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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
Strength & Conditioning Exercises
Dumbbell Squat
Reps | Weight (kg)
Rest
Dumbbell Reverse Lunge (Alternating)
Reps | Weight (kg)
Rest
Push Up
Reps
Rest
Dumbbell Walking Lunge (Racked)
Weight (kg) | Time (s)
Rest
Dumbbell Push Press
Reps | Weight (kg)
Rest
Dumbbell Woodchop
Reps | Weight (kg)
Rest
Ab Crunch
Reps
Rest
Boat Pose
Time (s)
Rest
Agility & Skipping
Skipping Rope One Hop
Time (s)
Rest
Agility Ladder In & Out (Two Foot)
Time (s)
Rest
Agility Ladder Icky Shuffle
Time (s)
Rest
Agility Ladder Crossover
Time (s)
Rest
Agility Ladder Icky Shuffle (w/ Cones)
Time (s)
Rest
Suicide Drill
Time (s)
Rest
Skipping Rope One Hop (Side to Side)
Time (s)
Rest
Plyometrics & Power

AMRAP BURNOUT ✔️ How many in 60s?

Box Jump
Reps | Time (s)

Created by

Leon Ward’s BurnIt
Personal trainer

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