Any Badminton training program must concentrate on both the physical and mental aspects of badminton.
The physical training part in badminton training program is very important for the following reasons:
1. Of all the racket sports, badminton ranks as the fastest racket sport.
2. Being a fast paced sport, it involves quick reflexes, good body balance, excellent reach, quick recovery time and boundless stamina to excel, all of which are attainable only with proper badminton physical training programme.
3. There are no rest intervals between prolonged rallies. So, a player needs to be in fit to withstand the physical strain, otherwise he is liable to lose long rallies
The mental component of badminton training program is also equally important: having a liking for the game, thinking positively, ability to assess your opponent and playing for pure enjoyment and with a fit body enhances your self-confidence.
Physical training programme should include the following:
1. Aerobic training
2. Plyometric exercises
3. Retrieving the shuttle
4. Sprinting for the birdie
5. Ball throw involving the partner
7. Strength training
As we all know, aerobic training can take the form of brisk walking, jogging, swimming, skipping and full body workout without weights.
Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This training focuses on learning to move from a muscle extension to a contraction in a rapid or “explosive” manner, such as in specialized repeated jumping. Plyometrics are primarily used by athletes, especially martial artists, sprinters and high jumpers, to improve performance, and are used in the fitness field to a much lesser degree.
Retrieving the shuttle involves placing many shuttles in all portions of the court and then sprinting all over the court to retrieve them, placing all of them in one selected place. The timing should be noted each time to assess your reaction speed.
Ball throw involving the partner is practiced with you standing facing the stands in the baseline and requesting your partner to throw the shuttle to your side of the court. Once they throw the shuttle, you turn towards the court and try to meet the shuttle with your racket.
Directional involves running in any direction as instructed by your partner within the court. The directions may be left, right, front or back.
Strength training, as the name implies, uses weight to train, tone and increase the power of muscles throughout your body. You can use your own body as weight or use dumb bell and bar bells to do them.