Aura Season Plan 26/27

The 10-minute warm-up — RAMP

RAMP stands for Raise, Activate, Mobilise, Potentiate — four stages in that order, every session, all season. Teach it once and the players can run it themselves at a tournament where you are not standing next to them. That is the point of using the same one every week.

Stage 1

Raise

3 min

Court jog, side-steps, skipping, gradually building. Raises heart rate, body temperature, blood flow and joint fluid. Finish slightly warm, not tired.

Stage 2

Activate

2 min

Wake up what badminton actually loads: glutes, calves, shoulders. Band pull-aparts, glute bridges, calf raises, scapular squeezes.

Stage 3

Mobilise

3 min

Lunge matrix forward, side and rotational; hip openers; ankle rocks against the wall; thoracic rotations. Move through range rather than holding stretches.

Stage 4

Potentiate

2 min

Split-steps on your signal, three short accelerations, three maximal jumps, fast feet. Short and sharp — this is what makes the first rally feel like the tenth.

Intensity, volume and load

Four things, easy to confuse, and the whole plan is built on the difference between them.

IntensityHow hard the work is, moment to moment — speed and power against her maximum, and how short the rest is. Scored 1–5. It is the bar height on the season chart.

VolumeHow much work there is in total — minutes of playing time, reps, sets and shuttles fed. Scored 1–5. It is the grey strip.

LoadIntensity × volume, out of 25 — the stress the week actually produces. Season high W9 in March at L20, season low SM week at L4. It is the blue strip, and the L on every week card.

RPERating of Perceived Exertion — how hard it felt to her, 1–10, collected in the cool-down. Session load = RPE × 90 min. If her number and your plan disagree two weeks running, believe her.

The session shape

Every week uses the same two blocks, chosen to fit the courts you actually have.

0–30 min · 3 courts · 4–5 per court

Block A — warm-up and theme

Warm-up: 10 min. The same RAMP protocol every week, so the players own it and can run it alone at a tournament.
Theme work: 20 min of footwork, multi-shuttle or physical work tied to the day's theme.
Why it goes here: None of it needs a court each — which is exactly why it fits into three courts.

30–90 min · 6 courts · 2–3 per court

Block B — technical, restricted, open

Closed technical: 20 min. The theme isolated and fed, so the shot can be built.
Restricted game: 20 min. A rule that forces the theme to appear whether they like it or not.
Open game: 15 min. The theme under real pressure, full scoring.
Cool-down: 5 min, plus one RPE number from every player.

Why this order: closed work builds the shot, the restricted game makes them use it, the open game proves whether it survives.

One honest warning

Ninety minutes a week will not build physical capacity on its own

What this plan does: all the conditioning is folded into the warm-up and the Block A footwork, where it is badminton-specific and costs no extra court time
What it cannot do: one session a week is a maintenance dose, not a development dose
Who this matters for most: players aiming at SM and Junior SM need two to three independent sessions a week on top of this
How to bridge it: the Physical focus line on every week names that week's target — hand the same target to the players as homework rather than writing a second programme
The floor, not the goal: the Christmas card in W51 and the summer card in W21
The hidden cost: one missed Tuesday costs a player a full training week, so attendance and RPE matter far more here than in a four-session programme

Week by week

Open any week for both blocks step by step, how to arrange the players, the mental and physical focus, the junior modification and the coach note. Every drill named here is explained in full in the exercise bank.

1. General Preparation

18 Aug - 20 Sep 2026 · W34-W38

Rebuild movement quality, technical base and aerobic capacity. Low-moderate intensity, high volume. Establish the mental framework (Game Plan Card).

W34 Tue 18 AugIntroduction Season launch - split-step, base position & movement quality AllNo competition I2V3L6

Tävlingsfri helg (Utbildningshelg 22-23 Aug)

Physical 30%Technical 40%Tactical & game 20%Mental 10%

Block A 0–30 min · 3 courts

Organisation
3 courts, 4–5 players per court, working in rotation.

10 minWARM-UP: RAMP protocol (Raise, Activate, Mobilise, Potentiate).
8 min6-CORNER: 40s work x 40s rest, 6 sets, two per court on half a court each, groups alternating.
3.5 minSIDE TO SIDE: 4 shuttles across the court and back, 3 sets, two per court, groups alternating.
3.5 minFRONT AND BACK: 5 shuttles on the service line - front contact, one step back, rear contact - 3 sets, two pairs per court, one working while her partner collects.
4 minspare - bank it deliberately.

Block B 30–90 min · 6 courts

Organisation
6 courts, 2–3 per court. Pair by level, rotate opponents every 10 minutes.

15 minHALF-COURT NET-LIFT-DROP: one pair per half court, then games to 15.
25 minFULL COURT 2 v 1: the single works 90s then rotates, five turns each. The pair's job is to move her, not to end the rally. If many we do 2 x 2 and one of the 2 rotate.
15 minOPEN SINGLES without smash, if you win with a kill on the net you get 5 points - play 7 points winner stay loser move.
5 mincool-down, Game Plan Card issued, RPE collected.

Measurable goalEvery player wins at least 2 points by a kill at the net, which means she has moved back to base in 4 of 5 rallies.

Mental: GAME PLAN - self-audit. Each player writes 3 strengths + 3 weaknesses and starts her Game Plan Card (keep all season).
Physical: Movement quality, ankle/hip mobility, lunge mechanics, aerobic base.
Exercise mix: Footwork 27% / Half-court rally 17% / 2v1 28% / Open singles no smash 17% / Warm-up 11%
Junior U15–U17: Same content. U15: emphasise lunge technique over speed; no depth on landing volume.

Coach noteSet the standards for the season: punctuality, warm-up protocol, shuttle discipline, court etiquette. Courts needed for the 2 v 1 is simply players divided by 3 - twelve players fills four courts exactly. Keep the interval at 90s however many turn up: ninety seconds is already four to six times a real rally, and stretching it further trains a movement pattern you do not want.

W35 Tue 25 AugLoad Overhead technique & rear-court recovery SinglesNo competition I2V4L8

Physical 25%Technical 40%Tactical & game 25%Mental 10%

Block A 0–30 min · 3 courts

Organisation
3 courts × 4 players — one feeding, one working, two collecting. Rotate one place on the whistle so everyone feeds and everyone works.

10 minwarm-up + band shoulder prep.
20 minMULTI-SHUTTLE rear court: 1 feeder + 1 worker + 2 collectors per court, 45s sets. Clear / drop / smash from both rear corners.

Block B 30–90 min · 6 courts

Organisation
6 courts × 2 = 12 playing. Any extra players umpire and rotate in each game so nobody sits twice in a row.

20 minCLOSED TECHNICAL: grip change + forearm pronation, clear-to-clear in pairs, 2/court.
20 minRESTRICTED: singles, rally must start and stay behind the front service line, then open.
15 minOPEN GAME: singles to 15.
5 mincool-down.

Measurable goalEvery player completes 6 x 45s rear-court multi-shuttle with no drop in contact height between set 1 and set 6.

Mental: GAME PLAN - define your A-game: the 3-shot signature pattern you win points with in singles.
Physical: Aerobic power via multi-shuttle, shoulder health, rear-court lunge and recovery step.
Exercise mix: Multi-shuttle 25% / Closed tech 25% / Restricted 25% / Open 20% / Physical 5%
Junior U15–U17: U15-U17: shorten multi-shuttle sets to 35s, add one extra collector to raise rest.

Coach noteFirst high-volume week. Watch for shoulder soreness after summer.

W36 Tue 01 SepLoad Net play - quality, control & early contact DoublesCompetition I3V4L12

SGP 1 - Täby (4-6 Sep)

Physical 25%Technical 35%Tactical & game 30%Mental 10%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minwarm-up.
20 minFOOTWORK: front-court 2-corner then 4-corner shadow with racket; second half add reaction to coach's hand signal (first anticipation seed).

Block B 30–90 min · 6 courts

Organisation
4 courts × 4 players for games (16 fit exactly), 2 courts kept for the technical and feeding work. Rotate courts every block.

20 minCLOSED TECHNICAL: net shot / cross net / net kill, fixed feed, 4/court.
20 minRESTRICTED: front-court-only doubles inside the service boxes, no lifts allowed - forces net and flat battle.
15 minOPEN GAME: level doubles.
5 mincool-down.

