COMMON PITFALLS OBSERVED IN
COMMON PITFALLS OBSERVED IN
JUNIOR BADMINTON ATHLETES
JUNIOR BADMINTON ATHLETES
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Overtraining and Burnout
Juniors may push themselves too hard without adequate rest, leading to physical and mental burnout. This can result in injuries, a loss of motivation, and hinder long-term development. Training is a stress or "rangsangan" to the body, whether it's court training, cardio, resistance training, or other forms of exercise. However, it’s important to remember that improvement happens during recovery, not during training itself (Bishop & Girard, 2007; López et al., 2015). While training is essential, the key is balancing the "stress/training" with sufficient "recovery" to allow the body to adapt and perform at its best. Without proper recovery, the benefits of training are limited, and the risk of burnout increases (Meeusen et al., 2013).
*Blue line graph is the most optimal !
2. Recovery, Sleep, and Mental Well-Being
Insufficient recovery time, including lack of rest days, poor sleep habits, and inadequate nutrition, can lead to fatigue, muscle strain, and decreased performance (Bishop & Girard, 2007; Reilly & Ball, 1986). Irregular sleep patterns—such as inconsistent bedtimes or getting less than 9 hours of sleep—can further affect cognitive function, mood, and physical performance, making it harder to focus during training or competition (Fullagar et al., 2015). Additionally, the pressure to perform, combined with the challenge of balancing academics and training, can result in mental health struggles, including stress, anxiety, and burnout (Gould & Udry, 1994). To mitigate these effects, maintaining proper recovery, good sleep hygiene, and emotional support from coaches and family is essential for both physical and mental well-being (Wiersma, 2000).
3. Ignoring Proper Nutrition and Under fueling
Juniors often overlook the importance of proper nutrition and may not eat enough to meet the demands of their training and competition. This under fueling can lead to poor energy levels, delayed recovery, and an increased risk of injuries. Elite junior badminton players burn a significant amount of calories during competitive matches, ranging from 10 to 14 kcal per minute depending on match intensity and rally duration (Bishop & Girard, 2007; López et al., 2015). In a 30 to 60-minute match, this can total anywhere from 300 to 840 kcal. Without adequate intake to replenish these energy stores, players may struggle to maintain performance, hinder recovery, and ultimately affect their long-term development. Proper nutrition, including a mix of carbohydrates, protein, and electrolytes, is essential for supporting recovery, performance, and preparing the body for future training or competition (Schabort et al., 1998; Hughes & Bartlett, 2002).
Below is an example of 800kcal meal:
Calorie intake for athletes is like fuelling a car for a road trip.
The car’s engine represents the athlete’s body.
The fuel is the calories or energy that the athlete needs.
The road trip represents the athlete’s training or competition.
Just like a car needs enough fuel to complete a journey, an athlete needs enough calories to power through training and competition. If you don’t fuel the car adequately, it runs out of energy, just as an athlete will become fatigued, potentially injured, or underperform.
Similarly, the longer or more intense the trip (training or competition), the more fuel (calories) is needed. Too little fuel can cause the car (athlete) to break down (or hit a performance wall), while too much fuel can lead to excess weight or wasted energy.
Thus, balancing calorie intake with training intensity is like carefully planning fuel stops to ensure the car reaches its destination optimally—just as an athlete ensures they stay energized for peak performance without overloading their body. However, it's important to note that calorie burn can vary depending on match intensity (e.g., level of competition, rally duration, and strategy). Competitive players in both singles and doubles can experience similar energy demands, but singles players generally burn more calories per minute due to the higher overall intensity of court coverage.
4. Unrealistic Expectations and Impatience for Results
Juniors may become discouraged if they don’t see immediate progress, leading to frustration, a loss of confidence, and an overemphasis on outcomes rather than the process of improvement (Gould & Udry, 1994). This impatience is often fueled by unrealistic expectations from the athlete, parents, or coaches, which can create added pressure for quick success. In some cases, parents may have higher ambitions than the athletes themselves, exacerbating this issue (Wiersma, 2000). Such pressures can hinder long-term development and prevent athletes from enjoying the journey of improvement (Gould & Udry, 1994; Wiersma, 2000).
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