🏸 CAN-AM ELITE PRE-TEAM Training System

 

1. 2-Hour Standard Session (Mandatory for All Coaches)

 

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🔹 1. Warm-up (5–10 min)

 

Content:

•Dynamic stretching

•Basic coordination (jump, step, rotate)

 

⚠️ Requirements:

•No time wasting

•Enter training mode immediately

 

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🔹 2. Swing + Basic Footwork Integration + Skipping (20 min)

 

Content:

•Stationary swings (forehand / backhand)

•Basic footwork + swing combinations (front/back, left/right)

•Single skipping & double skipping

 

👉 After 1 month, begin using training rackets

 

Focus:

•Technique > speed

•Build correct movement and hitting structure

 

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🔹 3. Multi-shuttle Training (Core 1️⃣) (40–50 min)

 

👉 Most important part of Pre-Team

 

Must include:

•Forehand clear

•Backhand lift

•Net shot (tumbling / cross)

•Basic rear-court attack (light smash / drop) (Pre-Team A)

 

Key Focus:

•Continuous hitting (NO one-shot stop)

•Each rally ≥ 10–15 shots (Pre-Team A)

•Emphasize recovery + readiness for next shot

 

⚠️ Not allowed:

•❌ One-shot isolated drills

 

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🔹 4. Continuity + Simple Drill Play (Core 2️⃣) (30–40 min)

 

👉 Introduce match awareness

 

Shuttle Requirement (Yonex AS30 or FA Premium):

•Pre-Team B: Each player provides 1 shuttlecock

•Pre-Team A: Each player provides 2 shuttlecocks

 

Content:

•2-point / 3-point continuous drills

•Front-back transitions

•Controlled rally / half-court rally

 

Focus:

•✔ Net control awareness (must emphasize)

•✔ Avoid passive high clears

•✔ Encourage initiative and attacking mindset

 

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🔹 5. Footwork + Physical Training (15–20 min)

 

Content:

•Basic footwork patterns (6-point / star pattern)

•Ladder drills (Sunday ladder focus)

•Light conditioning (core / coordination)

 

⚠️ Principles:

•Short duration + high quality

•NO exhausting conditioning

 

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🔹 6. Cool Down (5 min)

•Stretching

•Group shuttle collection

•Reinforce discipline

 

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🏸 2. Sunday Footwork & Ladder Training Plan

 

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Footwork Session

 

Pre-Team B:

Train all players on basic badminton footwork patterns

 

Pre-Team A & Above:

Practice continuous footwork, including:

•Front court

•Mid court

•Back court

•Combination movements

 

👉 Detailed structure to be finalized by Coach Ouyang

 

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Pre-Team B Ladder Session

•Teach basic tournament rules

•Start match play with 7–11 point games to build competition interest

•After 2 months, progress to full 21-point matches

 

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Shuttle Requirement (Yonex AS30 or FA Premium)

•Pre-Team B: Each player provides 1 shuttlecock

•Pre-Team A: Each player provides 2 shuttlecocks

 

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🔴 3. Core Training Priorities (All Coaches Must Align)

 

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⭐ 1. Net Initiative (Highest Priority)

 

From Day 1:

 

👉 “If you can go forward, don’t stay back.”

👉 “If you can attack, don’t lift.”

 

Training Requirement:

•Net play must be proactive

•No passive lifting as default

 

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⭐ 2. Continuous Attack & Flow

 

Main issue:

👉 Players often hit one shot and stop

 

Must train:

•One shot → next shot → next shot

•Fast recovery

•Always ready

 

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⭐ 3. Rear-Court Movement & First-Step Speed

 

Key correction:

•After each shot → move immediately

•Emphasize split step + first-step reaction

 

👉 Eliminate “watching the shuttle” habit

 

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⭐ 4. Basic Rhythm Variation

•Mix fast and slow

•Clear + drop + push

 

👉 Avoid single-speed play

 

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🔴 4. Selection & Grouping

 

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Entry Criteria

•✔ Basic coordination

•✔ Able to sustain rallies

•✔ Good attitude

 

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Removal Criteria

•❌ Lack of focus

•❌ Poor training attitude

•❌ Cannot keep up with pace

 

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🔴 5. 3-Month Development Goal

 

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Phase 1 (Month 1)

•Build basic strokes

•Establish movement awareness

 

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Phase 2 (Month 2)

•Improve continuity

•Develop initiative

 

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Phase 3 (Month 3)

•Basic game-play ability

•Ready to move into Pre-Team A level