3 weeks of vert shock results

3 Weeks Of Vert Shock Training Results

Hey everybody, I’m Kevin from Get Good At Badminton and welcome to another blog post. A couple of weeks back, I started a training program called Vert Shock, which is designed to improve your vertical jump height and help you become more explosive. After about 3 weeks of training, I decided to make a video showing my results.

Here’s the video:

But since I know that not everybody wants to watch a video, I’m also creating this blog post for those people who love to read instead.

The content is basically the same from both the video and the blog post.

What Is Vert Shock?

You may be wondering, what is Vert Shock?

As mentioned in the introduction, Vert Shock is a training program designed to improve your vertical jump height and help you become more explosive.

It claims that you can get a 9-15+ inch increase in your vertical within the 8 weeks of the 3-step program. Here are the three steps:

  1. Pre-Shock Phase (1 Week) Meant To Ease Into The Training
  2. Shock Phase (6 Weeks) Regular Training
  3. Post Shock Phase (1 Week) Cooldown

I’m currently in the shock phase starting week 4. So far, I’ve been pretty impressed.

If you check out the Vert Shock website, you’ll notice that it talks a lot about dunking and is primarily targeted towards basketball players.

vert shock website

But after doing the Vert Shock program for some time, I can confirm that it helps a lot with badminton as well.

Not only will you be able to get steeper jump smashes, but you also become more explosive on the court and move a lot faster. Every time I go on court, I feel like I’m much more springy, and it’s easier for me to attack.

I’ll tell you about some of the results later on in this post. First, what I like.

What I Like

1.  It Works

The training program has definitely proven to work so far. Within the first week, I was able to get an extra 4 inches on my vertical jump and then add another 2 inches two weeks later.

Recently, I did a quick test again (a few days after creating the video), and I got another 3 inches.

It’s quite amazing how much I progressed.

2.  You Can Train Anywhere

Unlike many training programs that require you to have a gym or weights, you can do Vert Shock anywhere.

All the exercises in the Vert Shock training program are bodyweight exercises.

If you watch the video, you’ll actually see that I’m training in a house going through renovations because it’s too cold outside since I live in Canada and it’s winter.

There’s hardly any space in my house right now.

Wooden baseboards and tools are lying everywhere. So if I can do Vert Shock with a house that’s going through renovations, you undoubtedly can as well.

3.  Beginner Friendly

The third thing I like about Vert Shock is that it’s beginner-friendly.

The pre-shock phase was quite good at easing you into the program, and the video tutorials on how to do the exercises are very easy to follow along as well.

What I Dislike

1.  Lack Of Advanced Training

On the note of Vert Shock’s beginner friendliness, Vert Shock is disadvantaged in that it doesn’t offer anything to those that want to do more.

Sometimes, the training just feels lackluster. The shock phase doesn’t change at all across the span of its 6 weeks. You’re always doing the same amount of sets and reps.

I feel like Vert Shock should slowly increase the intensity or add extra training drills for advanced trainees.

2.  No Endurance Training

Vert Shock is meant to increase your vertical jump height, and it’s proven to be able to do so. It’s a fantastic training program with hardly any holes.

But if I were to be nit-picky and really try to point out something, I would talk about how I wish Vert Shock not just improved your vertical jump, but also how it could improve the number of times you can perform those vertical jumps.

Although I play more explosively on the court and can jump smash harder, my stamina has still remained relatively the same.

So for a few rallies, I can go full speed and dominate my opponents. Then for the rest of the game, I play at a slow pace.

Like I said in the video, it kind of sucks when your deadly jump smash is a one-time thing. It would be lovely if Vert Shock trained your ability to jump over and over again.

Other than these two things, I haven’t really found anything that I dislike about Vert Shock. I truly am impressed with Vert Shock’s quality and ability to generate results.

Speaking of results, let’s jump right into my vertical jump increases.

Results – Gaining Inches On My Vertical Jump

Like mentioned before, I added an entire 6 inches to my vertical jump across the span of 3 weeks.

My brother is also doing Vert Shock, but unfortunately, he started late and only got a 1-inch increase.

vert shock first test
Week 0: First Test
vert shock second test
Week 1: Second Test
vert shock third test
Week 3: Third Test


Vert Shock Andrew First Test
Week 1: First Test
Vert Shock Andrew second test
Week 3: Second Test

Over the next few weeks, we will continue to train and show you the results of Vert Shock. Hopefully, we’ll continue to build vertical jump gains.

