Badminton practice plan (roughly 90 minute to 2 hour program) (Exercise time used elapsed time) Warm Up 10 min 10 min

Pair up partners Clears 5 min 15 min Smash feeders 2x5 min 25 min Drop feeders 2x5 min 35 min Net shots 5 min 40 min Drives 5 min 45 min Court Fitness Four corner exercises 10 min 55 min Front back movement drills 10 min 65 min Side side movement drills 10 min 75 min remainder of the 90 minutes: Circuit Running 10 gym laps (front jog, front sprint, left side jog, right side jog, backw ards jog) This section you can vary depending on the mix of the students, and the number of helpers/assistance you can get to help with. Practice games Service 100 serves Service return 100 returns 4 on 1 drills 5 min per player Situation drills doubles smash drill 10 min smash return drill 5 min 2x speed smash drill 10 min Games Fixed game scenarios 30 min Limited stroke situations 15 min. Fitness Training Plan: note: prior to starting any fitness plan, you should always consult your family doctor in case of any medical concerns. Daily Plan 500 skips single jump

100 skips double jump 1.5 kilometer run sprint every 15 seconds 3.5 kilometer steady jog or 5 kilometer rollerblade medium pace with sprints or 15 kilometer bike medium pace with sprints 10 minutes stretch plan full body stretches Weekly plan (Monday/Wednesday/Friday/ Sat or Sun) Always work out muscle groups from inside outwards. 150 Abdomenals sit ups or crunches 5 x 10 back raises 10 minutes body twists bar or unassisted 3 sets x 10 bench press (determine your optimum weights typically to of your own weight, however most athletes should be at least able to bench press own weight) 3 sets x 10 military (shoulder press) 150 lbs 3 sets x 10 lat pull 85 lbs 3 sets x 10 inverted row 110 lbs 3 3 3 3 sets sets sets sets x x x x 20 20 30 15 tricep pull 75 lbs bicep pull 65 lbs wrist curl upwards (forehand) - bar wrist curl inverted (backhand) - bar

5 sets x 20 Leg press 400 lbs 5 sets x 20 calf press 400 lbs 5 sets x 15 lunges with weight 150 lbs 30 minutes either stairmasters/rowing machine/bike