Badminton

General Benefits

• - high-skill cardio
• - coordination gains

What It Affects

Focus Areas: calves, quads, deltoids, forearm

Muscle Changes: better lower-body reactivity

Physical Qualities: agility, reaction speed

Rules and Technique

• - Split-step timing.
• - Compact recovery steps.
• - Wrist control.

Starter Plan

• - 2 technical sessions
• - 1 matchplay day
• - 1 mobility day

Nutrition Focus

• - quick carbs before matches
• - hydration