Measurable goalEach pair wins at least 60% of the front-court-only rallies without being forced to lift.

Mental: ANTICIPATION (intro) - read the opponent's racket face at the net. What tells you tumble vs lift?
Physical: Reactive speed, forward lunge power, deceleration control.
Exercise mix: Footwork 25% / Closed tech 25% / Restricted 25% / Open 20% / Physical 5%
Junior U15–U17: Same. Give U15 a slightly higher net contact point target before demanding tightness.

Coach notePlayers entering SGP 1: individual chat about goals before they travel.

W37 Tue 08 SepTaper Doubles rotation & attack formation - league sharpener Doubles / MixedSeriehelg I4V2L8

SERIEHELG 1 (12-13 Sep)

Physical 15%Technical 20%Tactical & game 50%Mental 15%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minwarm-up, higher tempo and shorter.
20 minFOOTWORK: shadow rotation patterns - front/back and side/side switching, walked first then run, 4/court.

Block B 30–90 min · 6 courts

Organisation
4 courts × 4 players for games (16 fit exactly), 2 courts kept for the technical and feeding work. Rotate courts every block.

20 minSEMI-OPEN: attack vs defence 2v2, attackers must finish within 6 shots or point to defenders.
20 minOPEN GAME: doubles and mixed in actual league pairings.
15 minSCENARIO: start at 10-10 and 12-12.
5 mincool-down + pair talk.

Measurable goalEach pair states its serve and receive script from memory and executes it in the first 4 shots of 8 of 10 rallies.

Mental: GAME PLAN - pair roles, serve and receive agreement for the weekend. Written pair card.
Physical: Low volume, high quality only. Jump-smash landing, short reactive steps.
Exercise mix: Footwork 20% / Semi-open 25% / Open 30% / Scenario 20% / Physical 5%
Junior U15–U17: Juniors not selected for the tie train the same content but keep normal volume (no taper).

Coach noteMATCH WEEK. Drop volume, hold intensity. Priority is clarity and confidence - do not introduce new technique.

W38 Tue 15 SepLoad Defence - low block, drive and lift quality Doubles / SinglesCompetition I3V3L9

SJT 1 - Sundsvall U13-U17 / Trollhättan Elit-U22 (13-14 Sep)

Physical 25%Technical 30%Tactical & game 35%Mental 10%

Block A 0–30 min · 3 courts

Organisation
3 courts × 4 players — one feeding, one working, two collecting. Rotate one place on the whistle so everyone feeds and everyone works.

10 minwarm-up.
20 minMULTI-SHUTTLE defence: rapid low feeds to both sides, 45s sets, 4/court, racket-up ready position emphasised.

Block B 30–90 min · 6 courts

Organisation
4 courts × 4 players for games (16 fit exactly), 2 courts kept for the technical and feeding work. Rotate courts every block.

20 minCLOSED TECHNICAL: block and drive technique, short grip, body behind the shuttle.
20 minRESTRICTED: 2v2 defence-only vs attack, roles swap every 3 min.
15 minOPEN GAME.
5 mincool-down.

Measurable goalEvery player returns 7 of 10 fed smashes below net height from a proper defensive stance.

Mental: ANTICIPATION - read smash direction from the opponent's shoulder and hip rotation, not the racket.
Physical: Lateral speed, isometric defensive stance strength, grip endurance.
Exercise mix: Multi-shuttle 25% / Closed tech 20% / Restricted 30% / Open 20% / Physical 5%
Junior U15–U17: U15: reduce multi-shuttle feed speed before reducing volume - keep technique intact.

Coach noteGood week to film defence from the back of the court for later review.

2. Specific Preparation

21 Sep - 1 Nov 2026 · W39-W44

Discipline-specific patterns (S/D/XD), speed-endurance and power. Intensity rises, volume stays high. Mental theme: anticipation + first deception work.

W39 Tue 22 SepLoad Singles patterns - four-corner control & first deception SinglesNo competition I3V4L12

Årsmöteshelg - no national event (LOCAL TOURNAMENT WINDOW)

Physical 25%Technical 30%Tactical & game 35%Mental 10%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minwarm-up.
20 minFOOTWORK: 4-corner then 6-corner with racket; coach points randomly (anticipation load). 30s on / 30s off.

Block B 30–90 min · 6 courts

Organisation
6 courts × 2 = 12 playing. Any extra players umpire and rotate in each game so nobody sits twice in a row.

20 minCLOSED TECHNICAL: hold-and-slice drop - identical preparation, two outcomes.
20 minRESTRICTED: singles, straight only from the rear court, cross allowed only from the net.
15 minOPEN GAME: singles to 15.
5 mincool-down.

Measurable goalEach player plays 3 hold-and-slice drops per game where the opponent commits the wrong way.

Mental: DECEPTION 1 - one preparation, two outcomes. Introduce the concept of 'the hold'.
Physical: Speed-endurance (30/30 footwork), calf and achilles loading.
Exercise mix: Footwork 25% / Closed tech 25% / Restricted 25% / Open 20% / Physical 5%
Junior U15–U17: U15: hold work is technique-first - allow a longer hold and slower shuttle.

Coach noteFree weekend - likely slot for an Aura / MBK / Lugi or nearby club tournament. Confirm and mark it here.

W40 Tue 29 SepLoad Serve & the first four shots - doubles Doubles / MixedNo competition I3V4L12

- (LOCAL TOURNAMENT WINDOW)

Physical 30%Technical 25%Tactical & game 35%Mental 10%

Block A 0–30 min · 3 courts

Organisation
3 courts used as circuit space. 4–5 per court working in waves so one wave rests while the next works.

10 minwarm-up.
20 minPHYSICAL: on-court speed-endurance circuit, 6 stations x 40s work / 20s change, 2 rounds, using the 3 courts as circuit space.

Block B 30–90 min · 6 courts

Organisation
4 courts × 4 players for games (16 fit exactly), 2 courts kept for the technical and feeding work. Rotate courts every block.

20 minCLOSED TECHNICAL: low serve, flick serve, and the three returns (push / net / lift), 4/court.
20 minRESTRICTED: serve-return-third-fourth shot only, point ends after the 4th shot, keep score.
15 minOPEN GAME: doubles.
5 mincool-down.

Measurable goalEach pair scores 15 out of 20 on the serve-and-return battery.

Mental: GAME PLAN - the first four shots. Each pair writes its serve and receive script.
Physical: Speed-endurance emphasis - highest physical share of this phase.
Exercise mix: Physical 25% / Closed tech 20% / Restricted 25% / Open 20% / Footwork 10%
Junior U15–U17: U15-U17: 5 stations instead of 6, 30s work / 30s change.

Coach noteFree weekend - second likely local tournament slot.

W41 Tue 06 OctTaper Mixed doubles - roles, rotation & front-court dominance MixedSeriehelg I4V2L8

SERIEHELG 2 (10-11 Oct)

Physical 15%Technical 20%Tactical & game 50%Mental 15%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minwarm-up.
20 minFOOTWORK: shadow mixed rotation - front player base, rear player base, and the switch triggers. 4/court.

Block B 30–90 min · 6 courts

Organisation
4 courts × 4 players for games (16 fit exactly), 2 courts kept for the technical and feeding work. Rotate courts every block.

20 minSEMI-OPEN: mixed 2v2 where every lift triggers a compulsory rotation.
20 minOPEN GAME: mixed and women's doubles in league pairings.
15 minSCENARIO: serving at 13-14.
5 mincool-down + pair talk.

Measurable goalMixed pairs complete the lift-triggered rotation within 2 shots in 8 of 10 rallies.

Mental: GAME PLAN for the league weekend - opponent profiling and the pair's communication words.
Physical: Quality only, CNS fresh.
Exercise mix: Footwork 20% / Semi-open 25% / Open 30% / Scenario 20% / Physical 5%
Junior U15–U17: Non-selected juniors keep normal volume; use them as the opposition in scenario games.

Coach noteMATCH WEEK.

W42 Tue 13 OctLoad Attack - smash quality, jump smash & the follow-up Doubles / SinglesCompetition I4V3L12

SGP 2 - Trollhättan (16-18 Oct)

Physical 25%Technical 25%Tactical & game 40%Mental 10%

Block A 0–30 min · 3 courts

Organisation
3 courts × 4 players — one feeding, one working, two collecting. Rotate one place on the whistle so everyone feeds and everyone works.