If you would like to give Vert Shock a try for yourself, check it out in the link below.

==> Check Out Vert Shock Here!


I’ve only been doing Vert Shock for 3 weeks, and it is already showing results. I can’t wait until a few more weeks pass and see what happens.

There are also a ton of bonuses Vert Shock gives out that I will go test out and show you if they’re helpful or not. Definitely give Vert Shock a try if you want to jump higher and create more deadly jump smashes.

Thanks for reading! If you have any questions or comments, don’t hesitate to put them down in the comment section below. Good luck in your games and have a great day!

badminton training program in china

Badminton Training Program In China (An In-Depth Guide)

Hey, fellow badminton player, it’s been a long time since I last posted here on Get Good At Badminton. I actually took a trip to Changsha, Hunan. I had the opportunity to experience a badminton training program in China for three weeks. Now that I’m back in Canada, it’s time for me to share what I learned in China and give you an in-depth training guide to help you get good at badminton.

Badminton training in China was tough, really tough. I was training with a bunch of high school students, and it was completely different from what high school students do in Canada.

We were basically training like full-time professional badminton players even though the group I trained with was nowhere near the Chinese national level.

Here’s our weekly and daily schedule.

Badminton Training Program General Structure

In China, we trained five days a week with two 2-hour sessions every day, except for Thursday. Here’s what it generally looked like:


  • 9:00-11:00 Badminton Training On Court
  • 3:00-5:00 Weight Training And Conditioning


  • 9:00-11:00 Badminton Training On Court
  • 3:00-5:00 Badminton Training On Court


  • 9:00-11:00 Badminton Training On Court
  • 3:00-5:00 Weight Training And Conditioning


  • 9:00-11:00 Badminton Training On Court
  • 3:00-5:00 Rest


  • 9:00-11:00 Badminton Training On Court
  • 3:00-5:00 Weight Training And Conditioning

Every morning and Tuesday afternoons, we spent our time on the court doing badminton drills. This involved things like multi-feed drills aimed at improving our consistency, quality of our shots, and game sense. I will go deeper into what exercises we actually did in the next section.

In the afternoons, except Tuesday and Thursday, we did weight training and conditioning. These sessions were aimed at building endurance and strength, which is why none of the top players in my group looked like high school students and, instead, looked like pro athletes.

For most people, the time between 11:00 AM and 3:00 PM was spent by eating lunch and then napping. This is how players in my group replenish their energy and recover despite training every day.

Unfortunately, the home I stayed at was way too far from the place I trained, so I often spent together mall in changsha hunan

time browsing the mall or taking short naps on random benches and seats. I was always a little tired before each weight training and conditioning session.

Training like this had tremendous results, though. My quality of shot, consistency, and stamina all improved tremendously.

When I came back to Canada and trained at my usual club, I was noticeably more explosive on the court and played with a lot more speed and power.

You can receive these benefits too… without spending a few thousand dollars to go train in a foreign country because I’m going to share all the drills and exercises I did in China here in this blog post.

Badminton Drills And Exercises

The badminton drills and exercises I did in the Chinese badminton training program were fairly standard. We had various two-on-one, one-on-one, and multi-feed drills that were always designed to improve a particular aspect of play.

Drop Shot And Clearing Drills

I remember going back to the badminton training program in China, the coach focused a lot on drop shots and clears. He was focused on controlling play and pushing people around the court.

We were doing lots of two-on-one and one-on-one drills where players were only allowed to play drop shots, clears, net shots, and lifts. You could play drop shots, clears, and net shots anywhere. However, drive shots, push shots, smashes, and net kills were forbidden.

These drills were particularly tiring because they forced you to play longer rallies and move around more.

There are some variations of this drill as well. Sometimes, one person was not allowed to drop, which allowed him to be pressured more as longer rallies are forced.

Other times, one player was only allowed to drop allowing him to develop his drop shot better. Sometimes there were patterns built in to build anticipation skills correctly.

Generally, these drills were timed. Usually, each player will play for 10-minutes.

Two-On-One Attack Defense Drill

I talked about this drill a few times in the GGAB Fitness Training Regime across several days.

This drill is when one player can either play any shot or is limited on what he can play, depending on whether he’s practicing attack or defense.

Let’s look at attack first.

When the one player is practicing attack, he can play any shot. The two defenders, however, cannot play push shots, smashes, or net kills.

