Mixed badminton + strength · Professional

Mixed badminton + strength – Professional

Full-court multi-shuttle and smash work, then a three-round strength circuit.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Leg swings — 10 reps each side
3. Split step — 4 × 25 s · 25 s rest

Court skills

1. Full-court multi-shuttle — 3 × 23 shuttles · 50 s rest
2. Multi-shuttle smash technique — 3 × 12 shuttles · 1:40 rest
3. Net-kill decision feeding — 3 × 23 shuttles · 50 s rest

Strength circuit × 3 rounds

1. Dumbbell split squat — 8 reps each side · 1:05 rest
2. One-arm dumbbell row — 10 reps each side · 50 s rest
3. Loaded single-leg calf raise — 10 reps each side · 50 s rest
4. Short-lever Copenhagen plank — 20 s each side · 40 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

▶ Start this workout in the app