An 8-week badminton training plan built with a real coach — the off-court engine behind faster feet, harder smashes and longer rallies.
Every week trains a different quality, in an order designed by a coach — so strength feeds power, and power feeds speed.
Build the leg strength base that powers every lunge, jump and sprint on court.
Steady-state conditioning so the third game feels like the first.
Explosive power for jump smashes and first-step reactions.
Court-speed drills — change direction faster than the rally.
Upper-body and core rotation behind a heavier smash.
Your week at a glance — guided sessions with sets, reps, rest timers and video coaching for every exercise.
40 sessions across 2 phases, tracked week by week and synced across your devices.
Real 8-week targets: +10–15 kg on your squat, 0.5 s off your T-drill, 2+ beep-test levels, +5 cm on your box jump.
Each week unlocks after you complete at least 3 sessions in the current one — progression you earn, not a calendar that scrolls past you.