Advanced Training Methods for Badminton Players
I often get asked about advanced training methods for badminton players. This question pops up in my Instagram DMs quite a bit, and it always cracks me up. Why? Because coaches and players looking for advanced training methods often haven't mastered the fundamentals yet.
If we look at athletes at the top of their sport, their strength and conditioning (S&C) programs and movements are very similar, if not identical. Why? Simply because mastering the fundamentals just works. There’s no secret magic exercise that all pros are doing. They’ve just mastered the basics and occasionally mix things up for novelty, like trick shots on the badminton court.
What Are the Fundamentals?
The fundamental movements every athlete should master are:
Throws: This movement pattern helps improve your explosive power and coordination, crucial for powerful smashes and producing power in punchy clears.
Push: Exercises like the bench press and overhead press develop upper body strength, essential for powerful shots and overhead movements.
Pull: Pull-ups and rows strengthen your back and biceps, enhancing your ability to execute strong backhand shots and maintain proper posture, while helping to keep the shoulders healthy.
Squat: Squats build leg strength and stability, improving your lower body power for jumps and quick direction changes on the court.
Hinge: Deadlifts target the posterior chain, which includes your glutes and hamstrings, crucial for explosive movements and reducing the risk of injury.
Lunge: Lunges mimic the dynamic movements in badminton, enhancing balance, coordination, and unilateral leg strength, which is vital for lunging and reaching shots.
Sprint: Sprinting drills boost your speed and agility, helping you cover the court quickly and efficiently.
Stay patient and consistent with these fundamentals to achieve greatness. Most professionals aren't doing fancy exercises or advanced training methods—they've simply become advanced in the fundamentals.
Observations from Viktor Axelsen training
Take Viktor Axelsen, for example. For cardio, he practices footwork on the court or rides a bike to recover between sessions. What’s so advanced about that? The only thing that’s truly advanced is his determination and consistency.
Gym vs. Court: Different Skills, Different Environments
One thing badminton players need to understand is that being advanced on the badminton court doesn't mean you're advanced in the gym. The gym is a different environment, and being able to move heavy weights or perform power cleans, snatches is a completely different skill from swinging a racket. Lifting is a sport in itself, with various modalities such as Olympic weightlifting, CrossFit, powerlifting, bodybuilding, and more. Each has its own skill set, so looking for advanced training methods may not be the best use of your time in the gym.
Assessing Your Level in the Gym
As a strength and conditioning coach, here’s how I categorise experience levels in the gym:
Beginner: Lifting for less than a year.
Intermediate: Lifting for 1-3 years.
Advanced: Lifting for 3+ years and able to back squat twice your body weight.
Just as you spent years on the court perfecting your shots, the same training process applies in the gym.
Focus on Fundamentals
So, what should you do? Focus on becoming advanced in fundamental movements such as:
Squat movements (Goblet Squats, Overhead Squats, Front Squat, etc)
Deadlift (Trap Bar is my go to, but any other variation can work, RDLs are great for posterior chain)
Overhead Press (Focus on dumbbell variations on overhead presses)
Bench Press (I would also suggest doing this with dumbbells as it allows a greater ROM)
Bent Over Rows and any other row variations
Pull-Ups, Chin ups are great, focus on slow eccentrics.
Deep Range of Motion (ROM) Push-Ups, I normally like to place my hands on 2 kettlebells
Lunges, one of my favourite variation with badminton players is overhead lunge for core and shoulder stability.
Mastering these basic movements will provide a solid foundation for your training and significantly improve your performance on the court. Each of these exercises contributes to building power, strength, and stability, which directly translates to better performance in badminton. They also help in strengthening ligaments and muscles, reducing fatigue, and preventing injuries.
Conclusion
Remember, consistency and patience are key. Advanced training methods aren't about complexity—they're about doing the basics really well. Master the fundamentals, and you’ll see significant improvements in your game.
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