Badminton Training Regime #1

Sometimes when we are trying to get better at anything, we would go buy a particular program or ask for a coach. While this may be one of the most effective ways to get good at something, it can often be very costly and inflexible.

I’ve been going through this problem all the time. My training is always too expensive so that’s why I need to figure out how I can competitively train myself and boost my performance up.

This isn’t the complete version. In fact, go down in the comments and suggest everything that you would change! The goal is to reach the national/international level of badminton eventually as well as build a community that can help each other!

The Regime

Everything in this training regime is based upon my personal schedule and abilities. It’s also going to undergo plenty of changes to suit individual abilities. Without further ado, let’s get into it.

On Monday, Tuesday, and Wednesday, those days are my busiest days, so they’ll consist of short 30-minute jogs in the morning. The goal is to be able to improve overall cardio health and stamina which will help me play longer short rallies. Increasing the speed of the jog will help me play long, fast rallies as well.

On the other days, I have a lot more time. These days will be either spent on going to play badminton or doing a workout routine at home.

The general routine at home/outside will go like this:

  • Warm Up (Quick Jog)
  • Stretch
  • 3 sets of 15 push-ups
  • 3 sets of 15 squats with split stepping
  • 3 sets of 15 sit-ups
  • 3 sets of 15 burpees
  • 3 sets of 15 supermans
  • 3 sets of 15 squat jumps
  • Footwork/Sprints/Shuffles/Skipping depending on the weather

This is meant to improve our general strength and endurance, but it’s mostly focused on the legs. At my current badminton level, there’s no need to lift weights yet. The primary focus is on how long you can last on the court and how fast you move around the court.

If I do get the opportunity to go to a gym/badminton center, then I will be doing types of drills that I’ve listed in other posts. On different days, I’ll focus on various aspects. Here are some of the kinds of practices I might do:

The main focus for the next while is to be able to consistently play any type of shot from anywhere among the court. Once I’m confident in all my shots, I can focus on specific strategies.

Also if I train this much, I’ll need stretching and recovery time. I’m thinking of adding in yoga or something but not outside of the house. Anyone have any programs they’ve tried and liked?


I can’t control diet as much because I don’t control the groceries, but of course, I can make suggestions.

I researched a little about fitness and nutrition, and I learned a bit of detoxifying and how toxins in your body can hurt your metabolism and any gains. Some of the best detoxifiers according to various sources are pure water, green tea, and red tea.

So I’m going to test this out by drinking green tea or red tea in the mornings when I don’t go out for running. I’ve been looking at the Red Tea Detox Program, so I’m wondering if that’s any good. Has anyone tried the Red Tea Detox Program?

On the other hand, I’ll also need the nutrients to bring me to a higher level. So after every workout, I’m going to blend up a smoothie of various fruits and a bit of protein powder. Not sure how good protein powder is long term so definitely let me know down below.

As for actual food, I’m just going to follow the general guide of eating lots of vegetables and fruits.

Current Attributes

Oh yeah, I’m also not the only going to follow this training regime. There will be two of us doing following this, and we’re going to see the results. We’re both already in relatively good shape and doing this to get to the next level in our badminton play. Let’s get into our stats.

Person 1:

  • Standing Vertical: 109″
  • Height: 66.5″
  • Reach: 84″
  • Weight: 136 lbs
  • 100m Sprint: 11.47s

Person 2:

  • Standing Vertical: 105″
  • Height: 64.5″
  • Reach: 84″
  • Weight: 110 lbs
  • 100m Sprint: 15.01s

Although I admit, these stats are going to mean anything barely. We didn’t do any further measuring with things like limit testing so the results after will be mostly based on how we feel and our badminton performance.

What I Hope To Accomplish

Indeed the only attributes that should change are the vertical and weight and perhaps the 100m sprint. The 100m dash may get faster for person 2, but I do believe that person 1 (myself) can’t change that without further technical training.

I should expect to see both the vertical and weight go up slightly. We’re not doing any significant vertical training, but with all the leg training, it should still go up. We’re actually somewhat skinny, so if we take in all the protein and food and build more muscle, our weight should go up.

What I’m hoping to see on the court as a result of the training is minimal technical mistakes and ability to last longer on the court. All of our shots should be more accurate and be the shot we intended it to be.

The final thing I hope to accomplish is not related to physical strength but mental strength. Having some sort of training every single day takes a strong head to achieve regularly. I’m hoping to build this training into a habit and then as I get stronger and better, I’ll increase the intensity.


So, first training regime. Let’s see how it goes.

