Badminton workouts, beginner to professional
76 ready-made sessions.
| Focus | Beginner | Intermediate | Advanced | Professional |
|---|---|---|---|---|
| dumbbell Full-body strength Legs, hinge, push, pull and trunk in one session. | ~35 min | ~49 min | ~68 min | ~72 min |
| activity Lunge & leg strength Single-leg strength and braking control for court movement. | ~29 min | ~46 min | ~56 min | ~61 min |
| user Shoulder & racket-arm care Rotator cuff, shoulder blades, wrist and grip for overhead hitting. | ~17 min | ~34 min | ~53 min | ~62 min |
| grid Core & stability Anti-rotation and trunk control that transfers force into strokes. | ~24 min | ~32 min | ~41 min | ~64 min |
| zap Speed & agility First step, change of direction and reaction. Do it fresh, with full rests. | ~32 min | ~40 min | ~43 min | ~52 min |
| flame Power & landings Landing skills first, then progressive jumps for explosive movement. | ~30 min | ~39 min | ~42 min | ~56 min |
| pulse Aerobic base Easy, steady cardio for stamina and fat loss with low recovery cost. | ~29 min | ~53 min | ~58 min | ~72 min |
| court Court conditioning Rally-like work-to-rest patterns on court. Not on hard play days. | ~31 min | ~32 min | ~42 min | ~45 min |
| footprints Footwork patterns From ready position to six-corner and reactive movement. | ~33 min | ~41 min | ~49 min | ~53 min |
| shuttle Overhead technique Clears, drops and smashes, building to attacking patterns. | ~41 min | ~66 min | ~70 min | ~56 min |
| racket Net & front court Soft hands, tight net shots, kills and lifts. | ~40 min | ~51 min | ~61 min | ~66 min |
| shield Defence & drives Blocks, lifts, drives and turning defence into attack. | ~37 min | ~53 min | ~71 min | ~71 min |
| target Serve & return Accurate serves and the third shot that follows. | ~33 min | ~51 min | ~57 min | ~57 min |
| sparkle Racket skills & coordination Grip, racket-face control, hand speed and reactions. | ~23 min | ~35 min | ~30 min | ~40 min |
| swap Mixed badminton + strength Court skills while fresh, then a compact strength block. | ~37 min | ~43 min | ~44 min | ~59 min |
| trophy Match play & tactics Patterns, conditioned games and decision-making. | ~59 min | ~61 min | ~40 min | ~58 min |
| lotus Recovery & mobility Easy movement, mobility and breathing for the day after hard play. | ~17 min | ~19 min | ~23 min | ~25 min |
| check-circle Match-day preparation Warm up, switch on and settle your mind before you play, without tiring yourself out. | ~17 min | ~19 min | ~20 min | ~23 min |
| brain Mental fitness Breathing, visualisation, focus and relaxation: train your mind like a muscle. | ~13 min | ~17 min | ~23 min | ~28 min |