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8 Week Badminton Training Programs by the Pros

Complete, sport-specific Badminton Training Programs written by professional Coaches and Trainers & tailored to your level of experience


Week Training Schedules


Minute Training Sessions


Badminton Specific Exercises

Train smart and play your best Badminton!

Badminton specific Speed, Strength, Power....

Everything you need to train for your Badminton! Our training programs include Fitness & Conditioning, Speed & Agility training, Strength & Power training sessions designed specifically for Badminton.

Written by the Pros

Our Badminton training programs are designed by the Pros to MAXIMISE your sporting performance – used by National, World and Olympic Champion Badminton athletes.

Start Training Today

Badminton training programs are delivered instantly by email so you can start training today!

For Athletes of All Levels

Our Badminton training programs are tailored to your level of experience so it doesn’t matter if you have just started playing Badminton or if you have been playing for years.

Training Program Preview

Our PDF training programs are easy to follow, and have everything you need to train for your sport, so you can get the most out of your training!

Training Schedule

All Badminton training programs follow a progressive 8 week Training Schedule, with 2 – 4 x 1.5 hour training sessions per week – note that each training session includes a combination of court and gym exercises.

Our 8 Week Badminton training programs can be used year round for Badminton Off Season, Badminton Pre Season
and Badminton In Season training.

Pre & Post Tests

Training Sessions

Badminton Fitness & Conditioning Training Sessions and Exercises focus on developing Badminton specific anaerobic and aerobic fitness. Badminton fitness sessions include Aerobic Capacity, Anaerobic Threshold, Anaerobic Capacity, Interval Training, Anaerobic Lactic, Anaerobic Lactic – Multi Directional Training, Anaerobic A-Lactic & Sport Specific

Badminton Movement Training Sessions and Exercises focus on developing Badminton movement preparation and integration, neural activation and plyometrics, linear speed, offensive and defensive footwork.

Badminton Strength & Power Training Sessions and Exercises focus on foundational Strength & Power development and then applied relative Strength & Power development.

Exercise Demonstrations

Over 100 Badminton specific exercises in each Badminton Training Program. Includes custom Badminton exercises Low Pulley Single Arm Rotary Row, 4 Shuttle Sprint Pick Up Drill, Side to Side Smash Pick Up.

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Don’t Waste Your Time Training

Not all training programs are created equal. Learn more about what makes a great Badminton Training Program.

This is not Bootcamp, not Crossfit, and not just another training program written by a Personal Trainer.

What we offer is Badminton specific training programs, written by the best coaches, trainers and athletes in your sport, designed to MAXIMISE your sporting performance!

Training Programs Author

Ebook Author

Richard Gibney – International Badminton Trainer

Richard Gibney has been working as a strength and conditioning coach for over 12 years. He currently provides the strength and conditioning programming for a number of athletes competing at the National, World, and Olympic level. Below are a few examples of his experience.

– National Elite Training Centre for Badminton (Canada)
– William Milroy Multiple Time National Champion and Pan-American Gold Medalist (Badminton)
– Dennis Julien – Multiple time Olympian (Badminton)

Click here for more information

Training Programs Description

Badminton is a racquet sport played by either two opposing players (singles) or two opposing pairs (doubles), that take positions on opposite halves of a rectangular court divided by a net.

Of all the racket sports Badminton is the fastest, involving fleet of foot, lightening reflexes, tremendous body balance, excellent reach, quick recovery time and boundless stamina to excel.

There are no rest intervals between prolonged rallies, meaning a player needs to be in supreme fitness to withstand the physical strain, otherwise he is liable to lose long rallies due to fatigue.

Badminton Strength & Power Training

The goal of this program is not only to improve your performance, but also to help you meet and withstand the demands of badminton. This means that not only will you become stronger and more explosive but your body will also function better, move better and be more resistant to injury.

The first four week, block of training is called the foundational training phase. These sessions will focus on correcting imbalances while creating a strength base. This will ensure that the body is functioning optimally and better prepared for the later stages of training.

The second four week, block of training moves into what is called an intensification training phase. During this training block, you will shift from unilateral movements to compound exercises emphasizing heavier loads and explosive contractions. This will result in performance improvements coming from an increase in relative strength and the ability to produce explosive movements.

Badminton Movement Training

The movement sessions in this program are designed to not only improve your speed on the court but also the quality of your footwork. Becoming more powerful while developing efficiency will ensure you are able to play at the highest intensity while conserving energy and preventing injuries.