10 minwarm-up + jump preparation (pogo, low hops, landing).
20 minMULTI-SHUTTLE attack: rear-court smash then net follow-up, 40s sets, full recovery.

Block B 30–90 min · 6 courts

Organisation
4 courts × 4 players for games (16 fit exactly), 2 courts kept for the technical and feeding work. Rotate courts every block.

20 minCLOSED TECHNICAL: smash mechanics + the steep vs flat decision.
20 minRESTRICTED: attackers must finish within 8 shots or the point goes to the defenders.
15 minOPEN GAME.
5 mincool-down.

Measurable goalEach player lands 6 of 10 jump smashes inside the rear tramline with a balanced landing.

Mental: ANTICIPATION - reading the block return. Where do you move after your own smash?
Physical: Power / plyometrics: jump landing quality, bounding, maximal short efforts.
Exercise mix: Multi-shuttle 25% / Closed tech 20% / Restricted 25% / Open 20% / Physical 10%
Junior U15–U17: U15: bodyweight plyometrics only, max 20 ground contacts, quality over height.

Coach noteWatch landing mechanics closely - this is the week knees get loaded.

W43 Tue 20 OctLoad Deception at the net - hold, double motion & cross disguise AllCompetition I4V3L12

SJT 2 + Elit/U22 - GOT ELIT Göteborg (23-25 Oct)

Physical 20%Technical 30%Tactical & game 35%Mental 15%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minwarm-up.
20 minFOOTWORK with hold: arrive at the net early, freeze, then play. Shadow first, then hand feed.

Block B 30–90 min · 6 courts

Organisation
6 courts, 2–3 per court. Pair by level, rotate opponents every 10 minutes.

20 minCLOSED TECHNICAL: from one identical net position play tumble / cross / lift.
20 minRESTRICTED: net-and-lift game, a point won after a successful deception counts double.
15 minOPEN GAME.
5 mincool-down.

Measurable goalEach player wins 3 net points per game using a hold before the shot.

Mental: DECEPTION 2 - arrive early to buy time. Explicitly link footwork speed to deception capacity.
Physical: Reactive agility, forward acceleration.
Exercise mix: Footwork 25% / Closed tech 25% / Restricted 25% / Open 20% / Physical 5%
Junior U15–U17: Same content - juniors often take to deception faster than seniors. Let them lead demos.

Coach noteFilm the net exchanges; deception is best coached from video.

W44 Tue 27 OctTest / De-load Testing & re-set - physical battery and video review AllNo competition I2V3L6

Allhelgona - no national event

Physical 30%Technical 30%Tactical & game 20%Mental 20%

Block A 0–30 min · 3 courts

Organisation
3 courts as testing stations. Two players tested at a time per court, the rest record each other's scores.

10 minwarm-up.
20 minTEST BATTERY in the 3-court space: badminton-specific 4-corner court test (time), 30s max lunge count, standing broad jump, 505 change-of-direction. Record all results.

Block B 30–90 min · 6 courts

Organisation
6 courts, 2–3 per court. Pair by level, rotate opponents every 10 minutes.

20 minTECHNICAL VIDEO: film every player's overhead and net from a fixed angle (phone on tripod), two groups over 6 courts.
20 minOPEN GAME while filming continues.
15 minpaired review against the Game Plan Card.
5 mincool-down.

Measurable goalEvery player records all four test scores and writes 2 revised targets on her Game Plan Card.

Mental: SELF-COACHING - compare the Game Plan Card written in W34 with reality. Rewrite targets for Nov-Dec.
Physical: Testing, then light. No new load.
Exercise mix: Physical/testing 25% / Technical review 30% / Open 30% / Mental 15%
Junior U15–U17: Record juniors separately - compare them to themselves, never to the seniors.

Coach noteTEST WEEK. Save results in the Player Tracking sheet - you retest in W14 and W21.

3. Competition Block 1

2 Nov - 20 Dec 2026 · W45-W51

DM, Swedish Youth Games (home region), Seriehelg 3, SJT 3, SGP 3. High intensity, moderate volume, game-dominant content. Mental theme: deception + pressure routines.

W45 Tue 03 NovTaper Match-play sharpening & the pre-match routine AllCompetition I4V2L8

DM SKANE (7-8 Nov) - confirm venue with Skånes BF

Physical 15%Technical 15%Tactical & game 50%Mental 20%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minwarm-up run EXACTLY as the match-day warm-up - teach it as a fixed protocol they own.
20 minFOOTWORK: fast 4-corner, short and sharp, full recovery.

Block B 30–90 min · 6 courts

Organisation
6 courts, 2–3 per court. Pair by level, rotate opponents every 10 minutes.

20 minSEMI-OPEN: point-starts from serve, 2 min on / 1 min off.
20 minOPEN GAME to 15 with full scoring and service rules, players umpire.
15 minSCENARIO: 11-point crisis game starting 5-9 down.
5 mincool-down + DM plan.

Measurable goalEvery player runs the full match-day warm-up unaided and completes her between-rally routine in 9 of 10 rallies.

Mental: ROUTINES - the between-rally routine (breathe, plan, position) and the pre-match protocol.
Physical: Sharp and short. No new load.
Exercise mix: Footwork 20% / Semi-open 25% / Open 30% / Scenario 20% / Physical 5%
Junior U15–U17: Identical. The routine is the most transferable thing you can give a 15-year-old.

Coach noteCOMPETITION WEEK - district championships. First real target of the season.

W46 Tue 10 NovTaper Compete at home - tempo control & energy management AllCompetition I4V2L8

SWEDISH YOUTH GAMES - Skånes BF, HOME REGION (14-15 Nov)

Physical 15%Technical 20%Tactical & game 45%Mental 20%

Block A 0–30 min · 3 courts

Organisation
3 courts × 4 players — one feeding, one working, two collecting. Rotate one place on the whistle so everyone feeds and everyone works.

10 minwarm-up.
20 minMULTI-SHUTTLE tempo game: alternate 20s maximum tempo with 40s controlled tempo - teaches deliberate gear changes.

Block B 30–90 min · 6 courts

Organisation
6 courts, 2–3 per court. Pair by level, rotate opponents every 10 minutes.

20 minRESTRICTED: 'tempo game' - one player must play fast and flat, the other must slow the rally down; swap roles.
20 minOPEN GAME.
15 minSCENARIO: closing out from 12-8 up.
5 mincool-down.

Measurable goalEach player changes tempo deliberately at least 4 times per game and can say afterwards when and why.

Mental: GAME PLAN - tempo as a weapon. When do I speed the game up, when do I slow it down?
Physical: Repeat-sprint tolerance at low total volume.
Exercise mix: Multi-shuttle 20% / Restricted 30% / Open 25% / Scenario 20% / Physical 5%
Junior U15–U17: Main junior target of the autumn. Manage excitement - home crowd, home hall.

Coach noteCOMPETITION WEEK - home region event arranged by Skånes BF. Big one for the juniors.

W47 Tue 17 NovTaper Team weekend - doubles & mixed under pressure Doubles / MixedSeriehelg I4V2L8

SERIEHELG 3 (21-22 Nov)

Physical 15%Technical 20%Tactical & game 50%Mental 15%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minwarm-up.
20 minFOOTWORK: shadow rotation plus the attack-to-defence-to-attack transition.

Block B 30–90 min · 6 courts

Organisation
4 courts × 4 players for games (16 fit exactly), 2 courts kept for the technical and feeding work. Rotate courts every block.

20 minSEMI-OPEN: 2v2 transition game, minimum 3 role switches per rally.
20 minOPEN GAME in league pairs.
15 minSCENARIO: deciding rubber at 14-14.
5 mincool-down + team talk.

Measurable goalEach pair completes 3 role switches per rally in 8 of 10 transition rallies.

Mental: PRESSURE ROUTINES IN PAIRS - agree exactly what you say to each other at 12-12.
Physical: Quality, CNS fresh.
Exercise mix: Footwork 20% / Semi-open 25% / Open 30% / Scenario 20% / Physical 5%
Junior U15–U17: Non-selected juniors train at normal volume and provide the opposition.

