IMHO, I don't think all this working out/conditioning is as important. Sure, you're not exactly ripped, but you're not at an unhealthy weight either, so that should be fine. They WOULD make a difference at the professional level, but... I'm going to assume you're not at the professional level yet (pardon me if I'm wrong...haha), and my piece of advice is this: instead of focusing on increasing fitness and strength, I would focus on improving my footwork. Find someone that can teach proper footwork, and do footwork drills. Not only will you be able to improve your footwork technique, you will also strengthen the muscles that you would normally use in a badminton footwork at the same time just by doing the footwork drills in short, intense bursts (because that's what badminton footwork is anyway). Two birds with one stone, big time. Hope that helps.
so this isn't advised? frog leaps looks like it trains explosiveness... which is useful for badminton? http://www.youtube.com/watch?v=VEfr4wNLsXY
wow! i wanted to do this again for a long time already, next month, i'll be back in shape.... lets play!
what can you say about squat thrusts? is this okay to do? i think you can also do sprints so that you can be light at your feet.. this can also be included in interval training so to be light on your feet. and i also agree with improving your footwork. maybe doing shuttle runs or proper shadow play.
i'm 70kg and my height is less than 170cm. trust me, my coach says weight is only in the mind. though he still encourages me to lose weight but with constant footwork training, my reaction time is being cut little by little thus making me reach the shuttlecock earlier.
Frog leaps aren't recommended if you want to stay healthy. It can hurt your knee alot. Also, I'm not sure where I read this, but it also negatively affects your back. Anyways, do some research and you should be able to find out.
