Weekly Schedule of a Badminton Player(Physical Training)

To be a successful badminton player ,first we have to set a schedule for our training,without  schedule we can’t achieve what we want or consistency in our game.
            Schedule contains Physical Training,Game Tactics,Proper diet,Proper rest etc We should Practice 6 days in a week,let Sunday should be the day of rest

Physical Training

1.Monday-Sprint.This will raise your speed around the court,Build stamina and also help in your footwork.Your game will be almost 30% increased by doing sprints.The sprints should be done in a proper way to get better result.The sprints should of 100 m.We should do 3 sets of sprints ,each set contains (100x10).A 2 minute rest between every set.

2.Tuesday-Weight Training.This will build  strength in your body.It is the major requirement of physical training and every player do this ,for example see the body posture of Lin Dan,Lee Chong Wei etc.This will help you in smashing and backhand clear(a general problem).This will make your smash lighting fast. Way to do-Go to gym and pick up any 12 exercise(6 for hands & 6 for legs)like push-up,pull-up,bench-tress etc.Do 3 sets,Each set contains (12x10).You can take 2 minute of rest after 1 set.

3.Wednesday-Agility.Agility means your ability to reach at every shot early.It is also Basic need of a athelete.This will help you to reach in every corner of the court very early than before.There are too many exercises for agility like hi-heels,hi-toes,neck-strech,Standing jump etc

4.Thursday-Endurance.Endurance means power of enduring.It will raise your stamina at a great extent.If you have more endurance than your opponent,you can sourly make him to play risky shots or errors. Way to do-Run at your 80% speed for 200 m and 100m slow and then 200m at 80% speed and then 100m slow.Do 10 sets of this,each set contains (200m fast-100m slow) Now Run at your 80% speed for 400m and 200m slow.Do 5 sets of this ,each set contains(400m fast-200m slow).3 minute rest after doing first 10 sets. Precaution-Must do Good Streching and warm up before doing this to avoid injuries and pain.

5.Friday-Weight-Training.As I said Weight Training is major in physical training so it should be done 2 times in a week.Do it as I described above.
6.Saturday-Interval Training.It means Running In different direction quickly  by seeing Directions Shown By hands of other person standing in front of you.

7.Sunday-Complete Rest

Diet plays also very important role in growth of our body.About Diet in Next post. 

See you

Your Sincerely 

Pradeep Sheoran