Coach noteMATCH WEEK.

W48 Tue 24 NovShock / Peak load Singles endurance & rally construction SinglesNo competition I4V4L16

- (LOCAL TOURNAMENT WINDOW)

Physical 30%Technical 15%Tactical & game 45%Mental 10%

Block A 0–30 min · 3 courts

Organisation
3 courts used as circuit space. 4–5 per court working in waves so one wave rests while the next works.

10 minwarm-up.
20 minPHYSICAL: on-court intervals, 6 x (45s maximal 4-corner footwork / 75s rest) across the 3 courts.

Block B 30–90 min · 6 courts

Organisation
6 courts × 2 = 12 playing. Any extra players umpire and rotate in each game so nobody sits twice in a row.

20 minRESTRICTED: singles, a rally must reach 12 shots before the point can be won.
20 minOPEN GAME: singles to 15.
15 minLONG-RALLY GAME: point counts only after 15 shots.
5 mincool-down.

Measurable goalEvery player completes 6 x 45s intervals with the final rep within 10% of the first rep's court coverage.

Mental: GAME PLAN - rally construction: create the opening, exploit it, finish it. Name the three phases out loud.
Physical: ANAEROBIC CAPACITY PEAK for this block - the hardest physical week of the autumn.
Exercise mix: Physical 25% / Restricted 25% / Open 25% / Long-rally 20% / Footwork 5%
Junior U15–U17: U15: 4 x 45s with 90s rest. U17: 5 reps. Shorten the long-rally games to 9 points.

Coach noteHighest load week of Competition Block 1 - it sits deliberately between two league weekends.

W49 Tue 01 DecLoad Deception 3 - the full toolkit, rear court to front court AllCompetition I4V3L12

SJT 3 + Elit/U22 - BSO Stockholm (4-6 Dec)

Physical 15%Technical 30%Tactical & game 40%Mental 15%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minwarm-up.
20 minFOOTWORK with hold at all six corners: arrive, freeze half a second, then play.

Block B 30–90 min · 6 courts

Organisation
6 courts, 2–3 per court. Pair by level, rotate opponents every 10 minutes.

20 minCLOSED TECHNICAL: three shots from one preparation (rear: clear / drop / sliced smash; net: tumble / cross / lift).
20 minRESTRICTED: 'disguise game' - the opponent calls the shot out loud as you strike; a wrong call gives you a bonus point.
15 minOPEN GAME.
5 mincool-down.

Measurable goalIn the calling game, each player's shot is called wrongly by her opponent at least 5 times per game.

Mental: DECEPTION MASTERY + THE COUNTER - how not to be deceived: watch the shuttle, not the arm.
Physical: Moderate. Agility focus.
Exercise mix: Footwork 25% / Closed tech 20% / Restricted 30% / Open 20% / Physical 5%
Junior U15–U17: The disguise game is excellent for juniors - it trains both deception and anticipation at once.

Coach noteThe 'calling' game is loud and competitive. It is the single best drill in this plan for anticipation.

W50 Tue 08 DecCompetition simulation Competition simulation - full match conditions AllCompetition I5V2L10

SGP 3 - Halmstad (11-13 Dec)

Physical 15%Technical 10%Tactical & game 60%Mental 15%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minwarm-up using the match-day protocol.
20 minshort sharp footwork + serve practice under scoring pressure (miss = penalty).

Block B 30–90 min · 6 courts

Organisation
All 6 courts. Published draw, resting players umpire and keep score. No coaching during matches.

60 minINTERNAL TOURNAMENT: round-robin, best of 3 to 11 or single games to 15, all 6 courts, resting players umpire and score. Coach observes each player against her own Game Plan Card.

Measurable goalEvery player self-scores plan adherence 1-5 after each match, and the group average is 3.5 or higher.

Mental: FULL COMPETITIVE ROUTINE REHEARSAL. Every player self-scores plan adherence 1-5 afterwards.
Physical: Competition load.
Exercise mix: Open / competition 65% / Footwork 20% / Warm-up 10% / Review 5%
Junior U15–U17: Seed the draw so juniors get at least one match against a senior.

Coach noteTreat this as a real event: draw published in advance, umpires, scoresheets, no coaching mid-match.

W51 Tue 15 DecDe-load Variety, fun & half-season reflection AllNo competition I2V2L4

- Pre-Christmas

Physical 20%Technical 15%Tactical & game 40%Mental 25%

Block A 0–30 min · 3 courts

Organisation
3 courts used as circuit space. 4–5 per court working in waves so one wave rests while the next works.

10 minwarm-up games.
20 minPHYSICAL (playful): relays, court games, coordination and reaction work across the 3 courts.

Block B 30–90 min · 6 courts

Organisation
6 courts, 2–3 per court. Pair by level, rotate opponents every 10 minutes.

20 minNOVELTY EXERCISES: weak-hand rallies, half-court doubles, 3v1, king of the court.
25 minOPEN GAME with handicap scoring so mixed abilities compete evenly.
10 minHALF-SEASON REVIEW: each player writes 2 wins and 1 spring target.
5 mincool-down.

Measurable goalEvery player writes 2 wins and 1 spring target, and leaves with the Christmas maintenance card.

Mental: REFLECTION & MOTIVATION. Rewrite the Game Plan Card as v2 for the spring.
Physical: Light and playful. Deliberate psychological de-load.
Exercise mix: Games / fun 50% / Open 30% / Mental & review 15% / Physical 5%
Junior U15–U17: Perfect week to mix juniors and seniors as partners - builds the group.

Coach noteHand out the Christmas maintenance card: 2x/week, 20 min shadow footwork + core + mobility.

4. Transition (Christmas)

21 Dec 2026 - 3 Jan 2027 · W52-W53

Active rest. No coached sessions. Optional maintenance card (2x/week: shadow footwork, core, mobility).

W5222 DecJul / Christmas — no session

W5329 DecNyår / New Year — no session

5. Reload / Specific Prep 2

4 - 24 Jan 2027 · W1-W3

Re-entry, then rebuild speed and power. Swedish Open weekend is competition-free - use it for modelling and live-watching.

W1 Tue 05 JanRe-entry Re-entry - movement quality & technical re-set AllNo competition I2V3L6

- (LOCAL TOURNAMENT WINDOW)

Physical 25%Technical 40%Tactical & game 25%Mental 10%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minextended warm-up with full mobility.
20 minFOOTWORK basics re-set: split-step timing, lunge mechanics, recovery step. Deliberately unhurried.

Block B 30–90 min · 6 courts

Organisation
6 courts, 2–3 per court. Pair by level, rotate opponents every 10 minutes.

20 minCLOSED TECHNICAL re-set: overhead and net, fixed feed.
20 minSEMI-OPEN: controlled rallies at 70%.
15 minOPEN GAME at 70%.
5 mincool-down.

Measurable goalEvery player completes the session with no compensation in lunge or landing; you sign off each one individually.

Mental: Reconnect with Game Plan Card v2. Set three concrete spring targets per player.
Physical: Re-introduce load gently. Injury-prevention emphasis: ankle, knee, shoulder.
Exercise mix: Footwork 25% / Closed tech 30% / Semi-open 20% / Open 20% / Physical 5%
Junior U15–U17: Growth check - juniors may have grown over Christmas. Re-check lunge depth and landing.

Coach noteResist the urge to go hard in week 1 back. Most January injuries are re-entry injuries.

W2 Tue 12 JanLoad Speed & power rebuild + fast flat exchanges DoublesCompetition I4V3L12

SJT 4 - Tranås U13-U15 / Västerås U17-U22-Elit (15-17 Jan)

Physical 30%Technical 25%Tactical & game 35%Mental 10%

Block A 0–30 min · 3 courts

Organisation
3 courts used as circuit space. 4–5 per court working in waves so one wave rests while the next works.

10 minwarm-up.
20 minPHYSICAL: acceleration and plyometric block - broad jumps, lateral bounds, 6 m sprints, across the 3 courts. Full recovery between reps.

Block B 30–90 min · 6 courts

Organisation
4 courts × 4 players for games (16 fit exactly), 2 courts kept for the technical and feeding work. Rotate courts every block.

20 minCLOSED TECHNICAL: flat drive technique, short grip, body position, early contact.
20 minRESTRICTED: mid-court drive game, no lifts and no net shots allowed.
15 minOPEN GAME: doubles.
5 mincool-down.

