Total Strength Training for badminton

Some questions:

1. Is there any evidence showing that general explosive upper body exercises translate into improved power on the court? If so, could this be detrimental to the accuracy and control of strokes?

2. What season do you train the badminton players? If off-season, do they not train badminton and focus solely on physical preparation? If in-season, how do you manage physical training sessions with practising the sport in terms of fatigue, periodization, etc?

3. How do you balance unilateral and bilateral exercises in your programmes? Both types in each workout? Alternate within a week? It looks like the videos have bodyweight unilateral exercises. Do you do loaded ones as well like heavy lunges or bulgarian split squats?

 

Thanks for the link, great to finally get some reliable information on strength and conditioning training from people who work with badminton players. Too much of the suggested training programs/exercises I have seen on these forums are straight out of mens health magazine and designed for body builders.
The players I work with do most of the exercises that are talked about in the article and I follow similar protocols in relation to training variables such as reps and sets.
keep up the great work guys

 

whao thanx for the links...

at the end, he mentioned that he has catalogued injury preventive exercises...do you know when he might published that!?

thnx!

 

great article, exactly what i was looking for! thanks a lot!

 

That's a good article Brendan. Bookmarked for reference.

 

I was wondering why your exercises are so low in rep range. I understand you need to get the power but I would expect also that muscle endurance is an important factor. Wich you train, in my believe, in a rep range of 15/20 and higher. I was wondering why you choose for only max strenght and not for a combination of both.

If you would do a combination, how would you inplant that in a schedule?

Is it also possible to combine the weight training with agillity exercises? Cause in the article it says agillty work should be done one the court.

If you would combine these two, how would a training look like. Would you it be like some kind of circuit?

 

Endurance can be trained away from the weights: you can do an all-over cardiovascular exercise like the cross trainer or rowing machine, where the resistance is adjustable.

The kind of muscular endurance you get with high reps would only really apply to legs, as they are the only things that are in constant motion during the game.

 

The kind of muscular endurance you get with high reps would only really apply to legs, as they are the only things that are in constant motion during the game; shot-making muscles are probably better trained in the "power band", as they have to be applied to extreme acceleration.

Double post - oops!

 

Thank you for this link!