Badminton Endurance Training – Why HIIT is Better Than Long-Distance Running
In this guide, our coach at ST Badminton Academy Malaysia explains how we design badminton endurance training in Kuala Lumpur, and why HIIT and on-court interval drills are more useful for players from Setapak, Wangsa Maju, Gombak, Melati Utama, Taman Melawati, Danau Kota, Air Panas, Selayang, Kepong and Ampang than only doing long-distance runs.
The Jogging Myth
Why 5km Jogging Is Not Enough
Running at a steady pace builds general heart health, but it does not prepare you for a badminton match. A badminton rally is explosive: it involves sprinting, stopping, lunging, and jumping, often lasting only 4 to 10 seconds before a short break. It is a “sprint-stop-sprint” sport, not a marathon.
Many players from Setapak, Wangsa Maju, and Gombak who rely only on road running find themselves breathless during intense rallies. This is because their bodies are trained to go slow for a long time, not fast for a short time. To survive a 3-set match, you need to train your body to recover quickly from high-intensity bursts, which long slow jogging simply does not teach.
Energy Systems
Understanding Badminton Stamina
Badminton uses two main engines in your body. The anaerobic system powers the explosive jumps and lunges during the rally. The aerobic system recharges your batteries in between points. If you only jog, you train the recharge engine but neglect the explosive engine.
HIIT (High-Intensity Interval Training) targets both. By mixing hard effort with controlled rest, it mimics the exact demands of a match. This ensures that when you play in Selayang or Kepong, your heart rate recovers faster after a long rally, keeping you fresh for the next point.
On-Court Drills
Ghosting & Multi-Shuttle Intervals
1. Ghosting Intervals: Move around the court without a shuttle, simulating shots. Try the “6-Point Ghosting” drill: move to all corners as fast as possible for 20 seconds, then rest for 30 seconds. Repeat 6-8 times. This builds movement efficiency under fatigue.
2. Multi-Shuttle Endurance: A feeder hits shuttles continuously to different corners. Try the “Front-Mid-Rear” circuit where you cover all zones for 20 shuttles per set. Rest 60 seconds and repeat. This combines technical skill with intense cardio, perfect for players in Kuala Lumpur preparing for tournaments.
Off-Court Training
Simple HIIT Workouts (No Court Needed)
If you cannot get a court in Setapak or Melati Utama, you can still train. Try these off-court options:
1. Shuttle Runs: Place two markers 10 meters apart. Sprint back and forth for 20 seconds, rest 20 seconds. Repeat 8 times.
2. Skipping Intervals: Skip as fast as possible (double unders if you can) for 30 seconds, rest 30 seconds. Repeat 10 times.
3. Bodyweight Circuit: Do burpees, squat jumps, and mountain climbers in intervals. 30 seconds work, 15 seconds rest. This builds explosive stamina anywhere.
Balancing Training
Planning Your Week: HIIT vs Skills
HIIT is intense, so don’t do it every day. A balanced week for a serious player in Ampang or Taman Melawati might include 2-3 specific HIIT/endurance sessions and 3-4 technical skill sessions. Always include at least one full rest day.
For younger juniors (under 12), keep intervals short and fun. Focus on coordination and speed rather than pure exhaustion. Pushing too hard too early can lead to burnout. Our coach adjusts the intensity based on age and skill level to ensure safe progress.
Common Mistakes
Training Smart vs Training Hard
The biggest mistake is just jogging 5km every day and expecting to be fast on court. This makes you slow. Another mistake is doing “HIIT” without timing chatting for 5 minutes between sets destroys the effect. You must be disciplined with the clock.
Also, never sacrifice technique for speed in multi-shuttle drills. Doing 100 shots with bad form just teaches you bad habits. Quality always comes first, even when tired.
The Outcome
Real Match Fitness
By switching from long jogging to HIIT and sport-specific drills, you build the ability to explode, recover, and explode again. This is what wins matches in the third set. Players in Setapak and Selayang who adopt this method find they have more “gas in the tank” during tournaments, allowing their skills to shine even when their opponents are fading.
