Strength training – a sample plan for the home

In addition to the important basic endurance, units should also be a regular strength training in addition to the Badmintontraining performed – as protection for joints and ligaments and as a basis for more power. With a small tool also quite feasible at home!

badminton strength training

The following plan was used in the summer training for the Hamburg youth players in the past unit – with proven exercises and shuttlecocks to play against the wind, which in particular the shoulder and the hip-knee area should build muscle and thus protect. Only the own body weight is used, a tube, similar to a Thera band but with handles, and optionally a jump rope. If you’re looking for more exercise, you’ll find it in Strength Band Training, a very good English book with lots of illustrations.

The power plan is to be completed two to three times a week depending on the goal, the circle should be at least twice, better three times to go through. I admit, 6 times as marked in the plan is perhaps something upscale. Optionally, in the end, a small jump circle can be druchgeführt: double jumps with the goal five passes of one minute to complete without error. I can recommend a jump rope, which swings a little faster than a normal cloth rope gives.

It should also be noted that the exercises are practiced with a qualified trainer or that you have your training group practiced several times under supervision and correction – quality first. In the tube exercises, it is important to note that the tube is checked before use and only fixed or placed in really firm places.


Altogether it concerns a strength training plan, which is to be settled depending on training condition and elected tube resistance in Kraftausdauer or maximum force range – as an indication for the number of repetitions for the exercises without special indication: one should lie between 10 and 15, if necessary Shorten or extend tube resistance.


Speed ​​training on the field

Here I would like to introduce an exercise that I have often used in my “young” years of coaching to improve onset in the field, had forgotten in the meantime and now rediscovered for their own training.

The exercise “line anticken and sprint to the net” I originally from my “old”, because first Badmintontrainer and good friend Arne Dikall (TSV Schwarzenbek) took over.


The procedure is the following: the practicing ticks with the bat the rear boundary line of the badminton field and starts just at this moment in the front field to there the briefly thrown ball as Netzdrop playback.



Important are the following points:


1) Explosive impression with the rear leg (foot tip parallel to the lines)

2) Maximum strong and fast start movement into the front field (short sprint)

3) High meeting point at the net by an outstretched arm

4) balance in the meeting point by vigorous lunge (this point is the most difficult and requires some practice, but is essential for the game)

5) Slow return or gear to the starting position (break ratio approx. 1: 4)


The player or training to throw has to throw the ball at the moment in which the practitioner touches the line – the Zuwurf has to be made close to the net, the height can be adjusted depending on the skill level of the exerciser.


As stress normative 2-4 passes of 5-10 per side (forehand or backhand) are recommended, the larger the circumference, the more attention must be paid to the recovery between the series (eg controllable by 1 thrower, 1 exerciser and 1 Ballsammler, the three-way exchange).