Total Body Conditioning for Badminton Players

Today's core workout is inspired by the Taiwanese army playbook. We believe a strong core is the center of all power and stability on the court. Pain is just the warm-up.

More important than just playing is playing for life. Our conditioning, including exercises like box jumps, focuses on building strength and mobility to ensure longevity in the sport.

Building a strong core is non-negotiable. This wall exercise targets the abs and back, which are essential for generating power in your smashes and maintaining control during rallies.

The work doesn't end when the last shuttle drops. A proper cool-down with deep stretching is crucial for mobility, recovery, and preventing injuries. Here's the tribe stretching together.

Want a stronger jump smash? Then you need to do the work off the court. Trap bar exercises and Bulgarian split squats build explosive leg strength and single-leg stability, which translates directly to more power.

Frequent ankle injuries can derail your progress. We incorporate specific exercises to bullet-proof your ankles, strengthening the muscles and ligaments to handle the dynamic movements of badminton.

We're bringing the power of yoga into our badminton training. This drill focuses on building core strength and mobility, showing how different disciplines can complement each other.

A tip for my tall players. Opponents will try to wear you down with low shots. We counter this by building exceptional lower-body strength with exercises like this rotational lunge.

Here's a great exercise from Viktor Axelsen's routine: the seated glute-ab squeeze with band resistance. It builds incredible strength in the low squat position, perfect for powerful lunges.