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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

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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.

Rest - 00:40
Rest - 00:40
Rest - 00:40
Push Press with Dumbbells
Intermediate
Shoulders
Set Reps Weight (kg)
1 14 14
Rest - 00:40
2 14 14
Rest - 00:40
Woodchop with Dumbbell
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
Rest - 00:40
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!

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

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