BADMINTON PERFORMANCE PROGRAMME
Fitness for Life.
Picture this: You’re 85 years old, hiking up a windswept hill with a mischievous grin, whilst your grandkids struggle to keep up. Sounds impossible? Not if you embrace sport, fitness, and health as a lifelong adventure, something we love doing here at LWC.
Exercise isn’t just about chiselled abs or running marathons. It’s about resilience, mental sharpness, and longevity. Just look at the Blue Zones - those rare places on Earth where people routinely live past 100, and live well. Their secret? Daily movement, strong communities and an unshakeable zest for life. They don’t grind out deadlifts in fluorescent-lit gyms. Tthey walk, swim, stretch, and lift things because life demands it.
At LWC, we champion this philosophy. Sport isn’t a phase. It’s a lifelong pursuit of challenge, camaraderie, and self-discovery. Whether you’re smashing a rugby tackle, perfecting a tennis serve, or finding peace in a morning run, you’re investing in a future where your body serves you well, not the other way around.
So, take the stairs, chase a ball, climb a mountain, bowl away swingers, try Yoga. Because when sport and fitness become your adventure, life doesn’t just last longer. It gets richer, wilder, and infinitely more fun. So tighten those laces, take a breath and step up and out into a world of infinite possibilities, a world that begins within our idyllic 1200 acre campus and culture.
ADAM WILLIAMS HEADMASTER
Welcome to the Team.
LWC Performance Badminton Programme
Congratulations on your selection as part of The LWC Performance Badminton Programme.
This programme celebrates your success and potential as a badminton player. As part of this dynamic and expanding initiative, you will have the opportunity to elevate your skills, represent LWC at a high level, and contribute to the growth of badminton at the school and beyond.
This two-year programme is designed to:
• Develop your technical, physical, and mental capabilities as a badminton player.
• Instil a lifelong passion for badminton and the discipline of sportsmanship.
• Prepare you for competitive play at local, regional, and national levels, while exploring career opportunities within the sport.
The programme requires you to:
• Commit to all sports scholarship expectations at LWC.
• Attend all scholarship talks and workshops.
• Represent LWC in badminton competitions and support other school sports as needed.
• Mentor and coach younger players.
• Engage fully with your badminton mentor and coaching staff.
• Participate in badminton tours, tournaments, and camps.
• Help raise the profile of badminton at LWC and within the wider community.
Programme Overview
This two-year programme is tailored to balance your badminton development with your academic and extracurricular commitments. It focuses on refining technical skills, improving physical fitness, developing mental toughness, and preparing for competitive events.
Key Areas of Focus
1. Technical Skills
Master stroke mechanics, including smashes, clears, drops, and net shots. Improve movement and agility for quick reactions and court coverage. Enhance doubles and singles strategy through match play.
2. Physical Fitness
Build strength, agility, and endurance for dynamic play.
Focus on injury prevention and recovery through flexibility and conditioning.
3. Mental Skills
Enhance focus, confidence, and resilience under pressure.
Use sports psychology techniques such as visualisation and pre-game routines.
4. Tactical Awareness
Analyse opponents’ playing styles and adapt strategies accordingly.
Enhance decision-making during rallies to gain competitive advantages.
5. Competition Preparation
Build a structured training plan for optimal performance during tournaments. Simulate match conditions to build confidence and familiarity.
6. Academic Balance
Balance basketball training with school commitments and other sports participation.
Develop time management strategies with your basketball mentor.
7. Leadership
Effectively balance training and competition with academic priorities. Develop time management skills with the guidance of your mentor.
8. Career Opportunities
Explore pathways in coaching, sports science, sports management, or professional badminton.
Leverage LWC’s network to connect with professionals and organisations in the badminton community.
Components of the Programme
1. Technical Training
• Stroke Mechanics
Focus on precision and consistency in smashes, clears, and drop shots. Practice footwork drills to improve speed and balance.
• Doubles and Singles Play
Develop strategies for different match formats.
Emphasise communication and positioning in doubles.
• Video Analysis
Review match and training footage to identify strengths and areas for improvement.
2. Physical Conditioning
• Strength and Agility Training
Exercises for explosive movements, including lunges, squats, and plyometric drills.
• Endurance Training
Interval training to build stamina for sustained rallies and long matches.
• Flexibility and Recovery
Stretching routines and yoga to prevent injuries and improve mobility.
3. Mental Skills Development
• Performance Psychology
Practice pre-match routines, focus
techniques, and mindfulness exercises.
• Logbook
Track training sessions, match results, and mental focus.
4. Tactical Development
• Match Analysis
Study professional matches and analyse strategies used by top players.
• Tournament Simulation
Mimic tournament conditions with time limits, distractions, and pressure scenarios.
5. Competition Prep and Strategy
• Pre-Match Preparation
Develop warm-up routines and match plans.
• Post-Match Analysis
Reflect on performance, identify strengths, and set goals for improvement.
6. Academic Integration
• Use planners to schedule study, training, and recovery.
• Prioritize rest and balance during exams or high-stress periods.
Seasonal Plan
Pre-Season (June - August)
Focus: Build technical skills, improve fitness, and set goals.
Activities:
• Intensive technical training, including footwork and stroke mechanics.
• Strength and endurance sessions.
Competition Season (September - April)
Focus: Peak performance and tournament preparation.
Activities:
• Match simulations and tactical sessions.
• Performance psychology exercises for focus and resilience.
Post-Season (May)
Focus: Recovery and reflection.
Activities:
• Review season highlights and areas for improvement.
• Set targets for the next pre-season.
Evaluation and Tracking
• Monthly Assessments: Review technical, physical, and mental progress.
• Competition Metrics: Track wins, rally success rates, and unforced errors.
• Feedback: Regular reviews with your coach, mentor, and performance team.
Example Weekly Schedule
Monday Rest and recovery (stretching, yoga, or foam rolling) 1 hour Tuesday Stroke mechanics and footwork drills
legs and
and focus
Friday Light recovery practice (focus: serve and net shots) 1 hour
Saturday Tournament simulation or competitive match 2-3 hours
Sunday Rest or light recovery (stretching and reflection) As needed
This programme is designed to provide a comprehensive pathway for success in badminton, balancing high-performance development with academics and personal growth.