BADMINTON

TRAINING
EXERCISES

Arthur Dominic DG. Siasit

BSIT-1A
 Weekly Report Card for the month of FEBRUARY

WEE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

K
1  Eating Rest Day  Eating  Eating  Eating Rest Day Rest Day
Cereals for Cereals for Cereals for Cereals for
Breakfast Breakfast Breakfast Breakfast
 3kms Jogging  2km Jogging  2km Jogging  2km Jogging
for Cardio  Front  Front  Front
 Front Forehand and Forehand Forehand and
Forehand Back hand and Back Back hand
and Back foot work hand foot foot work
hand foot  Lower Front work  Lower Front
work Forehand and  Lower Front Forehand and
 Lower Front Backhand Forehand Backhand
Forehand Footwork and Footwork
and  Back court Backhand  Back court
Backhand Footwork Footwork Footwork
Footwork Exercise  Back court Exercise
 Back court  Forehand and Footwork  Forehand and
Footwork Backhand Exercise Backhand
Exercise Exercise  Forehand Exercise
 Forehand and
and Backhand
Backhand Exercise
Exercise
2 Rest Day  Cardio  Cardio  Cardio  Cardio Rest Day Rest Day
Exercise Exercise Exercise Exercise
 3 Sets of 10  3 Sets of 10  3 Sets of 10  3 Sets of 10
Push-ups Push-ups Push-ups Push-ups
 Forehand  Forehand  Forehand  Forehand
Service Service Service Service
Exercise Exercise Exercise Exercise
3  Triceps Dips  Triceps Dips  Triceps Dips Rest Day  Triceps Dips Rest Day Rest Day
 Backhand  Backhand  Backhand  Backhand
Service Service Service Service
Exercise Exercise Exercise Exercise
 High Front  High Front  High Front  High Front
Forehand Forehand Forehand and Forehand and
and and Backhand Backhand
Backhand Backhand Footwork Footwork
Footwork Footwork

4 Rest Day  3kms Jogging  3kms Jogging  3kms Jogging  3kms Jogging Rest Day Rest Day
for Cardio for Cardio for Cardio for Cardio
 Front court  Front court  Front court  Front court
and Back and Back and Back and Back
court court court court
Footwork Footwork Footwork Footwork
 Smash, lob  Smash, lob  Smash, lob  Smash, lob
and Drop and Drop and Drop and Drop
Exercises Exercises Exercises Exercises
 Week 1

 Eating Cereals for Breakfast

 3kms Jogging for Cardio

  Front Forehand and Back hand foot work

 Lower Front Forehand and Backhand Footwork

 Back court Footwork Exercise

 Forehand and Backhand Exercise

WEEK 2

 3 Sets of 10 Push-ups

 Forehand Service Exercise

 Cardio Exercise
WEEK 3

 Triceps Dips

 Backhand Service Exercise

 High Front Forehand and Backhand Footwork
WEEK 4

 3kms Jogging for Cardio

 Front court and Back court Footwork

 Front court and Back court Footwork

 Smash, lob and Drop Exercises