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Yael Kaheir B 1

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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Emy Maquiling
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46 views3 pages

Yael Kaheir B 1

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.

Uploaded by

Emy Maquiling
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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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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