{"id":127152,"date":"2023-04-18T11:27:19","date_gmt":"2023-04-18T03:27:19","guid":{"rendered":"https:\/\/stbadmintonacademy.my\/badminton-resistance-training-exercises-building-strength-power\/"},"modified":"2023-04-18T11:27:19","modified_gmt":"2023-04-18T03:27:19","slug":"badminton-resistance-training-exercises-building-strength-power","status":"publish","type":"post","link":"https:\/\/stbadmintonacademy.my\/th\/badminton-resistance-training-exercises-building-strength-power\/","title":{"rendered":"Badminton And Resistance Training: Exercises For Building Strength And Power"},"content":{"rendered":"<div class=\"gb-container gb-container-b987a394\"><div class=\"gb-inside-container\">\n\n<h1 class=\"gb-headline gb-headline-3b9dd504 gb-headline-text\"><strong>Badminton And Resistance Training: Exercises For Building Strength And Power (<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-global-color-7-color\">Strength Guide<\/mark>)<\/strong><\/h1>\n\n\n<nav aria-label=\"breadcrumbs\" class=\"rank-math-breadcrumb\"><p><span class=\"last\">Home<\/span><\/p><\/nav>\n\n\n\n<p class=\"wp-block-paragraph\">A badminton match asks a lot from muscle. Your legs lunge, brake and push off hundreds of times. Your trunk turns on every overhead swing. Your shoulder hits at full stretch for an hour or more. Resistance training is how you build the muscle behind those actions: squats, lunges, hinges, rows and presses, done with good form and slowly rising loads. This page covers what strength work actually does for a badminton player, the big lifts that matter, the pulling and pressing that protect your shoulders, how to load safely, and how strength days fit around court days.<\/p>\n\n<\/div><div class=\"gb-shapes\"><div class=\"gb-shape gb-shape-1\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1200 218\" preserveAspectRatio=\"none\"><path d=\"M0 218h1200v-31.3l-40 4.4c-40 4.8-120 13.1-200 0-80-13.6-160-48.6-240-66.7-80-17.8-160-17.8-240-8.8-80 8.6-160 26.9-240 8.8-80-17.7-160-71.1-200-97.7L0 0v218z\"\/><\/svg><\/div><div class=\"gb-shape gb-shape-2\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1200 218\" preserveAspectRatio=\"none\"><path d=\"M0 218h1200v-31.3l-40 4.4c-40 4.8-120 13.1-200 0-80-13.6-160-48.6-240-66.7-80-17.8-160-17.8-240-8.8-80 8.6-160 26.9-240 8.8-80-17.7-160-71.1-200-97.7L0 0v218z\"\/><\/svg><\/div><div class=\"gb-shape gb-shape-3\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1200 218\" preserveAspectRatio=\"none\"><path d=\"M0 218h1200v-31.3l-40 4.4c-40 4.8-120 13.1-200 0-80-13.6-160-48.6-240-66.7-80-17.8-160-17.8-240-8.8-80 8.6-160 26.9-240 8.8-80-17.7-160-71.1-200-97.7L0 0v218z\"\/><\/svg><\/div><\/div><\/div>\n\n<div class=\"gb-container gb-container-c65b0277\"><div class=\"gb-inside-container\">\n<div class=\"gb-grid-wrapper gb-grid-wrapper-46b9ae1c\">\n<div class=\"gb-grid-column gb-grid-column-ee22cad4\"><div class=\"gb-container gb-container-ee22cad4\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-49b92206\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1600\" height=\"1600\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Resistance-training-builds-badminton-players.jpg\" alt=\"Female badminton player performing a goblet squat with a dumbbell in a training area beside a badminton court, racket resting nearby\" class=\"wp-image-119289\" title=\"Strong Players Are Built\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Resistance-training-builds-badminton-players.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Resistance-training-builds-badminton-players-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Resistance-training-builds-badminton-players-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Resistance-training-builds-badminton-players-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Resistance-training-builds-badminton-players-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Resistance-training-builds-badminton-players-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-a117e04f\"><div class=\"gb-container gb-container-a117e04f\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-1\"><strong>Strength Check #1<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-d6be2288 gb-headline-text\"><strong>What Resistance Training Does for a Badminton <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Player<\/mark><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Start with the legs. Every lunge is a single leg strength test at speed, and every recovery is a push off that same leg. Stronger legs push off harder, brake later and cleaner, and hold a deep lunge without the knee wobbling inward. A stronger trunk transfers force from the legs into the racket instead of leaking it through a soft middle. Stronger back and shoulder muscles support the overhead action rally after rally. Training these muscles with resistance can also help lower the risk of some common strains, because the tissues that absorb the load are stronger.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">None of this replaces court training, and it is not meant to. Strength is the support act. Your footwork decides where your strength gets used, and your technique decides how much of it reaches the shuttle. A strong player with poor footwork still arrives late, just more powerfully. The aim of this page is a body that lets your skills show for a full match: legs that still lunge deep in the third game, a trunk that still turns, and shoulders that still hit with shape when tired.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-766d33ad\">\n<div class=\"gb-grid-column gb-grid-column-8ee01b48\"><div class=\"gb-container gb-container-8ee01b48\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-ffbffbf3\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1600\" height=\"1600\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Every-shot-uses-muscle-body-diagram.jpg\" alt=\"Simple body diagram of a badminton player with three callouts: legs for every lunge and jump, trunk for every swing, shoulders for every overhead shot\" class=\"wp-image-119290\" title=\"Every Shot Uses Muscle\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Every-shot-uses-muscle-body-diagram.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Every-shot-uses-muscle-body-diagram-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Every-shot-uses-muscle-body-diagram-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Every-shot-uses-muscle-body-diagram-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Every-shot-uses-muscle-body-diagram-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Every-shot-uses-muscle-body-diagram-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-18e64276\"><div class=\"gb-container gb-container-18e64276\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-2\"><strong>Strength Check #2<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-fe4314d9 gb-headline-text\"><strong>The Big Lifts: Squats, Lunges and <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Hinges<\/mark><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The squat is the first pattern to learn, because it trains both legs together in the shape you use to push off and land. The goblet squat is the teaching version: hold one dumbbell at your chest, feet about shoulder width, and sit down between your heels. Your knees track in line with your toes, your heels stay down, and your chest stays proud rather than folding forward. Learn the shape with a light weight until it looks the same on every rep. Depth you can control is worth more than depth you fall into.