When the one player is practicing defense, the exact opposite happens. He cannot play push shots, smashes, or net kills, but the two players can play anything.

We did this drill a few times. It’s really good at developing your game sense.

This one was the same as the drop shot and clearing drills where we practiced about 10-minutes for each person.

Multi Shuttle Feeding Drills

We did lots of multi shuttle feeding drills in our badminton training program in China. To do these drills, you will have someone hitting or throwing shuttles to various locations. At the same time, the player on the other side will respond depending on the drill. There were different kinds of drills we did which I will list down here:

  • Random
  • Defense
  • Smash Net Kill
  • Net Shots

Let’s start with the random multi shuttle feeding drill.

 Random Multi Shuttle Feeding Drills

Like the name suggests, both the feeder and worker will hit shuttles entirely randomly. This builds reaction time and footwork speed.

Both the feeder and worker should do their best to replicate a real game situation through the drills. Keep things fast-paced, but not to the point where the worker can’t handle it.

In China, we did 1 set of 40, 1 set of 60, and then 1 set of 80 if we were focusing on building stamina or 3 sets of 20 to replicate a real game rally.

 Defense Multi Shuttle Drill

One of the drills I had never experienced before China was a drill that specifically trained defensive court movements.

This drill consists of the feeder standing on the same side as the worker tossing shuttles in various locations and the worker responding. These tosses will imitate drops, smashes, and push shots forcing the worker to get low and move fast like they’re playing defense.

Generally, we did 5 sets of 20 for this drill.

 Smash Net Kill Drill

Again, as the name suggests, this drill is focused on improving your smash and net kill. It also enhances your attacking footwork as in a game, after a smash, you will often be moving towards the front of the court.

With this drill, the feeder will hit the shuttle to the back and then hit it to the front after the worker smashes. Then repeat.

This is what the worker should be doing: Smash, net kill, smash, net kill, smash, net kill, smash, net kill, etc.

Again, 5 sets of 20 for this drill was what we did.

 Net Shot Drill

When we are close to the end of our sessions, we always like to do a little bit of cooldown drills, such as playing net shots. This drill is effortless to do.

The feeder will stand on one side of the net and throw shuttles over like a net shot or drop, and the worker will play a net shot back. It’s about practicing racket control and improving the quality of your net shots.

Players can also improve other shots at the net as well, like cross-court net shots, lifts, and flicks. It’s entirely up to you. There are no harsh restrictions. Thus, there isn’t really a set amount that you should do either.

Playing Badminton Games Drill

Occasionally, we also get drills where we are allowed to perform any type of shot at any time. The exercise is basically, “Play a regular match without the points.”

In a way, it’s not really a drill, but I’m just going to include it here as it’s not exactly the same as formal matches. For these drills, it’s the same as the two-on-one drills. Do them for about ten minutes per person.

Weight Training Like A Pro

The thing that differs high school badminton in China from high school badminton in Canada is weight training and conditioning. Before experiencing my badminton training program in China, I had hardly ever lifted weights before.

Most of the time, there wasn’t a disciplined workout. We were left to whatever we felt like doing. Here are some weight training exercises that we commonly did:

  • Bench press
  • Overhead press
  • Bentover row
  • One arm row
  • Bicep curls
  • Squats with kettleball
  • Squat jumps with kettleball
  • Calf raises with weights
  • Lunges with weights
  • One leg lunges
  • Wall sits
  • Crunches with weights
  • Wrist curls
  • Arm flicks
  • Core rotations
  • Leg extensions

Usually, we did whatever we felt like. Everyone is a little different and adjusted depending on what and how much they could do.

There was one day where we had a high-intensity interval training (HIIT) session with weights. Try it if you’re up to the challenge. Don’t get hurt, though!

HIIT Weight Training

One day, one of our coaches prepared various stations in which we took a place in. At each station, there was a different exercise. We start at any station and do the exercise for 25 seconds as fast as we can and then rotate. Then we do the next exercise for 25 seconds and keep rotating until we come back to the station we started at. Then after a 1-minute break, do another rotation. Do this 8 times.

Here are the exercises:

  • Overhead press (5 kg on each side)
  • Bicep curl (7.5 kg on each side)
  • Crunches with weights (7.5 kg)
  • Arm flicks (7.5 kg)
  • Leg extension (40 kg)
  • Core rotation (7.5 kg)
  • Squat jumps with kettleball (30 kg)

It’s incredibly tiring. My left arm was rendered completely useless for three days after doing this. The key is to go as fast as you can for each exercise and strictly maintain the breaks at 1-minute.

