Hey Badminton Lovers! 👋 Are you tired of always being a step behind your friends on the court? We’ve been there, and we know how frustrating it can be. That’s why we’ve crafted a specialised 4-Week Badminton Training Plan, tailored just for beginners like YOU!
Imagine the look on your friends’ faces when you smash those shuttles with improved speed, precision, and agility. Our comprehensive guide is packed with professional tips and exercises that promise not just fast, but EFFECTIVE skill enhancement.
Worried about the complexity? Fear not! Every step of this journey is broken down into easy-to-follow instructions, ensuring a seamless, enjoyable learning experience.
We understand that every player is different, so we’ve infused adaptability into this plan, making it perfect for both males and females of all ages.
So here is our 12 Session, 4 Week beginner’s badminton training plan! Scroll down if you would like to download a pdf copy of the plan.
Session 1
| Focus | Duration | Instructions |
|---|---|---|
| Warm up | 10 mins | Jumping jacks and dynamic stretches. Objective: Increase heart rate. Instructions: Perform 50 jumping jacks, then stretch arms, legs, and torso dynamically for flexibility. |
| Footwork | 20 mins | Shadow badminton. Objective: Improve agility. Instructions: Mimic movements like lunging, jumping, and reaching without a shuttlecock. Focus on swift and precise footwork. |
| Grip & Serve | 20 mins | Practice different grips and serve techniques. Objective: Master basic serves. Instructions: Practice forehand and backhand grips. Execute high, low, and flick serves, aiming at specific court areas. |
| Cool Down | 10 mins | Static stretches. Objective: Relax muscles. Instructions: Stretch arms, legs, and back, holding each position for 20 seconds to reduce muscle tension. |
Session 2
| Focus | Duration | Instructions |
|---|---|---|
| Warm up | 10 mins | Running in place and arm circles. Objective: Increase heart rate. Instructions: Run around the court for 5 mins, then stretch arms, legs, and torso dynamically for another 5 mins. |
| Smash | 20 mins | Smash practice against the wall. Objective: Improve power and accuracy. Instructions: Player 1 (P1) & Player 2 (P2) practice smash shots against a wall, focusing on power and precision. |
| Defence | 20 mins | Block and lift drills. Objective: Enhance defensive reactions. Instructions: P1 attacks while P2 practices blocking and lifting shots. Switch roles after 10 mins. |
| Cool Down | 10 mins | Static stretches. Objective: Relax muscles. Instructions: Stretch arms, legs, and back, holding each position for 20 seconds to alleviate muscle tension. |
Session 3
| Focus | Duration | Instructions |
|---|---|---|
| Warm up | 10 mins | Skipping rope. Objective: Increase heart rate. Instructions: Skip rope with varying speed and intensity for 10 mins to boost circulation and cardio fitness. |
| Reflexes | 20 mins | Rapid shuttle feed. Objective: Improve reflexes and reactions. Instructions: P1 & P2 rapidly feed shuttlecocks to each other, focusing on quick returns and reflex enhancement. |
| Endurance | 20 mins | Long rallies. Objective: Enhance stamina and consistency. Instructions: Engage in extended rallies, aiming to maintain consistent and accurate shots. |
| Cool Down | 10 mins | Static stretches. Objective: Relax muscles. Instructions: Focus on stretching all major muscle groups, holding each for 20 seconds to reduce muscle tension. |
Session 4
| Focus | Duration | Instructions |
|---|---|---|
| Warm up | 10 mins | Shuttle runs and dynamic stretches. Objective: Increase heart rate. Instructions: Perform shuttle runs across the court, followed by dynamic stretches for legs and arms. |
| Accuracy | 20 mins | Target hitting with shuttlecocks. Objective: Improve shot accuracy. Instructions: P1 & P2 taketurns hitting shuttlecocks aiming at specific targets placed on the court. |
| Attack | 20 mins | Smash and drop shot drills. Objective: Improve attacking skills. Instructions: Practice smash and drop shots, focusing on technique, power, and placement. |
| Cool Down | 10 mins | Static stretches. Objective: Relax muscles. Instructions: Stretch arms, legs, and back, holding each position for 20 seconds to alleviate muscle tension. |
Session 5
| Focus | Duration | Instructions |
|---|---|---|
| Warm up | 10 mins | Jumping jacks and arm circles. Objective: Increase heart rate. Instructions: Perform 50 jumping jacks, then do forward and backward arm circles for 5 mins. |
| Defence | 20 mins | Block and lift drills. Objective: Enhance defensive skills. Instructions: P1 attacks while P2 practices blocking and lifting shots. Switch roles after 10 mins. |
| Footwork | 20 mins | Ladder drills. Objective: Improve agility and speed. Instructions: Perform quick steps, in and out movements, and side steps on a ladder laid on the court. |
| Cool Down | 10 mins | Static stretches. Objective: Relax muscles. Instructions: Stretch arms, legs, and back, holding each position for 20 seconds to reduce muscle tension. |
Session 6
| Focus | Duration | Instructions |
|---|---|---|
| Warm up | 10 mins | Shuttle runs and dynamic stretches. Objective: Increase heart rate. Instructions: Perform shuttle runs across the court, followed by dynamic stretches for legs and arms. |