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lunges and split squats are the badminton shapes. A split squat is a lunge held in place: front leg bent like a net lunge, back knee lowering toward the floor, torso tall. It loads one leg at a time, the way badminton actually uses them, and it quickly shows up a weaker side that two leg work hides. Train both sides with even reps, and let the weaker side set the load. Step lunges, forward and reverse, come after the split squat is stable. These are the lifts that make deep defensive lunges feel ordinary instead of desperate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The hinge is the third pattern: push your hips back, keep your back flat, and let the load hang close to your legs, as in a Romanian deadlift. It builds the back of the legs and hips, plus the back muscles that hold your posture when you bend low in defence or pick up a racket bag a hundred times a season. The hinge is a skill before it is a strength exercise. Start very light, groove the hip movement with no rounding in the back, and add load only when the shape survives every rep of the set.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-30382c81\">\n<div class=\"gb-grid-column gb-grid-column-485232c8\"><div class=\"gb-container gb-container-485232c8\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-f1f4c453\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1600\" height=\"1600\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Squat-lunge-and-hinge-big-three.jpg\" alt=\"Three panels of the big lower body patterns: a squat with knees tracking the toes, a long controlled lunge, and a hip hinge with hips back and a flat back\" class=\"wp-image-119291\" title=\"The Big Three Patterns\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Squat-lunge-and-hinge-big-three.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Squat-lunge-and-hinge-big-three-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Squat-lunge-and-hinge-big-three-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Squat-lunge-and-hinge-big-three-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Squat-lunge-and-hinge-big-three-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Squat-lunge-and-hinge-big-three-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-c7c79a46\"><div class=\"gb-container gb-container-c7c79a46\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-3\"><strong>Strength Check #3<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-1eb77145 gb-headline-text\"><strong>Pulling and Pressing for the Back and <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Shoulders<\/mark><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Rows build the upper back, the most undertrained area in racket players. A one arm dumbbell row, one knee on a bench and back flat, teaches you to pull the weight to your hip and lower it slowly. Strong rows hold your chest open and your shoulders back during long rallies, so your hitting posture does not collapse forward as you tire. Rows also balance the front of the shoulder, which does heavy work in every smash and clear. If you only add one upper body lift, add the row.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pressing builds the pushing side: dumbbell presses overhead or from the chest, done with control and a quiet trunk. Press within a range that feels smooth in your shoulder, and stop any set where the shape turns into a back bend to finish the rep. Overhead athletes need pressing strength, but they need it in balance. A player who presses far more than they can row is building a shoulder that pulls itself forward, which is the posture that complains during long overhead sessions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The balance rule is simple: pull as much as you push. For every pressing exercise in your week, match it with rowing or pulling work of similar effort. Add simple trunk work that fits the gym setting: planks held with a level back, and farmer&#8217;s carries, walking tall while holding weights at your sides, which build grip, trunk and posture in one honest movement. None of this needs to be fancy. It needs to be balanced, regular, and logged, so the hitting side of your body is never the only side that trains.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-923b3bea\">\n<div class=\"gb-grid-column gb-grid-column-ad288eac\"><div class=\"gb-container gb-container-ad288eac\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-c3f772bd\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1600\" height=\"1600\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Rows-presses-and-pulls-upper-body.jpg\" alt=\"Three panels of upper body resistance work: a dumbbell row, a controlled overhead press, and a cable style pull down motion\" class=\"wp-image-119292\" title=\"Pull As Much As You Push\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Rows-presses-and-pulls-upper-body.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Rows-presses-and-pulls-upper-body-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Rows-presses-and-pulls-upper-body-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Rows-presses-and-pulls-upper-body-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Rows-presses-and-pulls-upper-body-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Rows-presses-and-pulls-upper-body-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-ea4295da\"><div class=\"gb-container gb-container-ea4295da\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-4\"><strong>Strength Check #4<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-e3988e70 gb-headline-text\"><strong>Load, Reps and Form: Progressing <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Safely<\/mark><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Load is where good intentions get hurt, so the order is strict: form first, load second, always. Your first weeks with any lift should use weights that feel almost too easy while you learn the shape. If you can, have a coach or an experienced lifter watch your early sets, because the errors you cannot feel are the ones that matter. Muscle effort and a deep stretch feeling are normal. Sharp pain, joint pain or pain that changes how you move is a stop signal, not a challenge. Get the movement checked before you load it again.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Reps and sets can stay plain. Main lifts usually live in sets of about four to eight controlled reps, where the last rep is hard but clean. Support work such as rows, carries and trunk work often sits around eight to twelve reps. Rest between sets long enough that your form resets fully, usually a few minutes for the big lifts. Rushing sets to feel tired turns strength training into sloppy conditioning. Strength is built by good reps done fresh, repeated across weeks, not by one heroic afternoon.