Measurable goalEach player holds drive height below shoulder for 12 consecutive shots in the mid-court game.

Mental: ANTICIPATION in flat exchanges - reading the drive before it is hit.
Physical: POWER AND SPEED REBUILD - the key physical week of January.
Exercise mix: Physical 25% / Closed tech 20% / Restricted 25% / Open 20% / Footwork 10%
Junior U15–U17: U15: halve the plyometric volume, keep the sprints. Quality of landing is the only criterion.

Coach noteKeep total plyometric ground contacts low and recovery long - this is a quality session, not a conditioning session.

W3 Tue 19 JanLoad Learn from the best - model-based technical work AllNo competition I3V3L9

VICTOR SWEDISH OPEN (21-24 Jan) - national competition-free weekend

Physical 20%Technical 30%Tactical & game 35%Mental 15%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minwarm-up.
20 minFOOTWORK modelled on a chosen world-class player - show a 2 min clip in the changing room first, then copy the movement rhythm.

Block B 30–90 min · 6 courts

Organisation
6 courts, 2–3 per court. Pair by level, rotate opponents every 10 minutes.

20 minCLOSED TECHNICAL: each player replicates one signature pattern from her chosen model.
20 minRESTRICTED: apply that pattern inside a conditioned game.
15 minOPEN GAME.
5 mincool-down.

Measurable goalEach player names her model player and the single habit she is copying, and shows it in an open game.

Mental: GAME PLAN - modelling. Each player picks a role model and one transferable habit, not a whole style.
Physical: Moderate.
Exercise mix: Footwork 25% / Closed tech 25% / Restricted 25% / Open 20% / Mental 5%
Junior U15–U17: Juniors love this week. Insist the model is a habit ('she always recovers to base'), not a trick shot.

Coach noteNo sanctioned competitions this weekend. Take the group to watch Swedish Open live or stream it together - best anticipation homework of the year.

6. Championship Peak

25 Jan - 21 Mar 2027 · W4-W11

The season's main peak: Seriehelg 4, Badminton SM, Junior SM, SGP 4, Seriehelg 5, SM U15/U17. Maximum intensity, minimum volume, total specificity. Nothing new is introduced in a taper week.

W4 Tue 26 JanTaper League weekend - pairs sharp, plans clear Doubles / MixedSeriehelg I4V2L8

SERIEHELG 4 (30-31 Jan)

Physical 15%Technical 20%Tactical & game 50%Mental 15%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minwarm-up.
20 minFOOTWORK: rotation and defensive transition shadow, short and sharp.

Block B 30–90 min · 6 courts

Organisation
4 courts × 4 players for games (16 fit exactly), 2 courts kept for the technical and feeding work. Rotate courts every block.

20 minSEMI-OPEN: attack vs defence.
20 minOPEN GAME in league pairs.
15 minSCENARIO: 13-13.
5 mincool-down + team talk.

Measurable goalEach pair states its plan for the weekend's likely opponents in 3 bullet points, written down.

Mental: Pair game plan and the agreed pressure routine.
Physical: Quality, taper.
Exercise mix: Footwork 20% / Semi-open 25% / Open 30% / Scenario 20% / Physical 5%
Junior U15–U17: Juniors not in the tie keep normal volume.

Coach noteMATCH WEEK - and the last session before SM week.

W5 Tue 02 FebPeak taper SM taper - sharpness, confidence, clarity AllChampionship I4V1L4

*** BADMINTON SM - Göteborgs BF (5-7 Feb) ***

Physical 10%Technical 10%Tactical & game 55%Mental 25%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minmatch-day warm-up protocol, exactly as it will be used in Göteborg.
15 minshort sharp footwork, maximum quality with full recovery.
5 minserve practice.

Block B 30–90 min · 6 courts

Organisation
6 courts, 2–3 per court. Pair by level, rotate opponents every 10 minutes.

25 minSCENARIO: point-starts and short games to 7.
20 minOPEN GAME to 15 at 70-80% volume but 100% intent.
10 minindividual coach conversations while the others play.
5 mincool-down.

Measurable goalEvery SM player completes the taper at planned volume and reports an RPE of 6 or below.

Mental: PEAK ROUTINES - pre-match, between-rally, between-game. Confidence review: name 3 things you do well.
Physical: Full taper. Fresh legs are the entire objective.
Exercise mix: Scenario 30% / Open 25% / Footwork 20% / Mental 15% / Warm-up 10%
Junior U15–U17: Juniors not going to SM train at normal volume as sparring - do not taper them for nothing.

Coach note*** MAJOR COMPETITION WEEK - Senior SM. Introduce nothing new. Lowest volume of the season. ***

W6 Tue 09 FebSplit: taper + load JSM taper for the juniors, rebuild for the seniors - SPLIT SESSION AllChampionship I4V2L8

*** JUNIOR SM (U19) - Täby (12-14 Feb) ***

Physical 10%Technical 15%Tactical & game 55%Mental 20%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minwarm-up.
20 minFOOTWORK: juniors short and sharp with full recovery; seniors longer sets at higher volume.

Block B 30–90 min · 6 courts

Organisation
Hall split 3 courts + 3 courts. Tapering players on one half, loading players on the other — plan the allocation before you arrive.

—SPLIT THE HALL: 3 courts JUNIORS - scenario games and open games to 15 (taper). 3 courts SENIORS - restricted rally-construction game and open games to 15 (load).
—Final 15' shared open games across all 6 courts.
5 mincool-down.

Measurable goalJSM players finish at RPE 6 or below; the seniors complete full loading at RPE 7-8. Two different numbers, same session.

Mental: Juniors: competition routine rehearsal. Seniors: post-SM debrief and re-set.
Physical: Differentiated - see the split above.
Exercise mix: Footwork 20% / Scenario 25% / Restricted 20% / Open 30% / Mental 5%
Junior U15–U17: *** This is the juniors' main individual peak of the season. ***

Coach note*** MAJOR - Junior SM. This session must be split. Plan your court allocation before you arrive. ***

W7 Tue 16 FebRecovery Debrief & technical repair AllNo competition I2V3L6

- (LOCAL TOURNAMENT WINDOW)

Physical 20%Technical 35%Tactical & game 25%Mental 20%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minwarm-up.
20 minFOOTWORK repair - whatever broke down under pressure at SM and JSM. Slow, corrective, technical.

Block B 30–90 min · 6 courts

Organisation
6 courts, 2–3 per court. Pair by level, rotate opponents every 10 minutes.

20 minCLOSED TECHNICAL on individual weaknesses, coach assigns a different focus to each court.
20 minSEMI-OPEN.
15 minOPEN GAME at 70%.
5 mincool-down.

Measurable goalEvery player submits a written debrief naming one thing that worked and one that did not.

Mental: COMPETITION DEBRIEF, written: what in my plan worked, what did not, what will I change.
Physical: Recovery week. Low load - both bodies and nervous systems are tired after two championship weekends.
Exercise mix: Footwork 25% / Closed tech 30% / Semi-open 20% / Open 20% / Mental 5%
Junior U15–U17: Debrief juniors individually and briefly. Focus on effort and process, not results.

Coach noteDo not skip this week's debrief - it is where the SM/JSM experience turns into next season's improvement.

W8 Tue 23 FebLoad Attack finishing & the net kill AllCompetition I4V3L12

SGP 4 - Askim (26-28 Feb)

Physical 20%Technical 25%Tactical & game 45%Mental 10%

Block A 0–30 min · 3 courts

Organisation
3 courts × 4 players — one feeding, one working, two collecting. Rotate one place on the whistle so everyone feeds and everyone works.

10 minwarm-up + jump preparation.
20 minMULTI-SHUTTLE: smash then net-kill sequence, 40s sets.

Block B 30–90 min · 6 courts

Organisation
6 courts, 2–3 per court. Pair by level, rotate opponents every 10 minutes.

20 minCLOSED TECHNICAL: net kill technique and the interception position.
20 minRESTRICTED: the point must be finished at the net or it does not count.
15 minOPEN GAME.
5 mincool-down.

Measurable goalEach player finishes 7 of 10 restricted rallies with a net kill.

