Year-11 Badminton Practice Plan:

This practice session is designed to enhance overall athletic performance in badminton

through targeted skill development, agility, and strength training. The focus will be on
improving footwork, reaction time, and overall game strategy. Remember, "Success is no
accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of
what you are doing or learning to do." Let's bring that spirit into our session!
Practice Plan
Total Duration: 120 minutes
1. Warm-Up (20 minutes)
○ Static Stretching (10 minutes)
■ Hamstring Stretch (2 minutes):
◆ Sit on the ground with one leg extended and the other leg bent.
◆ Reach toward the toes of the extended leg, keeping the back straight.
◆ Hold for 15 seconds, switch legs, and repeat.
■ Quadriceps Stretch (2 minutes):
◆ Stand on one leg, pull the opposite foot towards the glutes.
◆ Keep knees together and push your hips slightly forward.
◆ Hold for 15 seconds, switch legs, and repeat.
■ Shoulder Stretch (2 minutes):
◆ Bring one arm across the chest.
◆ Use the opposite arm to gently pull it closer to your body.
◆ Hold for 15 seconds, switch arms, and repeat.
■ Back Stretch (2 minutes):
◆ Stand tall, reach both arms overhead.
◆ Lean to the right for 15 seconds, then to the left for 15 seconds.
◆ Repeat once.
■ Calf Stretch (2 minutes):
◆ Stand facing a wall, place both hands against it.
◆ Step one foot back, keeping the heel on the ground.
◆ Lean forward slightly, hold for 15 seconds, switch legs, and repeat.
■ Hip Flexor Stretch (2 minutes):
◆ Step forward into a lunge position with one foot.
◆ Keep the back leg straight and push hips downward.
◆ Hold for 15 seconds, switch legs, and repeat.
○ Dynamic Warm-Up (10 minutes)
■ High Knees (2 minutes):
◆ Jog in place, lifting knees to hip height.
◆ Pump arms for added intensity.
■ Butt Kicks (2 minutes):
◆ Jog in place, kicking heels up towards the glutes.
◆ Maintain an upright posture.
■ Leg Swings (2 minutes):
◆ Hold onto a wall for balance.
◆ Swing one leg forward and backward for 10 swings, then switch legs.
■ Arm Circles (2 minutes):
◆ Extend arms out to the side at shoulder height.
◆ Make small circles for 30 seconds, then reverse direction.
 ■ Walking Lunges (2 minutes):
◆ Step forward into a lunge with one leg.
◆ Alternate legs, ensuring the front knee does not extend past the toes.
2. Agility Circuit Training (30 minutes)
○ Setup: Create a circuit with 4 stations, each lasting 5 minutes.
■ Station 1: Cone Weave (5 minutes):
◆ Set up 5 cones in a straight line, 2 feet apart.
◆ Sprint and weave through the cones, focusing on quick foot
movement.
■ Station 2: Ladder Drills (5 minutes):
◆ Use an agility ladder laid flat on the ground.
◆ Perform various drills:
▶ 1 foot in each square, 2 feet in each square, lateral shuffles,
and in-and-out.
■ Station 3: Shuttle Runs (10 minutes):
◆ Set up two markers 10 meters apart.
◆ Sprint to one marker and back, focusing on quick starts and stops.
◆ Repeat for 5 sets, resting for 30 seconds between sets.
■ Station 4: Box Jumps (5 minutes):
◆ Use a sturdy box or platform.
◆ Jump onto the box, landing softly, then step down.
◆ Focus on explosive power and proper landing technique.
3. Footwork Drills (20 minutes)
○ Shadow Footwork (10 minutes):
■ Players move around the court without a shuttle.
■ Focus on correct positioning and balance, simulating various game
scenarios.
○ Partner Drills (10 minutes):
■ In pairs, one player hits shuttles while the other practices moving to
different positions on the court.
■ Emphasize quick movements and recovery to the ready position.
4. Skill Drills (30 minutes)
○ Forehand & Backhand Drills (15 minutes):
■ Players practice hitting forehands and backhands from various
positions.
■ Focus on technique, follow-through, and accuracy.
○ Net Play Drills (15 minutes):
■ Players practice drop shots and net lifts.
■ Work on control and finesse, aiming for precision in placement.
5. Strength Training (20 minutes)
○ Bodyweight Exercises (10 minutes):
■ Perform 3 sets of:
◆ Squats (10 reps)
◆ Lunges (10 reps each leg)
◆ Push-ups (10 reps)
○ Core Strength (10 minutes):
■ Hold a plank position for 30 seconds.
■ Perform 3 sets of Russian twists (10 twists each side).
■ Finish with leg raises (10 reps).
Cool Down (10 minutes)
● Static Stretching:
○ Focus on muscle recovery and flexibility.
○ Repeat each stretch from the warm-up for 15-30 seconds, ensuring all major
muscle groups are targeted.
By following this structured practice plan, athletes will improve their performance on the
court while fostering teamwork and sportsmanship. Let's make this practice count!