{"id":101246,"date":"2026-02-11T06:24:21","date_gmt":"2026-02-10T22:24:21","guid":{"rendered":"https:\/\/stbadmintonacademy.my\/the-ultimate-badminton-gym-workout-5-exercises-for-court-speed-and-power\/"},"modified":"2026-02-12T10:22:37","modified_gmt":"2026-02-12T02:22:37","slug":"the-ultimate-badminton-gym-workout-5-exercises-for-court-speed-and-power","status":"publish","type":"post","link":"https:\/\/stbadmintonacademy.my\/zh-hant\/the-ultimate-badminton-gym-workout-5-exercises-for-court-speed-and-power\/","title":{"rendered":"\u7d42\u6975\u7fbd\u6bdb\u7403\u5065\u8eab\u8a13\u7df4 \u2013 5 \u500b\u63d0\u5347\u7403\u5834\u901f\u5ea6\u8207\u7206\u767c\u529b\u7684\u52d5\u4f5c"},"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>\u7d42\u6975\u7fbd\u6bdb\u7403\u5065\u8eab\u8a13\u7df4 \u2013 5 \u500b\u63d0\u5347\u7403\u5834\u901f\u5ea6\u8207<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-global-color-7-color\">\u7206\u767c\u529b<\/mark>\u7684\u52d5\u4f5c<\/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>\u53ea\u8981\u89c0\u5ff5\u6b63\u78ba\uff0c\u6211\u5011\u5c31\u80fd\u5fb9\u5e95\u6539\u8b8a\u4f60\u7684\u6bd4\u8cfd\u8868\u73fe\u3002\u672c\u6307\u5357\u6db5\u84cb\u4e86 5 \u500b\u6838\u5fc3\u5065\u8eab\u623f\u52d5\u4f5c\uff0c\u5c08\u9580\u5e6b\u52a9\u6587\u826f\u6e2f (Setapak)\u3001\u65fa\u6c99\u746a\u73e0 (Wangsa Maju)\u3001\u8549\u8cf4 (Cheras)\u3001\u7532\u6d1e (Kepong) \u548c\u5b89\u90a6 (Ampang) \u5730\u5340\u7684\u7af6\u6280\u9752\u5c11\u5e74\u3001\u6821\u968a\u9078\u624b\u53ca\u8a8d\u771f\u7684\u6210\u4eba\u5b78\u54e1\uff0c\u5efa\u7acb\u7fbd\u6bdb\u7403\u6240\u9700\u7684\u817f\u90e8\u529b\u91cf\u8207\u7206\u767c\u529b\u3002\u9019\u4e0d\u662f\u70ba\u4e86\u7df4\u6210\u5065\u7f8e\u8eab\u6750\uff0c\u800c\u662f\u70ba\u4e86\u8b93\u4f60\u5728\u7403\u5834\u4e0a\u79fb\u52d5\u66f4\u5feb\u3001\u8df3\u5f97\u66f4\u9ad8\uff0c\u4e26\u4e14\u6062\u5fa9\u5f97\u66f4\u8fc5\u901f\u3002<\/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 loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-performing-goblet-squat-at-gym-near-Setapak-Kuala-Lumpur.jpg\" alt=\"\u6587\u826f\u6e2f\u9644\u8fd1\u7684\u7fbd\u6bdb\u7403\u54e1\u6b63\u5728\u5065\u8eab\u623f\u9032\u884c\u9ad8\u8173\u676f\u6df1\u8e72\u8a13\u7df4\" class=\"wp-image-100462\" title=\"\u7fbd\u6bdb\u7403\u817f\u90e8\u529b\u91cf\u7684\u5065\u8eab\u623f\u8a13\u7df4\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-performing-goblet-squat-at-gym-near-Setapak-Kuala-Lumpur.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-performing-goblet-squat-at-gym-near-Setapak-Kuala-Lumpur-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-performing-goblet-squat-at-gym-near-Setapak-Kuala-Lumpur-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-performing-goblet-squat-at-gym-near-Setapak-Kuala-Lumpur-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/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>\u8a13\u7df4\u539f\u5247<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-d6be2288 gb-headline-text\"><strong>\u70ba\u4ec0\u9ebc\u7fbd\u6bdb\u7403\u54e1\u9700\u8981<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">\u817f\u90e8\u529b\u91cf<\/mark><\/strong><\/h2>\n\n\n\n<p>\u7fbd\u6bdb\u7403\u904b\u52d5\u9700\u8981\u7206\u767c\u6027\u7684\u8de8\u6b65\uff08Lunges\uff09\u3001\u5feb\u901f\u8b8a\u5411\u548c\u5f37\u529b\u8df3\u8e8d\u3002\u5982\u679c\u817f\u90e8\u8207\u81c0\u90e8\u529b\u91cf\u4e0d\u8db3\uff0c\u4f60\u7684\u79fb\u52d5\u901f\u5ea6\u5c31\u6703\u8b8a\u6162\uff0c\u819d\u84cb\u6216\u8173\u8e1d\u53d7\u50b7\u7684\u98a8\u96aa\u4e5f\u6703\u589e\u52a0\u3002\u8a31\u591a\u5728\u5409\u9686\u5761\u7684\u7403\u54e1\u53ea\u5c08\u6ce8\u65bc\u7403\u62cd\u6280\u8853\uff0c\u4f46\u6bcf\u9031\u589e\u52a0 2-3 \u6b21\u7d50\u69cb\u5316\u7684\u5065\u8eab\u623f\u8a13\u7df4\uff0c\u80fd\u986f\u8457\u63d0\u5347\u4f60\u7684\u901f\u5ea6\u8207\u7a69\u5b9a\u6027\u3002<\/p>\n\n\n\n<p>\u76ee\u6a19\u662f\u300c\u91cd\u8cea\u4e0d\u91cd\u91cf\u300d\u3002\u7fbd\u6bdb\u7403\u54e1\u4e0d\u8a72\u8ffd\u6c42\u7df4\u5230\u529b\u7aed\u6216\u7df4\u6210\u5065\u7f8e\u9078\u624b\u7684\u6a23\u5b50\uff0c\u800c\u61c9\u5c08\u6ce8\u65bc\u591a\u95dc\u7bc0\u52d5\u4f5c\uff08\u5982\u6df1\u8e72\u548c\u5f13\u7bad\u6b65\uff09\uff0c\u4f7f\u7528\u9069\u4e2d\u7684\u91cd\u91cf\u3002\u9019\u6a23\u80fd\u5efa\u7acb\u63a8\u8e6c\u89d2\u843d\u6240\u9700\u7684\u7279\u5b9a\u300c\u7403\u5834\u808c\u529b\u300d\uff0c\u4e26\u8b93\u4f60\u7121\u8ad6\u5728\u6587\u826f\u6e2f (Setapak)\u3001\u9d5d\u561c (Gombak) \u6216\u516b\u6253\u9748\u518d\u4e5f (Petaling Jaya) \u8a13\u7df4\u6642\uff0c\u90fd\u80fd\u8fc5\u901f\u56de\u52d5\u5230\u4e2d\u5fc3\u4f4d\u7f6e\u3002<\/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 loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Junior-athlete-from-Wangsa-Maju-performing-split-squat-for-badminton-leg-strength.jpg\" alt=\"\u4f86\u81ea\u65fa\u6c99\u746a\u73e0\u7684\u9752\u5c11\u5e74\u904b\u52d5\u54e1\u9032\u884c\u5206\u817f\u8e72\u8a13\u7df4\u4ee5\u589e\u5f37\u7fbd\u6bdb\u7403\u817f\u90e8\u529b\u91cf\" class=\"wp-image-100463\" title=\"\u7fbd\u6bdb\u7403\u5e73\u8861\u7684\u5206\u817f\u8e72\u8a13\u7df4\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Junior-athlete-from-Wangsa-Maju-performing-split-squat-for-badminton-leg-strength.