1. Programme of Work Badminton

2.  I performed each training session 3 times a week.  Week 1 and 2  Warm up - 5 mins of rallying with a partner moving each other around the court to encourage movement and dynamic stretching.  Shadowing (1)– Performing the overhead clear action without footwork and without the pressure of trying to hit the shuttle.

3.  Shadow practice 2 - Overhead clear moving to mid court after each shot (limited movement)  Partner practice – Basic feed by my partner directly above my head to allow an easy overhead clear return.  Partner practice – Complex feed - My partner gave me alternate feeds to back corners of the court so that there was more movement in the practice. I had to overhead clear back to him.  Conditioned game – 2 points if you win the rally with an overhead clear.  Ladder games – No condition

4.  Week 3  Warm up as weeks 1 and 2  Shadowing Overhead clear moving to touch net after each shot(full movement)  Partner practice Focussing on moving backwards to turn side on and weight over back foot in preparation.  Continuous Rally Continuous rally of clears cooperating with partner. (5 mins)  Conditioned Game Each rally must start with a high serve followed by 2 overhead clears  Ladder games

5.  Week 4 As week 3 but shadowing is taken out and focus is on Transferring weight forward and returning to base after shot in the partner practice. Week 5 and 6 Warm up as weeks 1-4 Combination practice High serve, overhead clear, drop shot, underarm lift, clear etc Pressure practice Two feeders serving to alternate back corners of the court. I had to return to base after each overhead clear. This practice prepares you for an actual game as you have to move quickly between shots. Conditioned Game Can only play an overhead clear, trying to push opponent out of back of court. Ladder games

6.  In order for me to continue to improve my performance I had to regularly adapt and progress my training programme.  I adapted my shadow practice to make it more difficult by adding in some movement.  I firstly shadowed my overhead clear on the spot then I added in moving forward to the net between each shadow.  I also adapted my feed practice because it was too easy. I started off with a basic feed to above my head and progressed this by getting my partner to feed the shuttle to opposite corners of the court. This made me move continually back to base after each clear.

7.  After week 3 I dropped the shadow practices and introduced a combination practice. This made my training more game like as I was playing a variety of shots but still practising my overhead clear. It meant that I was improving my overall game.  In weeks 5 and 6 I also introduced some pressure practices which were more challenging as they cut down the time you have to play your overhead clear which prepares you for a proper game. I adapted my pressure practice by decreasing the time between each feed which increased the pressure.  If I ever felt a practice was too difficult for me I adapted it to make it easier by taking out the movement or the pressure.