Workout Plan for Intermediate Badminton Players
Cardio:
- 30 minutes of running or cycling at 70-80% effort
- 20 minutes of shuttle runs: 10 repetitions of 20 seconds on, 20 seconds rest
Strength Training:
- Squats: 3 sets of 10-12 repetitions
- Lunges: 3 sets of 10-12 repetitions per leg
- Push-ups: 3 sets of 10-12 repetitions
- Pull-ups: 3 sets of 8-10 repetitions
- Shoulder press: 3 sets of 10-12 repetitions
Agility and Plyometrics:
- Ladder drills: 3 sets of 10 repetitions
- Cone drills: 3 sets of 10 repetitions
- Box jumps: 3 sets of 8-10 repetitions
Footwork:
- Cross-court footwork: 3 sets of 10 repetitions
- Shadow play: 3 sets of 10 minutes
Recovery:
- Stretch all major muscle groups for 5 minutes
- Rest for 48 hours before the next workout
Frequency:
- 4-5 times per week
Progressive Overload:
- Gradually increase the weight, resistance, or intensity of your workouts over time to continue seeing progress.
Related Questions:
- What is an intermediate badminton player? A player with a good understanding of the game and techniques, but still developing their skills and consistency.
- How often should intermediate players workout? 4-5 times per week.
- What is the best type of cardio for badminton? Running or cycling at 70-80% effort.
- What are some key strength training exercises for badminton? Squats, lunges, push-ups, pull-ups, and shoulder press.
- How important is footwork in badminton? Footwork is crucial for quick movement and recovery in all directions.
Related Hot Selling Products:
- Yonex Badminton Rackets
- Victor Badminton Shoes
- Li-Ning Badminton Apparel
- Ashaway Badminton Strings
- RSL Badminton Shuttlecocks
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