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Junior-athlete-from-Wangsa-Maju-performing-split-squat-for-badminton-leg-strength-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Junior-athlete-from-Wangsa-Maju-performing-split-squat-for-badminton-leg-strength-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Junior-athlete-from-Wangsa-Maju-performing-split-squat-for-badminton-leg-strength-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/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>\u52d5\u4f5c 1 &amp; 2<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-fe4314d9 gb-headline-text\"><strong>\u6df1\u8e72\u8207\u5f13\u7bad\u6b65\u6a21\u5f0f\uff1a\u5efa\u7acb<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">\u817f\u90e8\u9a45\u52d5\u529b<\/mark><\/strong><\/h2>\n\n\n\n<p><strong>1. \u6df1\u8e72\u6a21\u5f0f (\u9ad8\u8173\u676f\u6df1\u8e72\u6216\u524d\u8e72)<\/strong><br>\u6df1\u8e72\u662f\u7522\u751f\u5782\u76f4\u8207\u6c34\u5e73\u529b\u91cf\u7684\u57fa\u790e\u3002\u521d\u5b78\u8005\u61c9\u5f9e\u9ad8\u8173\u676f\u6df1\u8e72 (Goblet Squat\uff0c\u96d9\u624b\u6301\u4e00\u500b\u555e\u9234\u65bc\u80f8\u524d) \u958b\u59cb\u3002\u4fdd\u6301\u633a\u80f8\uff0c\u819d\u84cb\u5c0d\u6e96\u8173\u5c16\u65b9\u5411\uff0c\u96d9\u8173\u8e29\u7a69\u3002\u76ee\u6a19\u662f 3-4 \u7d44\uff0c\u6bcf\u7d44 5-8 \u4e0b\u3002\u9019\u80fd\u5efa\u7acb\u8d77\u8df3\u8207\u5168\u5834\u79fb\u52d5\u6240\u9700\u7684\u6574\u9ad4\u817f\u90e8\u9a45\u52d5\u529b\u3002<br><br><strong>2. \u5206\u817f\u8e72 \/ \u5f13\u7bad\u6b65 (Split Squat \/ Lunge)<\/strong><br>\u7fbd\u6bdb\u7403\u662f\u4e00\u9805\u55ae\u817f\u904b\u52d5\uff1b\u4f60\u5e7e\u4e4e\u7e3d\u662f\u7528\u55ae\u8173\u9032\u884c\u8de8\u6b65\u6216\u63a8\u8e6c\u3002\u5206\u817f\u8e72\u6216\u5f8c\u5f13\u7bad\u6b65 (Reverse Lunge) \u80fd\u91dd\u5c0d\u9019\u7a2e\u55ae\u5074\u529b\u91cf\u9032\u884c\u8a13\u7df4\u3002\u5411\u5f8c\u8de8\u4e00\u6b65\uff0c\u5f8c\u819d\u4e0b\u6c89\u63a5\u8fd1\u5730\u9762\uff0c\u4fdd\u6301\u8ec0\u5e79\u633a\u76f4\uff0c\u7136\u5f8c\u7528\u524d\u8173\u7528\u529b\u8e6c\u8d77\u3002\u6bcf\u689d\u817f\u505a 3 \u7d44\uff0c\u6bcf\u7d44 6-10 \u4e0b\u3002\u9019\u5c0d\u65bc\u6df1\u89d2\u6551\u7403\u7684\u7a69\u5b9a\u6027\u81f3\u95dc\u91cd\u8981\u3002<\/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 loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-practicing-Romanian-deadlift-for-hamstring-power-in-Cheras-gym.jpg\" alt=\"\u7fbd\u6bdb\u7403\u54e1\u5728\u8549\u8cf4\u7684\u5065\u8eab\u623f\u7df4\u7fd2\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u4ee5\u589e\u5f37\u817f\u5f8c\u808c\u7206\u767c\u529b\" class=\"wp-image-100464\" title=\"\u7fbd\u6bdb\u7403\u5f8c\u5074\u93c8\u904b\u52d5\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-practicing-Romanian-deadlift-for-hamstring-power-in-Cheras-gym.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-practicing-Romanian-deadlift-for-hamstring-power-in-Cheras-gym-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-practicing-Romanian-deadlift-for-hamstring-power-in-Cheras-gym-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-practicing-Romanian-deadlift-for-hamstring-power-in-Cheras-gym-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/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>\u52d5\u4f5c 3 &amp; 4<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-1eb77145 gb-headline-text\"><strong>\u5f8c\u5074\u93c8\u7206\u767c\u529b\u8207<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">\u5074\u5411\u901f\u5ea6<\/mark><\/strong><\/h2>\n\n\n\n<p><strong>3. \u9ad6\u95dc\u7bc0\u9278\u93c8 (\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 &#8211; RDL)<\/strong><br>\u5f37\u58ef\u7684\u81c0\u5927\u808c\u548c\u5927\u817f\u5f8c\u5074\u808c\u7fa4\u662f\u4f60\u79fb\u52d5\u7684\u5f15\u64ce\u3002\u5b83\u5011\u5e6b\u52a9\u4f60\u5b89\u5168\u715e\u8eca\u4e26\u4fdd\u8b77\u819d\u84cb\u3002\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 (\u4f7f\u7528\u69d3\u9234\u6216\u555e\u9234) \u80fd\u8a13\u7df4\u9019\u689d\u5f8c\u5074\u93c8\u3002\u4ee5\u9ad6\u90e8\u70ba\u8ef8\u5fc3\u5411\u5f8c\u63a8\uff0c\u819d\u84cb\u5fae\u5f4e\uff0c\u4fdd\u6301\u80cc\u90e8\u5e73\u76f4\u3002\u76ee\u6a19\u662f 3-4 \u7d44\uff0c\u6bcf\u7d44 5-8 \u4e0b\u3002\u5207\u8a18\u4e0d\u8981\u62f1\u8170\u3002<br><br><strong>4. \u5074\u5411\u8df3\u8e8d (Lateral Bounds \/ Skater Jumps)<\/strong><br>\u7fbd\u6bdb\u7403\u8b1b\u6c42\u5de6\u53f3\u79fb\u52d5\u7684\u901f\u5ea6\u3002\u5074\u5411\u8df3\u8e8d\u6d89\u53ca\u5f9e\u55ae\u8173\u5411\u5074\u9762\u8df3\u81f3\u53e6\u4e00\u8173\uff0c\u4e26\u8f15\u76c8\u843d\u5730\u3002\u9019\u500b\u589e\u5f37\u5f0f\u8a13\u7df4 (Plyometric) \u80fd\u5efa\u7acb\u9632\u5b88\u6bba\u7403\u6642\u6240\u9700\u7684\u7206\u767c\u6027\u63a8\u8e6c\u529b\u91cf\u3002\u6bcf\u908a\u505a 3-5 \u7d44\uff0c\u6bcf\u7d44 4-8 \u8df3\u3002\u5c08\u6ce8\u65bc\u7a69\u5b9a\u4e14\u5b89\u975c\u7684\u843d\u5730\uff0c\u4ee5\u4fdd\u8b77\u95dc\u7bc0\u3002<\/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 loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Core-and-calf-strengthening-workout-for-badminton-athletes-in-Kuala-Lumpur.jpg\" alt=\"\u5409\u9686\u5761\u7fbd\u6bdb\u7403\u904b\u52d5\u54e1\u7684\u6838\u5fc3\u8207\u5c0f\u817f\u5f37\u5316\u8a13\u7df4\" class=\"wp-image-100465\" title=\"\u7fbd\u6bdb\u7403\u7a69\u5b9a\u6027\u7684\u6838\u5fc3\u8a13\u7df4\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Core-and-calf-strengthening-workout-for-badminton-athletes-in-Kuala-Lumpur.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Core-and-calf-strengthening-workout-for-badminton-athletes-in-Kuala-Lumpur-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Core-and-calf-strengthening-workout-for-badminton-athletes-in-Kuala-Lumpur-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Core-and-calf-strengthening-workout-for-badminton-athletes-in-Kuala-Lumpur-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/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>\u52d5\u4f5c 5 &amp; \u6838\u5fc3<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-e3988e70 gb-headline-text\"><strong>\u5c0f\u817f\u525b\u6027\u8207\u6838\u5fc3<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">\u7a69\u5b9a\u6027<\/mark><\/strong><\/h2>\n\n\n\n<p><strong>5. \u5c0f\u817f\u8207\u6838\u5fc3\u529b\u91cf\u7d44\u5408<\/strong><br>\u4f60\u7684\u5c0f\u817f\u8ca0\u8cac\u7db2\u524d\u7684\u77ac\u9593\u53cd\u61c9\u4ee5\u53ca\u6b65\u4f10\u7684\u5f48\u6027\u3002\u5c07\u7ad9\u59ff\u63d0\u8e35 (Standing Calf Raises) \u8207\u6838\u5fc3\u52d5\u4f5c\u5982\u5e73\u677f\u652f\u6490 (Plank) \u6216\u5e15\u7f85\u592b\u63a8\u8209 (Pallof Press) \u7d50\u5408\u3002\u5f37\u58ef\u7684\u6838\u5fc3\u80fd\u5c07\u4e0b\u80a2\u7522\u751f\u7684\u529b\u91cf\u6709\u6548\u50b3\u905e\u5230\u6301\u62cd\u624b\u3002<br><br>\u5617\u8a66\u505a 3 \u7d44\uff0c\u6bcf\u7d44 12-15 \u4e0b\u63a7\u5236\u826f\u597d\u7684\u63d0\u8e35\uff0c\u7dca\u63a5\u8457\u505a 30 \u79d2\u5e73\u677f\u652f\u6490\u3002\u907f\u514d\u5728\u63d0\u8e35\u6642\u5229\u7528\u53cd\u5f48\u529b\uff1b\u61c9\u9032\u884c\u5168\u7a0b\u52d5\u4f5c\u4ee5\u5efa\u7acb\u8173\u8e1d\u525b\u6027\uff0c\u9019\u6709\u52a9\u65bc\u9810\u9632\u5728\u5b89\u90a6 (Ampang) \u548c\u7f8e\u62c9\u8482\u82b1\u5712 (Melati Utama) \u7684\u4f11\u9592\u7403\u5c40\u4e2d\u5e38\u898b\u7684\u8173\u8e1d\u626d\u50b7\u3002<\/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 loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Coach-explaining-safe-gym-lifting-technique-to-junior-badminton-player-in-Setapak.jpg\" alt=\"\u6559\u7df4\u5728\u6587\u826f\u6e2f\u5411\u9752\u5c11\u5e74\u7fbd\u6bdb\u7403\u54e1\u8b1b\u89e3\u5b89\u5168\u7684\u5065\u8eab\u8209\u91cd\u6280\u8853\" class=\"wp-image-100466\" title=\"\u9752\u5c11\u5e74\u5b89\u5168\u5065\u8eab\u9032\u7a0b\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Coach-explaining-safe-gym-lifting-technique-to-junior-badminton-player-in-Setapak.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Coach-explaining-safe-gym-lifting-technique-to-junior-badminton-player-in-Setapak-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Coach-explaining-safe-gym-lifting-technique-to-junior-badminton-player-in-Setapak-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Coach-explaining-safe-gym-lifting-technique-to-junior-badminton-player-in-Setapak-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/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>\u6bcf\u9031\u898f\u5283<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-53e6ebe7 gb-headline-text\"><strong>\u5efa\u7acb\u7c21\u55ae\u7684\u5065\u8eab<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">\u8ab2\u8868<\/mark><\/strong><\/h2>\n\n\n\n<p>\u4e00\u500b\u5178\u578b\u7684\u8a13\u7df4\u8ab2\u7a0b\u61c9\u6301\u7e8c 45-60 \u5206\u9418\u3002\u5f9e\u6696\u8eab\u548c\u6d3b\u52d5\u5ea6\u8a13\u7df4\u958b\u59cb\u3002\u63a5\u8457\u9032\u5165\u4e3b\u8981\u529b\u91cf\u5340\u584a\uff08\u6df1\u8e72 + \u9ad6\u95dc\u7bc0\u9278\u93c8\uff09\u3002\u96a8\u5f8c\u9032\u884c\u55ae\u817f\u8a13\u7df4\uff08\u5206\u817f\u8e72\uff09\u548c\u7206\u767c\u529b\u52d5\u4f5c\uff08\u5074\u5411\u8df3\u8e8d\uff09\u3002\u6700\u5f8c\u4ee5\u8f14\u52a9\u8a13\u7df4\uff08\u5c0f\u817f + \u6838\u5fc3\uff09\u7d50\u675f\u3002<\/p>\n\n\n\n<p>\u5c0d\u65bc\u5927\u591a\u6578\u5728\u5409\u9686\u5761\u5fd9\u65bc\u5b78\u696d\u6216\u5de5\u4f5c\u7684\u7403\u54e1\u4f86\u8aaa\uff0c\u6bcf\u9031 2 \u6b21\u975e\u9023\u7e8c\u65e5\u7684\u5065\u8eab\u623f\u8a13\u7df4\u662f\u6700\u7406\u60f3\u7684\u3002\u9019\u80fd\u8b93\u4f60\u7372\u5f97\u5145\u5206\u6062\u5fa9\uff0c\u4fdd\u6301\u5145\u6c9b\u9ad4\u529b\u53c3\u52a0 ST Badminton Academy \u7684\u7403\u5834\u8a13\u7df4\u3002\u5207\u8a18\u907f\u514d\u5728\u91cd\u8981\u6bd4\u8cfd\u6216\u9326\u6a19\u8cfd\u524d\u4e00\u5929\u9032\u884c\u9ad8\u5f37\u5ea6\u7684\u817f\u90e8\u8a13\u7df4\u3002<\/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 loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-checking-squat-form-in-mirror-to-prevent-injury.jpg\" alt=\"\u7fbd\u6bdb\u7403\u54e1\u5728\u93e1\u5b50\u524d\u6aa2\u67e5\u6df1\u8e72\u59ff\u52e2\u4ee5\u9810\u9632\u53d7\u50b7\" class=\"wp-image-100467\" title=\"\u7fbd\u6bdb\u7403\u54e1\u7684\u5065\u8eab\u5b89\u5168\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-checking-squat-form-in-mirror-to-prevent-injury.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-checking-squat-form-in-mirror-to-prevent-injury-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-checking-squat-form-in-mirror-to-prevent-injury-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-player-checking-squat-form-in-mirror-to-prevent-injury-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/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>\u5b89\u5168\u7b2c\u4e00<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-33090c3c gb-headline-text\"><strong>\u9032\u968e\u8207\u5e38\u898b<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-blue-google-color\">\u932f\u8aa4<\/mark><\/strong><\/h2>\n\n\n\n<p>\u5f9e\u5f92\u624b\u6216\u6975\u8f15\u7684\u91cd\u91cf\u958b\u59cb\u3002\u53ea\u6709\u5728\u6280\u8853\u5b8c\u7f8e\u6642\u624d\u589e\u52a0\u8ca0\u91cd\u3002\u99ac\u4f86\u897f\u4e9e\u5e74\u8f15\u7403\u54e1\u5e38\u898b\u7684\u932f\u8aa4\u662f\uff0c\u5728\u6c92\u6709\u57fa\u790e\u529b\u91cf\u7684\u60c5\u6cc1\u4e0b\uff0c\u76f2\u76ee\u6a21\u4eff\u793e\u4ea4\u5a92\u9ad4\u4e0a\u7684\u5927\u91cd\u91cf\u8a13\u7df4\u3002\u9019\u5f80\u5f80\u5c0e\u81f4\u80cc\u75db\u6216\u819d\u84cb\u554f\u984c\u3002\u6c38\u9060\u8981\u4fdd\u7559 1-2 \u4e0b\u7684\u300c\u9918\u529b\u300d\uff0c\u800c\u4e0d\u662f\u6bcf\u7d44\u90fd\u7df4\u5230\u529b\u7aed\u3002\u5982\u679c\u611f\u5230\u523a\u75db\uff0c\u8acb\u7acb\u5373\u505c\u6b62\u3002<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u5065\u8eab\u623f\u65b0\u624b\uff0c\u8acb\u5c0b\u6c42\u5408\u683c\u6559\u7df4\u7684\u6307\u5c0e\u3002\u5b78\u7fd2\u6b63\u78ba\u7684\u9ad6\u95dc\u7bc0\u9278\u93c8\u548c\u6df1\u8e72\u662f\u4e00\u9805\u6280\u80fd\uff0c\u5c31\u50cf\u5b78\u7fd2\u53cd\u624b\u9ad8\u9060\u7403\u4e00\u6a23\u3002\u6b63\u78ba\u7684\u59ff\u52e2\u80fd\u78ba\u4fdd\u4f60\u7df4\u51fa\u7684\u808c\u8089\u771f\u6b63\u8f49\u5316\u70ba\u66f4\u597d\u7684\u7403\u5834\u8868\u73fe\u3002<\/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 loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-club-player-from-Kepong-using-gym-to-improve-badminton-endurance.jpg\" alt=\"\u4f86\u81ea\u7532\u6d1e\u7684\u6210\u4eba\u4ff1\u6a02\u90e8\u7403\u54e1\u5229\u7528\u5065\u8eab\u623f\u63d0\u5347\u7fbd\u6bdb\u7403\u8010\u529b\" class=\"wp-image-100468\" title=\"\u6210\u4eba\u7684\u5065\u8eab\u8abf\u7bc0\u8a13\u7df4\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-club-player-from-Kepong-using-gym-to-improve-badminton-endurance.