training sport triathlon natation

Strength for Badminton

The Best Strength Training for Badminton : - Badminton players need to possess a variety of fitness capabilities to be successful. Cardiovascular fitness, flexibility, agility, power and strength are all desirable traits that can be developed with regular training. Strength training for badminton should be as sports specific as possible, and your program should reflect the demands of your sport while still leaving sufficient time and energy for playing practice .

training badminton

triathlonplanProfessional training

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Macrocycles 1 & 2

triathlonplanHigh Level training


Macrocycle 1 Macrocycle 2 Macrocycle 3 Macrocycle 4 Macrocycle 5 Macrocycle 6

Macrocycle 1 Macrocycle 2 Macrocycle 3 Macrocycle 4 Macrocycle 5 Macrocycle 6

Macrocycle 1 Macrocycle 2

Macrocycle 1 Macrocycle 2 Macrocycle 3 Macrocycle 4 Macrocycle 5

Macrocycle 1 & 2

triathlonplanYouth training


Youth Workout 01 Youth Workout 02 Youth Workout 03 Macrocycle 1 Macrocycle 2

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triathlonplanAge group training

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Active Rest Period Macrocycles 1 & 2  Foundational training Macrocycle 1  Foundational training Macrocycle 2 Functional training Macrocycle 1 Functional training Macrocycle 2  In-Season training Macrocycle 1 In-Season training Macrocycle 2 Pre-Season training Macrocycles 1 Pre-Season training Macrocycles 2

Specific workouts and exercises for specific muscles

The best strength and conditioning exercises, The Best Abs Workout circuits, Stability Ball Best Exercises workout, Healthy Back, Dynamic Warmup, Agility, Plyometric, Vertical Jump

 Strength conditioning workout abdominal  Strength conditioning workout Stability Ball  Strength conditioning workout Back Healthy Strength conditioning workout Dynamic Warmup       Strength conditioning workout Vertical Jump  Strength conditioning workout Plyometric   Strength conditioning workout Agility

Badminton is a racquet sport played by either two opposing players (singles) or two opposing pairs (doubles), who take positions on opposite halves of a rectangular court that is divided by a net. Players score points by striking a shuttlecock with their racquet so that it passes over the net and lands in their opponents' half of the court. Each side may only strike the shuttlecock once before it passes over the net. A rally ends once the shuttlecock has struck the floor.

The shuttlecock (or shuttle) is a feathered projectile whose unique aerodynamic properties cause it to fly differently than the balls used in most racquet sports; in particular, the feathers create much higher drag, causing the shuttlecock to decelerate more rapidly than a ball. Shuttlecocks have a much higher top speed, when compared to other racquet sports. Because shuttlecock flight is affected by wind, competitive badminton is played indoors. Badminton is also played outdoors as a casual recreational activity, often as a garden or beach game.

Since 1992, badminton has been an Olympic sport with five events: men's and women's singles, men's and women's doubles, and mixed doubles, in which each pair consists of a man and a woman. At high levels of play, especially in singles, the sport demands excellent fitness: players require aerobic stamina, agility, explosive strength, speed and precision. It is also a technical sport, requiring good motor coordination and the development of sophisticated racquet movements. ...."in wikipedia badminton"

The Strength Demands of Badminton

Strength, according to the National Strength and Conditioning Association, can be categorized in a number of ways: absolute strength refers to the maximum amount of force a muscle or muscle group can develop; strength endurance refers to the ability to perform a high volume of sub-maximal contractions without fatigue; and speed strength, which is better known as power, is strength expressed at speed.

The low weight of modern badminton racquets and the low inertia of the shuttlecock means that badminton has a relatively low demand for absolute strength. However, badminton players will benefit from increasing their strength endurance and speed strength.

Strength-Training Modalities

You can develop strength endurance and speed strength by using a variety of strength-training equipment. Free weights such as dumbbells, barbells and kettle bells, resistance-training machines, rubber resistance bands, medicine balls and body weight exercises are all effective strength-training modalities.

Regardless of the type of strength training you perform, begin each workout with some light cardio and stretching to warm up, and finish each workout with more stretching to minimize muscle soreness and promote flexibility.

Major Muscles Used in Badminton

Badminton involves a lot of lunging movements, which engages the quadriceps and hamstring muscles of the thigh as well as the gluteus maximus or butt muscles. The adductors and abductors, located on the inside and outside of your thighs, respectively, are also heavily involved, especially when you lunge in multiple directions.

Badminton also involves lots of twisting and reaching movements, which place a significant demand on your core muscles---your abs, waist and lower back. Hitting the shuttlecock uses the muscles of the chest, back and shoulder, and the degree of involvement depends on the shot being played.

Strength-Training Exercises for Badminton

There are a number of exercises that you can perform to increase your strength for badminton. Forward, sideways and backward lunges with or without weights will help develop lower body strength, as will squats, leg extensions, leg curls and leg presses. Develop power to increase your court speed and vertical jumping ability by performing split squat jumps and squat jumps.

To improve your upper body strength, perform shoulder presses, lat pull downs, chest presses and rows. Like most racquet sports, badminton players are prone to developing rotator cuff problems. To minimize your risk of developing rotator cuff problems, you should perform medial and lateral shoulder rotation exercises using dumbbells, cables or resistance bands.

Developing a Strength-Training Program

Because strength training is one of a variety of fitness components that need to be addressed in your program, make the most of your training time by performing compound exercises that exercise multiple muscle groups. This approach means that you can train all of your major muscles using a minimal number of exercises in a single exercise session performed once or twice a week.