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Progress by small steps. When every rep at a load stays clean across two sessions, add a little: the next dumbbell size, or a small plate. Write down the lift, the load and the reps every session, because memory lies and logs do not. Big jumps in load are where form breaks, and broken form under load is where most gym injuries in court players come from. Slow progress feels boring for a month and then suddenly looks like a different athlete by the end of a season.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-2fbefcf5\">\n<div class=\"gb-grid-column gb-grid-column-72ebb3ca\"><div class=\"gb-container gb-container-72ebb3ca\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-1864283f\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1600\" height=\"1600\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Form-before-load-resistance-checklist.jpg\" alt=\"Coach holding an unticked form checklist board beside a player holding a light dumbbell, showing that load only rises when the shape is right\" class=\"wp-image-119293\" title=\"Form Before Load\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Form-before-load-resistance-checklist.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Form-before-load-resistance-checklist-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Form-before-load-resistance-checklist-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Form-before-load-resistance-checklist-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Form-before-load-resistance-checklist-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Form-before-load-resistance-checklist-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-f16eceee\"><div class=\"gb-container gb-container-f16eceee\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-5\"><strong>Strength Check #5<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-53e6ebe7 gb-headline-text\"><strong>How Strength Work Fits the Training <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Week<\/mark><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Two strength sessions a week suits most badminton players, placed where they do not fight your court work. Good options are strength after a light court day, or on a day with no court at all. Treat the week as one load budget: legs trained hard in the gym are legs that must be counted in your court sessions too. A coach who sees your whole week will place the lifting where it supports the badminton, instead of two programs competing for the same legs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Keep heavy lifting away from the day before a match or a hard footwork session. Sore, heavy legs make slow first steps and sloppy lunges, and you end up practising poor movement at exactly the wrong time. After a tough match, take the light day you have earned rather than testing your squat. As your training age grows you will learn how much you can carry in a week, but the learning should be gradual. The players who stay strong for years are rarely the ones who won the first month.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Beginners improve quickly on simple programs, and that is a reason to keep them simple. The same squat, lunge, hinge, row and press, done twice a week with tidy form and slowly rising loads, will carry a new lifter for months. Variety is not the point at the start; repetition is. When progress honestly stalls for several weeks, a coach can change one variable: a new variation, a different rep range, or a deload week. Changing everything every fortnight is how players stay beginners for years.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-add9ca71\">\n<div class=\"gb-grid-column gb-grid-column-27109b4c\"><div class=\"gb-container gb-container-27109b4c\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-f1b3baff\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1600\" height=\"1600\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Strength-training-week-fits-badminton.jpg\" alt=\"Weekly training card with three rows: two strength days a week, no lifting the day before a match, and court training counted as leg load too\" class=\"wp-image-119294\" title=\"Strength Fits the Week\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Strength-training-week-fits-badminton.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Strength-training-week-fits-badminton-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Strength-training-week-fits-badminton-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Strength-training-week-fits-badminton-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Strength-training-week-fits-badminton-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Strength-training-week-fits-badminton-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-d0b536c0\"><div class=\"gb-container gb-container-d0b536c0\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-6\"><strong>Myth vs Reality<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-33090c3c gb-headline-text\"><strong>Myths About <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-global-color-10-color\">Lifting <\/mark><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-blue-google-color\">Weights<\/mark><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Myth one: weights make badminton players slow and bulky. Bulky bodies are built with years of eating and training aimed at size. Strength training at the doses on this page builds muscle that pushes off harder and brakes better, and it is paired with court speed work, not instead of it. Players get slow from fatigue and from skipping court training, not from owning stronger legs. The strongest juniors on court are usually also among the quickest, because their first steps carry more force.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Myth two: soreness proves the workout worked. Soreness mostly proves the work was new. It fades as your body adapts, which is a good thing, and chasing it by constantly changing exercises keeps you sore and weak at the same time. Progress is written in your log: heavier loads, more clean reps, better shapes. A player can be badly sore and no stronger, or barely sore and clearly progressing. Judge the training by the numbers that matter.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Myth three: heavier is always better, so max out often. A maximum attempt tests strength; it does little to build it, and it carries the most risk of any lift you will do. Court athletes have nothing to gain from weekly heroics under a bar. Most of your work should feel challenging but controlled, finished with a rep or two still in you. Save the testing for rare, planned checks with a coach watching, and let the ordinary weeks do the building.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-7aa6d643\">\n<div class=\"gb-grid-column gb-grid-column-094255c4\"><div class=\"gb-container gb-container-094255c4\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-c73b6bc4\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1600\" height=\"1600\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Myths-about-resistance-training-badminton.jpg\" alt=\"Three myth bubbles about resistance training with one reality banner: weights make you slow, soreness means it worked, heavier is always better\" class=\"wp-image-119295\" title=\"Strong Is Not Slow\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Myths-about-resistance-training-badminton.