Badminton Workout Program https://www.topendsports.com/sport/badminton/warm-up.

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1. 5 minutes Warmup

Back and Forward Neck Stretch -15 counts left 15 counts right

Side to Side Neck Stretch -15 counts left 15 counts right

Overhead Shoulder Stretch -15 counts left 15 counts right

Posterior Shoulder Stretch -15 counts left 15 counts right

Side Stretch -15 counts left 15 counts right

Quadriceps Stretch-15 counts left 15 counts right

Forward Lunge Stretch -30 counts

Side Lunge Stretch -30 counts

Wrist Flexion -30 counts

Wrist Extension -30 counts

2. 5-minute Footwork Drill

Side to Side (Defense, No Jump)

 Side to Side (Offense, With Jump)

https://www.badmintonskills.net/10-badminton-footwork-steps-must-master/

3. 4 drills in improving Badminton skills

Wall Rally

Shadow Badminton Drill

Alternate forehand/backhand lift

4. 5-minute Workout Routine in badminton

Squats 30 counts

Jump Rope 30 seconds

Jogging and Walking 60 seconds

Jumping Jack 30 seconds

Forward Lunge Stretch -30 counts

Wrist Flexion -30 counts

Wrist Extension -30 counts

Achilles stretch -30 seconds

Shoulder stretch- 15 counts left 15 counts right

5. 5 Minutes Cooldown

https://www.purewow.com/wellness/cool-down-exercises

STANDING QUAD STRETCH -16 counts left 16 counts right

LUNGING CALF STRETCH-16 counts left 16 counts right

CHILD'S POSE-16 counts

SINGLE KNEE-TO-CHEST STRETCH-16 counts left 16 counts right

SEATED PIGEON-16 counts left 16 counts right

LIGHT WALKING-50 seconds

SIDE STRETCH-16 counts left 16 counts right

BEHIND THE BACK FOREARM GRIP STRETCH -30 seconds