View this plan on Fitain

Improve Performance | Badminton & Tennis

I’ve researched functional exercises that will help your badminton and tennis game 🔥. There are a lot of dynamic, fast twitch movements involved, so I’ve incorporated exercises that help with that into a routine for you. 3 sections: Strength/Conditioning, Agility & Plyometric Power. Reps/weight/time are set by default but change them to suit your needs! Once saved, look at the top right: 1 - Click the ‘more button’ (it’s the three dots) 2 - Click ‘Update targets’ 3 - Overwrite with yours

  • 40 minutes
  • Intermediate
  • Full Body

Interests

Badminton Functional fitness Strength & conditioning Table Tennis Tennis

Anatomy

Equipment

Don't have the equipment you need? Click to order from one of our affiliated partners.

Dumbbell

Plyometric Jump Box

Agility Ladder

Skipping Rope

Training Cones

Bench

Aerobic Step

Want more plans like this?

Download Fitain today to find, create, share and complete plans just like this one - all for FREE!

Exercises

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

Strength & Conditioning exercises

We’ll begin with dumbbells and then move on to using your own body weight.

Shoulder Racked Dumbbell Squat
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 14 14
Rest - 00:40
2 14 14
Rest - 00:40
Dumbbell Reverse Lunge (Alternating)
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 14 14
Rest - 00:40
2 14 14
Rest - 00:40
Walking Lunge with Racked Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Weight (kg) Time (s)
1 14 45
Rest - 00:40
Dumbbell Push Press
Intermediate
Shoulders
Set Reps Weight (kg)
1 14 14
Rest - 00:40
2 14 14
Rest - 00:40
Dumbbell Woodchop
Intermediate
Abdominals
Set Reps Weight (kg)
1 14 14
Rest - 00:40
2 14 14
Rest - 00:40
Full Bodyweight Press Ups
Intermediate
Chest
Set Reps
1 14
Rest - 00:40
2 14
Rest - 00:40
Basic Laying Abdominal Crunch
Beginner
Abdominals
Set Reps
1 14
Rest - 00:40
Boat Pose
Beginner
Abdominals
Set Time (s)
1 30
Rest - 01:00

Agility & Skipping

Let’s get that heart rate pumping! I’ve added some agility ladder exercises that you may not have tried before. Trust me, they’re so much fun! This is the most enjoyable part - it’s all about cardio!

Skipping Rope One Hop
Beginner
Full Body
Set Time (s)
1 45
Rest - 00:40
2 45
Rest - 00:30
Skipping Rope One Hop (Side to Side)
Intermediate
Full Body
Set Time (s)
1 45
Rest - 00:40
2 45
Rest - 00:30
Agility Ladder Drill Side Shuffle
Intermediate
Calves
Set Time (s)
1 45
Rest - 00:30
Agility Ladder Drill Icky Shuffle
Intermediate
Calves
Set Time (s)
1 45
Rest - 00:30
Agility Ladder Drill Lateral Front Foot Crossover
Intermediate
Calves
Set Time (s)
1 45
Rest - 00:30
Agility Ladder Drill Icky Shuffle with Cone Touch
Intermediate
Calves
Set Time (s)
1 45
Rest - 00:30
Suicide Drill
Intermediate
Full Body
Set Time (s)
1 45
Rest - 01:00

Plyometrics & Power - AMRAP

And now for the bonus round! We’ll finish off with box jumps to improve your explosive power. Don’t have a plyo box? No problem! Use a Deck Step/Bench (any high platform) instead!

Box Jump
Intermediate
Full Body
Set Reps Time (s)
1 - 60

Created by

Leon Ward’s BurnIt
Personal trainer

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Learn more

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.