Hello all, This is my first post, so don't be too harsh! The topic of weight training with respect to badminton is something close to my heart so I thought I'd share some insight, since the correct exercises can really improve your game. I've been bodybuilding for 5 years and playing badminton for 9. There are four main areas of interest with regards to badminton: Thighs - explosive starts and jumps Calves - calves are responsible for all foot flexion, for general court movement, allowing direction change etc. Torso - allows you to lean in any direction to retrieve the bird, and twisting into a shot gives a fair increase in power Forearms - Forearm pronation and supination generate most of the power in a lot of badminton shots As to which exercises to perform, the aim should be for STRENGTH rather than SIZE, since excessive amounts of muscle can impede movement (and make you heavier!). Since size comes about from lifting extremely heavy weights for an extremely short amount of time, you should be safe; Leg press - I personally prefer these to squats, since there's no danger of injuring any other body part (particularly to lower back) trying to maintain the proper form. The leg press activates almost all the muscles of the thigh (and certainly all the important ones such as the vastis and adductor magnus) and is actually more effective than the squat. Position your feet HIGH on the platform (this minimizes excessive knee/hip flexion and is just as effective as with feet low). Calf raise - Simply stand on an elevated platform (about 15-20 cm will do) and repeatedly raise yourself up and down on your toes (and I mean ALL THE WAY up and down, without bouncing). Add some dumbells once you become proficient. This exercise is preferable to other seated exercises because it works ALL of the calf muscles (the soleus in particular). Crunches/Back Hyperextensions - These two will work the front AND back of the torso. Execute your reps SLOWLY with these (as the rectus abdominus and eretor spinae respond best to steady, moderate tension) and breathe OUT as you approach full compression. Finding some way to add resistance to torso TWISTING motion is very difficult using freeweights (you could probably use a medicine ball in some magical way) but there are special machines which emulate this movement. It's also worth adding some dumbell leans (side to side) to work the obliques. Forearms - Ah... the forearms. Let me dispel one myth immediately: performing endless wrist curls and extensions has NO effect on badminton shot power (the racket is held AT RIGHT ANGLES to the axis of the forearm, so there's no way any flexion/extension of the wrist can occur). Your best bet is to shadow your badminton shots with either a squash racket (as JR does), or with the head cover on your badminton racket. Either of these will give a resistance to the pronation/supination (forehand/backhand) movement. Another possibility is to use a (very) light bar: hold it at one end with your forearm out in front of you, parallel to the floor and at 90 dgrees to your upper arm and repeatedly pronate and supinate the bar from one side to the other, stopping when the bar reaches level. This is extremely difficult even with an empty bar, so try it with the handle end of a sweeping brush first (seriously!). The bicep does assist the supination movement, so some barbell/preacher curls are a good idea (sadly, the pronator quadratus ALONE is responsible for pronation and resides in the forearm; the upper arm does not come into play). I'm not suggesting you perform these exercises to the exclusion of all others (quite the opposite), but performing MORE of these exercises (or more frequently) will tailor your workout towards badminton prowess. The very best place to find exercises for a particular muscle or group is probably http://www.exrx.net/Exercise.html. as there are little movies showing the correct form. Sorry for the long thread, but this topic really does deserve a lot of detail. I hope this has been of some assistance to you. Happy training! M .