woman doing yoga at sunset

GGAB Fitness Training Regime – Day 17

Day 17 of the GGAB Fitness Training Regime is here! We are onto our third stability day. Let’s see what kinds of stretches and improvements I made for this day.

Before we get started, make sure you check out the Badminton Training Regime #2 – GGAB Fitness Training post if you haven’t already so you can gain a basic understanding of what we are doing.

Once you have done that, let’s get started on today’s post.

woman doing yoga at sunset

The Exercises

  1. Quick jog and stretch
  2. 10 sets of 20 pointing footwork
  3. Move forward 5 meters only using your toes
  4. Balance on 1-foot eyes closed for 1 minute for each leg
  5. Pelvic curl 10 times
  6. 3 sets of 10 shoulder flexibility exercises
  7. 3 sets of putting an arm and the opposite leg straight out from a crawling position for 30 seconds (doing both sides counts as 1 set)
  8. 3 sets of 30-second cobra stretches
  9. 1 set of 30-second vertical lunge both sides
  10. Hit a shuttle up 50 times no stopping on one leg and then switch legs
  11. 100 swings both forehand and backhand
  12. Stretch

Today was our balance and stability day. Our main goals were to increase the strength of some of the lesser trained muscles like those around the toes and ankles as well as improve balance and form throughout the body.

From day 10 of the GGAB Fitness Training Regime, I started to revamp the system to change a little bit.

Instead of trying to include more yoga and pilate exercises into this stability day, I found myself slowly modifying the activities to improve badminton control and technique.

I don’t know how much this will help our training overall, but I have been liking it.

Improving our badminton shots is one of the things that will help with our badminton skill massively. After all, the main goal is still to get good at badminton.

These badminton drills I added in are more complicated than I thought too.

Hitting the shuttle up 50 times in a row standing on one leg surprisingly burns. Plus all the hopping when the shuttle is just out of reach.

Diet and Sleep

Let’s talk about diet and sleep now.

Things are becoming more consistent now. Today, just like the last few days, I was able to get a full three meals.

Breakfast consisted of bagels and toast with peanut butter and some water. Then for lunch, I had plain bagelscrambled eggs with peppers and apricots. Then for dinner, I had rice with tofu and some beans.

Definitely improved me on eating more vegetables and fruit today.

For sleep, things have still been the same and will always be the same. I slept at 12 AM and woke up at 9 AM, and it looks like the same thing is going to happen today.

I did get to experiment with power napping a little bit more, though, and it definitely helps me get through the day. I slept about 20 minutes during the afternoon, and it certainly helped me keep my energy up for work.

I definitely recommend you give it a try. Many CEOs will power nap for about 20 minutes every 4 hours so that each 4-hour session of work gets as productive as it can be.

Thoughts and Feelings

Although things have been slowly improving, I still feel like this stability day is one of the weaker daysviktor axelsen out of the other training days. To some degree, it feels like I haven’t done anything.

What I think the stability day might be missing are more stretches. Although I list down quick jogs and stretches for warm-up and cooldown, dedicating an entire time to stretching might be a good idea.

Buying a few foam rollers is also something I’m thinking of doing. After watching a video of Viktor Axelsen warming up for training, it inspired me to make a few changes to my own practice.

In that video, he specifically said that he spends around 30 minutes to an hour just on rolling out all his muscles. I think that could be very beneficial to our training.

Increasing our flexibility and muscle range via rolling and stretching will definitely prevent more injuries as badminton matches, and training gets progressively more difficult.

So far, in all of our stability days, the most effective exercises have been balancing on one foot. It’s the exercise where we genuinely feel burns in our ankles. It is also the activity that is helping our split-step changes on the court.

Overall, this day is like a pseudo rest day which I actually like. So I don’t want to increase the intensity too much on this day because the next days are tremendous endurance and speed training days.


Alright, here are a few pictures and stats:

 Person 1:

person 1 day 17 back person 1 day 17 side person 1 day 17 front

person 1 day 17 side of legs person 1 day 17 back of legs person 1 day 17 front of legs

Weight: 116 lbs

 Person 2:

person 2 day 17 back person 2 day 17 front person 2 day 17 side

person 2 day 17 side of legs person 2 day 17 front of legs person 2 day 17 back of legs

Weight: 141 lbs


I’m writing this post a little too late now. I made everything a little bit shorter because of how tired I am and the need for me to still keep the right sleeping schedule.

If you have any questions or comments, please leave them down below! I will try to respond to them as soon as possible. As always, good luck in your games and have a great day!

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