Jay Reniel Romasanta

BPed

Elective 1

Exercise & Training Plan for Badminton

Week 1 Week 2 Week 3 Week 4

Warm up: Warm up: Warm up: Warm up:

Jogging Jogging Jogging Jogging

-2 minutes -3 minutes -4 minutes -5 minutes

Hamstring leg Hamstring leg Hamstring leg Hamstring leg
-10 seconds each leg -20 seconds each leg -30 seconds each leg -40 seconds each leg
Skipping ropes Skipping ropes Skipping ropes Skipping ropes
-2 minutes -3 minutes -4 minutes -5 minutes

Speed & Agility Training Speed & Agility Training Speed & Agility Training Speed & Agility Training

High Knee Run High Knee Run High Knee Run High Knee Run
-2 minutes -3 minutes -4 minutes -5 minutes
Lateral in & out Lateral in & out Lateral in & out Lateral in & out
-2 reps -3 reps -4 reps -5 reps
Straddle Hops Straddle Hops Straddle Hops Straddle Hops
-2 reps -3 reps -4 reps -5 reps
Skiers Skiers Skiers Skiers
-2 reps -3 reps -4 reps -5 reps
Reverse Crossover Reverse Crossover Reverse Crossover Reverse Crossover
-2 reps -3 reps -4 reps -5 reps

Circuit Stability Training Circuit Stability Training Circuit Stability Training Circuit Stability Training

Squat jump Squat jump Squat jump Squat jump

-5 seconds -10 seconds -20 seconds -40 seconds
Calf raise Calf raise Calf raise Calf raise
-5 seconds -10 seconds -20 seconds -40 seconds
Jumping rope Jumping rope Jumping rope Jumping rope
-20 seconds -30 seconds -40 seconds -50 seconds
Bench Dip Bench Dip Bench Dip Bench Dip
-20 seconds -30 seconds -40 seconds -50 seconds

Warm down Strengthen Training Strengthen Training Strengthen Training

Standing Stretch Barbell Lunge Barbell Lunge Barbell Lunge

-2 minutes -5 reps -10 reps -20 reps
Sitting stretch Medicinal ball slam Medicinal ball slam Medicinal ball slam
-2 minutes -1 minute -2 minute -3 minute
Inhale & Exhale
-10 reps Flexibility Training Flexibility Training Flexibility Training

Hamstring Stretch Hamstring Stretch Hamstring Stretch

-10 reps R/L -20 reps R/L -30 reps R/L
Sitting Shoulder Stretch Sitting Shoulder Stretch Sitting Shoulder Stretch
-10 seconds R/L -20 seconds R/L -30 seconds R/L

Warm down Warm down Warm down

Standing Stretch Standing Stretch Standing Stretch

-3 minutes -4 minutes -5 minutes
Sitting stretch Sitting stretch Sitting stretch
-3 minutes -4 minutes -5 minutes
Inhale & Exhale Inhale & Exhale Inhale & Exhale
-10 reps -10 reps -10 reps

Week 6 Week 7 Week 9 Week 10

Warm Up Warm Up Warm Up Warm Up

Jogging Jogging Jogging Jogging

-3 minutes -4 minutes -5 minutes -6 minutes

Hamstring Leg Hamstring Leg Hamstring Leg Hamstring Leg

-20 seconds each legs -30 seconds each legs -40 seconds each legs -50 seconds each legs

Posterior Shoulders Posterior Shoulders Posterior Shoulders Posterior Shoulders

Stretch Stretch Stretch Stretch

-20 seconds each on -30 seconds each on -40 seconds each on -50 seconds each on
each arm each arm each arm each arm

Skipping rope Skipping rope Skipping rope Skipping rope

-3 minutes -4 minutes -5 minutes -6 minutes

Speed & Training Speed & Training Speed & Training Speed & Training
Ability Ability Ability Ability

