PROGRAM FOR 15-17 YEARS OLD

As athletes progress in their development, incorporating progressive overload into fundamental movement patterns becomes essential for building strength, stability, and resilience. This program focuses on full range of motion (ROM) exercises across different planes of movement, ensuring balanced muscle development and improved athletic performance.

By gradually increasing resistance and refining technique, athletes enhance their strength, coordination, and body control—key elements for excelling in badminton and reducing the risk of injuries.

Notes:

For example of progressive overload, please click here

Pullups.mp4

1) Pull up

Barbell RDL.mp4

2) Romanian deadlift

Full Squat.mp4

3) Full squat

Bench Press.mp4

4) Bench Press

Lateral Lunge.mp4

5) Lateral lunges

Prone Dumbbell Row.mp4

6) Prone Dumbbell Row

Single Leg RDL.mp4

7) Single Leg Deadlift or Skater Squat

Seated Shoulder Press.mp4

8) Shoulder Press

Click on your age-group:

Program for 9-11 years old

Program for 12-14 years old

Program for 18 Years Old and above

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