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-club-player-from-Kepong-using-gym-to-improve-badminton-endurance-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-club-player-from-Kepong-using-gym-to-improve-badminton-endurance-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-club-player-from-Kepong-using-gym-to-improve-badminton-endurance-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/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>\u6574\u5408\u61c9\u7528<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-2bc688f2 gb-headline-text\"><strong>\u5065\u8eab\u623f\u8a13\u7df4 vs \u7403\u5834<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">\u7df4\u7fd2<\/mark><\/strong><\/h2>\n\n\n\n<p>\u8acb\u8a18\u4f4f\uff0c\u5065\u8eab\u623f\u8a13\u7df4\u662f\u8f14\u52a9\u7fbd\u6bdb\u7403\u7684\u5de5\u5177\uff0c\u800c\u975e\u53d6\u4ee3\u5b83\u3002\u5728\u5065\u8eab\u623f\u5efa\u7acb\u7684\u529b\u91cf\u80fd\u5e6b\u52a9\u4f60\u5728\u9577\u591a\u62cd\u4f86\u56de\u4e2d\u4fdd\u6301\u6b63\u78ba\u59ff\u52e2\uff0c\u4e26\u8b93\u4f60\u5728\u7b2c\u4e09\u5c40\u4ecd\u80fd\u7206\u767c\u51fa\u8df3\u6bba\u3002\u5728\u99ac\u4f86\u897f\u4e9e ST Badminton Academy\uff0c\u6211\u5011\u9f13\u52f5\u7403\u54e1\u5c07\u529b\u91cf\u8207\u9ad4\u80fd\u8a13\u7df4\u8996\u70ba\u8b93\u6280\u8853\u5f97\u4ee5\u767c\u63ee\u7684\u57fa\u790e\u3002<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4f4f\u5728\u6587\u826f\u6e2f (Setapak)\u3001\u65fa\u6c99\u746a\u73e0 (Wangsa Maju) \u6216\u8549\u8cf4 (Cheras)\uff0c\u627e\u4e00\u9593\u7c21\u55ae\u7684\u5065\u8eab\u623f\u9032\u884c\u9019 5 \u500b\u52d5\u4f5c\u975e\u5e38\u5bb9\u6613\u3002\u6301\u4e4b\u4ee5\u6046\u662f\u95dc\u9375\u3002\u6bcf\u9031\u5169\u6b21\u5c08\u6ce8\u7684\u8a13\u7df4\uff0c\u6bd4\u8d77\u96f6\u661f\u3001\u904e\u5ea6\u5287\u70c8\u5c0e\u81f4\u75e0\u75db\u7121\u6cd5\u6253\u7403\u7684\u8a13\u7df4\uff0c\u5728\u7403\u5834\u4e0a\u7684\u6548\u679c\u8981\u597d\u5f97\u591a\u3002<\/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\">\u5e38\u898b\u554f\u7b54\uff1a\u5409\u9686\u5761\u7fbd\u6bdb\u7403\u5065\u8eab<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-blue-google-color\">\u8a13\u7df4<\/mark><\/h2>\n\n\n\n<p>\u56de\u7b54\u5409\u9686\u5761\u7684\u7403\u54e1\u8207\u5bb6\u9577\u95dc\u65bc\u7fbd\u6bdb\u7403\u529b\u91cf\u9ad4\u80fd\u8a13\u7df4\u7684\u5e38\u898b\u554f\u984c\u3002<\/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\">\u7fbd\u6bdb\u7403\u54e1\u6bcf\u9031\u61c9\u8a72\u53bb\u5e7e\u6b21<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">\u5065\u8eab\u623f\uff1f<\/mark><\/h3>\n\n\n\n<p>\u5927\u591a\u6578\u5409\u9686\u5761\u7684\u7fbd\u6bdb\u7403\u54e1\u6bcf\u9031\u9032\u884c 2-3 \u6b21\u5065\u8eab\u623f\u8a13\u7df4\u6548\u679c\u6700\u597d\uff0c\u5177\u9ad4\u53d6\u6c7a\u65bc\u5e74\u9f61\u548c\u6642\u9593\u8868\u3002\u9019\u500b\u983b\u7387\u80fd\u8b93\u4f60\u5728\u5efa\u7acb\u529b\u91cf\u7684\u540c\u6642\uff0c\u4e0d\u6703\u7d2f\u7a4d\u904e\u591a\u75b2\u52de\u5f71\u97ff\u7403\u5834\u8a13\u7df4\u3002\u5982\u679c\u4f60\u5df2\u7d93\u5728\u6587\u826f\u6e2f\u6216\u65fa\u6c99\u746a\u73e0\u6bcf\u9031\u6253\u7403 3-4 \u6b21\uff0c\u5b89\u6392\u4f11\u606f\u65e5\u6216\u8f15\u91cf\u8a13\u7df4\u65e5\u81f3\u95dc\u91cd\u8981\u3002<\/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\">\u5927\u91cd\u91cf\u6df1\u8e72\u6703\u8b93\u6211\u5728\u5834\u4e0a\u8b8a<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">\u6162\u55ce\uff1f<\/mark><\/h3>\n\n\n\n<p>\u5982\u679c\u4f60\u53ea\u505a\u7de9\u6162\u7684\u91cd\u8a13\u800c\u5ffd\u7565\u52d5\u4f5c\u8cea\u91cf\uff0c\u78ba\u5be6\u53ef\u80fd\u6703\u611f\u5230\u8eab\u9ad4\u6c89\u91cd\u3002\u7136\u800c\uff0c\u5982\u679c\u8a13\u7df4\u6b63\u78ba\uff0c\u63d0\u5347\u6df1\u8e72\u529b\u91cf\u80fd\u589e\u52a0\u4f60\u5c0d\u5730\u9762\u7684\u767c\u529b\uff0c\u8b93\u4f60\u901f\u5ea6\u66f4\u5feb\u3002\u5728 ST Badminton Academy\uff0c\u6211\u5011\u5efa\u8b70\u5c07\u529b\u91cf\u8a13\u7df4\u8207\u589e\u5f37\u5f0f\u8a13\u7df4 (\u8df3\u8e8d) \u7d50\u5408\uff0c\u78ba\u4fdd\u808c\u8089\u529b\u91cf\u8f49\u5316\u70ba\u7403\u5834\u4e0a\u7684\u7206\u767c\u529b\u3002<\/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\">\u54ea\u4e9b\u5065\u8eab\u52d5\u4f5c\u6700\u80fd\u63d0\u5347\u901f\u5ea6\u8207<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">\u7206\u767c\u529b\uff1f<\/mark><\/h3>\n\n\n\n<p>\u6700\u4f73\u7684\u52d5\u4f5c\u662f\u90a3\u4e9b\u6a21\u4eff\u7403\u5834\u6a21\u5f0f\u8a13\u7df4\u817f\u90e8\u3001\u9ad6\u90e8\u8207\u6838\u5fc3\u7684\u52d5\u4f5c\u3002\u6df1\u8e72\u548c\u5206\u817f\u8e72\u5efa\u7acb\u817f\u90e8\u9a45\u52d5\u529b\uff1b\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u5f37\u5316\u5f8c\u5074\u93c8\u4ee5\u5229\u7206\u767c\u6027\u555f\u52d5\uff1b\u5074\u5411\u8df3\u8e8d\u6539\u5584\u5de6\u53f3\u654f\u6377\u5ea6\u3002\u9019\u5957\u7d44\u5408\u6db5\u84cb\u4e86\u8549\u8cf4\u6216\u7532\u6d1e\u7403\u54e1\u5728\u591a\u62cd\u4f86\u56de\u4e2d\u6240\u9700\u7684\u6240\u6709\u4e3b\u8981\u52d5\u4f5c\u3002<\/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\">\u9019\u5957\u5065\u8eab\u83dc\u55ae\u9069\u5408\u6587\u826f\u6e2f\u8207\u8549\u8cf4\u7684<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">\u9752\u5c11\u5e74\u55ce\uff1f<\/mark><\/h3>\n\n\n\n<p>\u9069\u5408\uff0c\u4f46\u9700\u8981\u8abf\u6574\u3002\u5c0d\u65bc\u9752\u5c11\u5e74\uff0816 \u6b72\u4ee5\u4e0b\uff09\uff0c\u91cd\u9ede\u5fc5\u9808\u653e\u5728\u6280\u8853\u548c\u81ea\u8eab\u9ad4\u91cd\u7684\u63a7\u5236\u3002\u4ed6\u5011\u53ef\u4ee5\u505a\u6301\u8f15\u555e\u9234\u7684\u9ad8\u8173\u676f\u6df1\u8e72\uff0c\u548c\u5f92\u624b\u5206\u817f\u8e72\u3002\u5927\u91cd\u91cf\u7684\u810a\u690e\u8ca0\u91cd\uff08\u5982\u69d3\u9234\u80cc\u8e72\uff09\u61c9\u5728\u5c08\u5bb6\u76e3\u7763\u4e0b\u9032\u884c\u3002\u5b89\u5168\u662f\u6211\u5011\u5b78\u9662\u57f9\u990a\u904b\u52d5\u54e1\u7684\u9996\u8981\u8003\u91cf\u3002<\/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\">\u6211\u61c9\u8a72\u5728\u7fbd\u6bdb\u7403\u8a13\u7df4\u540c\u4e00\u5929<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">\u5065\u8eab\u55ce\uff1f<\/mark><\/h3>\n\n\n\n<p>\u7406\u60f3\u60c5\u6cc1\u4e0b\uff0c\u5206\u958b\u5728\u4e0d\u540c\u5929\u9032\u884c\u4ee5\u7372\u5f97\u6700\u4f73\u6548\u679c\u3002\u5982\u679c\u56e0\u70ba\u5728 KL \u7684\u884c\u7a0b\u7e41\u5fd9\u5fc5\u9808\u540c\u4e00\u5929\u9032\u884c\uff0c\u76e1\u91cf\u9593\u9694\u81f3\u5c11 6 \u5c0f\u6642\uff08\u4f8b\u5982\u65e9\u4e0a\u5065\u8eab\uff0c\u665a\u4e0a\u6253\u7403\uff09\u3002\u5982\u679c\u7121\u6cd5\u505a\u5230\uff0c\u8acb\u5148\u9032\u884c\u4f60\u512a\u5148\u91cd\u8996\u7684\u9805\u76ee\u3002\u5c0d\u5927\u591a\u6578\u7403\u54e1\u4f86\u8aaa\uff0c\u7fbd\u6bdb\u7403\u6280\u8853\u8a13\u7df4\u61c9\u6392\u5728\u6703\u9020\u6210\u75b2\u52de\u7684\u5065\u8eab\u8a13\u7df4\u4e4b\u524d\u3002<\/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\">\u5065\u8eab\u623f\u8a13\u7df4\u53ef\u4ee5\u53d6\u4ee3\u7403\u5834<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">\u7df4\u7fd2\u55ce\uff1f<\/mark><\/h3>\n\n\n\n<p>\u4e0d\u884c\u3002\u5065\u8eab\u623f\u8a13\u7df4\u5efa\u7acb\u300c\u5f15\u64ce\u300d\uff08\u529b\u91cf\u8207\u7206\u767c\u529b\uff09\uff0c\u4f46\u7403\u5834\u8a13\u7df4\u6559\u4f60\u5982\u4f55\u300c\u99d5\u99db\u300d\uff08\u6280\u8853\u8207\u6230\u8853\uff09\u3002\u5169\u8005\u76f8\u8f14\u76f8\u6210\u3002\u4f60\u7121\u6cd5\u5728\u5065\u8eab\u623f\u5b78\u7fd2\u64ca\u7403\u6642\u6a5f\u6216\u63a7\u7403\u3002\u5229\u7528\u5065\u8eab\u623f\u935b\u934a\u4f86\u652f\u6301\u4f60\u7684\u7fbd\u6bdb\u7403\u8868\u73fe\uff0c\u78ba\u4fdd\u4f60\u7684\u96d9\u817f\u5920\u5f37\u58ef\u53bb\u57f7\u884c\u6559\u7df4\u6240\u6559\u7684\u6280\u8853\u3002<\/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\">\u5982\u679c\u5728\u5b89\u90a6\u6c92\u6709\u5927\u578b\u5065\u8eab\u623f<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">\u600e\u9ebc\u8fa6\uff1f<\/mark><\/h3>\n\n\n\n<p>\u4f60\u4e0d\u9700\u8981\u6602\u8cb4\u7684\u5668\u6750\u3002\u5728\u5bb6\u88e1\u6216\u516c\u5bd3\u5065\u8eab\u623f\u6709\u4e00\u5c0d\u555e\u9234\u6216\u4e00\u500b\u58fa\u9234\uff0c\u5c31\u8db3\u4ee5\u9032\u884c\u9ad8\u8173\u676f\u6df1\u8e72\u3001\u5206\u817f\u8e72\u548c\u786c\u8209\u3002\u50cf\u5074\u5411\u8df3\u8e8d\u548c\u5e73\u677f\u652f\u6490\u9019\u6a23\u7684\u5f92\u624b\u52d5\u4f5c\u5b8c\u5168\u4e0d\u9700\u8981\u5668\u6750\u3002\u6301\u7e8c\u6027\u8207\u6f38\u9032\u8ca0\u8377\uff08\u96a8\u8457\u6642\u9593\u589e\u52a0\u6b21\u6578\u6216\u91cd\u91cf\uff09\u6bd4\u6602\u8cb4\u7684\u5668\u6750\u66f4\u91cd\u8981\u3002<\/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\">\u5982\u4f55\u907f\u514d\u5728\u505a\u5f13\u7bad\u6b65\u6642<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">\u819d\u84cb\u75db\uff1f<\/mark><\/h3>\n\n\n\n<p>\u819d\u84cb\u75db\u901a\u5e38\u6e90\u65bc\u9ad6\u90e8\u7121\u529b\u6216\u8ecc\u8de1\u4e0d\u4f73\u3002\u78ba\u4fdd\u4f60\u5728\u505a\u5f13\u7bad\u6b65\u6642\uff0c\u524d\u819d\u4e0d\u8981\u5411\u5167\u584c\u9677\u3002\u5f37\u5316\u81c0\u90e8\uff08\u900f\u904e\u786c\u8209\uff09\u4e26\u7df4\u7fd2\u55ae\u817f\u7a69\u5b9a\u6027\uff08\u5206\u817f\u8e72\uff09\u901a\u5e38\u6709\u52a9\u65bc\u9577\u671f\u6e1b\u5c11\u819d\u84cb\u75bc\u75db\u3002\u5982\u679c\u75bc\u75db\u6301\u7e8c\uff0c\u8acb\u6e1b\u5c11\u52d5\u4f5c\u5e45\u5ea6\u4e26\u8aee\u8a62\u7269\u7406\u6cbb\u7642\u5e2b\u6216\u6559\u7df4\u3002<\/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\">\u70ba\u4ec0\u9ebc\u63d0\u8e35\u5c0d\u7fbd\u6bdb\u7403\u54e1\u5f88<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">\u91cd\u8981\uff1f<\/mark><\/h3>\n\n\n\n<p>\u7fbd\u6bdb\u7403\u54e1\u6709\u5927\u91cf\u6642\u9593\u9700\u8981\u8e2e\u8173\u5c16\u79fb\u52d5\u3002\u5f37\u58ef\u4e14\u5177\u525b\u6027\u7684\u5c0f\u817f\u80fd\u63d0\u4f9b\u7206\u767c\u6027\u63a8\u8e6c\uff0c\u4e26\u5728\u5feb\u901f\u843d\u5730\u6642\u4fdd\u8b77\u963f\u57fa\u91cc\u65af\u8171\u514d\u53d7\u50b7\u3002\u898f\u5f8b\u7684\u5c0f\u817f\u5f37\u5316\u8a13\u7df4\u662f\u7fbd\u6bdb\u7403\u54e1\u5065\u8eab\u83dc\u55ae\u4e2d\u4e0d\u53ef\u6216\u7f3a\u7684\u4e00\u90e8\u5206\uff0c\u80fd\u78ba\u4fdd\u904b\u52d5\u751f\u6daf\u7684\u9577\u4e45\u3002<\/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\">\u4ee5\u6b63\u78ba\u7684\u529b\u91cf<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-blue-google-color\">\u652f\u6301\u4f60\u7684\u6bd4\u8cfd<\/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 loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" class=\"gb-image gb-image-ca9fd63c\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Player-doing-gym-squats-to-support-badminton-court-performance-in-Setapak.jpg\" alt=\"\u7403\u54e1\u5728\u6587\u826f\u6e2f\u9032\u884c\u6df1\u8e72\u8a13\u7df4\u4ee5\u652f\u6301\u7fbd\u6bdb\u7403\u5834\u4e0a\u8868\u73fe\" title=\"\u7403\u54e1\u5728\u6587\u826f\u6e2f\u9032\u884c\u6df1\u8e72\u8a13\u7df4\u4ee5\u652f\u6301\u7fbd\u6bdb\u7403\u5834\u4e0a\u8868\u73fe\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Player-doing-gym-squats-to-support-badminton-court-performance-in-Setapak.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Player-doing-gym-squats-to-support-badminton-court-performance-in-Setapak-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Player-doing-gym-squats-to-support-badminton-court-performance-in-Setapak-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Player-doing-gym-squats-to-support-badminton-court-performance-in-Setapak-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/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 loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" class=\"gb-image gb-image-5c784924\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-strength-conditioning-exercise-for-better-control-in-Selayang.jpg\" alt=\"\u58eb\u62c9\u592e\u7684\u7fbd\u6bdb\u7403\u529b\u91cf\u9ad4\u80fd\u8a13\u7df4\u4ee5\u63d0\u5347\u63a7\u7403\u80fd\u529b\" title=\"\u58eb\u62c9\u592e\u7684\u7fbd\u6bdb\u7403\u529b\u91cf\u9ad4\u80fd\u8a13\u7df4\u4ee5\u63d0\u5347\u63a7\u7403\u80fd\u529b\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-strength-conditioning-exercise-for-better-control-in-Selayang.