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Myths-about-resistance-training-badminton-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Myths-about-resistance-training-badminton-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Myths-about-resistance-training-badminton-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Myths-about-resistance-training-badminton-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Myths-about-resistance-training-badminton-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-11c64c35\"><div class=\"gb-container gb-container-11c64c35\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-5\"><strong>Why Choose Us<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-2bc688f2 gb-headline-text\"><strong>Why Players Choose <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">ST Badminton Academy<\/mark><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">At ST Badminton Academy, strength work for badminton is coached in groups of no more than four students, whether the session is on court or in the training area. Form is watched set by set, because a squat pattern that drifts at rep six is exactly the drift that matters. Loads are set per player and logged, so a junior and an adult in the same group each lift what is right for them, and nobody copies the strongest person in the room.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Coach Eric Chuar has spent more than 15 years coaching players in Singapore and Malaysia, and he plans strength work around the court schedule rather than beside it. Lifts are chosen for what badminton asks: lunging legs, a turning trunk, and shoulders balanced between hitting and pulling. Progress is checked in the log and on the court at the same time, because gym numbers only matter when the third game looks better.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The academy is based in Setapak, Kuala Lumpur. If your legs fade late in matches or your shots lose shape when you tire, a trial session is a sensible start: play a little, show us your squat and lunge shape, and we will tell you honestly where your strength base stands and what to build first. No hype and no promises of instant power, just a plan you can follow.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-container gb-container-e043c359 gbp-section\">\n<div class=\"gb-container gb-container-57db8dd3 gbp-section__inner\">\n<div class=\"gb-container gb-container-f1216be5\">\n\n<h2 class=\"gb-headline gb-headline-941000e3 gb-headline-text gbp-section__headline\">FAQs: Badminton Resistance Training in <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-global-color-10-color\">Malaysia <\/mark><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-blue-google-color\">(KL)<\/mark><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Players and parents ask the same fair questions before starting strength work. Here are straight answers, with no hype and no promises we cannot keep.<\/p>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-b997057e\">\n<div class=\"gb-grid-column gb-grid-column-9eb55f9d\"><div class=\"gb-container gb-container-9eb55f9d gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-906120f3 gb-headline-text gbp-card__title\">Where can I learn resistance training for badminton if I live in Setapak or <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Gombak?<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">With us, in Setapak. ST Badminton Academy is based in Setapak, Kuala Lumpur, and players travel in from Gombak, Wangsa Maju and nearby areas. Strength work is coached in small groups of no more than four, so your squat, lunge and rowing form is watched set by set, not left to guesswork.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-7143cf45\"><div class=\"gb-container gb-container-7143cf45 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-0560b3f6 gb-headline-text gbp-card__title\">What is the most useful strength work for badminton in <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">KL?<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The big patterns first: squat, lunge, hinge, row and press. Between them they cover the legs, hips, back and shoulders that badminton uses most, and they carry over to lunges, jumps and overhead shots. Fancy machines and long exercise lists can wait. Five patterns done well beat twenty done loosely.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-6cb11780\"><div class=\"gb-container gb-container-6cb11780 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-ac75dd50 gb-headline-text gbp-card__title\">How often should I lift weights to reach a steady <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">level?<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Two sessions a week is the rhythm that works for most players. Strength changes slowly and rewards steadiness: the same lifts, tidy form, and loads rising a little at a time over months. Missing weeks stall progress more than any program detail, so pick days you can actually keep.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-cc214565\"><div class=\"gb-container gb-container-cc214565 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-a3b096e1 gb-headline-text gbp-card__title\">Can I start resistance training at home with no gym or <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">machines?<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Yes. Bodyweight squats, split squats, hip hinges and press ups build a real base with no equipment, and a backpack or a pair of dumbbells can add load later. What home training cannot give you is a coach watching your back round or your knees cave, so learn the shapes in coached sessions first.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-13cbdb74\"><div class=\"gb-container gb-container-13cbdb74 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-fd7b8a21 gb-headline-text gbp-card__title\">How heavy should I lift when I first start training for <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">badminton?<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Light enough that every rep looks clean and you could still do two more. If your knees wobble, your back rounds or you have to throw the weight up, it is too heavy that day. Start almost too easy, learn the shapes for a few weeks, then add load in small steps.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-63a8f528\"><div class=\"gb-container gb-container-63a8f528 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-a066d17d gb-headline-text gbp-card__title\">Do you offer strength coaching for badminton near Wangsa <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Maju?<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Yes. Our base is in Setapak, a short drive from Wangsa Maju, and strength coaching runs inside our regular small group sessions. Groups are capped at four students, so loads and form are watched closely, and your lifting is planned around your court days rather than competing with them.