Mental: ANTICIPATION - interception. Stand where the shuttle is going to be, not where it was.
Physical: Power and reactivity.
Exercise mix: Multi-shuttle 25% / Closed tech 20% / Restricted 25% / Open 25% / Physical 5%
Junior U15–U17: Same content, slower feed for U15.

W9 Tue 02 MarShock / Season peak load Singles pressure & the long game - hardest session of the season SinglesNo competition I5V4L20

- (LOCAL TOURNAMENT WINDOW)

Physical 30%Technical 10%Tactical & game 45%Mental 15%

Block A 0–30 min · 3 courts

Organisation
3 courts used as circuit space. 4–5 per court working in waves so one wave rests while the next works.

10 minwarm-up.
20 minPHYSICAL: 8 x (30s maximal 4-corner footwork / 60s rest) across the 3 courts.

Block B 30–90 min · 6 courts

Organisation
6 courts × 2 = 12 playing. Any extra players umpire and rotate in each game so nobody sits twice in a row.

20 minRESTRICTED: singles with a 15-shot minimum before a point can be won.
20 minOPEN GAME: singles to 15, winner stays on.
15 minSURVIVOR: loser of each rally rotates off court.
5 mincool-down.

Measurable goalEvery player completes 8 x 30s intervals (U15: 6) with nobody's technique breaking down before the final rep.

Mental: RESILIENCE - can you still follow your plan when you are tired? Decision quality under fatigue.
Physical: PEAK ANAEROBIC LOAD OF THE SEASON.
Exercise mix: Physical 25% / Restricted 25% / Open 30% / Footwork 15% / Mental 5%
Junior U15–U17: U15: 6 reps with 90s rest, 9-shot minimum, games to 11. U17: 7 reps.

Coach noteWarn the group the week before. Have water, salt and a proper cool-down ready.

W10 Tue 09 MarTaper Final league weekend - sharpen the pairs Doubles / MixedSeriehelg I4V2L8

SERIEHELG 5 - final round (13-14 Mar)

Physical 15%Technical 20%Tactical & game 50%Mental 15%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minwarm-up.
20 minFOOTWORK: rotation shadow plus serve and receive.

Block B 30–90 min · 6 courts

Organisation
4 courts × 4 players for games (16 fit exactly), 2 courts kept for the technical and feeding work. Rotate courts every block.

20 minSEMI-OPEN: transition game.
20 minOPEN GAME in league pairs.
15 minSCENARIO: 14-14.
5 mincool-down + team talk.

Measurable goalEach pair converts 3 of 5 scenario games started at 14-14.

Mental: Team game plan; closing out matches and ties.
Physical: Taper.
Exercise mix: Footwork 20% / Semi-open 25% / Open 30% / Scenario 20% / Physical 5%
Junior U15–U17: -

Coach noteMATCH WEEK - final round of the series. Table position may decide qualification in W13.

W11 Tue 16 MarSplit: peak taper U15/U17 SM taper - confidence & clarity - SPLIT SESSION AllChampionship I4V1L4

*** SM U15 - Sollentuna / SM U17 - Skogås (19-21 Mar) ***

Physical 10%Technical 10%Tactical & game 55%Mental 25%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minmatch-day warm-up protocol.
20 minshort sharp footwork + serve practice.

Block B 30–90 min · 6 courts

Organisation
Hall split 3 courts + 3 courts. Tapering players on one half, loading players on the other — plan the allocation before you arrive.

—SPLIT THE HALL: 3 courts U15/U17 - scenario games and short games (full taper). 3 courts U19/senior - normal restricted and open work (normal load).
15 minshared open games.
5 mincool-down + individual plans handed out.

Measurable goalEvery U15 and U17 player has a written 3-point plan and can recite it without reading it.

Mental: PEAK ROUTINES for the youngest players. Give each one a simple written 3-point plan, no more.
Physical: Full taper for the competitors only.
Exercise mix: Scenario 30% / Open 30% / Footwork 20% / Mental 15% / Warm-up 5%
Junior U15–U17: *** This is the U15 and U17 players' main peak of the season. ***

Coach note*** MAJOR - SM U15 and SM U17. Split session again. Keep the plans simple for the youngest. ***

7. Re-load

22 Mar - 11 Apr 2027 · W12-W14

Easter + league qualification. Re-introduce volume and power after the peak.

W12 Tue 23 MarDe-load Easter - variety & re-set AllNo competition I2V2L4

Påsk / Easter (Easter Sunday 28 Mar) - CHECK HALL

Physical 25%Technical 20%Tactical & game 35%Mental 20%

Block A 0–30 min · 3 courts

Organisation
3 courts used as circuit space. 4–5 per court working in waves so one wave rests while the next works.

10 minwarm-up.
20 minPHYSICAL: coordination and footwork games, relays, reaction work.

Block B 30–90 min · 6 courts

Organisation
6 courts, 2–3 per court. Pair by level, rotate opponents every 10 minutes.

20 minNOVELTY EXERCISES: king of the court, 3v1, half-court doubles.
25 minOPEN GAME with handicap scoring.
10 minspring goal re-set for the team season.
5 mincool-down.

Measurable goalEvery player leaves having reset one goal for the team season, in writing.

Mental: Reflection after the championship block; reset goals for the team season ahead.
Physical: Light.
Exercise mix: Games 45% / Open 30% / Footwork 15% / Mental 10%
Junior U15–U17: -

Coach noteCHECK HALL AVAILABILITY - Easter week. Expect reduced attendance; plan a session that works with 8 players.

W13 Tue 30 MarTaper Qualification weekend - team readiness Doubles / MixedSeriehelg I4V2L8

SERIESPEL KVALHELG (3-4 Apr) - if Aura qualifies

Physical 15%Technical 20%Tactical & game 50%Mental 15%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minwarm-up.
20 minFOOTWORK: rotation and defensive transition.

Block B 30–90 min · 6 courts

Organisation
4 courts × 4 players for games (16 fit exactly), 2 courts kept for the technical and feeding work. Rotate courts every block.

20 minSEMI-OPEN: attack vs defence.
20 minOPEN GAME in team pairs.
15 minSCENARIO: deciding rubber.
5 minteam talk.

Measurable goalThe named team can state the order and each player's role before travelling.

Mental: Team pressure - playing for promotion or survival. Agree the team's response to going a rubber down.
Physical: Taper.
Exercise mix: Footwork 20% / Semi-open 25% / Open 30% / Scenario 20% / Physical 5%
Junior U15–U17: -

Coach noteMATCH WEEK if Aura is in the qualification. If not, run PW32's content this week instead and swap.

W14 Tue 06 AprLoad / Re-test Re-load - power, technical polish & mid-season retest AllNo competition I3V4L12

- (LOCAL TOURNAMENT WINDOW)

Physical 30%Technical 30%Tactical & game 30%Mental 10%

Block A 0–30 min · 3 courts

Organisation
3 courts as testing stations. Two players tested at a time per court, the rest record each other's scores.

10 minwarm-up.
20 minPHYSICAL: plyometric and acceleration block, plus a short retest of the W44 battery (4-corner court test, broad jump).

Block B 30–90 min · 6 courts

Organisation
6 courts, 2–3 per court. Pair by level, rotate opponents every 10 minutes.

20 minCLOSED TECHNICAL: individual targets from the W7 debrief.
20 minRESTRICTED: discipline-specific conditioned game.
15 minOPEN GAME.
5 mincool-down.

Measurable goalEvery player retests the W44 battery and improves at least 2 of the 4 scores.

Mental: Anticipation refresh, deliberately practised under fatigue at the end of the session.
Physical: POWER REBUILD after the peak block.
Exercise mix: Physical 25% / Closed tech 25% / Restricted 25% / Open 20% / Footwork 5%
Junior U15–U17: Retest juniors against their own W44 numbers and show them the progress - strong motivator.

Coach noteRETEST WEEK. Enter results next to the W44 numbers in Player Tracking.

8. Team Championship Block

12 Apr - 23 May 2027 · W15-W20

Where the team is TESTED, not where it is built - the pairs have been running since Seriehelg 1 in September. Swedish Junior International, Lag-SM Ungdom, SGP finals and the Lag-SM final. Doubles and mixed emphasis, line-ups named in the session before each event.