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-strength-conditioning-exercise-for-better-control-in-Selayang-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-strength-conditioning-exercise-for-better-control-in-Selayang-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Badminton-strength-conditioning-exercise-for-better-control-in-Selayang-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/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 loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" class=\"gb-image gb-image-10722673\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Children-practising-lateral-bounds-for-speed-in-gym-near-Kepong.jpg\" alt=\"\u5152\u7ae5\u5728\u7532\u6d1e\u9644\u8fd1\u7684\u5065\u8eab\u623f\u7df4\u7fd2\u5074\u5411\u8df3\u8e8d\u4ee5\u63d0\u5347\u901f\u5ea6\" title=\"\u5152\u7ae5\u5728\u7532\u6d1e\u9644\u8fd1\u7684\u5065\u8eab\u623f\u7df4\u7fd2\u5074\u5411\u8df3\u8e8d\u4ee5\u63d0\u5347\u901f\u5ea6\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Children-practising-lateral-bounds-for-speed-in-gym-near-Kepong.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Children-practising-lateral-bounds-for-speed-in-gym-near-Kepong-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Children-practising-lateral-bounds-for-speed-in-gym-near-Kepong-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Children-practising-lateral-bounds-for-speed-in-gym-near-Kepong-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/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 loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" class=\"gb-image gb-image-2b3ebc45\" src=\"http:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-practising-core-stability-safely-in-Setapak-gym.jpg\" alt=\"\u6210\u4eba\u5728\u6587\u826f\u6e2f\u5065\u8eab\u623f\u5b89\u5168\u7df4\u7fd2\u6838\u5fc3\u7a69\u5b9a\u6027\" title=\"\u6210\u4eba\u5728\u6587\u826f\u6e2f\u5065\u8eab\u623f\u5b89\u5168\u7df4\u7fd2\u6838\u5fc3\u7a69\u5b9a\u6027\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-practising-core-stability-safely-in-Setapak-gym.jpg 800w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-practising-core-stability-safely-in-Setapak-gym-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-practising-core-stability-safely-in-Setapak-gym-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/02\/Adult-practising-core-stability-safely-in-Setapak-gym-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/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\udfcb\ufe0f \u5065\u8eab\u77e5\u8b58\u6e2c\u9a57<\/div>\n<div style=\"font-size: 12px; opacity: 0.9; line-height: 1.3; margin-bottom: 8px;\">\n<strong>\u6e2c\u8a66\u4f60\u7684\u7fbd\u6bdb\u7403\u529b\u91cf\u89c0\u5ff5<\/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;\">\u984c <span id=\"current-step\">1<\/span>\/10<\/div>\n<div id=\"skill-label\" style=\"font-size: 11px; color: #3249a4; font-weight: 600;\">Leg Power<\/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;\">GYM CHECK<\/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 \u4e0a\u4e00\u984c<\/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);\">\u4e0b\u4e00\u984c<\/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\udf89<\/div>\n<div id=\"result-title\" style=\"font-size: 20px; font-weight: 700; color: #1a1a1a; margin-bottom: 8px;\">\u6e96\u5099\u597d\u5065\u8eab\u4e86\uff01<\/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;\">\ud83e\uddb5 \u817f\u90e8\u529b\u91cf<\/span>\n<span id=\"legs-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;\">\u26a1 \u901f\u5ea6\u8207\u7206\u767c\u529b<\/span>\n<span id=\"power-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;\">\u26a0\ufe0f \u5b89\u5168\u8207\u59ff\u52e2<\/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;\">\ud83d\udcc5 \u8a13\u7df4\u898f\u5283<\/span>\n<span id=\"planning-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 \u9810\u7d04\u5c08\u696d\u8a13\u7df4\n<\/a>\n<\/div>\n<\/div>\n\n<script>\n(function() {\n'use strict';\n\nconst DRILLS = [\n{q:\"\u7fbd\u6bdb\u7403\u5065\u8eab\u8a13\u7df4\u7684\u4e3b\u8981\u76ee\u6a19\u662f\u4ec0\u9ebc\uff1f\", opts:[\"\u5728\u5834\u4e0a\u79fb\u52d5\u66f4\u5feb\u3001\u8df3\u5f97\u66f4\u9ad8\", \"\u7df4\u51fa\u5de8\u5927\u7684\u4e8c\u982d\u808c\u53bb\u6d77\u908a\u5c55\u793a\", \"\u62cd\u5065\u8eab\u81ea\u62cd\u770b\u8d77\u4f86\u5f88\u9177\", \"\u4e0d\u9867\u59ff\u52e2\u76e1\u91cf\u8209\u5927\u91cd\u91cf\"], correct:0, skill:\"legs\", label:\"\u76ee\u6a19\"},\n{q:\"\u54ea\u500b\u52d5\u4f5c\u6700\u80fd\u6a21\u4eff\u7fbd\u6bdb\u7403\u7684\u55ae\u817f\u7279\u6027\uff1f\", opts:[\"\u5206\u817f\u8e72 (Split Squats) \u6216\u5f13\u7bad\u6b65 (Lunges)\", \"\u81e5\u63a8 (Bench Press)\", \"\u4e8c\u982d\u808c\u5f4e\u8209 (Bicep Curls)\", \"\u5750\u59ff\u817f\u5c48\u4f38 (Leg Extension)\"], correct:0, skill:\"legs\", label:\"\u55ae\u817f\"},\n{q:\"\u70ba\u4ec0\u9ebc\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 (RDL) \u5f88\u91cd\u8981\uff1f\", opts:[\"\u5f37\u5316\u81c0\u5927\u808c\/\u5927\u817f\u5f8c\u5074\u4ee5\u5229\u7206\u767c\u6027\u79fb\u52d5\", \"\u5b83\u53ea\u80fd\u8a13\u7df4\u63e1\u529b\", \"\u5b83\u6703\u8b93\u4f60\u8b8a\u77ee\", \"\u5c0d\u7fbd\u6bdb\u7403\u6c92\u7528\"], correct:0, skill:\"power\", label:\"\u5f8c\u5074\u93c8\"},\n{q:\"\u9032\u884c\u5074\u5411\u8df3\u8e8d (Skater