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!
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.
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.