How to structure your PERFECT WEEK of BADMINTON TRAINING

When you want to succeed in a complex game sport like badminton you need to develop skills in many different areas. With this video I want to help you to structure your badminton training the best possible way, no matter if you are just starting out or if you are experienced and already train on a daily basis.

---A few things I didn’t talk about in the video------------------------------------------------
THE WEEKEND
In all the plans I left out Saturday and Sunday as most players have matches during most of their weekends and most on court sessions take place during the week. After a tough week of training it is also ok to take 2 days off, especially if you ended your week with an intense multi shuttle session (remember the importance of rest), but of course these days also offer possibilities for training when you have no competition and feel that you have some energy left.
A thing you can always do is a light mobility and stability session, so maybe that is a good idea to start out your Saturdays and Sundays. Also a very easy and slow run could be an option to stay active and to speed up your recovery. You can also get on court but I would avoid intense sessions on Sunday so you can start into the next week of training with maximum energy levels!

ENDURANCE TRAINING
In the video I just quickly go over some of the key things about endurance training but the theory behind it is quite complex. There are different systems in our body that supply us with energy always depending on the intensity and duration of work. I tried to explain the most important aspects about the systems in a series of articles that you can find here:

ANYTHING ELSE?
Everybody has a different schedule and different circumstances to deal with, so it is impossible to give a perfect framework for everybody. If you have open questions how to optimize your weekly schedule let me know it in the comments and I will do my best to help you!

---Session Plans and More Videos------------------------------------------------------------------

Other videos I mentioned in the video:

---Social Media------------------------------------------------------------------------

For more Videos and content about my daily work as a player and coach follow me on social media:

[ayushmohanjena]

Thank you sir ur videos really helps me, I just found out ur channel maybe a yea ago and I saw ur all vid like 7tatcis, 3min vid of how to generate more power, how to clear and smash, about foot work and even about grip, simply I didn't knew anything about badminton, i literally learn everything from ur vids. Ur vid made me a someone way wayy better than a casual player as I was at start, and compair to other channels u always teach in a detailed and accurate way, i watched many other channels but u are the (well this is totally my opinion idk about someone els, cause ur vid helped me in everything than other channels). ❤️❤️ I m just simply telling you that, Thank so ❤️Much.

[twisted]

Loved the vid man, very practical and straight to the point. I go for badminton training on tuesdays, thursdays and saturdays where my coach makes me do tactics, endurance, techniques, etc. I've been wondering how I can practically use the other 4 days of the week and your video is a godsend! I'm planning follow your mobility, stability, strength and footwork practices on wednesday and friday and go for a run on mondays

[JoanSailor]

This a a gem! I really needed this to know how fit in my strength workouts (injury prevention). Thank you so much!

[abdurrakhmanhamidal-azhari]

Thanks for the video. Great video as always.

I wanna share my experience in having only 1 court session per week.
I'm playing badminton as a hobby, and due to the limitation of court availability and schedule, My friends and I can only play once a week (3 hrs per session). Usually, we play men's double.

Due to the number of players and time limitations during the session, we usually didn't have enough time to practice each basic technique separately (only 5 mins to warm up). Therefore, we usually combine the footwork and stroke practice together. Each pair uses half the court (similar to warming up in men's double match, one pair use the right half, the other use the left half) but we use some kind of alternating pattern for each pair, such as (smash > net > lob/backhand lift > drop defense > net > repeat, for each player) while moving to the front and back alternatively according to the stroke.

For higher tempo, we can use (smash > lob/backhand lift > drop defense > repeat, for each player) pattern. For easier stroke, we can change smash into a drop shot instead, so the pattern will change into (drop shot > lob/backhand lift > net > repeat, for each player).

Example: Player A drop shot > B net > A lob/backhand lift > B drop shot > A net > B lob/backhand lift > repeat

That way, usually we can maximize our basic techniques training while using a minimum amount of time. Man, I wish we have more time to play lol. Hope that helps.

[bryanchun]

Aloha Coach Tobias, great video, so appropriate for the start of 2022. Provides me with structure for setting new goals for this year. Thanks and stay well.

[ThuNguyen-bqvy]

Great video! As I gradually grew in badminton, I found that it's not enough to go to training sessions and follow along whatever my coach plans on the day for me. Thanks for showing me how to structure a week. This gives a lot of clarity!
One question - can you share the link to the series of articles about different energy systems? I don't see it in the description.

[imjustakidSP]

Great Content, very practical and helpful ❤️

[shyamwhite]

Thank you for sharing this video and it will be interesting and knowledge for us.

[julesvanhees]

Thx for the amazing content you have been putting out. I just have one simple question. How does the perfect mobility and stability day look like. And for a strength day how intense should i go and whats muscles are best to focus on? I think you can make some great vids out of these questions to! Keep it up

[shabnamfalkay]

This is what I was looking for…. To improve …. I was totally confused whether I should increase the number of sessions per week or do some strength training as well in between sessions….. I got the answer …. Thanks a lot !!!

[Impulsage]

No more questions, just wanted to stress how important it is to listen to your body to prevent injury (which can be nagging pain for months),
which is what I'm focusing on right now. Just go on a day to day basis and if a certain body part feels not as fresh as one day (or other specific time frame), you already broke it down and the training effect comes from good sleep and remember to eat enough 💪💪

[ajaysinghyadav]

Thank you for this video i am searching for this video for a year thanku alot sir

[annaka]

Thank you! I have been searching for such content!

[loinguyen.youtube]

Thank you so much, Tobias. Your channel is good. Great great great videos.

[nischithraghav]

Thank you for your advices most useful

[bitdefend]

You provides very useful contents that I need. Respect! <3

[byinwix]

I've learn more to day's video thanks

[goonjtheband]

Thankyou for providing such important and minute details for every aspect of badminton which is really helpful.I have a question I have only 1 hour a day for oncourt training and I can manage to have another hour for off court session.so how can I schedule my sessions to make best out of it.Thanks already.

[CarlosCarvajal]

Thank you for another great video, Tobias!! 😁
I'm lucky enough to be able to train every day if I want to, and even twice a day some days, so I'll sure be putting these into practice 💪.
How about when you have a tournament on the weekend? True story, these next 2 weeks I have tournaments on the weekends. I play singles on Saturday and men's doubles on Sunday on the first tournament, and mixed doubles on Saturday and men's doubles on Sunday on the second tournament. How do you modify the weeks? For this week I'll skip the Endurance training on Friday, then tournament 1, and what then? Would one day off be OK, and do Speed & Agility on Tuesday and Technique & Tactics on Thursday, to then go to tournament 2? And after tournament 2, knowing that the next weekend is for resting, do I take also one day off and do Speed & Agility on Tuesday, Technique & Tactics (or Matches) on Thursday, and Endurance on Friday, or something else?
Sorry about the long question, but your video couldn't have arrived at a better time for me, hahaha ^^

[usefullforhumans]

Yeah 😊👍 great tobias but what fitness of advanced like speed I want all work outs plz