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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 Crossfit Strength & conditioning Table Tennis Tennis

Anatomy

Equipment

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Dumbbell

Plyometric Jump Box

Agility Ladder

Skipping Rope

Training Cones

Bench

Aerobic Step

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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.

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
Dumbbell Walking Lunge (Racked)
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
Push Up
Intermediate
Chest
Set Reps
1 14
Rest - 00:40
2 14
Rest - 00:40
Ab Crunch
Intermediate
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 In & Out (Two Foot)
Intermediate
Calves
Set Time (s)
1 45
Rest - 00:30
Agility Ladder Icky Shuffle
Beginner
Calves
Set Time (s)
1 45
Rest - 00:30
Agility Ladder Crossover
Intermediate
Calves
Set Time (s)
1 45
Rest - 00:30
Agility Ladder Icky Shuffle (w/ Cones)
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

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