how do you train for a badminton tournament

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More than specifically how much exercise you play, how many sessions and what kind of training practise you do the week before a competitive lucifer?
Practice matches? Drills? Fitness? No badminton at all?

I had a tournament last calendar week and totally burnt myself out mentally and physically earlier information technology. I was so eager to compete and fare well on my first tournament that I played 3 hours on Monday, Wednesday and Th. Did a little one hour workout on Tuesday too. Friday was the tournament day and I didn't actually feel competitive one time there, barely played my usual game and got unusually tired also fast. Won the kickoff match just from there my performance went downhill. Lost the 2d match in three sets later winning the first set up and losing 24-22 on the second set, 21-18 on the 3rd, a match I could have win I believe if I had ready meliorate or at least differently. I gave up fast likewise mentally which is not in my personality.

I take another tournament next Sat (and a few more than earlier the Holidays) and wanted to learn from other players on here how do they manage their pre-tournament week and what gave them best results. Thanks for anybody who will take the time to share their experiences.
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It'due south probably the 3 hours on Thursday that destroyed yous
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Information technology was also much grooming yes, I over estimated my physical abilities. I plan to downsize the volume of my playtime this calendar week with only one session on Monday and one-half a session on Th followed by a full mean solar day of residue earlier the tournament on Saturday. We'll meet, all the same experimenting and learning well-nigh myself. I'thou having tournaments almost every week end until mid december so I'll experiment what works best for me.
How about you @Cheung , how do you prepare the week before a tournament?
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I don't call up you demand to cut information technology downwards that much.
I but keep playing and grooming as usual. The solar day before, it's of import not to get full out and practise two hours of hard games or train considering you don't want muscle fatigue, muscle pain, depleted glycogen stores, mental tiredness to affect your game. The day earlier, I might do an 60 minutes with my bus but nosotros arrange the training to be less physical and more on strokes.

On the 24-hour interval of the contest, y'all accept to be be careful with your planning. Do you take competitions where many matches are played on one day/weekend? If so, it is vitally important to wait at diet planning. Then l would not exist drinking any booze the week before, eating a decent amount of carbs in the form of nuts and making sure protein intake is optimal. For breakfast on 24-hour interval of contest, don't over eat. Make certain you have enough nuts, energy bars, bananas, water and protein powder mixes with you during the day. One time you stop one lucifer, you need to start planning for your next match which might only be xx minutes after. To be honest, if yous are fit, then two or three matches in a row might not bear upon you too much merely certainly if yous have four or more than (like in the Britain where people play singles, doubles and mixed in one weekend ), the performance is going to suffer near the terminate of the solar day.

I agree totally nigh learning about yourself.
What works for me my non piece of work for you and I have been playing competitions for many many years now.

On the twenty-four hour period of the tournament normally, I would try to spend half an hour after a stretching session with a hitting partner before competition starts to get my feel of the shuttle going, go on the touch shots and actuate my leg muscles.

Today, I have a tournament and my preparation has been really bad. I am fit but not badminton fit with lack of fourth dimension on court because of back pain. Luckily, the first opponents don't seem to be too strong then the showtime match will be my warm up. I also had to get out and entertain relatives visiting us from overseas so nutrition is non what I desire it to be. I have poly peptide powder mixed upward and then I will drink a bit of h2o before the friction match starts and straight later, add my whey/glutamine/BCAA mix to water and drink that in preparation for the next match and the lucifer later on. I have three portions prepared.

I will exist at another sportshall first where my girl is training. I can exercise my warm up at that place before leaving to the competition venue. Ordinarily, I will try to get to the competition venue at least 90 minutes beforehand to go into the mood of the venue and reached a relaxed but activated mental country past the time my lucifer comes along. Once, I had a partner blitz in exactly on fourth dimension of registration and straight on court for warm upwardly He had a problem with parking his car (waiting for a parking space which is not easy in Hong Kong) and that meant time was really tight. His mental land was actually poor, he didn't play well and we lost a really tight match confronting the number one seeds.

