Strength training protocols tailored for badminton players: a pilot study

Aim of the study. The primary aim of this study was to explore the impact of three distinct strength training methods—plyometric training, resistance band exercises, and compound weightlifting—on performance indicators such as vertical jump height, agility, and shoulder flexibility in badminton players. Material and methods. Thirty male amateur badminton players (aged 18–25 years) with a minimum of two years of playing experience participated in the study. The participants were randomly assigned to one of three training groups, each performing their respective training regimen three times a week for six weeks. The three groups were: plyometric training, resistance band training, and compound weightlifting. Performance was assessed before and after the intervention using vertical jump tests, a shuttle run for agility, and a shoulder flexibility test. Results. Statistical analyses (ANOVA) revealed significant improvements in all performance measures. Plyometric training significantly boosted agility (p = 0.001), while resistance band exercises improved shoulder flexibility (p = 0.003). Compound weightlifting led to significant gains in vertical jump height (p = 0.005). No significant differences were found in vertical jump height improvements across groups (p = 0.08), although agility and shoulder flexibility showed distinct benefits based on the type of training (p < 0.05). Conclusions. The study indicates that different strength training approaches yield specific improvements in performance for badminton players. Plyometric exercises are most effective for enhancing agility, resistance band training is beneficial for shoulder flexibility, and compound weightlifting excels in boosting vertical jump height.