This is third and final part of the Transformation series and probably the most interesting one. This is a wide topic to cover but I will just share the ones that has worked for us.
A. Periodization
The original theory upon which periodization has been built since 1964 has evolved. Now it is acceptably defined as a systematic approach to training and planning for the athlete to reach their peak at a specific, pre-determined time. If it is planned well, the athlete can be at his best or ideally be on top form at the intended tournament. After they have peaked, it is only natural that they will dip in their performance. An athlete cannot be at their peak all season. If there are no major tournaments (off season), there is no necessity for the athlete to be at their peak. Therefore, during this period, the player can plan for proper rest for recovery, healing and also pursue other hobbies and interests – just to get their mind off badminton.
In a year, I will plan out Kiera’s major tournament dates for the next 12 months en route to her major tournament dates ie. JET 1, 2 & Finals, Overseas Tournaments, MSSD/S/M, Interstate Team Event etc. These are the target dates to peak. Once these dates are marked out, we can now start to plan backwards, how and what to train in a purposeful and systematic way by working together with her coaches.
The impactful way I feel is to have her coach addressing what is lacking in her game and work on these short comings. Playback from video recordings of her games will help by identifying areas for correction. Training now will be more purposeful. It is best to have a coach that shares the same ideals, that knows her well personally and plan a personalised training programme holistically.
We also complemented her trainings with physical fitness exercises and gymn for strength and conditioning. Periodically, we will arrange sparring sessions and particularly, participate in private tournaments (when available). We belief this will solidify the training process because players’ mentality are different when playing in tournaments with a stake on.
The table below is an example of Kiera’s 2023 calender showing the dates of her major tournaments that were intended for her to peak.
Annual Calander
Note that August month was earmarked for rest and active recovery. The intention was when she returns to pre-season in October, she comes back afresh with renewed energy and hopefully with high enthusiasm. However, it may take some time for an athlete to pick up mentally and physically to the level where they were before the break. So it will require some lead time to build up to form again. That is why the yearly periodization calendar helps with her badminton performance planning.
B. Supercompensation
Supercompensation is a sports science conception that completing a progressive intense training (loading) phase followed by a recovery period leads to better physiological adaptations (e.g., strength/skill/speed gain). It’s based on the idea that higher stress levels take a more significant toll on the body, triggering it to adapt better and effectively handle similar stress level in future.
The video here will do a better job in explaining what this means. There are many materials in the internet you can learn by using this keyword to search.
https://shorturl.at/uwvVp
The question is, what is the ideal frequency to attain Supercompensation? Coaches has to be mindful not all athletes possess the same tolerance level. There are many factors that determine the tolerance level of an athlete. Some will achieve supercompensation earlier and some may not. Some may suffer muscles soreness / discomfort and thus will require longer recovery time. The idea is to progressively lengthen and / or adding the intensity (loading) more than the previous session, within an athlete’s tolerance level, followed by a recovery session to achieve supercompensation. That is why a well structured training program with this principle in mind, may assist the athlete to achieve this benefit. The conceptual graph below sums it up.
I have also shared some of this content in my previous post here so as I do not have to repeat them here.
C. Performance Measurement
When it comes to performance improvement, the best way to know whether an athlete is improving is to measure and analyse their performance. Only then a coach will understand an athlete’s abilities, capability and exposes room for improvement.
For 100m sprinters as an example, their goal is to break their personal best. They can also see other records achieved like the World record and will be able to know the gap and how much more to bridge. Without a stopwatch measurement, the athlete will not be able to see their performance objectively.
Where there is a benchmark to achieve, like the Beep test, coaches can set benchmark scores for athletes to pass certain required fitness level. Eg. > score of 10 for girls and > score of 12 for boys. Also the examiner / coach will also know the extend of fitness optimisation each athlete has when they achieve higher then these benchmark.
When it comes to measuring game performance, we use an index system with a base match vs Danish when she was 12yo. Although she lost in that match however she reported that she played one of her best match ever. Therefore we decided to give that match a base index of 10.
From then on, any matches she plays thereafter, she can measure (approximately) her own performance by comparing with the base match with index of 10.
Therefore, some of her significant matches indices are as follows :
Jan 2023 SBA Ranking win Lim Yew Ern : 14
Nov 2023 SSA Finals win Chanice Tan : 15
Dec 2023 SBA Closed win Siti Nuramina : 13
June 2024 JET Finals lost Mirza Batrisya : 12
This may be arguably a subjective measurement but it’s the best we can come up with to give her some impression of game performance measurement.
More to come in Transformation Part 5
D. Pre and Post match video reviews
E. Pre match warm ups on court
F. Mental Preparation and Visualisation
G. Win Error video Analysis
