerobic)
The ability of endurance and stamina can be developed through the activities of running and other movements that have aerobic value. Get used to like the players ran for 40-60 minutes of exercise with varying speeds. The purpose of this exercise is to enhance the ability of aerobic endurance and muscular endurance. That is, the players also managed to run and move in a long time and did not experience significant fatigue.

Furthermore, this process running exercise improved the quality of the frequency, intensity, and speed, which will affect the process of anaerobic (stamina) players. That is, the player was able to move fast in tempo longer with movements that remain consistent and harmonious.

2. Strength Exercises
Badminton players really need the power aspect. Based on the analysis and dominant enough player to do movements such as jump forward, backward, sideways, hit with a jump, do the width of a sudden. All this movement requires muscle strength with an efficient motion quality.
The best way to improve the ability of these forces is to train using weights or in other words, weight training (weight training). We recommend that before doing the actual weight training program, it is suggested that players first recognize the various forms of movement such as:
- Push (push ups, pull ups)
- Wake up, lift legs
- Strengthen back muscles, hips
- Squat stand to build leg strength - jumping in place or while moving.
The next process is to improve the quality of motion by using the load (weight training) the truth. It is advisable not to perform or practice jump in a hard place because it would affect the occurrence of illness, injury to the knees, and hips.

3. Practice Speeds
Speed ​​aspect is very important in badminton. Players must move quickly to close each of the corners of the ground while reaching or hitting really fast.
How to move fast is to train speed leg / foot. Speed ​​aspect is also significant in the badminton players have to deftly in changing the direction of motion with a sudden, without losing the moment balance of the body (agility). These forms of training include:
a. Running fast in close range
b. Running back and forth, a distance of six meters (shuttle run)
c. Improve the quality of training by using weights, obstacles, and others.
d. Squat-stand and sprint followed at close range as well.

4. Flexibility Exercise / Flexibility
Flexibility is a component of physical fitness is very important controlled by each player of badminton. With fast-paced motion characteristics, strong, flexible yet powerful, body flexibility training should be given special attention.

Flexibility exercises should receive a sufficient portion. People who are less flexible vulnerable to injury in the muscle and joint areas. In addition, the movements tend to be rigid so that the share of energy, less harmonious, less relaxed, and inefficient.
Stretching exercises with the right moves spur quality components stretching muscles and joints optimal experience. Therefore, this flexibility must be trained diligently and systematically.

5. Models with the Use of Physical Exercise Training Aids

a. Exercise denganBola Medisin
Medisin ball which varies between 1-5 kilograms of weight is a training tool, among others, for strength and speed of throwing, building arm strength, leg, and strength of upper and lower body.
Medisin this form of exercise balls, among others, carried out by throwing to the wall with one or with two arms. Standing about 3-4 meters from the wall, then throw the ball and immediately catch the ball as he ran back toward the starting line, just like a backward movement in the game of badminton.

b. Rope Skipping Exercise
Badminton players are encouraged to skilled and master the jump rope is a form of exercise. The effect of this exercise is helpful for building leg strength, ankle, endurance, motor coordination, and helped improve the quality of wrist motion.
Exercise jump rope is designed with system intervals are as follows:

• Session I: • Session H:
1. 3 X 30 s 1.5 X 25 seconds
2. 5 X 25 seconds 2. 7 X 20 seconds
3. 7 X 20 seconds 3. 5 X 30 seconds
4. 3 x 30 seconds 4. 3 X 40 seconds

Period of rest between activities is 15-20 seconds. Improve this exercise by increasing the number of sessions, timing of activities during recess shortened. In the application of jump rope exercise, the trainer should have a role to provide motivation and supervision of movement jump, so the goal is reached with optimal training.

c. Shadow Exercise
This exercise serves to improve footwork, speed, and endurance. This exercise can serve as a special program, a routine for players for steps and footwork (footwork) constantly upgraded and maintained continue.
To improve the quality of this exercise, players must use a "jacket ballast" made specifically for it. Very Balk to build quality and speed of movement of players.

d. Skipping Exercise Bench / Hurdles
This exercise serves to build leg strength, concentration, and speed of movement required in the game. Bench or a wicket made with various sizes High among others 40, 50, 70, 80 cm. This tool serves as a ballast, obstacles, challenges for the players motivated to overcome them. The process of work "overload" (overload) by using load this obstacle, the more heavy exercise for the players.
In the implementation of training, trainers must be skilled at putting the goal / bench in accordance with training objectives and needs of players.

Source: "A PRACTICAL GUIDE TO PLAY BADMINTON", By: PB PBSI