Badminton players need to be able to act in all directions and change directions quickly, smoothly and efficiently.
Proper jumps and landings
Learning how to jump and land with a proper technique can reduce your risk of sustaining a serious knee or ankle injury. Having fewer injuries can make you a better player!
Badminton is for everybody
In badminton, strength is not the most important requirement. It is more important to be agile and quick to react in order to do the right move at the right time.
Repetition
In badminton, 30% of all strokes happen overhead. Because of this, the shoulder is particularly vulnerable. So to prevent injuries, it is important to do exercises to build strength, mobility and stability in the shoulders.
The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.
There is no reason why children and adolescents should not train strength. On the contrary, it is beneficial with training strength for all age groups - as long as you do it correctly.
For athletes it is normal to be exhausted and tired following training and competition. But it is not normal to stay tired even after several days of rest.
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Side lunge3 x 8–16 repetitions
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Y3 x 8–16 repetitions
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Pull the sword3 x 8–16 repetitions
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Rotate and lift3 x 8–16 repetitions
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Medicine ball slams3 x 8–16 repetitions
