How to structure your PERFECT WEEK of BADMINTON TRAINING

Рет қаралды 51,320

2 жыл бұрын

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-----------------------------------------------------------------
On my website you can find all the plans I showed in the Video: www.tobiaswadenka.com/2022/01...
For home Workouts I also made a specific site with filter function so you can have a look here: www.tobiaswadenka.com/workouts/
Other videos I mentioned in the video:
Badminton Home Gym for little money: • Badminton Home Gym for...
6 Steps to make your Badminton Racket Skills work in a Match: • 6 Steps to make your B...
--Social Media-----------------------------------------------------------------------
For more Videos and content about my daily work as a player and coach follow me on social media:
Facebook: / tobiwadenka
Instagram: / tobiwadenka
Twitter: / tobiwadenka

Пікірлер: 77

@annaka7027 2 жыл бұрын

Thank you! I have been searching for such content!

@loinguyen.youtube Жыл бұрын

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

@imjustakidSP 2 жыл бұрын

Great Content , very practical and helpful ❤️

@ayushmohanjena1476 2 жыл бұрын

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.

@tobiaswadenka8435 2 жыл бұрын

Thank you so much 🤩 so happy that the videos made a difference for you!! Hope they will also help you in the future! Keep it up and all the best to you 😊

@ThuNguyen-bq8vy 2 жыл бұрын

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.

@bitdefend1 2 жыл бұрын

You provides very useful contents that I need. Respect!

@shyamwhite3094 2 жыл бұрын

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

@twisted314 2 ай бұрын

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

@Holmeswannabe 2 жыл бұрын

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

@tobiaswadenka8435 2 жыл бұрын

Great that you find it useful! 🤩

@bryanchun5491 2 жыл бұрын

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.

@valpuia3698 Жыл бұрын

😮

@julesvanhees548 Жыл бұрын

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

@beolgyo.cognac Ай бұрын

I love this video, thanks coach👍🏻🇰🇷

@ajaysinghyadav6185 2 жыл бұрын

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

@abdurrakhmanhamidal-azhari812 2 жыл бұрын

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.

@tobiaswadenka8435 2 жыл бұрын

Great tip! Thanks a lot for sharing, these patterns are a great way to work on many technical aspects of the game! 👍

@Impulsage 2 жыл бұрын

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 💪💪

@user-by9in8wi4x 7 ай бұрын

I've learn more to day's video thanks

@goonjtheband1 2 жыл бұрын

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.

@nischithraghav583 2 жыл бұрын

Thank you for your advices most useful

@tobiaswadenka8435 2 жыл бұрын

Thanks, glad you like it and hopefully it will help 😊💪

@uocthanh4732 Ай бұрын

Thank you 👍

@sammersrivastava5921 2 жыл бұрын

very helpful video sir

@ClickEnglish1 Жыл бұрын

Super! Danke schön!

@shabnamfalkay4215 2 жыл бұрын

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 !!!

@tobiaswadenka8435 2 жыл бұрын

Awesome I love to hear that! Keep it up and let me know if any questions pop up ☺️

@Krisztofski 2 жыл бұрын

Nice one, Tobias!!

@tobiaswadenka8435 2 жыл бұрын

Thank you 😊

@amlanswain1 Жыл бұрын

Excellent…

@sameerashrivk790 Жыл бұрын

Super tips

@krishnagupta3212 2 жыл бұрын

Awesome video 😍😍

@tobiaswadenka8435 2 жыл бұрын

Thank you! 😊

@girishbhatt7759 2 жыл бұрын

Thank you bro ❤

@tobiaswadenka8435 2 жыл бұрын

You are welcome 😉💪

@PremKumar-ct7rj 2 жыл бұрын

Great🔥🇮🇳

@racer6843 2 жыл бұрын

you are sooooooo underrated

@LARON-S 2 жыл бұрын

Nice video

@usefullforhumans5985 2 жыл бұрын

Yeah 😊👍 great tobias but what fitness of advanced like speed endurance;chore;strength;stamina I want all work outs plz