Jumps) \u6642\u61c9\u5c08\u6ce8\u65bc\u4ec0\u9ebc\uff1f\", opts:[\"\u8f15\u76c8\u7a69\u5b9a\u7684\u843d\u5730\u8207\u7206\u767c\u6027\u63a8\u8e6c\", \"\u5b8c\u5168\u4e0d\u63a7\u5236\u5730\u8df3\u5f97\u8d8a\u9ad8\u8d8a\u597d\", \"\u7528\u8173\u8ddf\u843d\u5730\", \"\u59ff\u52e2\u4e0d\u6b63\u78ba\u4f46\u505a\u5f97\u8d8a\u5feb\u8d8a\u597d\"], correct:0, skill:\"power\", label:\"\u5074\u5411\"},\n{q:\"\u70ba\u4ec0\u9ebc\u63d0\u8e35 (Calf Raises) \u5c0d\u7fbd\u6bdb\u7403\u54e1\u81f3\u95dc\u91cd\u8981\uff1f\", opts:[\"\u6539\u5584\u63a8\u8e6c\u529b\u91cf\u4e26\u4fdd\u8b77\u963f\u57fa\u91cc\u65af\u8171\", \"\u70ba\u4e86\u7a7f\u66f4\u5c0f\u7684\u978b\u5b50\", \"\u70ba\u4e86\u8e22\u7403\u66f4\u7528\u529b\", \"\u4e26\u4e0d\u91cd\u8981\"], correct:0, skill:\"legs\", label:\"\u5c0f\u817f\"},\n{q:\"\u5927\u591a\u6578\u7403\u54e1\u5efa\u8b70\u6bcf\u9031\u9032\u884c\u5e7e\u6b21\u5065\u8eab\u623f\u8a13\u7df4\uff1f\", opts:[\"2-3 \u6b21\", \"\u6bcf\u5929\u90fd\u8981\", \"\u4e00\u500b\u6708\u4e00\u6b21\", \"\u53ea\u6709\u5047\u671f\u624d\u505a\"], correct:0, skill:\"planning\", label:\"\u983b\u7387\"},\n{q:\"\u5e74\u8f15\u7403\u54e1\u5728\u5065\u8eab\u623f\u5e38\u898b\u7684\u932f\u8aa4\u662f\u4ec0\u9ebc\uff1f\", opts:[\"\u5728\u6c92\u6709\u57fa\u790e\u529b\u91cf\u4e0b\u6a21\u4eff\u793e\u7fa4\u5a92\u9ad4\u7684\u5927\u91cd\u91cf\u8a13\u7df4\", \"\u6696\u8eab\u592a\u591a\", \"\u559d\u592a\u591a\u6c34\", \"\u7a7f\u6b63\u78ba\u7684\u978b\u5b50\"], correct:0, skill:\"safety\", label:\"\u932f\u8aa4\"},\n{q:\"\u6bd4\u8cfd\u524d\u4e00\u523b\u61c9\u8a72\u9032\u884c\u5927\u91cd\u91cf\u817f\u90e8\u8a13\u7df4\u55ce\uff1f\", opts:[\"\u4e0d\uff0c\u91cd\u8981\u6bd4\u8cfd\u524d\u61c9\u907f\u514d\u8b93\u817f\u90e8\u904e\u5ea6\u75b2\u52de\", \"\u8981\uff0c\u70ba\u4e86\u611f\u89ba\u5f37\u58ef\", \"\u6c92\u5dee\u5225\", \"\u8981\uff0c\u7e3d\u662f\u7df4\u5230\u529b\u7aed\"], correct:0, skill:\"planning\", label:\"\u6642\u6a5f\"},\n{q:\"\u8a13\u7df4\u8ab2\u7a0b\u7684\u7b2c\u4e00\u6b65\u662f\u4ec0\u9ebc\uff1f\", opts:[\"\u6696\u8eab\u8207\u6d3b\u52d5\u5ea6\u8a13\u7df4\", \"\u5927\u91cd\u91cf\u55ae\u6b21\u6700\u5927\u6df1\u8e72\", \"\u6ed1\u624b\u6a5f 20 \u5206\u9418\", \"\u7de9\u548c\u4f38\u5c55\"], correct:0, skill:\"safety\", label:\"\u6696\u8eab\"},\n{q:\"\u5065\u8eab\u623f\u8a13\u7df4\u80fd\u53d6\u4ee3\u7403\u5834\u7df4\u7fd2\u55ce\uff1f\", opts:[\"\u4e0d\u80fd\uff0c\u5b83\u662f\u8f14\u52a9\uff1b\u4f60\u4ecd\u9700\u8981\u7403\u5834\u6642\u9593\", \"\u80fd\uff0c\u53ea\u505a\u5065\u8eab\u5c31\u5920\u4e86\", \"\u80fd\uff0c\u7403\u6280\u6703\u81ea\u52d5\u751f\u6210\", \"\u4e5f\u8a31\uff0c\u5982\u679c\u4f60\u8209\u5f97\u5920\u91cd\"], correct:0, skill:\"power\", label:\"\u73fe\u5be6\"}\n];\n\nlet current = 0, score = 0, answers = {}, skillScores = {legs:0, power:0, safety:0, planning:0};\nconst totalQuestions = DRILLS.length;\n\nconst elements = {\nquizMain: document.getElementById('quiz-main'),\nresultScreen: document.getElementById('result-screen'),\ncurrentScore: document.getElementById('current-score'),\ntotalScore: document.getElementById('total-score'),\ncurrentStep: document.getElementById('current-step'),\nprogressCircle: document.getElementById('progress-circle'),\nskillLabel: document.getElementById('skill-label'),\nquestionCounter: document.getElementById('question-counter'),\nquestionContent: document.getElementById('question-content'),\nprevBtn: document.getElementById('prev-btn'),\nnextBtn: document.getElementById('next-btn'),\nwhatsappBtn: document.getElementById('whatsapp-btn')\n};\n\nfunction updateUI() {\nelements.currentStep.textContent = current + 1;\nelements.progressCircle.textContent = current + 1;\nelements.currentScore.textContent = score;\nelements.totalScore.textContent = totalQuestions;\n\nconst progress = ((current + 1) \/ totalQuestions) * 360;\nelements.progressCircle.style.background = `conic-gradient(#3249a4 0deg ${progress}deg, #EEF3FF ${progress}deg 360deg)`;\n\nconst drill = DRILLS[current];\nelements.questionCounter.textContent = drill.label;\nelements.skillLabel.textContent = drill.skill === 'legs' ? '\u817f\u90e8\u529b\u91cf' : drill.skill === 'power' ? '\u7206\u767c\u529b' : drill.skill === 'safety' ? '\u5b89\u5168' : '\u898f\u5283';\n}\n\nfunction renderQuestion() {\nconst drill = DRILLS[current];\nconst answered = answers[current] !== undefined;\n\nlet html = `\n<div style=\"font-size: 16px; font-weight: 700; color: #1a1a1a; line-height: 1.3; margin-bottom: 12px; display: flex; align-items: center; gap: 6px;\">\n${['\ud83e\uddb5','\u26a1','\u26a0\ufe0f','\ud83d\udcc5','\ud83c\udfaf'][Math.floor(current\/2)]} ${drill.q}\n<\/div>\n<div style=\"display: grid; gap: 8px;\">\n`;\n\nconst icons = ['\ud83d\udd35','\u274c','\u2705','\u26a0\ufe0f','\ud83c\udfaf'];\ndrill.opts.forEach((opt, i) => {\nconst selected = answered && answers[current] === i;\nhtml += `\n<div style=\"padding: 12px 14px; border-radius: 8px; cursor: pointer; transition: all 0.2s ease; border: 2px solid ${selected ? '#3249a4' : 'rgba(50,73,164,0.1)'}; background: ${selected ? 'linear-gradient(135deg, #4b63d2, #3249a4)' : '#fff'}; color: ${selected ? '#fff' : '#1a1a1a'}; display: flex; align-items: flex-start; gap: 8px;\"\ndata-index=\"${i}\" class=\"st-option-${current}\">\n<span style=\"font-size: 16px; flex-shrink: 0; margin-top: 2px;\">${icons[i%5]}<\/span>\n<div style=\"font-weight: 600; font-size: 14px; line-height: 1.3;\">${opt}<\/div>\n<\/div>\n`;\n});\n\nhtml += '<\/div>';\nelements.questionContent.innerHTML = html;\n\ndocument.querySelectorAll(`.st-option-${current}`).forEach((card, i) => {\ncard.addEventListener('click', () => {\ndocument.querySelectorAll(`.st-option-${current}`).forEach(c => {\nc.style.border = '2px solid rgba(50,73,164,0.1)';\nc.style.background = '#fff';\nc.style.color = '#1a1a1a';\n});\ncard.style.border = '2px solid #3249a4';\ncard.style.background = 'linear-gradient(135deg, #4b63d2, #3249a4)';\ncard.style.color = '#fff';\nanswers[current] = i;\nelements.nextBtn.disabled = false;\nelements.nextBtn.style.opacity = '1';\n});\n});\n\nelements.prevBtn.disabled = current === 0;\nelements.nextBtn.textContent = current === totalQuestions - 1 ? '\ud83c\udf89 \u5b8c\u6210' : '\u4e0b\u4e00\u984c';\nelements.nextBtn.disabled = !answered;\nif (!answered) elements.nextBtn.style.opacity = '0.5';\n}\n\nfunction showResults() {\nelements.quizMain.style.display = 'none';\nelements.resultScreen.style.display = 'block';\n\nDRILLS.forEach((drill, i) => {\nif (answers[i] === drill.correct) {\nif(skillScores[drill.skill] !