Here is a series of exercises you can do to keep fit, flexible and strong for badminton.

Clearly do not do any exercise if you have been advised not to do so by a medical expert and if you have an injury work within your limits. You can also adapt the session accordingly.

Notes:
- For each exercise please do 30 seconds and have 15 seconds rest after the exercise before starting the next one. (Perhaps use an app like Tabata for the timings)
- Where an exercise is single leg, please do the weaker leg first, then take 15s rest and do the stronger leg second.
- Complete 3-4 rounds of each exercise in the session.
- Follow the sequence as laid out above. i.e. exercise 1 for 30s, rest 15s, exercise 2 for 30s, rest for 15s etc……
- Video links are included where possible for the exercises provided by Matt Luxton, a trainer based in Launceston.
- Try and do each session at least once per week.

Warm Up: https://www.youtube.com/watch?v=R1naU4ArIVE

Please use the first 3 exercises in this warm up video for 10 repetitions of each until 3 minutes is up or until you feel warm if it takes more than 3 minutes. This should be done before each of the sessions.

Session 1

1. Forward Lunges (with toe touch at front)
2. Wall Slides- http://www.youtube.com/watch…
3. Single Leg Hip Ups- http://www.youtube.com/watch…
4. Outside the hand Mountain Climbers- http://youtu.be/bcpfwz7gxYA
5. Forward and Backward Shuttles- https://www.youtube.com/watch?v=HF0-GLpNXCA

Session 2

1. Lateral Lunges (side to side)
2. Over Head squats – https://www.youtube.com/watch?v=maT-LT2jdGE

3. Single leg reaches- http://youtu.be/rj7LpyfTZJA
4. Reverse Lunges (with arm raises optional to help stretch hips) http://youtu.be/8XD91mQBkJk
5. Down and Ups http://youtu.be/p6whsam_UPs

Session 3

1. Rotational Lunges (behind you to 5 o’clock and 7 o’clock)
2. IYT lifts (lying face down, thumbs up)
3. T rolls (press up position)- last exercise in this video - https://www.youtube.com/watch?v=R1naU4ArIVE
4. Walking lunge with upper body twist (over forward knee) https://www.youtube.com/watch?v=oYSmJ0Y6un4
5. Broad Jumps - http://www.youtube.com/watch?v=24QAypJAB-w

Stretches: (20-30s per stretch)

https://www.youtube.com/watch?v=PxvxIvX0mcI

Foam Rolling: (appox 20-30 secs per body part)

https://www.youtube.com/watch?v=fvmyxzLakUU&t=4s

1. Calves (Hands and resting foot as pivot, toe in then out)
2. Hamstrings (again hands and resting foot as a pivot, working from just above the knee)
3. Glutes (sit on roller, foot on opposite knee, lean to side with foot up)
4. Quads (on to front, roller just above knee, on forearms, roll forwards and back)
5. IT Band (on side, resting on lower elbow, top leg bent and over the top, bottom leg straight. Use bent leg and top hand for support and pivot)