All levels of athletes have multiple variations on how they wish to condition themselves, here is my take on the journey. The workout is broken down into Warm-up, Beginner, Intermediate, and Advanced. Depending on your level, you should add each level to your workout.

Warm-up:

All levels should start with at least a 5-10 minute warm-up, and 5 mins of dynamic stretching similar to what the body will be doing in training.

With 50 feet of distance in a straight line, complete the following:

2 laps of high knees
2 laps of “ side side jump” ( turn body to the side, shoulder facing the direction youre heading, shuffle twice then jump and high as possible while shooting that hands upward.)
2 laps of vine or kareoke
1 lap of lunges, slowly
3 laps of all full speed sprint.

Beginner Training: Learning the techniques of all basic swings for beginners.

Forehand overhead swing, forehand drive, backhand drive, forehand lift, backhand lift, forehand net, backhand net. Practice all swings at least 20 times.

- Training the footwork. Moving to all 6 corners with standard shuffle footwork. There are many variations and styles to footwork, focus on 1 style.

1) The front court footwork movement is called V front ( because the movement is moving upward diagonally with shuffling and a lung then moving back in a similar fashion to the starting point.) perform v front and practice lift swing for 2 minutes. Then repeat doing net swing.

2) Practice side to side. This is where you practice forehand and backhand drive swing with footwork. Do this for 2 minutes.

3) V back. V back are the 2 back corners. Practice moving back then swinging overhead and returning to the center. Do this for 2 minutes.

Break for 5 minutes

Feeding drills: beginner training takes a lot of single shot feeding before there is a pattern of feeding. Feeding means the coach hits a bird to the player higher for clears and slow for side court and front court. It is also single shot which means the coach focuses on one corner or side at a time, and the shots fed are giving the player enough time to move the section and perform the swing and movement properly. The goal isnt to hit shots with high quality, but more so to develop the muscle memory of all that is learned at a slow pace. How far the person clears ( hitting the bird from the back court to the other back court, or how hard the drive or how far the lift is not important at the this level. The most important aspect is the student can perform the techniques properly.

Example. Feed 10-20 birds to one corner. 1 at a time. Let the student shuffle, swing, then shuffle back, then repeat. Do this for each section.
Toward the end of the training and after the kids do other types of drills, they will need to do one last workout.

4 sets of:

10 push-ups
20 sit-ups
20 squats
20 lunges

Stretch out quads, hamstrings, abs and back afterwards.

Intermediate workouts:

As a player becomes more seasoned and conditioned, their training will advance along with the workouts involved. Weights will now be implemented. More advanced shots will be learned such as smash, backcourt drop and the variations, push shots from the front court, and net kill

Footwork drills are now harder. Since the student can now move around the court and swing properly. Shot quality is the next goal.

Similar feeding is implemented like beginner, but there will be more patterns and different shots and the coach will feed a little quicker depending on the players speed.

The coach will feed a 2 shot pattern and sometimes 3 and the student will need to follow.

Example: coach will feed 1 to the backhand net, then 1 to the forehand backcourt. The student will be instructed to perform a push then a smash then repeat.

Footwork drills. The drills will not be done slowly now the student can understand the footwork. Now they will do footwork with shuttles. There are many variations of this but i will provide a basic one.

6 birds placed at the corner. Lets say at the front court, starting at forehand, on the doubles line. The student will need to run or shuffle to the corner, pick up the bird, then dash to the next corner, lung and place the bird without it tipping over. The point of this is to improve their speed and strength. They can no pick up the shuttle then drop in on the floor once they reach the next corner, they must lunge fully and place it delicately just like in the sport. In badminton speed is important but control is necessary to challenge the opponent and not give them any chance to control you. If your shots are low quality, then the opponent does not need to move all the way to their corner to hit the bird, thus making the court smaller for them and also easier for them to return the shuttle, forcing you to work harder than needed.

Once all 6 birds are on the other side, the student must repeat the process and bring them back to same corner they were originally placed. This is done for all corners. And eventually there will be different patterns of this shuttle footwork drill.

The workouts. In badminton legs and core are paramount in playing a high level. It doesnt matter if you can hit hard or you have a strong grasp on strategy or delicate hand for control, movement comes first and if youre not in position to hit the shot, your shot quality will decrease and so will your speed back to the center. It important that the legs can handle this for maybe 30 minutes to and hour depending on the level of competition. But in intermed. Arm workouts will now be introduced.

4 sets of:

lunges with a 10-20lb weights
Bicep curls ( 15-25 lbs)
Tricep ext ( 15-25 lbs)
Wrist curls ( 5 lbs-10lbs)
10 burpees - 10-20 pushups
Lunges or frog jumps, up and down the court

Running distance and sprints need to be done outside the gym before training starts to enhance training, Run 2 miles and 10 laps of sprints all timed and evaluated so the student can try to surpass that time every week.

Advanced Athletes:

3 sets of:

(Sprints with workouts) use a timer.
Sprint 100 feet then do 10 push-ups then sprint back and do another 10 push-ups
Sprint again then do 10 burbees then back
Sprint again then do 10 squat jumps then back
Sprint again then do 10 sit ups then back

The final time for completing the 1 set, stop the time. Whatever time it took you to complete the 1st set, give yourself half that amount of time then rest. Repeat for 2 more sets.

Place 3 cones on the ground, have a coach ready with a tennis ball.

Student widens stance then does quick and short hops in a figure 8 around and in between the 3 cones while the coach tosses a tennis ball to the student. Do this for 3 sets about 90 seconds each set.

Wall sits:

1 leg wall sits. 3 sets of 2 minutes each

Set up 12 shuttle cock tubes in a row with about 2 feet in between each tube. Hop over each tube then run back to the starting point of each tube. Do this 10 times.

Squat jumps with a 30lb barbell on your shoulder. Jump as high as you can continuously without stopping 30 times. Do 3 sets of this.

Jump rope. Do singles for 1 minute. Doubles for 1 minute. Do 3 sets each

Set up a bench or something thats 1.5 feet high and place it next to something else the same height. Tie a string in between the 2 object then hop over the string with 1 foot only. Do this for 30 times for 3 sets each foot. 6 sets total.