The first four weeks will focus on developing coordination and the development of power through low complexity plyometrics and footwork patterns. As the program progresses the difficulty and complexity will increase.

In the seconds four weeks there will be a distinct increase in intensity. The plyometric exercises place a greater emphasis on utilizing the stretch reflex, developing reactive and explosive strength. You will also take advantage of the movement quality and power you have developed as you test your ability to string together more complicated footwork sequences at higher speeds.

Badminton Fitness & Conditioning

All the skills and tactics in the world will be of no use if an athlete does not have the endurance to support them. Badminton creates an interesting challenge from a conditioning perspective. The individual rallies are 7 – 15 second bursts of high intensity efforts. This requires a well developed Anaerobic A-Lactic System. However, the time between rallies is insufficient to completely restore the energy expended. Over the course of a few rallies a deficit builds up and fatigue sets in. However it is possible to minimize the decrease in performance through the development of the Anaerobic Lactic and Aerobic energy systems. With all energy systems working together to support the production and recovery of energy it is possible to perform at a high speeds and intensity over the course of an entire match.

In the early stages of the program the primary focus will be on building your aerobic base. This will develop a tolerance for higher training volumes and the capacity to recover from high intensity efforts. As you progress through the program the emphasis will move toward higher intensity. Moving beyond your anaerobic threshold, where the aerobic system becomes insufficient in meeting energy demands is where performance improvements will become more noticeable. To do this we will utilize interval training of increasingly higher intensity.

Ultimately, the goal of this program is to transfer improvements in fitness to the sport of badminton. With this in mind as you move through the program the conditioning methods will move from a more general nature, utilizing equipment like the stationary bike, to shuttle runs on the courts, to actual sport specific movement like footwork patterns.

Definition of Key Terms in your Program

Movement Type

Jump: A two foot take off followed by a two foot landing. This can be done from a bilateral (2 foot) stance or split stance
Bound: A single leg take-off followed by a single leg landing on the other leg.
Hop: A single leg take off followed by a single leg landing on the same leg

Initiation Type

Non-Counter Movement: Take off from a static position without a pre-loading counter movement. Does not utilize the stretch reflex.
Counter Movement: Take off involving a pre-loading counter movement utilizing the stretch reflex.
Double Contact: a quick low amplitude counter movement followed by larger more powerful counter movement. This coupling of movements generates a greater response from the stretch reflex.
Continuous: rapid repeated movements defined by making contact with the ground and taking off as quickly as possible.
Depth Jump: The stretch reflex is amplified by jumping from an elevated height then landing and taking off as quickly as possible and jumping as high as possible.

Movement Direction

Linear: Movements falling in this category involve displacing the body either forward, backward or upward.
Lateral: Movements displacing the body to left or the right away from the centre of the body.
Medial: Movements displacing the body to left or the right in the direction toward the centre of the body.

Movement Emphasis

Vertical: Movements emphasizing maximum vertical displacement.
Horizontal: Movements emphasizing maximum horizontal displacement.

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Professional & Customer Testimonials

NICHOLAS BONKOWSKY – International Badminton Player

Richard Gibney has provided training for me off court with regards to fitness, weight lifting/workout routines, as well as nutritional/supplementation advice over the years. He is always updating as well as testing his methods and does the research to make the best recommendations for each individual athlete based on their body type and physical capabilities. Richard’s workout plans have aided in my gaining of not only raw strength but also the explosive strength required for badminton. Not only did I learn the physical training but the understanding behind it and how it transfers over into my sport specifically.*

ALEX PANG – Canadian Mens Single Champion

Training with Richard over the course of my badminton career has been a fantastic experience. I choose to work with him because his passion for developing athletes to bring out their maximum potential, and his depth of experience working with badminton players gives me great confidence to trust and follow his advice. Not only do I consistently see myself get stronger, but also more balanced and dynamic. As an older athlete in the sport, some of my key priorities while training are injury prevention and quality. Richard understands the importance of these, and his programs reflect that with a balance of pushing my limits safely and maintaining the highest level of quality. I always feel like he has my back, and I feel lucky to have him in my corner.*

*Product disclaimer: results may vary from person to person.


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Choose your Training Program

Badminton training programs are delivered instantly by email so you can start training today!

When choosing your Training Program, think about your training experience, how many days per week you can train, and what season you are in (Pre Season, In Season, Off Season)!

Have a question?

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Note that we do not have a direct phone number, but we make up for this by responding to every message and email we receive within 1-2 days!