FAQs: Badminton Endurance Training in KL
Answers to common questions from players and parents in Kuala Lumpur about building stamina and using HIIT effectively.
Is jogging 5km enough to build stamina for badminton?
Jogging alone is usually not enough for badminton match endurance. While it builds basic health, it lacks the explosive start-stop nature of the game. Players who only jog often find they cannot recover quickly between fast rallies. Mixing in interval training is much more effective for match fitness.
What is the best cardio for badminton players in Kuala Lumpur?
The best cardio mimics the sport: high-intensity intervals. On-court drills like multi-shuttle feeding or ghosting where you move fast for 20 seconds and rest for 20 seconds are ideal. Off-court, skipping rope intervals or shuttle runs in a park near Setapak or Wangsa Maju work very well.
How many times per week should I do HIIT for badminton?
Many players benefit from 2-3 short HIIT sessions per week alongside their normal skill training. Beginners should start with 1 session to avoid soreness. Always ensure you have a rest day or light day to let your muscles recover, especially if you also have school or work commitments in Gombak or Ampang.
Can younger juniors in Setapak or Selayang do HIIT safely?
Yes, but it must be modified. For kids, “HIIT” should be fun and short like relay races or short ghosting games. We do not push them to extreme exhaustion. The focus is on speed and coordination. Proper supervision by a coach is essential to ensure they don’t overexert themselves.
How long does it take to see improvement in badminton endurance?
With consistent interval training (2-3 times a week), you can often feel a difference in 4-6 weeks. You will notice you recover faster between points and don’t feel “heavy legs” as early in the match. Patience and consistency are key.
Is skipping good for badminton?
Yes, skipping is excellent. It trains your calves for the split-step and builds endurance if done in intervals (e.g., fast skipping for 30s, rest 30s). It is a convenient workout you can do at home in Danau Kota or Air Panas when you can’t get to the court.
Does endurance training help with focus?
Yes. When your body is not struggling for oxygen, your brain remains clearer. Endurance training helps you make better tactical decisions at the end of a match because you are not exhausted. Fitness is the foundation of mental strength.
Should I stop running completely?
No, you don’t have to stop completely. A light jog is good for a warm-up or recovery day. But for improving match stamina, don’t rely on it as your main training method. Shift your focus to intervals and on-court work for better results.
Can I do HIIT if I am a beginner?
Beginners can do HIIT, but start slowly. Use longer rest periods (e.g., 20s work, 40s rest) and focus on getting the movement right. As you get fitter, you can shorten the rest. Always listen to your body to avoid injury.
Build Match-Winning Stamina at ST Badminton Academy Malaysia
Why Interval Training Works
HIIT works because it trains your body to recover quickly from intense effort, just like in a match. Here are the key numbers behind effective badminton endurance.
| Training Feature | Long Distance Jogging | Badminton HIIT / Interval Drills |
|---|---|---|
| Intensity Profile | Steady, low-moderate intensity. | Explosive bursts, high intensity with rest. |
| Movement Pattern | Linear (forward only), repetitive. | Multi-directional (side, back, forward), lunging. |
| Energy System | Aerobic (endurance) only. | Anaerobic (speed/power) + Aerobic (recovery). |
| Match Relevance | Low (doesn't mimic rally structure). | High (mimics rally-rest-rally pattern). |
| Muscle Focus | Slow-twitch fibres (endurance). | Fast-twitch fibres (explosiveness) + endurance. |
| Time Efficiency | Requires long sessions (30-60 mins). | Short, effective sessions (20-30 mins). |
| Injury Risk | Repetitive impact stress (knees/hips). | Controlled load, specific strength building. |
Level Up Your Stamina with HIIT in KL
Stop running endless laps and start training for the sport you love. At ST Badminton Academy Malaysia, we incorporate sport-specific HIIT and endurance drills into our programs for players from Setapak, Wangsa Maju, Gombak, Selayang, Kepong, and Ampang. Join us to build the engine you need to win long matches. Contact us to find a slot in our next training session.
