Weights Training for Badminton Players

[@BadmintonInsight]

The bloopers are back! 😂 Do you guys have any other weights exercises that you think are great for badminton, and why? Please share below!

[@harrypeters1341]

Great video again guys. Looking forward to trying these out in the gym tonight!!

[@BadmintonInsight]

Thank you! Let us know how it goes!

[@BadmintonInsight]

Buy our 4 Badminton-Specific Weights Programmes: badminton-insight.com/4-badminton-specific-weights-programmes/ 🏸🏋️‍♀️

[@threlyfreek770]

Thank you so much, I bought these programs 3 weeks ago and already feeling lots of improvements! The first prog is idea, can't wait for the others

[@jona3000]

What kind of weights are required?

[@jayasurya7560]

Hi,I am JayaSurya from India.I saw your one of the videos in youtube which shows badminton weights training.I am a poor boy coming from a low class family struggling to improve my strength.So please can you get me that 4 badminton specific weights training programme.Since I can't afford the money which you represented in your website,so that's why I am asking Please if you get me,it would be a very big help to achieve my goals.Please reply this mail. Thanking you Yours sincerely JayaSurya.K

[@shunli797]

This is super useful!!! Always trying to find somebody sharing their weight exercises. Thanks for sharing!!!

[@BadmintonInsight]

Thank you so much! 😊 Glad you found it useful!

[@pectofux5305]

@@BadmintonInsight What weight medicine ball do you use ?

[@trendytrenessh462]

Thank you for providing justification behind how each exercise compliments the qualities required on court, great video.

[@BadmintonInsight]

Glad you enjoyed it :)

[@tonez295]

Fantastic content here. Much appreciated!

[@BadmintonInsight]

You’re welcome! Glad you’re enjoying it 😀

[@khangul5189]

Can you guys guide about the muscles involved in backhand clear, drop and smash? And how to strengthen them?

[@BadmintonInsight]

We already have done! Check out our shoulder strengthening video on our channel - you might have to scroll back a long way

[@khangul5189]

@@BadmintonInsight Thank u guys. Keep the good work up 🥰

[@Jamesrobert23]

It would be helpful if you tell us how many times we can do these exercises in a week.. great video As always👍

[@BadmintonInsight]

Thanks James! We would suggest doing weights training 2-3 times per week. We have uploaded 4 different full weight programmes onto our Patreon page (which are designed to be completed 2-3 times per week for a 4-week block each). Here's the link if you are interested! www.patreon.com/badmintoninsight

[@syedirfanajmal]

Can I do any of your paid 12 weight programs with a basic home gym (dumbells, bench, theraband)? And will I be provided some kind of a schedule for incorporating games, weight training, core workout, footwork, racket skills etc based on my needs?

[@DharmendraKumar-yo3ji]

Yes i feel badminton is a power game with control....for that,, these video is very helpful...

[@shunya8460]

How many reps and set should be done ? What should be the frequency of doing this exercises ?

[@RyeonLok]

gym golden numbers: 12reps 3 to 4 sets I hear it from somewhere that research finds 12reps 4sets is the optimum setup for growth.

[@BigWinsAllDay]

12 reps is optimal for hypertrophy, which is not what you want in badminton. 4-6 rep range is better for strength 👍

[@west9383]

why would you want to grow in badminton?

[@bettermebetterlife8975]

That's for big muscles, not strength, not endurance, which is what bodybuilders do, and it's the worst for other sports. Endurance is around 15-25 repetitions, light weights. Strength is 3-5 reps, heavy weights. These are just the basics, and I recommend you guys to do research.

[@syedirfanajmal]

@badminton central Which opinion in this thread do you agree with?

[@rohankurlapkar2025]

Thanku for details... Really appreciate your effort... Can u suggest one week workout plan with warmup and stretching... ?

[@BadmintonInsight]

Thanks Rohan, glad you enjoyed it! 👊🏼 A weekly plan depends on how many times you play on-court in the week. But we would definitely recommend warming up before every session and stretching after every session that you do!