Then today, my preparation won't be great merely supporting my daughter in her badminton training is important as well.

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I e'er take the mean solar day off before a competition as a rest day. In fact, my gild kinda keeps tracks of peoples competitions and won't let someone play the day before they compete, even if the person wants to! haha. If I'm super busy with my job or life, and feeling run down, I accept 2 rest days off. But I never cancel my training with my charabanc fifty-fifty if that is the mean solar day before. Just he knows and he'll train me something practiced, simply not also tiring (like render of serves or defence without a lot of footwork.)
I always seem to take the unfortunate luck of being the get-go 8am game. So I try to become at that place as early as I can for warm-up but I'm finding many competitions hither have some strict rules about how early you can get onto the court. I demand a lot of warm up time, only will often just get five-10 minutes which kinda sucks. So the start game is oft a warm-up for me too. The real badgerer comes when my games are scheduled at similar 8am and then 2pm. There is no way to stay warmed upwards in that situation. I exercise body warm-upwardly before the second game on my own, merely that'southward really the worst kind of schedule for me.

Only you are asking almost the week before right? For me there is a HUGE difference in my playing based on how rested I am. So that'south why the rest day is and then important for me the solar day before, and proficient sleep like two-3 days before is also central. So I make myself get to bed early and non stay up all dark playing watching youtube videos similar I normally practice.
Skillful luck to her! And to you!

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In fact, my grooming for this tournament has been terrible. I took relatives out last night to Oktoberfest which meant ... Alcohol.. .
Did not get a good sleep.

Woke up late.

No breakfast .. Simply had a drinking glass of coconut h2o.

I bought some fruits and then ate a couple of banana and apple. Luckily games were not too difficult. We had a late dejeuner in betwixt the last sixteen and quarter final match. So what nosotros did was stretch a bit, go out and had a meal of beefiness and eggs with some rice (a Chinese dish) and Chinese soup. Go back in for the side by side friction match an hour and a half subsequently, register once again, have a long time for stretching and try to go some court time to striking shuttles. (also did other things like drinking more water and going to toilet).

We chose the beef and egg meal because it lasts longer in the stomach. If we had a sandwich type meal, we might take felt hungry during the friction match.

Our quarter final match lasted over an hr. Three sets We won 21-16 in the 3rd set. Under the circumstances of poor preparation I felt I performed fairly well.

Semifinals and final are two weeks later then really, I demand to put better training in having a decent chance of a medal. This competition is the Hong Kong Masters.
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I simply play singles as I don't know how to play doubles well enough yet (I don't fifty-fifty endeavor but I shall get to information technology next year if I find a partner) therefore in France, the matches of each category are condensed in ane day so I only play on one given day. If yous accomplish the last that can be vi/7/eight matches depending of the number of participants but I don't have the level to get there notwithstanding. Tournaments starts as early as 7.xxx am and can last until late evening. Lots of participants and categories. I play in P12 or the lowest level, the highest being N1 which are the elite French players. I need 6 results to make an average and eventually crash-land category but I won't reach higher than P10 I believe.
Well I can see I accept a lot to learn about nutrition. That's something I'k careful with (lost 5 kg in a year) on a daily basis every bit I advisedly cheque what I consume in a day and endeavour to balance my nutrition properly. Yet I don't really make a special endeavor like you do to optimize my performances. May be I should accept more proteins and carbs (including sugars) the day before and on the competition mean solar day. Will do some more inquiry this calendar week end.

As for feeling the mood of the venue I totally empathise. I did that and needed to do that as I couldn't imagine myself arriving merely in time. Nonetheless I couldn't hit any shuttles before the first match and that was not platonic.