| Agility | 20 mins | Ladder drills. Objective: Enhance footwork and speed. Instructions: P1 & P2 perform quick steps, in and out movements, and side steps on a ladder laid on the court. |
| Accuracy | 20 mins | Target hitting with shuttlecocks. Objective: Improve shot accuracy. Instructions: P1 & P2 take turns hitting shuttlecocks aiming at specific targets placed on the court. |
| Cool Down | 10 mins | Static stretches. Objective: Muscle relaxation. Instructions: Focus on stretching all major muscle groups, hold each stretch for 15-30 seconds. |
Session 7
| Focus | Duration | Instructions |
|---|---|---|
| Warm up | 10 mins | Jumping jacks and arm circles. Objective: Increase heart rate. Instructions: Perform shuttle runs across the court, followed by dynamic stretches for legs and arms. |
| Defence | 20 mins | Block and lift drills. Objective: Enhance defensive skills. Instructions: P1 attacks while P2 blocks and lifts the shuttle, then switch roles. |
| Attack | 20 mins | Exercise Drill: Smash and drop shot drills. Objective: Improve attacking skills. Instructions: P1 & P2 practice smash and drop shots, focusing on technique and placement. |
| Cool Down | 10 mins | Exercise Drill: Static stretches. Objective: Muscle relaxation. Instructions: Focus on stretching arms, shoulders, and legs, hold each stretch for 15-30 seconds. |
Session 8
| Focus | Duration | Instructions |
|---|---|---|
| Warm up | 10 mins | Running in place and dynamic stretches. Objective: Increase heart rate. Instructions: 5 mins of running around the court, followed by dynamic stretches focusing on legs and arms. |
| Reflexes | 20 mins | Rapid shuttle feed. Objective: Improve reflexes and reactions. Instructions: P1 & P2 rapidly feed shuttlecocks to each other, focusing on quick returns. |
| Endurance | 20 mins | Long rallies. Objective: Enhance stamina and consistency. Instructions: P1 & P2 engage in long rallies, focusing on consistency and placement of shots. |
| Cool Down | 10 mins | Static stretches. Objective: Muscle relaxation. Instructions: Focus on stretching all major muscle groups, hold each stretch for 15-30 seconds. |
Session 9
| Focus | Duration | Instructions |
|---|---|---|
| Warm up | 10 mins | Shadow footwork and dynamic stretches. Objective: Increase heart rate. Instructions: Perform shadow footwork for 5 mins, followed by dynamic stretches focusing on legs and arms. |
| Shot Accuracy | 20 mins | Target practice with shuttlecocks. Objective: Improve precision. Instructions: P1 & P2 aim at targets on the court, focusing on control and accuracy of shots. |
| Reflexes | 20 mins | Rapid shuttle exchange. Objective: Enhance reflexes and speed. Instructions: P1 & P2 rapidly exchange shuttles, focusing on quick reflexes and shot placement. |
| Cool Down | 10 mins | Static stretches. Objective: Relax muscles. Instructions: Stretch arms, legs, and back, holding each position for 20 seconds to reduce muscle tension. |
Session 10
| Focus | Duration | Instructions |
|---|---|---|
| Warm up | 10 mins | Jumping jacks and arm circles. Objective: Increase heart rate. Instructions: 50 jumping jacks and 2 mins each of forward and backward arm circles. |
| Defence | 20 mins | Defensive shot practice. Objective: Improve defensive shots. Instructions: P1 attacks while P2 focuses on defensive shots like blocks and lifts. Switch roles after 10 mins. |
| Smash | 20 mins | Smash technique refinement. Objective: Enhance power and technique. Instructions: P1 & P2 practice smash shots, focusing on power and technique refinement. |
| Cool Down | 10 mins | Static stretches. Objective: Relax muscles. Instructions: Focus on stretching all major muscle groups, holding each for 20 seconds. |
Session 11
| Focus | Duration | Instructions |
|---|---|---|
| Warm up | 10 mins | Running in place and dynamic stretches. Objective: Increase heart rate. Instructions: Run in place for 5 mins, followed by dynamic stretches for arms, legs, and torso. |
| Footwork | 20 mins | Advanced footwork drills. Objective: Improve agility and speed. Instructions: P1 & P2 practice advanced footwork patterns, focusing on speed and precision. |
| Strategy | 20 mins | Doubles coordination drills. Objective: Enhance teamwork and coordination. Instructions: P1 & P2 work on shot combinations and court coverage as a team, focusing on communication. |
| Cool Down | 10 mins | Static stretches. Objective: Relax muscles. Instructions: Stretch arms, legs, and back, holding each position for 20 seconds to alleviate muscle tension. |
Session 12
| Focus | Duration | Instructions |
|---|---|---|
| Warm up | 10 mins | Skipping rope and dynamic stretches. Objective: Increase heart rate. Instructions: Skip rope for 5 mins, followed by dynamic stretches focusing on flexibility and mobility. |
| Tactical Play | 20 mins | Scenario-based play. Objective: Improve strategic thinking. Instructions: P1 & P2 play out specific game scenarios focusing on strategy and tactical decision-making. |
| Endurance | 20 mins | Long rallies. Objective: Build stamina and consistency. Instructions: Engage in extended rallies to build endurance, focusing on consistent and accurate shots. |
| Cool Down | 10 mins | Static stretches. Objective: Relax muscles. Instructions: Stretch arms, legs, and back, holding each position for 20 seconds to reduce muscle tension. |
Grab your free download of our training plan!
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