THE IMPORTANCE OF A ROUTINE
"This is my training day. Whatever training you are doing try to get into a routine. It will help a lot. I wake around 7.30am and have a large breakfast (fruit with a couple pieces of toast or some cereal) I then make a plan and work out what I want to achieve in today’s training sessions.
On arriving at the hall I warm up by running for five minutes, footwork and stretching 15 minutes more. I then spend 15 minutes alone in the gym where I do some activation and stability work which is especially important for me after a previous hip operation when I was 18. After this I am ready to start the session with one of the guys in the squad or the sparring player, Zhu Min from China. Physically in the sessions we work hard concentrating on 2vs1 exercises, multi shuttle and 1on1 rally situations.
Trainings are based on what we want to do in a match situation and we are aware of this mentally. We’re not just practising shots; we’re training and disciplining the mind. At the end of the session we normally spend 20-30 minutes working on technical elements e.g. net spin.
Nearer a tournament we concentrate more on conditioned games (games with special rules that let us concentrate on something we’ve been practising). Just before lunch we do abdominal exercises and a good warm-down and stretch. After lunch we might have a little nap.
The afternoon session might consist of weight training, or interval training on the bike or running. I try to think of hard rallies in a match when that extra push is needed. Again I will stretch before and after the session and do some abdominal work.
I eat early in the evening and try to relax for a couple of hours with something totally unrelated to badminton.
Later in the evening I stretch for about an hour, preparing myself for the next day. I get to sleep early. I deserve a rest and my body needs to recover".