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Arctic Winter Games Trials

 

2018 Arctic Winter Games

BADMINTON TRIALS

WHEN: January 18-20, 2018

WHERE: St. Patrick High School Gymnasium - Yellowknife, NT


Arctic Winter Games 2018 - Athlete Selection Policy

Arctic Winter Games 2018 - Team Head Coach Agreement Form

Arctic Winter Games 2018 - Team Assisant Coach Agreement Form

Arctic Winter Games 2018 - Team Manager Agreement Form


Drills found on the internet to help prepare


http://www.badminton-information.com/badminton-drills.html

youtube videos

Fitness Test for AWG Athletes

PART I: Training for these tests can be done by an athlete on their own time.
           
Strength: sit against the wall
  • This tests the strength in the lower body; primarily the leg strength. Athletes were asked to sit against the wall with a back flat against the wall and their legs bent at a 90 degree angle. The athletes will be timed as to how long they can retain this position.
 
Strength: push ups
  • This tests the strength of the upper body; primarily the arms and shoulders. All athletes were asked to do this from the kneeling position. Their back had to be straight and their nose had to touch the floor to count. The number of push ups done in 30 seconds will be recorded.
 
Speed: step ups
  • The game of badminton requires fast feet movement. A gym bench will be used. The step up has to be the heel to toe method – both heels must come into contact with the bench. This prevents the athlete from using the balls of their feet with the heel hanging off the edge. The athlete will be timed to see how many steps they can do in 1 minute. An athlete can practice this on a set of stairs.
 
Strength: jump ups
  • A gym bench will be used. Athletes are required to jump from the floor, both feet at the same time, onto the bench. Heels must contact the bench before returning to the floor. The athlete may be timed to see how many times they can do this in a minute. Athletes may practice this by using a set of stairs and jumping up the stairs, both feet together.
 
Strength: sit ups
  • This test will be used to test the strength of the mid section of the body. While a second individual is holding the bent legs and sitting on the feet, the number of sit ups completed in one minute will be recorded. The athletes’ shoulders must come back to the mat and both elbows touch the knees to count.
 
Aerobic: 20 minute non stop run
  • The game demands a high capacity for aerobic fitness. Athletes will be tested to see if they can run non stop for 20 minutes. See the next page for a plan on how to work up to being able to run 20 minutes non stop.
 
Running Sequence to be done 3 to 4 times each week to work up to a 20 minute run.
 
Week 1:     Start by running for 30 seconds then walking for 30 seconds. week. Do this for 20 minutes. By the end of the run, you will have completed 20 thirty second runs. 
 
Week 2:     Run 1 minute then walk 30 seconds this will be done for 21 minutes. By the end of the run, you should have completed 14 one minute runs.
 
Week 3:      Run 1-1/2 minutes then walk 30 seconds. This will be done for 20 minutes. By the end of the run, you should have completed 10 one-and-a-half minute runs.
 
Week 4:      Run 2 minutes and 15 seconds followed by 15 seconds of walking. By the end of the run, you should have completed 6 two minute, 15 second runs.
 
Week 5:      Run 2 and one-half minutes followed by 15 seconds of walking. Do this for 22 minutes. By the end of the run, you should have completed 8 two-and-a-half minute runs.
 
Week 7:      Run 3 minutes followed by 15 seconds of walking. Do this for 21 minutes, 45 seconds. By the end of the run, you should have completed 7 three minute runs.
 
Week 8:     Run 3 and one half minutes, followed by 15 seconds of walking. This will be done for 22 and one-half minutes. By the end of the run, you should have completed 6 three-and-a-half- minute runs.
 
Week 9:     Run 4 minutes, followed by 15 seconds of walking. This will be done for 22 minutes. By the end of the run, you will have completed 5 four minute runs.
 
Week 10:    Run 4 minutes, 45 seconds followed by 15 seconds of walking. This will be done for 20 minutes. By the end of the run, you will have completed 4 four-and-three-quarter minute runs.       
 
Week 11:    Run 7 minutes, followed by 30 seconds of walking. Do this for 22 and one-half minutes. By the end of the run, you should have completed 3 seven minute runs.
 
Week 12:    Run 9 minutes and 30 seconds followed by 30 seconds of walking. Do this for 20 minutes. By the end of the run, you should have completed 2 nine and a half minute runs.
 
Week 13:    Run for 12 minutes then walk for 30 seconds. Do this for 25 minutes. By the end of the run, you should have completed 2 twelve minute runs.
 
Week 14:    Run for 14 and ½ minutes then walk for 30 seconds, run for 5 minutes and walk for 30 seconds. By the end of the run, you should have completed one 14 and ½ minute run and 1 five minute run.
 
Week 15:    Run for 17 minutes then walk for 30 seconds, run for 5 minutes and walk for 30 seconds. This will take 23 minutes and by the end of the run, you should have completed one 17 minute run and one 5 minute run.
 
Week 16:    Run for 20 minutes non stop.
 
Week 17:    Run for 23 minutes non stop.
 
 
PART II: Tests for the Gym
 
Scramble Run:
  • This test will be used to test the athletes’ footwork and their ability to think of where to go next.
  •  The athlete will start with 6 shuttles at the T.  

 

 

 

 

  • The athlete will pick one shuttle up from the T and place it at A. All shuttles must be placed feathers down and the cork not in touch with the floor – not dropped or thrown. 
  • The athlete picks up a second shuttle from the T and places it at A. The shuttle that is already at A is picked up and placed at B.
  • A third shuttle is picked up from the T and placed at A. The shuttle that is already at A is then moved to B.  The shuttle that is at B is moved to C.
  • The fourth shuttle is picked up from the T and placed at A and the sequence continues resulting in a shuttle being moved from C to D.
  • The fifth shuttle is picked up from the T and the sequence continues resulting in a shuttle being placed at E.
  • The sixth shuttle is picked up from the T and placed at A. The sequence continues until the shuttle from E is moved to F.
  • Time is stopped when the athlete returns to the T and shuttles have been placed in the six positions on the court.

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