Badminton Conditioning In China

Weight training usually lasted for 1 hour. For the last hour left in our training sessions, we ran.

It often varied depending on the coach and the day. For example, on the day that we did HIIT weight training, our coach only had us run 4 laps of 200 meters.

Since it was never the same and often changed around, I will give you a few examples that you could try.

  1. 1 lap of 400m, 1 lap of 800m, 1 lap of 1200m, 1 lap of 1600m, 1 lap of 2000m
  2. 1 lap of 6000m
  3. 45-minute timed run

The first example is the hardest run. Each run will force you to change your pace while the other two examples are super easy once you find your own pace. I highly recommend giving the first example a try.

Now You Have The Badminton Training Program, Execute

I gave you a whole Chinese training regime that cost me over $2,000 for free. You know precisely what you have to do to get good at badminton. The question is, “Will you do it?”

I hope you enjoyed today’s article on a badminton training program in china. If you have any questions or comments, make sure you leave them down below! As always, good luck in your games and have a great day!

5 Ways To Improve Your Agility and Speed In Badminton

Agility and speed are critical to your badminton success. You’ll need speed and quickness to react and get to the shuttle. Otherwise, it’s going to land on your side, and you will lose. That’s pretty obvious but how do you actually improve agility and speed? In this post, I will talk about 5 ways to improve your speed and agility for badminton.

Joggingjogging to improve your speed

The first one is jogging. This one is mainly here to boost stamina which is one of the critical things for any sport. With increased endurance, you can generally play longer and outlast your opponent.

But one of the things with jogging is how light your footsteps are. Pay attention to how much sound is produced when your feet hit the ground. The louder the sound, the heavier your steps are. This means on a court, you will be terribly inefficient with footwork.

Try to make your footsteps as light as possible. Jogging helps you with this because unlike a sprint, you’re not pushing off the ground as hard and it’ll increase your ability to move around the court continuously.

If you can, get a 30-minute jog every day, it’ll boost your stamina lots, and you’ll generally feel more uplifted!


Continuing along with the idea of light footsteps, skipping helps give you a bounce kind of feeling that enables you to move around the court.

Skipping also improves how fast your feet can move and gives you good calf muscles to aid in getting to the shuttle.

You can get out a skipping rope and just skip like that, but there are also multiple variations you could try out.

To improve your agility, try skipping side to side and forward and backward with different timings. So like suddenly accelerate and slow down. This will simulate a real badminton match where you accelerate to hit the shuttle but slow down when moving back to the middle.


Shuffling is absolutely crucial to good badminton footwork.

When you move around the court, you’ll be shuffling most of the time so practicing shuffling outside of playing will help you improve your speed and control over the court.

With these drills, we need as much variation as possible. We need to shuffle backward, forwards, with jumps, etc.

Practicing shuffling in all forms will help us react in badminton and move more stable.

One of the things to remember when shuffling is to keep low and move your feet fast. Don’t do the slow shuffles. They won’t increase your speed. Focus on moving your feet quickly and keeping a low center of gravity, like you’re in a badminton rally.


Ah sprinting, the most known way of increasing your overall speed. This one is mostly common sense. Measure out 50 to 100 meters and dash that. Then take a break and do it again until you can’t do it anymore or you finished your set amount.

Another method is interval training. With this one, you would sprint for 5-10 seconds and then walk for 5-10 seconds and then sprint again. And you would do this continuously for a few minutes. Again it’s designed to simulate a real badminton match where you’re going to be in fast rallies for some time but and then a little bit of rest before another rally starts up.

Suicides are also great drills to do to increase speed and agility. Run back and forth and touch down on lines will help speed you up and increase the rate that you can switch directions at.

Combination Drills

The final method is to put all of these together. You can really do them in any combination you like, but I’ll give you a few that I like.

One drill I like is sprinting forward for 50 or so meters and then shuffling or jogging backward. This drill is excellent at increasing your speed and balance. It includes constant movements that are used in badminton matches.

Another drill you could try is the zig-zag run with skipping and suicides. In a gym, you should set up three stations. In the first station, put 5 to 10 pylons in a line. Set up the second station by leaving a skipping rope there. And the third station will not need any equipment.

agility training

With this drill, you’ll run through the stations starting with running zig-zag with the pylons. Then you’ll skip a few times. Finally, you’ll end off by doing suicides. Do this drill at max speed.