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-407adc65\"><div class=\"gb-container gb-container-407adc65 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-40c10dde gb-headline-text gbp-card__title\">Is resistance training suitable for young players in <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Malaysia?<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Yes, with the loads kept sensible. Young players start with bodyweight patterns and light weights, form first, and no maximum attempts. Supervised strength work at this level is about building strong movement habits: squatting, lunging and hinging well. Small groups matter, because a coach must see every set.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-75aa8713\"><div class=\"gb-container gb-container-75aa8713 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-cf70a8af gb-headline-text gbp-card__title\">Where does ST Badminton Academy run badminton strength <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">training?<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">At our home base in Setapak, Kuala Lumpur. Strength coaching runs inside small group training with no more than four students per session, mixing court work and resistance work in one plan. Players come in from Gombak, Wangsa Maju and across the Klang Valley, and trial sessions can be arranged through the academy.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-cc214566\"><div class=\"gb-container gb-container-cc214566 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-a3b096e2 gb-headline-text gbp-card__title\">What does a coach check first when a player starts lifting for <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">badminton?<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Your squat and lunge shape, before any talk of weights. A coach watches whether your knees track over your toes, your heels stay down and your trunk stays tall, then how you hinge at the hips. Those patterns decide your starting loads and show what needs fixing first, so they come before everything else.<\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-container gb-container-96a56784 gbp-section\">\n\n<h2 class=\"gb-headline gb-headline-eee1030b gb-headline-text gbp-section__headline\">Badminton Strength and Power Training in <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-blue-google-color\">Action<\/mark><\/h2>\n\n\n<div class=\"gb-container gb-container-419e8127\">\n<div class=\"gb-grid-wrapper gb-grid-wrapper-0b16aaaa\">\n<div class=\"gb-grid-column gb-grid-column-191dbe8a\"><div class=\"gb-container gb-container-191dbe8a\">\n\n<figure class=\"gb-block-image gb-block-image-ca9fd63c\"><img decoding=\"async\" width=\"1600\" height=\"1600\" class=\"gb-image gb-image-ca9fd63c\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Goblet-squat-first-resistance-drill.jpg\" alt=\"Close view of a goblet squat: player holding a dumbbell at the chest, sitting down between the heels, coach crouched beside checking knee position\" title=\"Goblet Squat First\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Goblet-squat-first-resistance-drill.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Goblet-squat-first-resistance-drill-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Goblet-squat-first-resistance-drill-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Goblet-squat-first-resistance-drill-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Goblet-squat-first-resistance-drill-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Goblet-squat-first-resistance-drill-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-08033a23\"><div class=\"gb-container gb-container-08033a23\">\n\n<figure class=\"gb-block-image gb-block-image-5c784924\"><img decoding=\"async\" width=\"1600\" height=\"1600\" class=\"gb-image gb-image-5c784924\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Split-squat-lunge-like-you-play.jpg\" alt=\"Player performing a split squat with light dumbbells, one leg forward in a badminton lunge shape, torso tall\" title=\"Lunge Like You Play\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Split-squat-lunge-like-you-play.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Split-squat-lunge-like-you-play-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Split-squat-lunge-like-you-play-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Split-squat-lunge-like-you-play-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Split-squat-lunge-like-you-play-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Split-squat-lunge-like-you-play-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-810a7e42\"><div class=\"gb-container gb-container-810a7e42\">\n\n<figure class=\"gb-block-image gb-block-image-10722673\"><img decoding=\"async\" width=\"1600\" height=\"1600\" class=\"gb-image gb-image-10722673\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Dumbbell-row-for-the-back-drill.jpg\" alt=\"Player doing a one arm dumbbell row with a flat back and quiet body, pulling the dumbbell toward the hip\" title=\"Row for the Back\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Dumbbell-row-for-the-back-drill.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Dumbbell-row-for-the-back-drill-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Dumbbell-row-for-the-back-drill-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Dumbbell-row-for-the-back-drill-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Dumbbell-row-for-the-back-drill-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Dumbbell-row-for-the-back-drill-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-42ce3dc2\"><div class=\"gb-container gb-container-42ce3dc2\">\n\n<figure class=\"gb-block-image gb-block-image-2b3ebc45\"><img decoding=\"async\" width=\"1600\" height=\"1600\" class=\"gb-image gb-image-2b3ebc45\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Logging-lifts-in-a-training-notebook.jpg\" alt=\"Player writing loads and reps in a paper notebook on a gym bench, dumbbells resting beside the notebook\" title=\"Log Every Session\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Logging-lifts-in-a-training-notebook.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Logging-lifts-in-a-training-notebook-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Logging-lifts-in-a-training-notebook-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Logging-lifts-in-a-training-notebook-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Logging-lifts-in-a-training-notebook-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Logging-lifts-in-a-training-notebook-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"gb-container gb-container-e4ec421e gbp-section__inner\">\n<div class=\"gb-container gb-container-4a0c4bf4\">\n\n<div class=\"st-badminton-quiz\" style=\"font-family: inherit; max-width: 100%; margin: 0 auto; background: #fff; border-radius: 12px; box-shadow: 0 4px 16px rgba(0,0,0,0.08); overflow: hidden;\">\n\n<!