Broadly speaking badminton training is similar to conditioning for the other racket sports such as tennis and squash.
A simple movement analysis however, reveals a few key differences that will affect the competitive badminton players training regimen
Many shots in badminton are played overhead more so than tennis or squash for example. Badminton players also rely much more on the wrist flexors for generating power compared to tennis players. While this may not lead to a vastly different training program, exercise selection and the percentage of time dedicated to some exercises over others will change.
The average rally length at an elite badminton level is 6-8 seconds and is interspersed with rest periods of about 15 seconds (1). Individual rallies would place a high demand on the anaerobic, alactic energy system with several back-to-back rallies relying on recovery of the creatine phosphate pool (2,3).
As a badminton match lasts at least 45 minutes (1), short, intense periods of activity are underpinned by aerobic endurance. Clearly, speed and agility play a crucial role, and lateral movements are called upon to even greater extent than in tennis.
Finally, strength and explosive power conditioning should form a fundamental part of a badminton training program necessary to maximize speed about the court and powerful overhead smashes.
The articles below, examine each of the components of fitness important in a badminton training plan, along with suggestions for exercise selection and training sessions.
Badminton Training Articles
The Sport-Specific Approach to Strength Training Programs
Most sports men and women can benefit from some form of strength training. However, strength training for sport is very different to traditional weight lifting. This guide covers the foundations of developing a badminton-specific strength plan…
How To Design Resistance Training Programs For Athletes
The specifics for designing a strength program for sport are covered in this step-by-step guide…
Power Training for Athletes
Badminton players require both upper and lower body power. There are several ways in which basic strength can be converted into explosive power. Here they are…
Plyometric Training for Sport-Specific Power
Incorporating plyometrics into a badminton training program is an effective way to increase upper body power for smashes, drives and baseline shots. Plyometrics can also be used to improve lower body power – helping to increase speed and agility around the court…
Core Strength Conditioning For Athletes
The muscles of the core region act as a link between the upper and lower body. The stronger and more ale they are, the greater the synergy of movement can be. Core strength is essential for top badminton players…
Muscular Endurance Training
Badminton often consists of several back-to-back rallies with minimal rest periods in between. The ability to create same level of strength and power in each rally throughout a game is a function of the player’s strength endurance…
Interval Training for Sport-Specific Endurance
A typical badminton match lasts at least 45 minutes so players must possess good aerobic endurance. However, going for a long “steady-state” run does not reflect the demands of the sport. Instead an interval approach to endurance training is more suitable…
Agility & Quickness Exercises
Agility training allows badminton players to move around the court quickly reaching more shots…
Ladder Agility Drills for Quick Feet & Coordination
Use these ladder drills as part of your badminton training plan to improve foot speed and co-ordination on court…
Badminton Training in the Off/Closed Season
Badminton players, like all serious sports men and women, require a scheduled break from playing and training. However, doing nothing at all in the off-season is not only a waste but can be detrimental in the long run…
Flexibility allows badminton players to move around the court with agility and finesse and helps in reaching more shots. Use these stretching exercises after a game or training session to increase your range of motion…
1) Badminton England. Fitness training in badminton. http://www.badmintonengland.co.uk/. 2002
2) Majumdar P, Khanna GL, Malik V, et al. Physiological analysis to quantify training load in badminton. Br J Sports Med 1997;31:3425
3) Cabello Manrique D, Gonzalez-Badillo JJ. Analysis of the characteristics of competitive badminton. Br J Sports Med. 2003 Feb;37(1):62-6
Jacky has a degree in Sports Science and is a Certified Sports and Conditioning Coach. He has also worked with clients around the world as a personal trainer.
He has been fortunate enough to work with a wide range of people from very different ends of the fitness spectrum. Through promoting positive health changes with diet and exercise, he has helped patients recover from aging-related and other otherwise debilitating diseases.
He spends most of his time these days writing fitness-related content of some form or another. He still likes to work with people on a one-to-one basis – he just doesn’t get up at 5am to see clients anymore.