At this age, most athletes should be post-growth spurt, meaning they are relatively stronger. However, it is still important to consider individual status at this stage (Côté, Baker, & Abernethy, 2003). They can tolerate greater loads as long as the training load is progressively built (Knight, Harwood, & Gould, 2018).
This is a brief example of what progressive overload looks like:
Multi-shuttle drills:
20 shuttles x 5 sets (Week 1)
20 shuttles x 10 sets (Week 3)
20 shuttles x 8 sets x 2 rounds (Week 5)
20 shuttles x 10 sets x 2 rounds. (Week 7)
Or
Resistance training (ie: Front Squat)
40kg 3 sets x 10 reps (Week 1)
50kg 3 sets x 10 reps (Week3)
55kg 4 sets x 8 reps (Week 5)
60kg 2 sets x 6 reps. (Week 7)
At this age, the focus should shift to more badminton-specific conditioning, strength, and speed training (Sáenz-López, Júnior, & Gómez, 2021). However, teenagers may experience rebellion and an increased interest in romantic relationships (Knight, Harwood, & Gould, 2018).
Higher intensity training as they prepare for U18 competition.
A shift from parental influence to seeking recognition from peers and coaches, requiring coaches to show empathy and understanding (Côté, Baker, & Abernethy, 2003).
Introduce badminton-specific conditioning.
Begin increasing the number of strength and speed sessions.
Monitor the total training volume and response of the athlete throughout the week to avoid overtraining.
Educate and emphasize the importance of a strict routine and schedule (e.g., sleep and nutrition).
The aim of this stage is to build a robust athlete with elite habits (Sáenz-López, Júnior, & Gómez, 2021).
Athletes at this age greatly benefit from strict routines and schedules that balance both educational and training demands (Knight, Harwood, & Gould, 2018). Prioritizing sleep is crucial, and ideally, they should have consistent wake-up and bedtimes. Limiting screen time is also essential for healthy brain development, improving focus and engagement during training, discussions with coaches, and overall presence (Knight, Harwood, & Gould, 2018). This structured approach helps athletes maintain mental clarity and perform at their best in all areas of their lives.
Reference: https://www.sportsmith.co/articles/developing-a-youth-athlete-development-roadmap/