Pretty awesome to know your daughter and yourself both share the same passion. Good luck to her with her training!
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I can take the day off likewise the mean solar day before, kinda, but as far every bit sleeping time is concerned I cannot get more than than 7 hours which is yet decent as my married woman and I are raising a trivial toddler of two hehe and he is right in sleep regression mode those days but he is an like shooting fish in a barrel niggling boy though then not a major upshot here especially he is still a big sleeper it is more that I ordinarily study until belatedly at night.
I hear you regarding warm up time, had none on the last tournament and just used the first match to warm up too.. non ideal but it'southward like that for a lot of players I estimate and something I demand to get used to if I want to perform improve on tournament days.
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Well that's some serious results, congrats! Peculiarly because you lot were not feeling perfectly prepared. It is odd to play the semi and finals weeks later though. Not sure if I would all the same exist on my momentum if it would happen to me.
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I recall it'south a very individual thing to do how y'all train before a tournament / friction match. Some people need i-ii hours of grooming the day before and some do not. You shouldn't go to your limits. The best thing is to endeavor different things and and then determine for yourself what works best for you lot.
Only what is true for everyone, 48 hours before a tournament the nutrition should be right. That makes a lot of difference.
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Yeah I acknowledge that except for the fact I eat a balanced diet, rather salubrious, with low sugar intakes, I practise not actually try to maximize my physical performances through nutrition, specially on the twenty-four hour period where I just had what was available there which was a chicken sandwich. Will prep and bring my own nutrient next Sabbatum.
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Since you play singles, you can alter the Th training a bit. Merely get a few footwork patterns going, exercise netshots and practice serve. Don't get past viii.30pm considering you have early starts. The master thing is maintain your feel for the shuttle striking the racquet on touch shots. However, y'all should not just play the shot Try to remain a piffling active in your training with split steps and rhythm of motility when doing netshots.
Keeping your rhythm is but equally important as whatsoever other aspect of the game.

I retrieve with my omnibus, we did do some training on the day earlier training. We went through some of our regular routines to maintain what I had skillful before. Nosotros did some three shot training drills. And once I felt a petty tired, we didn't push any further. The training was in the daytime so I had a 24h rest period.
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I personally would non drink this.
A. I don't like sweet drinks.
B. Not knowing how yous mix it up, too sugariness could hateful an osmotic effect drawing torso h2o into your intestine.
C. The other matter is overdoing it might cause an insulin surge.
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I will be careful with how much honey I add together, may exist just a bit to try and on a modest quantity, similar in a bottle of 50cl to go a few sips here and in that location along the twenty-four hour period. I actually tried information technology tonight and it was pleasant to drinkable I will say, yet with the small amount of honey I added (added more chia seeds) information technology was not really energetic I guess but afterward reading your points, I'll stick to that... last affair I want is one of those things you lot mention happening to me.
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Only an ironic update, today is tournament day. Woke up at 6am (2 hours drive to the tournament'due south location) to a flat tire... no more tire jack in the body to change the spare bike... I idea I was prepared though.
It'due south funny how former even when we try our best something out of our command will get in the way. Well that'due south not that big of a deal to be honnest, just materialistic mishaps.

The next tournament I was supposed to practise was in Monaco (4hours drive) side by side Saturday and yesterday they rejected my registration (as well many participants). Better luck adjacent time. Fourth dimension to set fifty-fifty better for the next tournaments!
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Oh no! And then it means yous totally missed the tournament?! What a bummer!
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Existent bummer... had to phone call the organizers and withdraw. If it would have been later than 6.xxx am I would have ask a neighbor a tire jack just I volition not disturb them at this fourth dimension on a Saturday morning. Thought of getting a cab just the price of services in France is a tad ridiculous. Would accept set me back 200 euros just to get at that place.
Well I should have simply go there the day before (or have a tire jack) which is what I volition do next time. I judge I'chiliad withal learning how to prepare for a tournament hehe. I was well prepared nutrition wise though this time, had some meals prepped for the whole day.

Merely I feel pretty additional though equally I experience like I have a revenge to take on myself. Will approach this week's practice session with great motivation!