[@BadmintonInsight]

You can check out our warm-up video here: kzbin.info/www/bejne/kHbQpYx8o92Nqs0 And our stretching video here: kzbin.info/www/bejne/nmHGpIqMqqeli7s

[@rohankurlapkar2025]

@@BadmintonInsight already followed.... And doing it regularly

[@rohankurlapkar2025]

@@BadmintonInsight we play daily....

[@mihirguddanti7243]

Do you guys do same type of exercise regularly ?And do you suggest me to weightlifting to do along with shoulder strengthening exercise regularly.?I already started doing the exercises regularly that you guys recommended .

[@LivethewayYouLike]

Hi, Nice video. Thanks. I have one question. What's the recommended medicine ball weight to do the slams?

[@BadmintonInsight]

Thank you and good question! We use a 5kg, but anything from 3kg to 7kg is good, ensuring you are able to generate good speed!

[@grahammorris1675]

Love the bloopers at the end, the ones on your Instagram page are also very funny 😂 You should have included them! Great weights exercises and well explained 👍🏻

[@BadmintonInsight]

Haha 😂 Thank you very much!

[@grahammorris1675]

Badminton Insight your welcome! Keep producing the videos, one every week is a good effort!

[@BadmintonInsight]

@@grahammorris1675 We hope to do so, it is taking a lot of time yes!

[@PatRick-mk4pm]

Thank you so so much for this video

[@BadmintonInsight]

You’re welcome Pat 😄

[@zeerak500]

Thanks but just one suggestion that use minimalist weights like medicine ball is not available at our club so what is the alternative?

[@BadmintonInsight]

You can achieve most of the same benefits using cable machines, just not the full body explosivity. For the 1st variation, you can kneel on the ground and with your your racket arm fully extended above your head bring it all the way down until it's next to your side! Make sure you're engaging your core too! For the 2nd variation (rotation slams into the wall), you can use any cable machines that your gym has and use two hands on the cable to rotate your body. The same pointers apply from the video. Hope this helps! 😊

[@achaladesilva3278]

Very helpful. Can you'll suggest some leg workouts too. Or have you'll already done it? I tried lifting heavier weights for legs and tried to speed up the excersise but now Im doing 11kg weight for leg pull and doing about 50laps 3 times. Is it ok to continue it?- Ive done heavier weights and I lost some overall movement recover speed. So after I started to do lower weights for legs the speed has increased.🤔🤔

[@openinnovation5858]

Keep rocking my dear friend love you from India Hyderabad

[@BadmintonInsight]

🤘🤘

[@suhritkumar6734]

Please do a video on how to maintain our body language while playing singles

[@BadmintonInsight]

Thanks for the suggestion!

[@liesjuliati6580]

Hi there. Thanks for the video. I wonder how long should you stop weight training session before a tournament?

[@fraggod7702]

We have to do whole body weight training or each 2 body parts like chest and shoulders,and other day back biceps ,as a badminton player i want to know

[@bency80]

How heavy should the slam ball be? I am intermediate to advance level player

[@LaurenceWilliamson]

Old but gold

[@BadmintonInsight]

Haha thanks Laurence!

[@arnavsharma9921]

What warmups should we be doing before these exercise ?

[@shadishvadivelu3166]

Very nice video. Kudos! At what age can a junior player start such weight training? Thanks

[@isyraps7175]

Is it good to include wrist mobility and strengthening exercises? Or maybe even adding grip training?

[@badmintonfizikaltraining5109]

Good training coach best of best coach 👍👍👍👍

[@BadmintonInsight]

Thanks a lot :D

[@badmintonfizikaltraining5109]

Tqvm coach do see my video clip ..my daughter's until today they never curry whieght lif age already 15 can give some info about curry whieght lif tqvm coach

[@inigodeaustria658]

Hello! On your weight training days, do you train badminton after or before? Or none at all?

[@velganapathy4355]

Hi it is very useful can we do this exercises and teraband exercise before starting the game and immediately play the batminton game? is there any break need after this exercise?

[@JenYangLim]

How heavy was the medicine ball you guys used? What is a good weight to use?