W15 Tue 13 AprLoad International tempo Singles / DoublesCompetition I5V3L15

Swedish Junior / U17 International - Uppsala, BEC circuit (16-18 Apr)

Physical 20%Technical 20%Tactical & game 45%Mental 15%

Block A 0–30 min · 3 courts

Organisation
3 courts × 4 players — one feeding, one working, two collecting. Rotate one place on the whistle so everyone feeds and everyone works.

10 minwarm-up.
20 minMULTI-SHUTTLE at maximum tempo, 30s sets with full recovery.

Block B 30–90 min · 6 courts

Organisation
4 courts × 4 players for games (16 fit exactly), 2 courts kept for the technical and feeding work. Rotate courts every block.

20 minRESTRICTED: fast flat game, the shuttle must stay below shoulder height.
20 minOPEN GAME to 15.
15 minSCENARIO.
5 mincool-down.

Measurable goalEach player uses the first 5 rallies as reconnaissance and afterwards names her opponent's weakness.

Mental: GAME PLAN against unknown opponents - use the first five rallies as reconnaissance, then commit.
Physical: High-quality speed, low volume.
Exercise mix: Multi-shuttle 25% / Restricted 25% / Open 25% / Scenario 20% / Physical 5%
Junior U15–U17: This is a genuine step up in level for the juniors - prepare them for losing well.

W16 Tue 20 AprPeak taper Youth team SM - team spirit & pair sharpness Doubles / Mixed / Singles rotationChampionship I4V2L8

*** LAG-SM UNGDOM - Spårvägen (23-25 Apr) ***

Physical 15%Technical 15%Tactical & game 50%Mental 20%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minwarm-up.
20 minFOOTWORK: rotation shadow, serve and receive under scoring pressure.

Block B 30–90 min · 6 courts

Organisation
4 courts × 4 players for games (16 fit exactly), 2 courts kept for the technical and feeding work. Rotate courts every block.

20 minSEMI-OPEN in the actual team pairings.
20 minOPEN GAME in team-tie format - simulate the whole tie, order and all.
15 minSCENARIO: deciding match of the tie.
5 minteam talk + line-up announced.

Measurable goalThe line-up is named and every player knows her match and her role before she leaves the hall.

Mental: TEAM ROLES - supporting teammates from the side, playing for the club rather than the ranking.
Physical: Taper.
Exercise mix: Footwork 20% / Semi-open 25% / Open 30% / Scenario 20% / Physical 5%
Junior U15–U17: *** Main team target of the season for the juniors. ***

Coach note*** MAJOR - Lag-SM Ungdom. Announce the line-up in this session so nobody travels uncertain. ***

W17 Tue 27 AprLoad Deception refresh & creative play AllNo competition I3V3L9

Veteran SM - Tranås (30 Apr-2 May) - not this group

Physical 20%Technical 30%Tactical & game 35%Mental 15%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minwarm-up.
20 minFOOTWORK with hold at all corners, now at full speed.

Block B 30–90 min · 6 courts

Organisation
6 courts, 2–3 per court. Pair by level, rotate opponents every 10 minutes.

20 minCLOSED TECHNICAL: three outcomes from one preparation, revisited.
20 minRESTRICTED: disguise game - the opponent calls the shot.
15 minOPEN GAME.
5 mincool-down.

Measurable goalEach player plays 4 deceptive shots in the third game, when she is tired.

Mental: DECEPTION UNDER FATIGUE - can you still hold the shot in the third game?
Physical: Moderate.
Exercise mix: Footwork 25% / Closed tech 20% / Restricted 30% / Open 20% / Physical 5%
Junior U15–U17: Compare against W49 - the juniors should be visibly better at this now.

Coach noteDeliberate callback to W43 and W49 so the players can feel the improvement.

W18 Tue 04 MayLoad Singles endurance & shot tolerance SinglesNo competition I4V4L16

Kristi Himmelsfärd / Ascension 6 May - CHECK HALL

Physical 30%Technical 15%Tactical & game 45%Mental 10%

Block A 0–30 min · 3 courts

Organisation
3 courts used as circuit space. 4–5 per court working in waves so one wave rests while the next works.

10 minwarm-up.
20 minPHYSICAL: 6 x (45s / 75s) intervals.

Block B 30–90 min · 6 courts

Organisation
6 courts × 2 = 12 playing. Any extra players umpire and rotate in each game so nobody sits twice in a row.

20 minRESTRICTED: 12-shot minimum rally.
20 minOPEN GAME: singles.
15 minSURVIVOR game.
5 mincool-down.

Measurable goalEvery player completes 6 x 45s and holds a 12-shot minimum rally in 8 of 10 attempts.

Mental: Resilience and plan adherence when tired - a direct repeat of W9's theme.
Physical: High. Last genuinely hard physical week of the season.
Exercise mix: Physical 25% / Restricted 25% / Open 30% / Footwork 15% / Mental 5%
Junior U15–U17: U15: 4 reps, 9-shot minimum.

Coach noteCHECK HALL AVAILABILITY - Ascension week (public holiday Thursday 6 May).

W19 Tue 11 MayCompetition simulation Competition simulation 2 - internal tournament AllCompetition I5V2L10

Slutspel SGP - Trollhättan (14-16 May)

Physical 15%Technical 10%Tactical & game 60%Mental 15%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minmatch-day warm-up.
20 minshort sharp footwork + serve practice.

Block B 30–90 min · 6 courts

Organisation
All 6 courts. Published draw, resting players umpire and keep score. No coaching during matches.

60 minINTERNAL ROUND-ROBIN, umpired and scored, players judged against their Game Plan Cards. Compare directly with the W50 tournament.

Measurable goalEvery player's plan-adherence self-score equals or beats her W50 score.

Mental: Full routine under pressure; self-scored plan adherence, compared against the W50 score.
Physical: Competition load.
Exercise mix: Open / competition 65% / Footwork 20% / Warm-up 10% / Review 5%
Junior U15–U17: Seed as in W50 so the comparison is meaningful.

Coach noteUse the same format as W50 so players can measure improvement over the season.

W20 Tue 18 MayPeak taper Season finale - team peak Doubles / MixedChampionship I4V2L8

*** LAG-SM FINAL / Svenska Cupen / Fyrisfjädern (21-23 May) ***

Physical 15%Technical 15%Tactical & game 50%Mental 20%

Block A 0–30 min · 3 courts

Organisation
3 courts × 5 players — two shadowing on court, three recovering on the side line. Swap every repetition.

10 minwarm-up.
20 minFOOTWORK: rotation shadow, short and sharp.

Block B 30–90 min · 6 courts

Organisation
4 courts × 4 players for games (16 fit exactly), 2 courts kept for the technical and feeding work. Rotate courts every block.

20 minSEMI-OPEN.
20 minOPEN GAME in team pairings.
15 minSCENARIO: 14-14.
5 minteam talk.

Measurable goalEvery player knows her role in the final tie and reports feeling prepared rather than anxious.

Mental: Peak team routine - and permission to enjoy the occasion.
Physical: Taper.
Exercise mix: Footwork 20% / Semi-open 25% / Open 30% / Scenario 20% / Physical 5%
Junior U15–U17: -

Coach note*** Final major of the season. ***

9. Transition / Season end

24 - 30 May 2027 · W21

Review, celebration, individual conversations, summer programme handover.

W21 Tue 25 MayTransition Season review, celebration & summer handover AllNo competition I2V2L4

Season end

Physical 25%Technical 15%Tactical & game 30%Mental 30%

Block A 0–30 min · 3 courts

Organisation
3 courts as testing stations. Two players tested at a time per court, the rest record each other's scores.

10 minwarm-up games.
20 minPHYSICAL: relays and fun athletic challenges; final retest of the broad jump and court test if time allows.

Block B 30–90 min · 6 courts

Organisation
6 courts, 2–3 per court. Pair by level, rotate opponents every 10 minutes.

25 minOPEN GAME: fun formats, mixed pairs, coaches playing.
20 minSEASON REVIEW: Game Plan Card v1 to v3 side by side, 10 min individual conversation with each player while the others play.
10 minsummer programme handed out.
5 mincool-down + celebration.

Measurable goalEvery player completes a 10-minute review with you and leaves with a written summer plan.

