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  1. #1
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    Default Badminton Training Schedule

    Hey everyone, I am a 15 year old badminton player and I was wondering if anyone could help me design a training schedule to improve my badminton. (speed, technique, strength, stamina etc.)

    Thanks everyone!

  2. #2
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    It depends on what your aims are? What do you want to achieve? How much time can you spare? Etc etc

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    My aims are just to improve my all around badminton ability like speed, strength, endurance, technique. My goals are just to get better at badminton and I can spare 2-3 hours a day.

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    it all depends on how much court time you have each day and it you have a trainer/ training partner.

    i deally you should maximise time on court, spend at least an hour dedicated to doing technique, then footwork drills.

    off court you can try doing some shuttle runs/hill sprints and improving your maximum jump by doing some weighted squats at the gym.

    typical workout for maximal jump height & stamina is as follows:

    Use a pair of dumbbells or barbell with weight where it would take an effort to do 6 x squats.
    Weighted squat 5x, rest 60s
    Weighted squat 5x, no rest
    Jumping squat (no weight) non-stop for 90s, rest 60s
    Weighted squat 5x, no rest
    Jumping squat (no weight) non-stop for 45s, rest 60s
    repeat one more circuit.

    Weighted calf raise 6x, rest 30s, repeat 3x, on third set no rest,
    Bodyweight calf raise non-stop for 90s, rest 60s
    Weighted calf raise 6x, no rest
    Bodyweight calf raise non-stop until fatigue.

    not including your warmup, the workout shouldn't take more than 15-20 mins. You're legs would be pretty tired but you should jog for 30 mins for stamina and active recovery. do some core work on non-gym days.

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