[@Podcastpo]

Any alternatives for the side ball slams?

[@kabirbatra]

I did this workout yesterday and I'm still super sore! Especially my back... I wonder if that is because of the medicine ball slams or because I was trying to do pullups

[@anwarrj7809]

Can you please make more videos about gum training for badminton players

[@BadmintonInsight]

We have just released 4 badminton-specific gym training programmes on our website! 💪🏼 You can buy them now for only around $5.20 - badminton-insight.com/shop/weights-programmes/

[@anwarrj7809]

@@BadmintonInsight ay bruv I'm broke lol don't got no money

[@BadmintonInsight]

We believe it's great value for money as it's 16 weeks of gym training specifically for badminton players, which will help you massively improve on-court! Considering the price of a gym membership or the price of a personal trainer, we think this is a very affordable price 😄

[@inigoxd]

@@anwarrj7809 bruh

[@Daisyworld234_]

Any alternative to smashing balls? Can’t do that without creating loud noise to neighbors.

[@kcbadminton]

Hi, how many times in a week we should do strength training?

[@lmaofao9071]

Try holding onto a bench while doing arm row

[@BadmintonInsight]

Yes we do also do this! Thanks 😀

[@Sainterinho]

Is there some replacement exercise that we can do at home instead of medicine ball slams? Thank you!!!

[@BadmintonInsight]

Hi there, a bag of sand can sometimes work if you can get hold of one! If not then basically any object around the same size weighting 2-6 kg that won't break! Best thing we can think of is a 5L water bottle filled up half full. Let us know if you think of anything else you can use! 😀

[@Sainterinho]

@@BadmintonInsight ah I meant is there some other exercise that I can do in the apartment. I dont want to throw 5kg thing to the ground :D ... not replacement for ball but exercise as a whole.

[@BadmintonInsight]

Oh sorry my mistake, your question makes a bit more sense now! We would probably say a quick sit up with your arms above your head! There are also lots more explosive ab and leg exercises you can do which are slightly similar. Let us know if you would like more examples of these!

[@Sainterinho]

​@@BadmintonInsight Thank you!!! I ll do those explosive exercises... btw, it is a great channel. Contents and the way you narrate and explain is very good. Hope your channel will reach more numbers soon.

[@BadmintonInsight]

@@Sainterinho No problem, let us know how you get on! Thank you very much, we hope so too 😀

[@harshahettiarachchi8054]

Thanks

[@BadmintonInsight]

You’re welcome! 😆

[@prathamagarwal2976]

How much max weight for legs...pls give some suggestion

[@BadmintonInsight]

It depends which exercise you are doing and also your previous experience in lifting weight / how strong you are in general. On squats maybe start with just under your body weight and then build it up

[@prathamagarwal2976]

@@BadmintonInsight is there any limit or should we just try to increase weight over a period of time???pls rply

[@juicypie3058]

should i do more reps on my non dominant arm?

[@BadmintonInsight]

We’d recommend doing the same! :-)

[@harrytrueman4216]

What's a good exercise to generate power for over head clear

[@BadmintonInsight]

We'd recommend any of the theraband exercises we recommend in our Theraband video!

[@yashnaresh5346]

Hi sir just wanted to ask if it is okay for 17 year old to focus on these exercises or should he focus on court drills more ?

[@BadmintonInsight]

17 is a great age to get strong for the transition to senior badminton! Of course developing on court skills is also very important. A balance of the two is what we would suggests. Some 17 year olds may be very strong and need to mainly focus on on-court drills whereas some may be weaker therefore spend a little more time on the physical training. Hope that helps

[@yashnaresh5346]

Appreciate it very much 😊❤️

[@subhamthemusicalguy8851]

Great video

[@carpediem6128]

Beginner here. Can i do these weight exercises even if i have a big game on the next day?

[@BadmintonInsight]

You can but we wouldn’t recommend making it too difficult as if you are not conditioned to these exercises you will be stiff!