Mental: SEASON REVIEW and summer goals. Each player names her one big project for next season.
Physical: Light. Hand out the summer programme: other sports, general athleticism, 3 weeks complete rest.
Exercise mix: Games 40% / Open 25% / Review & mental 30% / Physical 5%
Junior U15–U17: Talk to juniors and their parents about the summer plan and next season's group.

Coach noteBook 10 minutes per player. This conversation is what makes them come back in August.

Exercise bank

Forty exercises. Each one says which block it fits, how many players per court it takes, what it actually is, what to look for, and how to make it harder. Filter by type to build any session.

Pick a type above to see the exercises.

Session log

Attendance, RPE and match results, recorded on your phone at the hall. Paste the write token once under Sync / devices and every change is saved to the server within a second, so the season survives a cleared browser or a new phone. Until you do, it is stored in this browser only. Your private notes are never uploaded.

0Players present

–Average RPE

–Session load (RPE×90)

0Sessions recorded

1The squad is already loaded. Add anyone new under the grid.
2Tap the box beside her name to mark her present.
3Type her RPE, 1–10. The averages fill in themselves.

Session goal — taken from the plan, edit it to suit the night

Private notes — yours only. Never shown on the page, never uploaded.

Where this is saved: in this browser on this device only. It is never uploaded, never sent to the website, and nobody visiting the page can see it — they get an empty box. That also means it is not backed up: use Backup / restore now and then, and note that your phone and your laptop keep separate records.

RPE scale — put this on the hall wall so a 7 means the same in March as in August

1Nothing

2Very easy

3Easy

4Moderate

5Somewhat hard

6Hard

7Very hard

8Really hard

9Extremely hard

10Maximal

How to collect it in about ten seconds

When: during the cool-down, once the stretching has started — not while they are still panting.
What you ask: “How hard was that for you, one to ten?” The for you matters — it is her effort, not a rating of the session.
The fast method: fingers up on three. Everybody shows her number at the same moment, two hands for ten. Fourteen players in about ten seconds, and you read them straight in below.
Why simultaneous: juniors anchor on whatever the seniors say out loud. Ask one at a time in earshot and you get one number repeated fourteen times.
What to watch: a jump of more than about 30% in weekly load is where injuries come from. If one player sits 2 or more above the group week after week, she is underprepared or unwell — ask her.
Where it should land: 3–4 a technical session, 5–6 a normal loading week, 7–8 the hard weeks (W48, W9). A 9–10 in a taper week means something is wrong.

Attendance — tap to mark present; add anyone missing underneath

Tap a name to mark her present. Tap again if she leaves. Someone you do not recognise? Press + Name unknown below, then click her code later to name her.

RPE by player — only those marked present

Here?WhoRPE 1–10

Matches — singles, doubles or mixed, one to three sets

Format

Player

Opponent

Set 1 –

Set 2 –

Set 3 –

Leave sets 2 and 3 blank for a single-set match.

Participation — across every session recorded

Competition calendar

Confirmed from the Swedish Badminton Federation's official 2026/27 calendar, published 22 June 2026. Priority A+ is a peak, A is a target, B is exposure. Italic rows are weekends with no national event — historically where the Aura, MBK, Lugi and nearby club tournaments land.

Week	Dates	Event	Type	Venue / organiser	Relevance	Pri
W34	22-23 Aug 2026	Utbildningshelg - Tävlingsfri helg	National	-	Season starts Tue 18 Aug. No sanctioned competition.	-
W36	4-6 Sep 2026	SGP 1	Svenska Grand Prix	Täby	Elite / senior individual	B
W37	12-13 Sep 2026	SERIEHELG 1	League	Various	TEAM - Badmintonligan / Div 1-3	A
W38	13-14 Sep 2026	SJT 1 (U13-U17)	National youth	Sundsvall	Juniors	B
W38	13-14 Sep 2026	SJT 1 Elit / U22	National	Trollhättan	Elite / U22	B
W39	26-27 Sep 2026	Årsmöteshelg - no national event	-	-	LOCAL TOURNAMENT WINDOW (Aura / MBK / Lugi)	-
W40	3-4 Oct 2026	No national event	-	-	LOCAL TOURNAMENT WINDOW	-
W41	10-11 Oct 2026	SERIEHELG 2	League	Various	TEAM	A
W42	16-18 Oct 2026	SGP 2	Svenska Grand Prix	Trollhättan	Elite / senior	B
W43	23-25 Oct 2026	SJT 2 + Elit/U22 (GOT ELIT)	National	Göteborg	Juniors + elite	B
W44	31 Oct-1 Nov 2026	Allhelgona - no national event	-	-	De-load / TEST week	-
W45	7-8 Nov 2026	DM SKANE	District championships	Skåne - confirm venue with Skånes BF	All - district title	A
W46	14-15 Nov 2026	SWEDISH YOUTH GAMES	National youth	Arranged by SKANES BF - home region	Juniors - home event	A
W47	21-22 Nov 2026	SERIEHELG 3	League	Various	TEAM	A
W48	28-29 Nov 2026	No national event	-	-	LOCAL TOURNAMENT WINDOW	-
W49	4-6 Dec 2026	SJT 3 + Elit/U22	National	BSO Stockholm	Juniors + elite	B
W50	11-13 Dec 2026	SGP 3	Svenska Grand Prix	Halmstad	Elite / senior - closest SGP to Skåne	B
W52-53	21 Dec-3 Jan	Jul / Nyår	Break	-	OFF - active rest	-
W1	9-10 Jan 2027	No national event	-	-	LOCAL TOURNAMENT WINDOW	-
W2	15-17 Jan 2027	SJT 4	National	Tranås (U13-U15) / Västerås (U17-U22/Elit)	Juniors + elite	B
W3	21-24 Jan 2027	VICTOR SWEDISH OPEN	BWF international	Sweden	Tävlingsfri helg - go and watch	-
W4	30-31 Jan 2027	SERIEHELG 4	League	Various	TEAM	A
W5	5-7 Feb 2027	BADMINTON SM	National championships	Göteborgs BF	SENIOR / ELITE PEAK	A+
W6	12-14 Feb 2027	JUNIOR SM (U19)	National championships	Täby	JUNIOR PEAK	A+
W7	19-21 Feb 2027	No national event	-	-	LOCAL TOURNAMENT WINDOW	-
W8	26-28 Feb 2027	SGP 4	Svenska Grand Prix	Askim	Elite / senior	B
W9	5-7 Mar 2027	No national event	-	-	LOCAL TOURNAMENT WINDOW	-
W10	13-14 Mar 2027	SERIEHELG 5 - final round	League	Various	TEAM	A
W11	19-21 Mar 2027	SM U15 / SM U17	National championships	Sollentuna (U15) / Skogås (U17)	U15 & U17 PEAK	A+
W12	26-28 Mar 2027	Påsk - Easter Sunday 28 Mar	Holiday	-	Check hall availability	-
W13	3-4 Apr 2027	SERIESPEL KVALHELG	League qualification	Various	TEAM - if Aura qualifies	A
W14	9-11 Apr 2027	No national event	-	-	LOCAL TOURNAMENT WINDOW / RETEST	-
W15	16-18 Apr 2027	Swedish Junior / U17 International	BEC circuit	Uppsala	Juniors - international level	A
W16	23-25 Apr 2027	LAG-SM UNGDOM	National youth team championships	Spårvägen	TEAM PEAK for juniors	A+
W17	30 Apr-2 May 2027	Veteran SM	National	Tranås	Not this group	-
W18	6-9 May 2027	Kristi Himmelsfärd - Ascension 6 May	Holiday	-	Check hall availability	-
W19	14-16 May 2027	Slutspel SGP	Grand Prix finals	Trollhättan	Elite	B
W20	21-23 May 2027	LAG-SM FINAL / Svenska Cupen / Fyrisfjädern	National	-	TEAM FINAL	A
W21	24-30 May 2027	Season end	-	-	Review, individual talks, summer handover	-

The 10-minute warm-up — RAMP

Raise

Activate

Mobilise

Potentiate

Intensity, volume and load

The session shape

Block A — warm-up and theme

Block B — technical, restricted, open

One honest warning

Ninety minutes a week will not build physical capacity on its own

The season at a glance

Bar colour — what they play that weekend

Band above — which phase of the season

Week by week

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts

Block B 30–90 min · 6 courts

Block A 0–30 min · 3 courts