@Fedibow 2 жыл бұрын

Thanks so much for sharing your knowledge wth us ! 2022 can't start any better ! You make things so simple to understand ! What do you think if I replace running/cycling by skip roping ? Is it better for badminton ? If it is, how should I organize my roping session ? Thanks again for the video sir

@tobiaswadenka8435 2 жыл бұрын

Thank you! I think rope skipping is great for badminton as you especially work your calfs in a reactive way with short contact times but it also puts a lot of stress on your legs so start slowly with maybe just 1 time 10-15 minutes per week and slowly increase the amount of jumps and sessions. Otherwise you have a quite high injury risk in my experience when you add too much rope skipping to the normal badminton training

@Fedibow 2 жыл бұрын

@@tobiaswadenka8435 ok ! Thanks so much for your answer !

@CarlosCarvajal86 2 жыл бұрын

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 ^^

@tobiaswadenka8435 2 жыл бұрын

Perfect timing 💪 it depends a little on how hard the tournament is and how you feel afterwards. I had the feeling that i regenerate better if I do some very light technical training with some mobility exercises on monday. If you are fresh again on tuesday you can go for speed again, if not wait with it a little longer as it only make sense when you can work with max speed in the exercises. In general during those weeks in between mutliple tournaments i would use fewer reps and shorter sets/lower intensity for most of the on court and off court sessions to stay fresh but not reduce the number of sessions too much. The goal is to keep your form that you built through the weeks prior (prepardness) but to peak by being 100 fresh during competition (readiness)

@CarlosCarvajal86 2 жыл бұрын

@@tobiaswadenka8435 Thanks for your detailed reply! 😁 It's super clear. Then, I'll try the very light technical training with mobility on Monday and evaluate on Tuesday what to do next 💪🏼

@Sweaty_23 2 жыл бұрын

Love the upload! How's everything going for you over at Germany?

@tobiaswadenka8435 2 жыл бұрын

Thank you! 😊 i am lucky that the training runs quite normal at my center here but a lot of tournaments are cancelled and there are still a lot of restrictions for sports and events

@Sweaty_23 2 жыл бұрын

Stay safe buddy, we're in this together

@boodplay8613 2 жыл бұрын

Do you think when we repeat some things (for example footwork) we will better move in matches? How I can practice smash or net shot if I am alone?

@animefilms3235 8 ай бұрын

Hello coach Tobias, first of all I just want to say that this is an amazing video. I just have a question, I am 15 years old and I have one training session per week by coaches who already plan what we are going to do, so I don't really have a chance of practicing my weaknesses or even learning new tactics on court as you said in the video, although there are two open sessions per week, I can't find a feeder since most of the people who come play for leisure or just want to play for fun. I do physical exercices at home (stability, mobility, etc) but I can't really practice new tactics. Do you have any suggestions? Thanks a bunch

@tobiaswadenka8435 8 ай бұрын

Thank you for your kind words! Maybe as an idea for your open sessions: Set yourself a target or give yourself some restrictions. For example you decide to play without smash to find other ways and shots to score or to be more patient. Especially when you play against weaker opponentes these restrictions will help you to get more out of your training and you also don't have to tell the other one what you are doing. But maybe you can also convince your training partners to play some tactical games with restrictions for both of you (different court size, shots that give double or triple points, etc.) that will bring more tactical awareness into your games

@animefilms3235 8 ай бұрын

Thank you very much coach, I will implement what you advised me. Have a good day :)@@tobiaswadenka8435

@himanshujoci 2 жыл бұрын

Hi i have a question during china jump going back should we go back on the toes and land on the toes and in scissor jump we should go back in toes and land on toes or heels and which foot will come first in scissor jump im a right handed player...