-- HEADER -->\n\n<div style=\"background: linear-gradient(135deg, #3249a4, #4b63d2); color: #fff; padding: 16px 16px; text-align: center; position: relative; overflow: hidden;\">\n<div style=\"position: absolute; top: 0; left: 0; right: 0; height: 2px; background: linear-gradient(90deg, #37ba2b, #fcb900, #37ba2b);\"><\/div>\n<div style=\"font-size: 18px; font-weight: 700; margin-bottom: 4px;\">\ud83c\udff8 Strength Readiness Quiz<\/div>\n<div style=\"font-size: 12px; opacity: 0.9; line-height: 1.3; margin-bottom: 8px;\">\n<strong>Is Your Body Strong Enough for Your Game?<\/strong>\n<\/div>\n<div id=\"score-badge\" style=\"display: inline-flex; align-items: center; gap: 4px; background: #fff; padding: 6px 12px; border-radius: 16px; font-weight: 600; font-size: 12px; color: #3249a4; box-shadow: 0 2px 12px rgba(0,0,0,0.1);\">\n<span id=\"current-score\">0<\/span>\/<span id=\"total-score\">10<\/span>\n<\/div>\n<\/div>\n\n<!-- MAIN QUIZ -->\n\n<div id=\"quiz-main\" style=\"padding: 16px;\">\n<div style=\"display: flex; flex-direction: column; gap: 8px; margin-bottom: 16px; padding: 12px; background: #EEF3FF; border-radius: 8px; border: 1px solid rgba(50,73,164,0.15);\">\n<div style=\"display: flex; justify-content: space-between; align-items: center;\">\n<div style=\"display: flex; align-items: center; gap: 8px;\">\n<div id=\"progress-circle\" style=\"width: 32px; height: 32px; border-radius: 50%; background: conic-gradient(#3249a4 0deg 0deg, #EEF3FF 0deg 360deg); display: flex; align-items: center; justify-content: center; font-weight: 800; color: #3249a4; font-size: 12px;\">1<\/div>\n<div>\n<div style=\"font-size: 12px; font-weight: 600; color: #1a1a1a;\">Q<span id=\"current-step\">1<\/span>\/10<\/div>\n<div id=\"skill-label\" style=\"font-size: 11px; color: #3249a4; font-weight: 600;\">Strength Check<\/div>\n<\/div>\n<\/div>\n<div id=\"question-counter\" style=\"font-size: 11px; color: #fff; background: #3249a4; padding: 4px 8px; border-radius: 12px; font-weight: 600;\">STRENGTH<\/div>\n<\/div>\n<\/div>\n\n<div id=\"quiz-card\" style=\"background: #fff; border-radius: 12px; padding: 16px; margin-bottom: 16px; box-shadow: 0 4px 12px rgba(0,0,0,0.06); border: 1px solid rgba(50,73,164,0.05);\">\n<div id=\"question-content\"><\/div>\n<\/div>\n\n<div style=\"display: flex; gap: 8px; margin-top: 20px; flex-wrap: wrap;\">\n<button id=\"prev-btn\" disabled style=\"flex: 1; padding: 10px 12px; border: none; border-radius: 8px; font-weight: 600; font-size: 13px; background: #EEF3FF; color: #3249a4; border: 1px solid rgba(50,73,164,0.2); cursor: pointer; min-height: 40px;\">\u2190 Prev<\/button>\n<button id=\"next-btn\" disabled style=\"flex: 1; padding: 10px 12px; border: none; border-radius: 8px; font-weight: 600; font-size: 13px; background: linear-gradient(135deg, #3249a4, #213065); color: #fff; cursor: pointer; min-height: 40px; box-shadow: 0 2px 8px rgba(50,73,164,0.2);\">Next<\/button>\n<\/div>\n<\/div>\n\n<!-- RESULTS -->\n\n<div id=\"result-screen\" style=\"text-align: center; padding: 24px 16px; display: none;\">\n<div id=\"result-emoji\" style=\"font-size: 40px; margin-bottom: 12px;\">\ud83c\udfc6<\/div>\n<div id=\"result-title\" style=\"font-size: 20px; font-weight: 700; color: #1a1a1a; margin-bottom: 8px;\">Strength Potential!<\/div>\n<div id=\"final-score\" style=\"font-size: 32px; font-weight: 800; background: linear-gradient(135deg, #37ba2b, #00a86b); background-clip: text; -webkit-background-clip: text; color: transparent; margin-bottom: 20px;\">100%<\/div>\n<div style=\"background: #EEF3FF; border-radius: 12px; padding: 16px; margin: 20px 0; max-width: 400px; margin-left: auto; margin-right: auto;\">\n<div style=\"display: flex; justify-content: space-between; padding: 8px 0; border-bottom: 1px solid rgba(50,73,164,0.1); font-size: 13px;\">\n<span style=\"color: #666; font-weight: 600;\">\ud83d\udcc5 Planning<\/span>\n<span id=\"footwork-score\" style=\"font-weight: 700; color: #1a1a1a;\">0\/3<\/span>\n<\/div>\n<div style=\"display: flex; justify-content: space-between; padding: 8px 0; border-bottom: 1px solid rgba(50,73,164,0.1); font-size: 13px;\">\n<span style=\"color: #666; font-weight: 600;\">\ud83d\udcaa Discipline<\/span>\n<span id=\"control-score\" style=\"font-weight: 700; color: #1a1a1a;\">0\/3<\/span>\n<\/div>\n<div style=\"display: flex; justify-content: space-between; padding: 8px 0; border-bottom: 1px solid rgba(50,73,164,0.1); font-size: 13px;\">\n<span style=\"color: #666; font-weight: 600;\">\ud83e\udde0 Mindset<\/span>\n<span id=\"safety-score\" style=\"font-weight: 700; color: #1a1a1a;\">0\/2<\/span>\n<\/div>\n<div style=\"display: flex; justify-content: space-between; padding: 8px 0; font-size: 13px;\">\n<span style=\"color: #666; font-weight: 600;\">\ud83c\udfc5 Goals<\/span>\n<span id=\"progress-score\" style=\"font-weight: 700; color: #1a1a1a;\">0\/2<\/span>\n<\/div>\n<\/div>\n<a id=\"whatsapp-btn\" href=\"#\" target=\"_blank\" rel=\"noopener\" style=\"display: inline-block; padding: 12px 24px; border-radius: 8px; font-weight: 700; font-size: 14px; background: linear-gradient(135deg, #3249a4, #213065); color: #fff; text-decoration: none; box-shadow: 0 4px 12px rgba(50,73,164,0.2);\">\n\ud83d\ude80 Book a Trial and Check Your Strength Base\n<\/a>\n<\/div>\n<\/div>\n\n<script>\n(function() {\n'use strict';\n\nconst DRILLS = [\n{q:\"The hinge pattern mainly trains\", opts:[\"The back of the legs and hips\", \"Only the fingers\", \"The neck muscles\", \"Shin size\"], correct:0, skill:\"planning\", 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'\ud83c\udf89 Finish' : 'Next';\nelements.nextBtn.disabled = !answered;\nif (!answered) elements.nextBtn.style.opacity = '0.5';\n}\n\nfunction showResults() {\nelements.quizMain.style.display = 'none';\nelements.resultScreen.style.display = 'block';\n\nDRILLS.forEach((drill, i) => {\nif (answers[i] === drill.correct) {\nif(skillScores[drill.skill] !== undefined) skillScores[drill.skill]++;\nscore++;\n}\n});\n\nconst finalScore = Math.round((score \/ totalQuestions) * 100);\ndocument.getElementById('final-score').textContent = `${finalScore}%`;\ndocument.getElementById('footwork-score').textContent = `${skillScores.planning || 0}\/3`;\ndocument.getElementById('control-score').textContent = `${skillScores.discipline || 0}\/3`;\ndocument.getElementById('safety-score').textContent = `${skillScores.mindset || 0}\/2`;\ndocument.getElementById('progress-score').textContent = `${skillScores.goals || 0}\/2`;\n\nconst emoji = finalScore >= 90 ? '\ud83c\udfc6' : finalScore >= 70 ? '\ud83c\udfaf' : '\ud83d\udcda';\nconst title = finalScore >= 90 ? 'Court-Ready Power!' : finalScore >= 70 ? 'Solid Start!' : 'Needs Planning!';\ndocument.getElementById('result-emoji').textContent = emoji;\ndocument.getElementById('result-title').textContent = title;\n\nconst waMsg = `Hi ST Badminton! I scored ${finalScore}% on the Strength Readiness Quiz. I'd like to know more about badminton resistance training in KL.