Badminton Agility Circuit Training

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the words circuit training engraved into a piece of wood

Agility circuit training is a highly effective method to enhance agility, speed, and quickness for badminton players. It involves performing a series of exercises in a circuit format, targeting different aspects of agility and incorporating a variety of movement patterns. The circuit format allows for continuous movement, mimicking the dynamic nature of badminton gameplay and improving overall fitness.

Agility Circuit Routine for Badminton

  1. Side-to-side shuffles – 10 repetitions.
  2. Squat jumps – 10 repetitions.
  3. Zigzag cone drills – 2 repetitions 
  4. Lateral Jumps/Skater jumps – 20 repetitions.
  5. Ladder drills – Perform 2 sets of ladder hops (one each leg), 2 sets of quick feet (stepping both feet into each space) and 2 sets of ladder jumps (jumping both feet into each space).
  6. Split Jumps – 20 repetitions.
  7. Double-unders – 50 repetitions 
  8. Box Jumps – 10 repetitions.

The Circuit: Perform the exercises in a circuit format, moving from one exercise to the next with 15-30 seconds rest between each exercise. Complete 2-3 rounds of the circuit, resting for 1-2 minutes between each round.

The Exercises

Side-to-side shuffles

Let’s start of nice and easy. Side step one way for 10 steps, then side-step back for another 10 steps.

Squat jumps

Standing with your feet shoulder width apart, move into a squat position by bending your knees until your thighs are parallel with the floor. Then explosively straighten your legs so that you jump into the air. When you land, immediately move into a squat position and repeat the exercise for 10 reps.

A girl doing a body weight squat in a gym

Zigzag cone drills

Set up 10 markers (cones, shuttles or even items of clothing) in a line each one pace apart. Complete the drill twice, going through the cones in both directions. Always facing forwards, first shuffle in and out of the cones forward. Then when you get to the end of the cones, shuffle through the cones moving backward. That is one repetition, do it twice.

Lateral Jumps/Skater jumps

Stand with your feet shoulder-width apart, maintaining a slight bend in your knees. Prepare to jump by slightly lowering your body and putting your weight onto one leg. Explosively push off, propelling yourself sideways. Land softly on the balls of your feet, absorbing the impact with your legs, and immediately jump back the other way.

Ladder drills

Ladder hops are performed by hopping into each square of the ladder using just one leg. Ladder jumps are performed by jumping both feet into each space. Ladder quick feet are performed by stepping both feet into each space as quickly as possible in a running motion.

For even more ladder drills check out our article 25 Best Agility Ladder Drills To Improve Your Agility

Split Jumps

Start by performing a forward lunge with your right leg forward. From this start position explosively jump up and swap your legs so that your left leg is now the forward leg in the lunge position. Land softly on the balls of your feet, absorbing the impact with your legs, and immediately jump again, switching the other leg to the forward position. Repeat the exercise for 20 reps

Double-unders

Double-unders are a challenging and advanced skipping (jump rope) exercise that involves spinning the rope twice under your feet with a single jump. To perform double-unders begin with a regular jump rope motion, swinging the rope over your head and jumping off the ground with both feet. As the rope passes under your feet on the first jump, quickly rotate your wrists to make the rope spin twice before you land. Time your jump carefully to allow the rope to complete two full rotations and pass under your feet twice before you land. Land softly on the balls of your feet and immediately prepare for the next double-under.

a man and a woman skipping with individual skipping ropes in an exercise class room

Scaling: if you are new to double-unders begin with 50 jumps using the rope. Why not add in one every now and then to practice too!

Box Jumps

A box jump involves jumping onto a sturdy platform, typically a box or step, and then jumping back down to the starting position. To perform a box jump stand facing the box with your feet shoulder-width apart. Prepare to jump by lowering your body into a quarter squat position, engaging your core and keeping your chest upright. 

A girl performing a box jump onto a wooden box

Explosively push off the ground with both feet, using your arms to generate momentum. Propel yourself upward to jump onto the box, ensuring your knees are tracking over your toes during the jump. Land softly on the box with both feet, absorbing the impact with your legs. Stand tall on the box, fully extending your hips and knees. Step or jump back down to the starting position, landing with a slight bend in your knees to absorb the impact.

Guidelines for designing personalized agility circuits

Skill level: Tailor the intensity and complexity of the circuit based on the player’s skill level. Beginners may start with fewer exercises and simpler movement patterns, gradually increasing the challenge over time.

Reps and sets: Adjust the number of repetitions and sets based on the player’s fitness level and training goals. You may increase or decrease the number of repetitions per exercise and sets per circuit depending on fitness level

Rest intervals: Allow for brief rest intervals between exercises or rounds of the circuit to maintain proper form and minimize fatigue. Rest for 15-30 seconds between exercises and 1-2 minutes between circuit rounds. This again may be adjusted to meet your fitness level to get the right intensity level.

Progression: As the player improves, increase the intensity and difficulty of the circuit by adding more complex exercises, increasing the number of sets, or reducing rest intervals.

Remember to prioritize proper technique and form during agility circuit training. Focus on quick, explosive movements, and maintain agility, balance, and control throughout each exercise. To minimize the risk of injury, always warm up before starting the circuit and cool down with light stretching afterward to promote recovery and flexibility. Ensure you have proper footwear that provides adequate support and cushioning. Listen to your body and avoid pushing beyond your limits. If you have any existing injuries or medical conditions, consult a healthcare professional before starting the training.

If you want to dive deeper into the world of agility training check out our other article Agility Training for Badminton Players: The Ultimate Guide.

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