@tobiaswadenka8435 2 жыл бұрын

The left foot usually lands first when you do a scissor jump. When you go back try to stay more on the front foot to move more light footed. The landing depends on the height of your jump and the power in your legs and your weight. When you jump very high and if you are not super powerful and light at the same time you will most likely touch the floor with you heels. One player that moves extremly on the toes is my team mate misha Zilberman. I did a video with him just recently, so maybe check that out 😉

@dr.jessiephilip132 Жыл бұрын

Is it possible to ask questions regarding training programs

@tobiaswadenka8435 Жыл бұрын

Sure go ahead

@tufaniart5953 2 жыл бұрын

Hi my question is can do mobility workout on Sunday when there is no training because on training days there is no time?

@tobiaswadenka8435 2 жыл бұрын

Yes you can do mobility every day 👍

@SamSam-xx6dv 2 жыл бұрын

What about Tapering, before a tournament?

@tobiaswadenka8435 2 жыл бұрын

I think in general tapering is important when you train a lot and then you should taper not only before a tournament but on a regular basis. But I think most players automatically often have some weeks with less intense training or fewer sessions if they are not on a pro or semi pro level (holidays, other appointments...) so there is no real need for specific taper weeks

@jasonurroz570 2 жыл бұрын

Question: What happens when your training facility only has 4 courts and people are always playing on those courts and the ability to "feed shuttles" and work on skills is limited? How can you "practice" under those situations?

@tobiaswadenka8435 2 жыл бұрын

That is quite tricky. There are a few ways how you can practice basic skills alone by just playing the shuttle up, or I also made a few videos how to practice racket skills at home. But in the end there is a limit what you can do off court. I think in your case warm up is super important and maybe you can squeeze in just 10min skill training before everybody starts training

@jasonurroz570 2 жыл бұрын

@@tobiaswadenka8435 Thanks for the reply. I also tend to "practice" specific skills when I get paired into games with lesser players. I look for ways to work on certain shots (i.e., backhand cross court drop shot) or skills (i.e., fast, flat exchanges), while also providing my opponents with the opportunity to hit shots.

@suhan7863 2 жыл бұрын

my coach tells me to run 30 minutes continues everyday and even my speed on coart is improving even endurance is improving through running 30 minutes everyday should I stop it pls reply

@tobiaswadenka8435 2 жыл бұрын

As I said in the video there are a few reasons why i would not recomment excessive and daily running but it depends on the way you run and what you do throughout the rest of the week. If you feel good with it and if you have enough energy for your on court sessions that it can't be too bad

@titikshashoots4479 2 жыл бұрын

My daughter is 12 years playing badminton for 3 years for weekly 5days.. for past 3 months she is doing fitness 6 days a week in morning.. is it OK with a rest a day in a week ..

@tobiaswadenka8435 2 жыл бұрын

What type of fitness is she doing? If it is something intense all the time then one days rest is nit enough but if she has a good mix (some days just a light mobility session for example) and if she is very fit it could be possible

@advap5634 2 жыл бұрын

i need help in making a schedule, i do racket training 7 days a week somedays i train for 3 hours and sometimes i train for 7(this is usually less intense and focuses on my footwork).I do about 150 pushups 300 squats(50 on toes) and i 100 crunches. This is needed but i often strain myself, this week i injured my back up to a point where i could not even move. Can you help me make a suitable timetable that shocks my muscles and has enough training but not too much to strain me.

@tobiaswadenka8435 2 жыл бұрын

First of all i would recommend to add a more different physical exercises as your are missing out a lot of different aspects if you are just doing those 3 exercises and I would add in mobility exercises as well. Another important thing: a fixed number of reps maybe easy to handle and remember but if you want to maximize the effect of your physical exercises you have to variate the reps and also the exercises. In the beginning your number of pushups will maybe have a good effect but when you get used to it there will be almost no more improvment. In terms of on court training it is not only about the time but also the quality of practice. 7 hours sounds like a crazy work load that not even pro athletes use on a regular basis. Remember the importance of the breaks in between your sessions

@advap5634 2 жыл бұрын

@@tobiaswadenka8435 Thank You for the suggestion will implement it into my schedule, what are the other physical exercises that will help improve strength and mobility of hips.