SPORTS CONDITIONING PROGRAM

SPORTSs

NAME: Leean Fleurdeliz T. Evangelista DATE: January 15, 2024

GOAL: Loose Weight and Strengthen Muscles INTENSITY: Moderate

FREQUENCY: 2x a week TIME: 15-30 min including warm up and cool down
BODY MASS INDEX: 23.1 kg/m CLASSIFICATION: Badminton
Sport: Badminton

WARM UP
Exercise Sets Duration
Arms, hip and knee rotation 1 60 seconds
Gentle Jog 1 5 minutes
Forward lunge stretch 1 60 seconds

AEROBIC FITNESS
Exercise: Sets Reps Rest
Jump Rope 3 5 1-2 minutes
Squats 2 10 1-2 minutes
Lateral lunges 1 20 1-2 minutes
High knee 2 20 1-2 minutes

POWER
Exercise: Sets Reps Rest

Forward Lunge 3 15 2 minutes

Squats 2 10 1-2 minutes
Dips 2 10 2 minutes
Wall Sit 3 15 1-2 minutes

SPEED, AGILITY, QUICKNESS

Exercise: Sets Reps Rest
Lateral shuffle 1 10 2 minutes
In and out hops 1 10 1-2 minutes
Side leg hop 2 10 2 minutes
Courtesy lunges 2 10 1-2 minutes

SKILL DRILLS/ACTUAL GAME

Exercise: Sets Reps Rest
Volley shuttle 2 10 1-2 minutes
Shadow play cues 2 10 2 minutes
Wall rally cues 3 15 2 minutes
Drop and lift drill 3 15 3 minutes

COOL-DOWN
Exercise: Sets Duration
Lower back 2 60 seconds
Knees to chest 2 120 seconds
Quad stretch 2 120 seconds