[@carpediem6128]

@@BadmintonInsight thank u sm!!! Btw, very helpful content!👍👍

[@banumathithirunarayanan1549]

I'm a 49 yr old women playing in veterans. How much weights and repetitions are required for my age

[@BadmintonInsight]

Awesome! 💪🏼 keep the repetitions at what we suggest, and do the weight that is slightly difficult for you!

[@banumathithirunarayanan1549]

@@BadmintonInsight Thank you 👍

[@banumathithirunarayanan1549]

How much weights of your age can do?

[@jeniferrabago5425]

Is this work out should be done everyday?

[@BadmintonInsight]

We do weights training 3x per week :)

[@johnrhayielmendoza5499]

how mang reps and sets should be done??

[@subhamthemusicalguy8851]

Could you please what shoes are these?

[@04christiancatacutan80]

How many times do you strength train a week?

[@joacinhof3style37]

I mean in short it's plyometrics right? High speed low resistance low(er) reps.

[@BadmintonInsight]

It depends what phase of training we are in - if we are in an explosive power phase, then yes you should do high speed and low reps! We do this phase often

[@joacinhof3style37]

@@BadmintonInsight Ey! How much of the training is focused on endurance, considering strength, explosiveness and endurance are different traits? Like is it something you work on every training at the end or something?

[@BadmintonInsight]

@@joacinhof3style37 do you mean our on court training or weights?

[@joacinhof3style37]

@@BadmintonInsight I mean do you do much conditioning outside of court training?

[@BadmintonInsight]

Yes we do weights training 3x per week, and an off-court physical session (e.g. bike or run) 2x per week! 😄

[@paolohalasan-usa5888]

Hi guys do we need to this every day?

[@BadmintonInsight]

We do weights 3x per week 😃

[@abhilakshsingh5043]

how many reps and set to do

[@BadmintonInsight]

It depends what phase of training you are in! If you want to improve your endurance you should do more reps (12-16) and if you want to improve explosive power then less reps (4-8) and 3-4 sets of each. We go into more detail on our weights programmes on our website which we have linked in the description :)

[@seshubadmintoncoaching574]

Weekly how many times sir please tell me sir 🙏

[@BadmintonInsight]

2-3 😊

[@zhonglishusband6988]

Do you guys gradually increase the weight of your equipment or is there a point where you just maintain the same weight?

[@xxWidex]

What weight do you use for the medicine ball?

[@BadmintonInsight]

5 or 7kg for slams and 3kg for rotations!

[@seventymm977]

How many reps and sets...hoe many days a week

[@guusvandervlugt3929]

It's unsafe to practice without secured weights on the bar. In case you lose your balance the weights might slide off causing danger of injuries

[@BadmintonInsight]

Thanks for the comment Guus! We would of course recommend people securing weights on the bar. We have been lifting weights for over 10 years now so have experience in managing this, especially with light weights as we had in the video. We were also trying to reduce touch points in the gym due to Covid haha

[@jatinnaik9143]

Sir how much weight can I lift at an age of 16

[@BadmintonInsight]

You should start off with light weights and be careful building it up as you will still be growing! The weight will of course vary between exercises. Check out our website for more information including a blog post on weights training and downloadable programmes :) - badminton-insight.com

[@jatinnaik9143]

@@BadmintonInsight thankyou sir for guidance

[@KY-xz9yb]

my neighbors are not happy with the medball slams

[@amit4266]

ohh that was 7time Mr.⭕lympia Phil heath😂😂🏸

[@BadmintonInsight]

Haha yep! 😄

[@acthangadurai8899]

How many rep do

[@BadmintonInsight]

It depends what phase of training you are in! If you want to improve your endurance you should do more reps (12-16) and if you want to improve explosiveness then less reps (4-8)

[@pirategaming2938]

❤❤❤❤❤❤

[@jonathantocol01]

How about for begginers❔❔🤔🤔🏸🏸

[@BadmintonInsight]

Less weight and reps! And focus more on bodyweight badminton movements

[@jonathantocol01]

@@BadmintonInsight in short i need a "PRESENT OF MIND EVERYDAY IN 🏸🏸🏸🏸" CORRECT☑️