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  • Yael Kaheir B 1

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    Emy Maquiling
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    This document outlines a 2025 badminton training plan with the following phases: 1. A transition phase in September-October focusing on individual skill mastery and fitness training 1-2 times per week at a moderate to hard intensity. 2. A training phase in November focusing on smashing, backhand, offense, defense, and position mastery 2-3 times per week at a hard intensity. 3. A pre-competition phase from January-March with daily skill drills, tune-up games, and fitness 1-2 times per week at a moderate intensity, culminating in a competition in March.

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    This document outlines a 2025 badminton training plan with the following phases: 1. A transition phase in September-October focusing on individual skill mastery and fitness training 1-2 times per week at a moderate to hard intensity. 2. A training phase in November focusing on smashing, backhand, offense, defense, and position mastery 2-3 times per week at a hard intensity. 3. A pre-competition phase from January-March with daily skill drills, tune-up games, and fitness 1-2 times per week at a moderate intensity, culminating in a competition in March.

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    6 views3 pages

    Yael Kaheir B 1

    Uploaded by

    Emy Maquiling
    This document outlines a 2025 badminton training plan with the following phases: 1. A transition phase in September-October focusing on individual skill mastery and fitness training 1-2 times per week at a moderate to hard intensity. 2. A training phase in November focusing on smashing, backhand, offense, defense, and position mastery 2-3 times per week at a hard intensity. 3. A pre-competition phase from January-March with daily skill drills, tune-up games, and fitness 1-2 times per week at a moderate intensity, culminating in a competition in March.

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    © All Rights Reserved
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    of 3

    2025 PALARONG PAMBANSA BADMINTON SECONDARY TRAINING PLAN

    PHASE DATE/TIME TYPE FREQUENCY INTENSITY

    TRANSITION PERFORMANCE ASSESSMENT (2024


    MUNICIPAL MEET)

    One (1) Skill per week


    ● Basic Skill Mastery
    (Individual Consistency)
    ⮚ Serving (Week 1) Daily
    ⮚ Receiving (Week 2) Moderate to
    Daily
    Hard
    ⮚ Backhand (Week 3)
    Daily
    ⮚ Smash (Week 4)
    Daily
    ⮚ Defense (Week 5)
    Daily

    ● Fitness Follow - up
    September
    Training
    ⮚ Arm Power (Week 1)

    ⮚ Arm Stability (Week


    2) Moderate to
    ⮚ Gripping (Week 3) Hard

    ⮚ Plyometrics (Week
    4)

    ● Over Load
    Thursday
    ⮚ Agility
    Friday
    ⮚ Speed

    Training October Target:

    ● Intro to team play

    ⮚ Position mastery Daily Moderate

    ⮚ Lead–up games

    Tuesday Moderate to
    ● Fitness Follow – up
    Hard
    Wednesday – Thursday
    ⮚ Arm Power
    Friday
    ⮚ Arm Stability
    ⮚ Gripping

    ● Over Load
    Tuesday
    ⮚ Agility Hard
    Thursday
    ⮚ Speed

    Target:

    Tuesday / Thursday
    ● Smashing / Backhand

    ● Setting up the Offense and


    Defense

    ● Position Mastery
    Training November
    Hard
    ● Fitness Follow – up

    ⮚ Arm Power
    Wednesday/Friday
    ⮚ Arm Stability

    ⮚ Agility
    /Speed/Plyometrics

    Target:

    ● Serving / Receiving/ Defense


    January

    ● Setting up the Offense and


    Tuesday / Thursday
    Defense

    ● Position Mastery Hard


    Training
    To
    ● Fitness Follow – up
    Moderate
    ⮚ Arm Stability
    Wednesday / Friday
    ⮚ Gripping
    February
    ⮚ Agility /Speed/
    Plyometrics

    Daily
    ● Skill Drills

    ● Tournament Preparation:
    Monday /Friday
    Pre - Tune up Games Moderate
    March
    Competition
    ● Fitness Follow – up
    Daily
    ⮚ Agility / Speed/
    Plyometrics

    ● Physical Conditioning
    Competition
    ● Mental toughness

    Off- -Rest & Recovery


    season
    - Cross Training

    YAEL KAHEIR B. MACAPEGES


    BADMINTON

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