Ladder Drills Ladder Drills Ladder Drills Ladder Drills

-3 reps -4 reps -5 reps -6 reps

Shuttle Runs Shuttle Runs Shuttle Runs Shuttle Runs

-5 minutes -10 minutes -15 minutes -20 minutes

Shadow Play Shadow Play Shadow Play

Circuit Stability -10 minutes -15 minutes -20 minutes

Training

Circuit Stability Circuit Stability Circuit Stability

Squats jump Training Training Training

-20 seconds

Calf Raise Squats jump Squats jump Squats jump

-10 seconds -30 seconds -40 seconds -50 seconds

Jumping rope Calf Raise Calf Raise Calf Raise

-30 seconds -20 seconds -30 seconds -40 seconds

Bench dips Jumping rope Jumping rope Jumping rope

-30 seconds -40 seconds -50 seconds -1 minute

Bench dips Bench dips Bench dips

Strengthen Training -40 seconds -50 seconds -1 minute

-10 reps

Medicinal Ball Slam Strengthen Training Strengthen Training Strengthen Training

-2 minutes -15 reps -20 reps -20 reps

Medicinal Ball Slam Medicinal Ball Slam Medicinal Ball Slam

Flexibility Training -3 minutes -4 minutes -5 minutes

Hamstring Stretch Flexibility Training Flexibility Training Flexibility Training

-15 reps R/L

Sitting Shoulder Hamstring Stretch Hamstring Stretch Hamstring Stretch

-15 seconds R/L -20 reps R/L -20 reps R/L -20 reps R/L

Sitting Shoulder Sitting Shoulder Sitting Shoulder

Warm Down -20 seconds R/L -30 seconds R/L -40 seconds R/L
Standing Stretch Warm Down Warm Down Warm Down

-5 minutes
Sitting stretch
-5 minutes Standing Stretch Standing Stretch Standing Stretch
Inhale & Exhale -10 minutes -15 minutes -20 minutes
-10 reps Sitting stretch Sitting stretch Sitting stretch
-10 minutes -15 minutes -20 minutes
Inhale & Exhale Inhale & Exhale Inhale & Exhale
-10 reps -10 reps -10 reps

Week 11 Week 12 Week 13 Week 14

Warm Up Warm Up Warm Up Warm Up

Jogging Jogging Jogging Jogging

-5 minutes -6 minutes -7 minutes -8 minutes

Hamstring Leg Hamstring Leg Hamstring Leg Hamstring Leg

-30 seconds each legs -40 seconds each legs -50 seconds each legs -1 minute each legs

Posterior Shoulders Posterior Shoulders Posterior Shoulders Posterior Shoulders

Stretch Stretch Stretch Stretch

-30 seconds each on -40 seconds each on -50 seconds each on -1 minute each on each
each arm each arm each arm arm

Skipping rope Skipping rope Skipping rope Skipping rope

-5 minutes -6 minutes -7 minutes -8 minutes

Speed & Training Speed & Training Speed & Training Speed & Training
Ability Ability Ability Ability

Ladder Drills Ladder Drills Ladder Drills Ladder Drills

-4 reps -5 reps -6 reps -7 reps

Shuttle Runs Shuttle Runs Shuttle Runs Shuttle Runs

-15 minutes -20 minutes -25 minutes -30 minutes

Shadow Play Shadow Play Shadow Play Shadow Play

-15 minutes -20 minutes -25 minutes -30 minutes

 Fast feet exercise Fast feet exercise

Circuit Stability Circuit Stability -50 seconds -1 minute

Training Training

Circuit Stability Circuit Stability

Squats jump Squats jump Training Training

-30 seconds -40 seconds

Calf Raise Calf Raise Squats jump Squats jump

-30 seconds -40 seconds -50 seconds -1 minute

Jumping rope Jumping rope Calf Raise Calf Raise

-40 seconds -50 seconds -50 seconds -1 minute

Bench dips Bench dips Jumping rope Jumping rope

-40 seconds -50 seconds -1 minute -2 minute

Bench dips Bench dips

Strengthen Training Strengthen Training -1 minute -2 minute

-20 reps -25 reps

Medicinal Ball Slam Medicinal Ball Slam Strengthen Training Strengthen Training

-4 minutes -5 minutes -30 reps -35 reps

Medicinal Ball Slam Medicinal Ball Slam

Flexibility Training Flexibility Training -6 minutes -7 minutes

Hamstring Stretch Hamstring Stretch Flexibility Training Flexibility Training

-20 reps R/L -25 reps R/L

Sitting Shoulder Sitting Shoulder Hamstring Stretch Hamstring Stretch

-20 seconds R/L -25 seconds R/L -30 reps R/L -35 reps R/L

Sitting Shoulder Sitting Shoulder

Warm Down Warm Down -30 seconds R/L -40 seconds R/L

Standing Stretch Standing Stretch Warm Down Warm Down

-10 minutes -15 minutes

Sitting stretch Sitting stretch Standing Stretch Standing Stretch
-10 minutes -15 minutes
Inhale & Exhale Inhale & Exhale -15 minutes -15 minutes
-10 reps -10 reps Sitting stretch Sitting stretch
-15 minutes -15 minutes
Inhale & Exhale Inhale & Exhale
-10 reps -10 reps