`;\nelements.whatsappBtn.href = `https:\/\/wa.me\/60176842136?text=${encodeURIComponent(waMsg)}`;\n}\n\nelements.prevBtn.addEventListener('click', () => {\nif (current > 0) {\ncurrent--;\nupdateUI();\nrenderQuestion();\n}\n});\n\nelements.nextBtn.addEventListener('click', () => {\nif (current < totalQuestions - 1) {\ncurrent++;\nupdateUI();\nrenderQuestion();\n} else {\nshowResults();\n}\n});\n\nupdateUI();\nrenderQuestion();\n})();\n<\/script>\n\n<\/div>\n\n<div class=\"gb-container gb-container-5b3bc5e8\">\n\n<div class=\"gb-headline gb-headline-5ce852b1 gb-headline-text gbp-section__tagline\">Strength Training Standards<\/div>\n\n\n\n<h2 class=\"gb-headline gb-headline-ee62a864 gb-headline-text gbp-section__headline\">One Standard for Every Player and <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-blue-google-color\">Every Session<\/mark><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Strength is tested in the log and on the court. Every few weeks, a player repeats the same checks: goblet squat load for clean reps, split squats on each side, and a rowing load with a flat back. The standard is a slowly rising load with form unchanged, never a single heroic attempt. When the log rises and the third game looks stronger, the training is doing its job.<\/p>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-2631a86b\">\n<div class=\"gb-grid-column gb-grid-column-670ee1e4\"><div class=\"gb-container gb-container-670ee1e4\">\n\n<div class=\"gb-headline gb-headline-4ffecd9e gb-headline-text\">100%<\/div>\n\n\n\n<div class=\"gb-headline gb-headline-a40d5ff4 gb-headline-text\">Dedication Required for State Selection Pathway<\/div>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-36c23c60\"><div class=\"gb-container gb-container-36c23c60\">\n\n<div class=\"gb-headline gb-headline-3944b2ff gb-headline-text\">4<\/div>\n\n\n\n<div class=\"gb-headline gb-headline-5dd5c27e gb-headline-text\">Maximum Students Per Group for Intensive Coaching<\/div>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-325bb028\"><div class=\"gb-container gb-container-325bb028\">\n\n<div class=\"gb-headline gb-headline-fb0a55b1 gb-headline-text\">0<\/div>\n\n\n\n<div class=\"gb-headline gb-headline-135bc509 gb-headline-text\">Shortcuts to Success. Only Hard Work Counts.<\/div>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-b38becfe\"><div class=\"gb-container gb-container-b38becfe\">\n\n<div class=\"gb-headline gb-headline-7c2857fd gb-headline-text\">15+<\/div>\n\n\n\n<div class=\"gb-headline gb-headline-7d08250a gb-headline-text\">Years Coaching Experience (Singapore + Malaysia)<\/div>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<html>\n<head>\n<style>\n.comparison-container {\nfont-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;\nmargin: 20px 0;\nmax-width: 100%;\n}\n\n\n.table-header {\ntext-align: center;\nmargin-bottom: 20px;\ncolor: #2a3f90;\nfont-size: 1.3em;\nfont-weight: bold;\nline-height: 1.3;\n}\n\n\/* Desktop Table View *\/\n.comparison-table {\nwidth: 100%;\nborder-collapse: separate;\nborder-spacing: 0;\nbox-shadow: 0 4px 8px rgba(0,0,0,0.1);\nborder-radius: 8px;\noverflow: hidden;\ndisplay: table;\n}\n\n.comparison-table th,\n.comparison-table td {\npadding: 12px;\ntext-align: left;\nvertical-align: top;\nborder-bottom: 1px solid #e0e0e0;\n}\n\n.comparison-table th {\nbackground: linear-gradient(135deg, #2a3f90 0%, #3249a4 100%);\ncolor: white;\nfont-weight: 600;\nfont-size: 0.9em;\n}\n\n.comparison-table tr:last-child td {\nborder-bottom: none;\n}\n\n.comparison-table tr:nth-child(even) td:not(.highlight) {\nbackground-color: #f8f9fa;\n}\n\n.comparison-table td:first-child {\nfont-weight: 600;\ncolor: #2a3f90;\nwidth: 25%;\nfont-size: 0.9em;\n}\n\n.comparison-table td:nth-child(2) {\ncolor: #555;\nborder-right: 1px solid #e0e0e0;\nwidth: 37.5%;\nfont-size: 0.85em;\n}\n\n.highlight {\nbackground: linear-gradient(to right, rgba(220, 250, 220, 0.7), rgba(220, 250, 220, 0.3));\nwidth: 37.5%;\nborder-left: 4px solid #37ba2b;\nfont-size: 0.85em;\n}\n\n.highlight::before {\ncontent: '\u2713 ';\ncolor: #37ba2b;\nfont-weight: bold;\n}\n\n.badge-inline {\ndisplay: inline-block;\nbackground: rgba(55, 186, 43, 0.2);\ncolor: #37ba2b;\nfont-size: 0.6em;\nfont-weight: 600;\npadding: 2px 6px;\nborder-radius: 4px;\nmargin-left: 6px;\nborder: 1px solid rgba(55, 186, 43, 0.4);\n}\n\n\/* Mobile Card View *\/\n.mobile-cards {\ndisplay: none;\n}\n\n.comparison-card {\nbackground: white;\nborder-radius: 8px;\nmargin-bottom: 16px;\nbox-shadow: 0 2px 8px rgba(0,0,0,0.1);\noverflow: hidden;\n}\n\n.card-header {\nbackground: linear-gradient(135deg, #2a3f90 0%, #3249a4 100%);\ncolor: white;\npadding: 12px;\nfont-weight: 600;\nfont-size: 1em;\n}\n\n.card-content {\npadding: 16px;\n}\n\n.comparison-row {\nmargin-bottom: 16px;\npadding-bottom: 16px;\nborder-bottom: 1px solid #e0e0e0;\n}\n\n.comparison-row:last-child {\nborder-bottom: none;\nmargin-bottom: 0;\npadding-bottom: 0;\n}\n\n.row-title {\nfont-weight: 600;\ncolor: #2a3f90;\nmargin-bottom: 8px;\nfont-size: 0.9em;\n}\n\n.traditional-option {\nbackground-color: #f8f9fa;\npadding: 10px;\nborder-radius: 4px;\nmargin-bottom: 8px;\nfont-size: 0.85em;\ncolor: #555;\n}\n\n.bsw-option {\nbackground: linear-gradient(to right, rgba(220, 250, 220, 0.7), rgba(220, 250, 220, 0.3));\npadding: 10px;\nborder-radius: 4px;\nborder-left: 4px solid #37ba2b;\nfont-size: 0.85em;\n}\n\n.bsw-option::before {\ncontent: '\u2713 ';\ncolor: #37ba2b;\nfont-weight: bold;\n}\n\n.option-label {\nfont-weight: 600;\nfont-size: 0.8em;\nmargin-bottom: 4px;\nopacity: 0.8;\n}\n\n\/* Responsive Breakpoints *\/\n@media (max-width: 768px) {\n.comparison-table {\ndisplay: none;\n}\n\n.mobile-cards {\ndisplay: block;\n}\n\n.table-header {\nfont-size: 1.1em;\npadding: 0 10px;\n}\n}\n\n@media (max-width: 480px) {\n.comparison-container {\nmargin: 10px 0;\n}\n\n.table-header {\nfont-size: 1em;\n}\n\n.card-content {\npadding: 12px;\n}\n\n.comparison-row {\nmargin-bottom: 12px;\npadding-bottom: 12px;\n}\n}\n<\/style>\n\n<\/head>\n<body>\n\n<div class=\"comparison-container\">\n<div class=\"table-header\">Playing Only vs Playing Plus Strength Work<\/div>\n\n<!-- Desktop Table View -->\n\n<table class=\"comparison-table\">\n<thead>\n<tr>\n<th>Factor<\/th>\n<th>Playing Only<\/th>\n<th>Playing Plus Strength Work <span class=\"badge-inline\">STRENGTH<\/span><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Frequency<\/td>\n<td>1 or 2 times a week. Mostly for fun and sweat.<\/td>\n<td class=\"highlight\">Two strength sessions a week beside regular court training.<\/td>\n<\/tr>\n<tr>\n<td>Drills Focus<\/td>\n<td>Basic static feeding. Minimal footwork pressure.<\/td>\n<td class=\"highlight\">Squats, lunges, hinges, rows and presses taught with checked form.<\/td>\n<\/tr>\n<tr>\n<td>Physical Conditioning<\/td>\n<td>Rarely included. Just playing games on court.<\/td>\n<td class=\"highlight\">Core, agility, and speed training included in every session to prevent injury and build stamina.<\/td>\n<\/tr>\n<tr>\n<td>Tactical Awareness<\/td>\n<td>\"Just hit it over.\" No real game plan.<\/td>\n<td class=\"highlight\">Video analysis, point construction, and learning to read the opponent's game.<\/td>\n<\/tr>\n<tr>\n<td>Coach Ratio<\/td>\n<td>Large groups (8-10 kids). Coach barely watches you.<\/td>\n<td class=\"highlight\">Max 4 students. Mr Eric Chuar personally corrects every stroke and movement detail.<\/td>\n<\/tr>\n<tr>\n<td>Goal Setting<\/td>\n<td>Fun and exercise.<\/td>\n<td class=\"highlight\">Loads logged and raised a little at a time, never by guessing.<\/td>\n<\/tr>\n<tr>\n<td>Long Term Result<\/td>\n<td>Good recreational player.