This workout will probably be updated once in a while depending on my schedule changes and fitness levels as well as what I research.

Leave your comments down below on what you think of it! And as always, have a great day!





10 thoughts on “Badminton Training Regime #1”

  1. Wow what a wonderful insight into training for badminton.  I am so glad that I read this.  I have learnt a lot.  The Red Tea detox sounds interesting.  I’d love to hear how it goes.  I don’t play badminton but I swear by magnesium supplements for any type of sport.  Take some magnesium.  It really helps.

  2. Really interesting post! How much time have you given yourself to check the efficacy of your current training regimen? I like the way you have covered the exercise and nutritional aspects. Have you factored in sleep as well? Might be something worth accounting for. Where the diet is concerned, I don’t have experience with the Red Tea Detox program, but the fact that you’re implementing some form of regular detox is very good. Have you thought about adding egg whites to your diet? They’re natural, a great source of protein, and could hep reduce the need for protein powders. Perhaps, you may also wish to include supplements such as fish oils for cardiovascular health and maintenance? Just my .02 worth. 🙂 I really enjoyed your article – it got me thinking about my own health regimen – something I should focus on in the new year.

    All the best,


    1. Thanks for reminding me of some other factors! I’m probably missing a lot of things that should be accounted for.

      Currently I train with a high performance group filled with provincial and national players that’s coached by players from Indonesia including a former Olympic silver medalist. So that training is of course very effective being able to cover many aspects. But it isn’t quite specialized enough and also quite expensive. In the next while I won’t be training with them but I should still try and practice on my own to improve various things that I lack at.

      As for sleep, I probably should have mentioned it, but generally I’ll be getting at least 8 hours if I’m able to follow the schedule. Sleep at 9 and wake up at 5 everyday. Again it’ll be a mental struggle.

      I already have eggs in my diet and lots of fish. Of an Asian background so we eat these things lots.

      Thanks for your insight!

  3. Your ideas for improving your game look pretty good to me.  The basic cardio and fitness exercises look okay, as do the specific exercises related to the skills and moves of the game.  And then keeping track of progess by measuring skill levels periodically is good, too.

    What I would suggest is scheduling real matches or practice against opponents regularly if you aren’t already.  Join a club or gym program.

    You could look at a more systematic approach to diet through some research.

    What about weight training?  There must be some strength exercises that apply to badminton and would improve your power.

    I suggest to research the training regimes of the top players and see what they do that makes sense to add to your regime.

    Good luck in your game and your website.

    1. Yep still working and constantly trying to improve this regime. I’m actually a part of a club already, it’s just that for the next little while, I won’t be able to train with them so I decided to make my own little training sessions to try and up my game.

      Everything else is just more research needed. I’ll probably go deeper and try to find what professional athletes eat and drink and their training. I noticed many top players do train with weights so I’m actually hoping to add in weight training later. Specifically things with weighted vests and weighted rackets. Right now I’ve copying what my training group usually does and what Chinese players do. 

      Thanks for your insight!

  4.  Hi I see you are trying so hard to master your badminton skills. You rightly said, buying a programme or getting a coach for any skill is good but teaching yourself ensures that you actually put in the effort required. Also like anyone doing self study, personal schedule and abilities should be taken into consideration for good results.  You’ve mapped out your goals very well to increase cardio health and stamina, and also do workouts at home to improve your general strength and endurance; and I hope you get the opportunity to go to the badminton centre to do the other drills. It’s good to have a pal doing this with you as you can correct and encourage each other along the way.  Indeed with all this planning and action you should make minimal mistakes on the court.  I never played myself but remember when I was in school, a girls school at that, there was a badminton team and we enjoyed watching them play.  I realize badminton is like any skill – research, spend money, practice, evaluate and succeed.  I wish you well 

    1. Thanks! For the next while, it’s really about building out my basic skills and resources. From watching many Chinese players play with the exception of Lin Dan, a lot of them play very simply and win. I want to be able to master my simple skills for the next while and then come back into club training to get better at strategies.

  5. Your passion for the sport of Badminton is very apparent. I don’t think that I have ever seen as in depth of a discussion on the topic before. As Napoleon Hill stated in his writings, a man who wishes to be successful must have definiteness of purpose. Your definiteness of purposes is visible in your detailed written plans. I commend you and your efforts. Thanks for educating me on a topic that I knew little about!

    1. No problem, and thanks for your comment! I totally agree with you on having a definiteness of purpose. It’s hard to get anywhere without knowing where you want to go. 

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