Strength, endurance and flexibility: what suits each age
When strength, endurance and stretching training make sense for children and young players, and the general figures the BWF manual gives for adult endurance work.
The idea: the right thing at the right time
A growing body is not a small adult body. The BWF manual suggests emphasising different qualities at different ages, and starting heavier or formal work only when the body and the player are ready. The figures below are general guidance, not a programme.
Strength
- Ages 6 to 9: strength training is not a priority.
- Ages 9 to 13: still not a major priority. If it is introduced, focus on good technique and stability, using bodyweight exercises supplemented by Swiss ball, medicine ball and elastic band work.
- Later stages of puberty: correct weight-training technique with light weights can be introduced.
- Heavier weights only after the growth spurt is completed, after a period of technical lifting training, and under qualified supervision.
- Upper-body strength is an important part of training for wheelchair players, for technique and injury prevention.
Flexibility
- Mobility work (dynamic flexibility, moving through the full range) should be encouraged at all times.
- Static stretching can be introduced gradually around 11 years of age and then kept as a permanent part of training. Hold static stretches for 15 to 60 seconds.
Endurance
- Formal endurance training becomes most effective when introduced around the age of 13.
- The manual gives as an example running and, as a second choice, cycling for 20 to 40 minutes, two to three times per week, which can bring significant benefits.
- Endurance helps you last in long games and recover between rallies, matches and sessions.
Speed and quickness
Speed and quickness training can be a focus at most stages, but correct movement skills must be established first.
Common mistakes and fixes
- Lifting heavy too early. Start with bodyweight, technique and stability.
- Stretching cold or forcing a stretch. Warm up first; stretch gently and never into pain.
- Doing too much at once. Add one new element at a time and leave rest days.
- Comparing with others. Children grow at different times. Compare yourself with yourself.
Simple practice
- Write the age group you are training for and choose only the work listed for it.
- For an adult beginner: choose one steady run or ride of the length the manual gives, at an easy pace, once or twice a week to start.
- After each session, stretch the main leg muscles gently (see warm-up and cool-down).
Limits
This is general information, not medical advice or a training programme. The ages in the manual are approximate: children mature at different times. If you have a health condition, are returning from injury, are pregnant or are unsure, ask a doctor or physiotherapist before changing your training. Stop if you feel pain, dizziness or chest discomfort.
General practice advice: play within your limits and stop if something hurts.