<\/td>\n<td class=\"highlight\">A player whose legs and shoulders hold up late in the third game.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n<!-- Mobile Card View -->\n\n<div class=\"mobile-cards\">\n<div class=\"comparison-card\">\n<div class=\"card-header\">Frequency<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Playing Only:<\/div>\n<div class=\"traditional-option\">1 or 2 times a week. Mostly for fun and sweat.<\/div>\n<div class=\"option-label\">Playing Plus Strength Work:<\/div>\n<div class=\"bsw-option\">Two strength sessions a week beside regular court training.<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"comparison-card\">\n<div class=\"card-header\">Drills Focus<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Playing Only:<\/div>\n<div class=\"traditional-option\">Basic static feeding. Minimal footwork pressure.<\/div>\n<div class=\"option-label\">Playing Plus Strength Work:<\/div>\n<div class=\"bsw-option\">Squats, lunges, hinges, rows and presses taught with checked form.<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"comparison-card\">\n<div class=\"card-header\">Physical Conditioning<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Playing Only:<\/div>\n<div class=\"traditional-option\">Rarely included. Just playing games on court.<\/div>\n<div class=\"option-label\">Playing Plus Strength Work:<\/div>\n<div class=\"bsw-option\">Core, agility, and speed training included in every session to prevent injury and build stamina.<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"comparison-card\">\n<div class=\"card-header\">Tactical Awareness<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Playing Only:<\/div>\n<div class=\"traditional-option\">\"Just hit it over.\" No real game plan.<\/div>\n<div class=\"option-label\">Playing Plus Strength Work:<\/div>\n<div class=\"bsw-option\">Video analysis, point construction, and learning to read the opponent's game.<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"comparison-card\">\n<div class=\"card-header\">Coach Ratio<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Playing Only:<\/div>\n<div class=\"traditional-option\">Large groups (8-10 kids). Coach barely watches you.<\/div>\n<div class=\"option-label\">Playing Plus Strength Work:<\/div>\n<div class=\"bsw-option\">Max 4 students. Mr Eric Chuar personally corrects every stroke and movement detail.<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"comparison-card\">\n<div class=\"card-header\">Goal Setting<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Playing Only:<\/div>\n<div class=\"traditional-option\">Fun and exercise.<\/div>\n<div class=\"option-label\">Playing Plus Strength Work:<\/div>\n<div class=\"bsw-option\">Loads logged and raised a little at a time, never by guessing.<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"comparison-card\">\n<div class=\"card-header\">Long Term Result<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Playing Only:<\/div>\n<div class=\"traditional-option\">Good recreational player.<\/div>\n<div class=\"option-label\">Playing Plus Strength Work:<\/div>\n<div class=\"bsw-option\">A player whose legs and shoulders hold up late in the third game.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<\/body>\n<\/html>\n\n\n<div class=\"gb-container gb-container-69063730 gbp-section\">\n<div class=\"gb-container gb-container-c192804a gbp-section__inner\">\n<div class=\"gb-container gb-container-26552703\">\n\n<div class=\"gb-headline gb-headline-27edcbd1 gb-headline-text gbp-section__tagline\">Ready to Build Real Badminton Strength?<\/div>\n\n\n\n<h2 class=\"gb-headline gb-headline-bda1dc9d gb-headline-text gbp-section__headline\">Badminton Strength Coaching in <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-blue-google-color\">Kuala Lumpur<\/mark><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">This page covered what resistance training gives a badminton player: stronger lunges and push offs, a trunk that transfers power, shoulders balanced between pressing and pulling, and a safe way to load it all across the week. ST Badminton Academy coaches strength and court work together in small groups of no more than four students in Setapak, Kuala Lumpur. If you play in Wangsa Maju, Gombak or nearby and want a stronger base for your game, contact us today.<\/p>\n\n\n<div class=\"gb-container gb-container-4aa6efd2\">\n\n<a class=\"gb-button gb-button-1b494854 gb-button-text gbp-button--secondary\" href=\"https:\/\/wa.me\/60176842136?text=Hi%20ST%20Badminton%20Academy%20Malaysia%2C%20I&#039;m%20interested%20in%20the%20state%20player%20pathway%20training%20for%20juniors%20in%20KL.%20Please%20share%20details%20on%20assessment%20and%20schedule.\" rel=\"noopener\">WhatsApp for Assessment<\/a>\n\n<\/div>\n<\/div>\n\n<div class=\"gb-container gb-container-ef62c7ce\">\n\n<div style=\"position:relative; width:100%; padding-bottom:56.25%; height:0; overflow:hidden; margin-top:20px;\">\n<iframe\nsrc=\"https:\/\/www.google.com\/maps\/embed?pb=!1m18!1m12!1m3!1d3983.5074349712468!2d101.7238838457958!3d3.2230235443659256!2m3!1f0!2f0!3f0!3m2!1i1024!2i768!4f13.1!3m3!1m2!1s0x31cc396f3692a597%3A0x62779a6ace767ef0!2zU1QgQmFkbWludG9uIEFjYWRlbXkgLSBCYWRtaW50b24gQ29hY2gg77yI57695q-b55CD5pWZ57uDIFNldGFwYWsg5bCP5a2p5q2j6KeE57695q-b55CD6K6t57uD54-t77yJ!5e0!3m2!1sen!2smy!4v1753065966190!5m2!1sen!2smy\"\nwidth=\"100%\"\nheight=\"100%\"\nstyle=\"position:absolute; top:0; left:0; border:0;\"\nallowfullscreen\nloading=\"lazy\"\nreferrerpolicy=\"no-referrer-when-downgrade\"\n><\/iframe>\n<\/div>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Badminto &#8230; <a title=\"Badminton And Resistance Training: Exercises For Building Strength And Power\" class=\"read-more\" href=\"https:\/\/stbadmintonacademy.my\/th\/badminton-resistance-training-exercises-building-strength-power\/\" aria-label=\"Read more about Badminton And Resistance Training: Exercises For Building Strength And Power\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1479],"tags":[],"class_list":["post-127152","post","type-post","status-publish","format-standard","hentry","category-badminton-malaysia","infinite-scroll-item","masonry-post","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33"],"_links":{"self":[{"href":"https:\/\/stbadmintonacademy.my\/th\/wp-json\/wp\/v2\/posts\/127152","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stbadmintonacademy.my\/th\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stbadmintonacademy.my\/th\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stbadmintonacademy.my\/th\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stbadmintonacademy.my\/th\/wp-json\/wp\/v2\/comments?post=127152"}],"version-history":[{"count":0,"href":"https:\/\/stbadmintonacademy.my\/th\/wp-json\/wp\/v2\/posts\/127152\/revisions"}],"wp:attachment":[{"href":"https:\/\/stbadmintonacademy.my\/th\/wp-json\/wp\/v2\/media?parent=127152"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stbadmintonacademy.my\/th\/wp-json\/wp\/v2\/categories?post=127152"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stbadmintonacademy.my\/th\/wp-json\/wp\/v2\/tags?post=127152"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}