There are definitely more drills out there designed to increase your agility and speed. Let me know of any other ones down in the comment section!

The critical points of these drills are speed and pacing. Many of these movements are used in a real badminton game which is why practicing these movements isolated can help you speed up and stabilize your court footwork.

Then when you put it to max speed, you’re building speed and stamina. You should also check out drills for improving badminton footwork as well.

I hope you enjoyed this post on 5 ways to improve your speed and agility for badminton!

If you have any questions or comments, please leave them down below. As always, go out and play some badminton and have a great day!

4 Bodyweight Exercises for Badminton

If we really want to get good at badminton, we probably need to do extra exercises outside of playing badminton. Often times we also don’t want to spend hundreds, if not thousands, on weights and equipment. So here are 4 body weight exercises for badminton other than running.

Push Ups

Push ups are one of the most standard body weight exercises. It’s one of the easiest exercises to do to build muscle because it targets chest muscles, shoulders, triceps, abdominals, and the “wing” muscles underneath your armpit.

To do a push up, start off in a plank position with your pelvis tucked in, neck straight, and hands underneath your shoulders. Then you want to go down until your elbows bend at 90 degrees. Make sure to keep your back straight. Then you want to push yourself back to the original position.

There are a few variations you can do with push-ups too. If you find the standard push up too difficult, you can get on your knees and do them. On the other hand, if the standard push up is too easy, I encourage you to make it more difficult by adding claps in front or behind your back or even doing one handed push-ups.

A good start is 3 sets of 5 push-ups and you generally want to push it to at least 3 sets of 10.


Believe or not, abs are one of the muscles used to generate power in your overhead badminton shots. This is because when you smash, clear, and drop, you make a rotation to generate power and the power of that rotation comes from your abs. This is why working your abs is crucial and plus you get a great looking body!

Planks are one of my favorite body weight exercises for core muscles. To do a plank, start off with your elbows under your shoulders. Then push your body up and hold your chin close to your neck. Squeeze your muscles and hold this position.

Generally you should do around 3 sets of 20-30 seconds or 1 minute if you’re more advanced.

Pull Ups

Like the push-ups, pull ups are another great exercise for your upper body. While push-ups work out the front of your upper body mostly, pull ups will work out your back. Your back is another heavily used muscle in badminton. Every time you make an overhead swing, you have to push up your arms and use your back to propel yourself up a little.

The first step of doing a pull up is to find a bar that’s high up. Next you want to grab onto the bar with your hands slightly wider than shoulder width and facing away from you. You should be hanging all the way down at this step. Then you want to pull yourself up until your chin is above the bar, hold for a moment, and then lower yourself slowly.

Pull ups can be extremely difficult to do if you’ve never done them before, even for fit athletes so just try to do 1 in the beginning. As you advance, you should aim to do 3 sets of 5 pull ups or more.

Lunge Jumps

But what about the parts of the body that we use most in badminton? Not arms or back but the legs. While your legs are not going to make contact with the shuttle, they are the body parts allowing you to reach the shuttle. And what better way to exercise them (other than running) than to make movements that are actually used in games? A great exercise for your legs is lunge jumping.

Here’s how you lunge jump. First you want to start off with a lunge. Take a big step with your right or left leg and shift your weight forwards so that your heel hits the ground first. Then lower the leg you took a step with until its thigh is parallel to the ground and shin is approximately vertical (knee can go a little forwards but not past the toe). If you’re flexible enough, you can touch your other leg’s knee to the ground.

So now you have your lunge. To add in the jump, you would do a hop and switch your legs so that you end in another lunge except with your other foot in front. If jumping is too hard, you can stick to just alternating regular lunges.

Start with 10 lunge jumps on each foot and move to approximately 25.


Now you have 4 body weight exercises you can do for badminton. There are many more exercises you can do and these 4 are great to do with other exercises. Another note is that don’t do these exercises intensely every day. You want to make sure that you give your body plenty of rest. I recommend doing these exercises every other day so that your body gets at least 24 hours of recovery.

Make it consistent! Keep training and you will definitely get good at badminton. Improve your physical strength and stamina but don’t forget about technique! Make sure you read up on technique and practice that as well. On that note, if you have any questions or comments, please leave them below and as always good luck in your games and have a great day!