PROGRAM FOR 9-11 YEARS OLD
PROGRAM FOR 9-11 YEARS OLD
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For young athletes aged 9-11, training should emphasize body control, stability, and foundational strength without excessive strain. This program focuses on bodyweight isometric exercises, which help develop muscular endurance, joint stability, and proper movement patterns.
By incorporating controlled, time-based holds and fundamental movements, young players can build strength safely while improving their coordination and body awareness—key elements for long-term athletic success in badminton.
Notes:
Notes:
Movement forms the foundation of training, and basic exercises are designed to be suitable for beginners. If an athlete can perform a movement with ease while maintaining proper form and control, it is highly recommended to introduce progression. Progression and regression of each exercise should be considered based on your athlete's ability.
MOVEMENT
MOVEMENT
PROGRESSION
PROGRESSION
1)
60s Double leg 90 degree Wall Squat Hold
90s Double leg 90 degree Wall Squat Hold
2)
30s Dead Hang Hold
45s Dead Hang Hold
3)
Bear Crawls.mp4Bear Crawl
20250204_123533.mp4Bear crawl to different direction
(front and back)
AND
20250204_123252.mp4Bear crawl to different direction
(Left and Right)
4)
30s Plank
45s Plank
5)
Wall Pushups.mp4Wall Push Up
20250204_123901.mp4Kneeling Push Up
6)
30s Superman Hold
45s Superman Hold
7)
Double leg hamstring hold (short lever)
Double leg hamstring hold (long lever)
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