The methods used in sports training are essential for bridging sports theory and practical application, playing a vital role in achieving effective training outcomes. Enhancing training efficiency through the most effective methods has long been a core focus in physical conditioning. With advancements in computer technology, virtual reality (VR), known for its immersive human–computer interaction capabilities, is increasingly being applied across various fields. This study aims to explore how VR can be leveraged to optimize sports training methods, potentially transforming traditional practices and improving training effectiveness. This article is based on virtual reality technology to the national, one of the most popular sport of badminton, for example, to talk about how to use virtual reality technology of machine vision in the pre-match practice auxiliary optimization control to help athletes, through the human limbs and head of the visual control and motion capture algorithm optimization, the final result shows that the presented training method. Compared with the traditional training method, the training efficiency is increased by 7%, and the training result accuracy is increased by 13%.