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Functional Fitness for Badminton

I researched functional exercises which will help your badminton game 🔥 We have 3 sections: Strength/Conditioning, Agility & Plyometric Power Don’t go heavy on the weights. Reps are above 14+ (muscular endurance range)

  • 35 minutes
  • Intermediate
  • Dumbbell · Plyometric Jump Box · Agility Ladder · Skipping Rope · Training Cones
  • Full Body
Badminton

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Exercises

Strength & Conditioning Exercises

Dumbbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Set Reps Weight (kg)
1 14
2 14
Dumbbell Reverse Lunge (Alternating)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Set Reps Weight (kg)
1 14
2 14
Push Up
  • Chest
  • Intermediate
Set Reps
1 14
2 14
Dumbbell Walking Lunge (Racked)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Set Weight (kg) Time (s)
1 45
Dumbbell Push Press
  • Shoulders
  • Intermediate
Set Reps Weight (kg)
1 14
2 14
Dumbbell Woodchop
  • Abdominals
  • Intermediate
Set Reps Weight (kg)
1 14
2 14
Ab Crunch
  • Abdominals
  • Intermediate
Set Reps
1 14
Boat Pose
  • Abdominals
  • Beginner
Set Time (s)
1 30

Agility & Skipping

Skipping Rope One Hop
  • Full Body
  • Beginner
Set Time (s)
1 45
2 30
Agility Ladder In & Out (Two Foot)
  • Calves
  • Intermediate
Set Time (s)
1 45
Agility Ladder Icky Shuffle
  • Calves
  • Intermediate
Set Time (s)
1 45
Agility Ladder Crossover
  • Calves
  • Intermediate
Set Time (s)
1 45
Agility Ladder Icky Shuffle (w/ Cones)
  • Calves
  • Intermediate
Set Time (s)
1 45
Suicide Drill
  • Full Body
  • Intermediate
Set Time (s)
1 45
Skipping Rope One Hop (Side to Side)
  • Full Body
  • Intermediate
Set Time (s)
1 45
2 30

Plyometrics & Power

AMRAP BURNOUT ✔️ How many in 60s?

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

Created by

Leon Ward’s BurnIt
Personal trainer

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Download the app to find this plan and others like it.

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