Build each workout around lower body and core exercises as these are the dominant muscle groups used in badminton, and also include exercises for the upper body. To combine upper and lower body work into the same exercise, perform complex exercises such as front squats combined with shoulder presses or lunges with biceps curls. This will further reduce your strength-training time and allow you to focus on other elements of your sport.

  • "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
  • "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
  • "Fundamental Weight Training"; David Sandler; 2010
  • "Designing Resistance Training Programs"; Steven J. Fleck and William J. Kraemer; 2003

Entrainement | Les nageurs benjamins

Modélisation de la formation sportive :Travail et Formation des (12- 13 ans) (benjamins)

Fréquence Hebdomadaire :

  • - 4 à 6 séances par semaine

Objectifs généraux


  • - Perfectionnement technique dans les 4 nages.
  • - Acquisition et de développement des fondamentaux liés aux différentes nages (Amplitude, alignement, tonicité, relâchement...).
  • - Limitation des résistances et économie de nage.
  • - Rigueur des consignes et exigence du travail bien fait.
  • - Au plan des habiletés il faut être vigilant eu égard aux transformations morphologiques.
  • - Capacité d'adaptation importante, mais c'est la charge de travail proposée qui accélère les processus de transformations : (notion de progressivité des charges).


  • - La compétition comme moyen d'évaluation et de transformation des qualités.
  • - Organisation et gestion du calendrier des compétitions.
  • - État d'esprit individuel et collectif.

Contenus du Travail dans l'eau

1/ exemples d'exercices d'entraînement

  • - 1000m crawl/ dos à allure régulière avec une maîtrise des cycles respiratoires.
    • o Nager à allure régulière et compter ses coups de bras ; exercice lié à la diminution des résistances, et de gestion des vitesses d'entraînement.
    • o Répéter des distances sur le même schéma que précédemment mais à des allures progressivement croissantes.
  • - 100m- 200m 4nages en restant attentif et concentré sur la consigne technique donnée, le départ et les virages, puis répéter la distance plusieurs fois.
  • - 400m crawl à vitesse progressive en comptant ses coups de bras.

o Vitesse et travail en accélération :

  • o 8x25m D 1' à vitesse progressive et contrôler les propulsions.

- Vitesse gestuelle :

  • o dans les 4 nages réaliser des distances courtes (5 à 10m) avec des fréquences gestuelles les plus élevées possibles (avec récupération totale entre les exercices).

2/ Forme de réalisation des exercices

  • - Utiliser l'intervalle training court (25m) et long (jusqu'à 300m ou plus), série d'entraînement.
  • - Gestion précises des temps de récupération.

3/ Caractères des exercices

  • - Proposer des séries d'entraînement en nage complète, jambes (avec et sans planche) et en bras.
  • - Renforcement et développement de la motricité et des qualités athlétiques en s'appuyant sur les 4 nages (proposer une série test en 4 nages).

4/ Apprentissage des règlements

  • - Consolidation marquée des départs et des virages.
  • - Des séances basées sur les virages et les départ peuvent être des dominantes, permettant de travailler également les qualités athlétiques (en relation avec le travail à sec).


Contenus à sec

faire et être autonome pour

  • - Un échauffement à sec, du haut vers le bas du corps et de toutes les insertions.
  • - 8 étirements actifs : 4 haut du corps, 4 bas du corps et contrôler sa respiration.

Renforcement Musculaire Général (R M G) et Endurance de Force Générale Aérobie (E F G A)

Faire un circuit 2 fois semaine d'une durée de 30' et comprenant:

  • - 2 à 4 ateliers gainage ventre/ dos (20"/20").
  • - 4 à 6 ateliers abdominaux de 12 répétitions (R= 20").
  • - Puis 8- 10 ateliers pour 20 à 30" de travail et 20" à 30" de repos :
    • o 4x élastique léger
    • o 4 exercices moteurs de coordination et de tonicité musculaire et en variant les situations motrices (médecine bal).
    • o 4 exercices utilisant le poids du corps comme résistance ou faire les exercices par binôme.

Préparation Physique Générale (PPG)

  • - Les qualités athlétiques sont des éléments fondamentaux de la performance sportive et de sa préparation.
  • - En stage et durant toute l'année, proposer des activités annexes visant à développer les qualités aérobies et utilisant d'autres formes de motricités.


Organisation des séances

4 à 6 séances de l heure30

4 fois par semaine

  • - 1/ Échauffement à sec (5')
  • - 2/ NATATION (75')
  • - 3/ Étirements en fin de séance (10')


  • - 2 fois par semaine 1/ Échauffement à sec (5')
  • - 2/ CIRCUIT R M G ( 20'- 30')
  • - 3/ NATATION (50'- 60')
  • - 4/ Étirement (10')


trimestre 1 : 12 semaines

  • - 200 km
  • - 8 heures de R M G
  • - 8 heures de PPG

trimestre 2 : 12 semaines

  • - 250 km
  • - 10 heures de R M G
  • - 10 heures de PPG

trimestre 3 : 14 semaines

  • - 350 km
  • - 12 heures de R M G
  • - 12 heures de PPG

38 semaines :

  • - 800 km.
  • - 30 heures de R M G.
  • - 30 heures de PPG.



  • - Capacité Aérobie (75%- 85°4
  • - Seuil Anaérobie 10%- 15%
  • - Puissance aérobie (1%- 3%
  • - Lactique 10%- 1%
  • - Vitesse 3% - 5%


  • - RMG 40%
  • - Force maximale 0% à 1% (poids du corps
  • - Force explosive 10% (sur des charges légères)
  • - Endurance de force générale aérobie 10% à 15%
  • - Endurance de force spécifique 5% à 1%
  • - PPG 40%
  • - souplesse 5 à 10%


En moyenne par séance

  • 3000 à 4000 m

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