Day 1: Full Body Strength (Morning)

Warm-up: Dynamic stretches (10 minutes) Strength Training:

Dumbbell Squats: 4 sets of 10 reps
Push-Ups: 4 sets of 10 reps
Dumbbell Lunges: 4 sets of 10 reps (each leg)
Plank: 4 sets, hold for 40 seconds each
Dumbbell Rows: 4 sets of 10 reps
Day 1: Badminton-specific Training (Evening)
Shadow Badminton: 4 sets of 10 minutes (focus on various shots and footwork)
Day 2: Cardio and Agility (Morning)
Warm-up: Dynamic stretches (10 minutes) Cardiovascular Training:
Running: Jog for 10 minutes, followed by intervals of 1 minute fast running and
2 minutes slow jogging. Repeat for 20 minutes. Agility Drills:
Ladder Drills: 4 sets of 5-7 minutes
Shuttle Runs: 4 sets of 5-7 repetitions
Day 2: Upper Body and Badminton-specific Training (Evening)
Upper Body Strength:
Dumbbell Bench Press: 4 sets of 10 reps
Push-Ups: 4 sets of 10 reps (if possible, vary hand placement for different
challenges)
Dumbbell Shoulder Press: 4 sets of 10 reps
Plank Shoulder Taps: 4 sets of 12 reps (each side)
Day 3: Lower Body and Core Strength (Morning)
Warm-up: Dynamic stretches (10 minutes) Lower Body Strength:
Dumbbell Goblet Squats: 4 sets of 10 reps
Glute Bridges: 4 sets of 12 reps
Bulgarian Split Squats: 4 sets of 10 reps (each leg)
Leg Raises: 4 sets of 12 reps
Day 3: Badminton-specific Training (Evening)
Shuttlecock Throws: 4 sets of 10 minutes (partner involvement) Court Sprints: 5
sets of baseline-to-net and back sprints
Day 4: Rest and Recovery
Day 5: Running and Core Training (Morning)
Running: Jog for 15-20 minutes to warm up. Then, perform interval sprints:
sprint for 30 seconds, followed by 1-2 minutes of slow jogging/walking. Repeat
for a total of 10 sprints.
Core Training:
Leg Raises on the Floor: 4 sets of 12 reps
Side Planks: 4 sets, hold for 40 seconds each side
Bicycle Crunches: 4 sets of 15 reps per side
Day 5: Badminton-specific Training (Evening)
Badminton Footwork Drills: 4 sets of 10 minutes (focus on quick side shuffles,
forward and backward sprints)
Day 6: Rest and Recovery
Day 7: Badminton Practice and Simulated Game Day
Morning:
Badminton Practice:
Focus on refining your shots, improving consistency, and strategic positioning.
Work on both singles and doubles gameplay.
Afternoon:
Simulated Game Day:
Play practice matches or simulated games to apply your skills under pressure
and improve decision-making.