== undefined) skillScores[drill.skill]++;\nscore++;\n}\n});\n\nconst finalScore = Math.round((score \/ totalQuestions) * 100);\ndocument.getElementById('final-score').textContent = `${finalScore}%`;\ndocument.getElementById('legs-score').textContent = `${skillScores.legs || 0}\/3`;\ndocument.getElementById('power-score').textContent = `${skillScores.power || 0}\/3`;\ndocument.getElementById('safety-score').textContent = `${skillScores.safety || 0}\/2`;\ndocument.getElementById('planning-score').textContent = `${skillScores.planning || 0}\/2`;\n\nconst emoji = finalScore >= 90 ? '\ud83c\udfc6' : finalScore >= 70 ? '\ud83c\udfaf' : '\ud83d\udcda';\nconst title = finalScore >= 90 ? '\u5065\u8eab\u5c08\u5bb6\uff01' : finalScore >= 70 ? '\u597d\u7684\u958b\u59cb\uff01' : '\u6301\u7e8c\u5b78\u7fd2\uff01';\ndocument.getElementById('result-emoji').textContent = emoji;\ndocument.getElementById('result-title').textContent = title;\n\nconst waMsg = `\u4f60\u597d ST Badminton\uff01\u6211\u5728\u5065\u8eab\u77e5\u8b58\u6e2c\u9a57\u4e2d\u7372\u5f97 ${finalScore}%\u3002\u6211\u60f3\u5728\u5409\u9686\u5761\u52a0\u5f37\u7fbd\u6bdb\u7403\u529b\u91cf\u8a13\u7df4\uff01`;\nelements.whatsappBtn.href = `https:\/\/wa.me\/60176842136?text=${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\">\u529b\u91cf\u6578\u64da<\/div>\n\n\n\n<h2 class=\"gb-headline gb-headline-ee62a864 gb-headline-text gbp-section__headline\">\u70ba\u4ec0\u9ebc\u7fbd\u6bdb\u7403\u5065\u8eab\u8a13\u7df4<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-blue-google-color\">\u6709\u6548<\/mark><\/h2>\n\n\n\n<p>\u6301\u7e8c\u7684\u5065\u8eab\u8a13\u7df4\u80fd\u70ba\u4f60\u7684\u6bd4\u8cfd\u5efa\u7acb\u5f37\u5927\u5f15\u64ce\u3002\u5b83\u5c07\u52aa\u529b\u8f49\u5316\u70ba\u901f\u5ea6\u4e26\u4fdd\u8b77\u4f60\u7684\u95dc\u7bc0\u3002\u4ee5\u4e0b\u662f\u70ba\u4ec0\u9ebc\u6295\u5165\u6642\u9593\u9032\u884c\u9019 5 \u500b\u52d5\u4f5c\u80fd\u5e6b\u52a9\u4f60\u5728\u7403\u5834\u4e0a\u6210\u529f\u7684\u539f\u56e0\u3002<\/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\">5<\/div>\n\n\n\n<div class=\"gb-headline gb-headline-a40d5ff4 gb-headline-text\">\u500b\u5168\u5834\u901f\u5ea6\u7684\u95dc\u9375\u52d5\u4f5c<\/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\">2-3<\/div>\n\n\n\n<div class=\"gb-headline gb-headline-5dd5c27e gb-headline-text\">\u6bcf\u9031 2-3 \u6b21\u8a13\u7df4\u7372\u76ca\u6700\u5927<\/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\">100%<\/div>\n\n\n\n<div class=\"gb-headline gb-headline-135bc509 gb-headline-text\">\u5c08\u6ce8\u52d5\u4f5c\u8cea\u91cf\u52dd\u904e\u91cd\u91cf<\/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\">0<\/div>\n\n\n\n<div class=\"gb-headline gb-headline-7d08250a gb-headline-text\">\u4e0d\u9700\u8981\u5065\u7f8e\u5f0f\u6b7b\u677f\u8a13\u7df4<\/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\">\u4e00\u822c\u5065\u7f8e\u8a13\u7df4 vs \u7fbd\u6bdb\u7403\u5c08\u9805\u9ad4\u80fd<\/div>\n\n<!-- Desktop Table View -->\n\n<table class=\"comparison-table\">\n<thead>\n<tr>\n<th>\u8a13\u7df4\u9762\u5411<\/th>\n<th>\u4e00\u822c\u5065\u7f8e\u8a13\u7df4<\/th>\n<th>\u7fbd\u6bdb\u7403\u5c08\u9805\u8868\u73fe\u8a13\u7df4<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u4e3b\u8981\u76ee\u6a19<\/td>\n<td>\u808c\u8089\u5c3a\u5bf8\uff08\u808c\u80a5\u5927\uff09\u8207\u5916\u89c0\u7f8e\u611f\u3002<\/td>\n<td class=\"highlight\">\u7403\u5834\u4e0a\u7684\u901f\u5ea6\u3001\u7206\u767c\u529b\u3001\u7a69\u5b9a\u6027\u8207\u9810\u9632\u53d7\u50b7\u3002<\/td>\n<\/tr>\n<tr>\n<td>\u52d5\u4f5c\u985e\u578b<\/td>\n<td>\u55ae\u95dc\u7bc0\u5b64\u7acb\u52d5\u4f5c\uff08\u5982\u4e8c\u982d\u808c\u5f4e\u8209\u3001\u817f\u5c48\u4f38\uff09\u3002<\/td>\n<td class=\"highlight\">\u591a\u95dc\u7bc0\u52d5\u4f5c\uff08\u5982\u6df1\u8e72\u3001\u5f13\u7bad\u6b65\u3001\u786c\u8209\uff09\u3002<\/td>\n<\/tr>\n<tr>\n<td>\u6b21\u6578\u901f\u5ea6<\/td>\n<td>\u7de9\u6162\u4e14\u53d7\u63a7\uff0c\u4ee5\u6700\u5927\u5316\u808c\u8089\u5f35\u529b\u3002<\/td>\n<td 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more<\/a><\/p>\n","protected":false},"author":1,"featured_media":101247,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1467],"tags":[],"class_list":["post-101246","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-badminton-training","infinite-scroll-item","masonry-post","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33"],"_links":{"self":[{"href":"https:\/\/stbadmintonacademy.my\/zh-hant\/wp-json\/wp\/v2\/posts\/101246","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stbadmintonacademy.my\/zh-hant\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stbadmintonacademy.my\/zh-hant\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stbadmintonacademy.my\/zh-hant\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stbadmintonacademy.my\/zh-hant\/wp-json\/wp\/v2\/comments?post=101246"}],"version-history":[{"count":0,"href":"https:\/\/stbadmintonacademy.my\/zh-hant\/wp-json\/wp\/v2\/posts\/101246\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stbadmintonacademy.my\/zh-hant\/wp-json\/wp\/v2\/media\/101247"}],"wp:attachment":[{"href":"https:\/\/stbadmintonacademy.my\/zh-hant\/wp-json\/wp\/v2\/media?parent=101246"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stbadmintonacademy.my\/zh-hant\/wp-json\/wp\/v2\/categories?post=101246"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stbadmintonacademy.my\/zh-hant\/wp-json\/wp\/v2\/tags?post=101246"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}