I know some of you guys are very knowledgeable so this is a genuine request for some help!
I am a 15 year old shuttler and I have had quite a promising year in the junior U-15 circuit in 2012, I reached the QF's and SF's of a few national tournaments. This year is the off-season as because of the age difference I don't think I will be able to make quite a impact on the tour so I want to focus on improving my overall game.
I'm quite a defensive player who likes to control the net and loves to rally and drop. I need to train in my deception and overhead power. This year I'm willing to invest around 5 hours per day in training daily to reach the top of the junior level so guys can any of you suggest a suitable training plan which includes both gym work and training drills and pacing so I can improve my speed, footwork and stamina.