Sports training
Badminton strength and footwork workout
In 11 trials of badminton players, jump training improved agility, speed, power and balance, and in one trial adding balance work helped more than jumps alone; two sessions a week did as well as more in racket-sport trials. The calf block is there because Achilles ruptures are the commonest serious acute injury in recreational players. No trial has tested calf training to prevent them, so its doses are the ones our Achilles tendinopathy guide uses. There are about 65 jumps and landings in the main block, plus the warm-up hops. You need dumbbells, a step and a light band.
Warm-up
- Skipping2 minBeginner · Calves, Hip flexors, Quads · 3D demoEasy to moderateEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
- Pogo hops2 × 10Intermediate · Calves, Quads, Shins · 3D demoStiff ankles, quick contactsEasier: Ankle bounces (mini pogo)Harder: Single-leg pogo hops
- Snapdown to athletic landing2 × 5, hold each landing 2 sBeginner · Quads, Glutes, Hamstrings · 3D demoLand quietly: hips back, knees bent and over the toesHarder: Box drop landing
Footwork and jumps
Rest 60 to 90 s
- Lateral bound (skater jump)3 × 4 each sideBeginner · Glutes, Quads, Hip abductors · 3D demoStick each landing for 2 secondsHarder: Box push-off jump
- Split squat jump2 × 5 each legAdvanced · Quads, Glutes, Hamstrings · 3D demoLand softly in a lungeEasier: Reverse lungeHarder: Shrimp squat
- Single-leg hop and stick2 × 5 each legIntermediate · Quads, Glutes, Calves · 3D demoHold the landing for 2 seconds, knee over the middle toesEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding
- Single-leg reach matrix2 × 3 reaches each direction, each legIntermediate · Quads, Hip abductors, Glutes · 3D demoReach forwards, sideways and back, like lunges to the corners of the courtEasier: Standing crossed-leg side reachHarder: Single-leg Romanian deadlift
Strength
Rest 90 s to 2 min
- Dumbbell goblet squat3 × 6 to 8Intermediate · Quads, Glutes, Abs · 3D demoStop 1 to 3 reps short of failureEasier: Bodyweight squatHarder: Back squat with bands
- Dumbbell lunge3 × 6 each legIntermediate · Quads, Glutes, Hamstrings · 3D demoStep long, front knee over the toes, and push back to standing, as in a net lungeEasier: Reverse lungeHarder: Barbell walking lunge
- Cossack squat2 × 5 each sideIntermediate · 3D demoThe side lunge, slowly, to a comfortable depthEasier: Sit squat (partial squat)Harder: Pistol squat
- Intermediate · Hamstrings, Glutes, Back · 3D demoLong spine, slow loweringEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift
- Nordic curl2 × 3 to 5Advanced · Hamstrings, Glutes · 3D demoLower as slowly as you can and catch yourself with your handsEasier: Slider hamstring curlHarder: Full Nordic curl
Calves and Achilles
- Single-leg calf raise from a step3 × 10 to 15 each legIntermediate · Calves · 3D demoFull range, slow loweringEasier: Slow calf raiseHarder: Single-leg pogo hops
- Beginner · Calves · 3D demoWeight on your knee; works the deeper calf muscle (soleus)Harder: Slow calf raise
Shoulders and trunk
- Standing band external rotation2 × 10 to 15 each armBeginner · Shoulders, Back · 3D demoElbow by your side, slow on the way backHarder: Side-lying external rotation
- Prone Y-T-W raises2 × 6 of each letterBeginner · Back, Shoulders, Neck · 3D demoThumbs up, shoulders downEasier: Wall angelHarder: Bent-over reverse fly
- Side plank2 × 20 to 30 s each sideIntermediate · Abs, Hip abductors, Shoulders · 3D demoHips highEasier: Knee side plankHarder: Side plank with leg lift
Tips
- Twice a week for 6 to 8 weeks before the season, then once a week, and never the day before a match.
- Count the jumps in your week: in heavy match weeks, drop the jump block first.
- Achilles or calf pain: keep it to 5 out of 10 or less during the calf block and settled by the next morning, as our Achilles tendinopathy guide says. A sudden snap at the back of the heel needs checking the same day.
- Shoulder discomfort up to about 5 out of 10 is acceptable if it settles by your next session, as our shoulder guides say.
- Under 16: bodyweight and light weights, with a coach watching.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
Find more moves like these
More sports training
Injury prevention exercises for runners
Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.
25 minBeginner11 movesOther / check instructions, A bench or box
Plyometrics for runners
A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.
20 minIntermediate8 movesCardio machine
Strength workout for cyclists (gym)
A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.
50 minIntermediate13 movesCardio machine, A barbellQuestions people ask
How long does the badminton strength and footwork workout take?
About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A dumbbell, An anchor point, A step, A wall, A bench or box, A band. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 13 of its 17 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.