1.

Introduction to Weight Training

Aim: This programme is an introduction to weight training for badminton players.

Sets +
Exercise Notes Video Demonstration Week 1 Week 2 Week 3 Week 4
Repetitions

Walking Lunges Walk 20 meters, lunging on https://youtu.be/5qN8zFrfhmQ S: 2

alternate legs.

Kettlebell Swings Swing a kettle bell through your https://youtu.be/OSltrcQTNOw S: 2

legs up to eye level. Make sure to R: 18
drive your hips forward and keep
your back straight with your
shoulder squeezed back.
Activation
Glute Bridge Lie on your back with both feet on https://youtu.be/ehUhDG9i1j0 S: 2
the oor with your knees bent at R: 12
around 90 degrees. Push your hips
upwards so that your quads are in a
straight line with your body. Lower
your body back down to the oor
and repeat.

Lateral Skater Jumps Bound sidewards from one leg to https://youtu.be/zOLJlqri6m0 S: 2

another with a controlled landing. R: 10 (5 each
side)

4-Point Balance Balance on one leg and touch 4 https://youtu.be/Kx-PlcZzyCQ S: 2

points with your other leg whilst R: 4x round on
Balance and remaining in control of your body. each leg
Plyometrics The 4 points are 12 o’clock, 3/9
o’clock, 6 o’clock and then round
the back of your standing leg a 5/8
o’clock.

Tuck Jumps for Height Rebounding vertical jumps tucking https://youtu.be/8n8dhRTGPck S: 2

your legs up. R: 8

Superset 1

Back Squat (With Barbell) Make sure you lower to a 90 degree https://youtu.be/Qzfs-poEFvw S: 3
angle. Try to prevent your knees R: 6
from collapsing inwards or
outwards, keep pushing through
your heels with your chest up and
core engaged. Start with a light
weight and build it up, if you like
you can do a few warm up sets.

Elevated Single-Leg Glute Use a bench or any at object at https://youtu.be/yi_8cOREUMs S: 3

Bridge knee height. Make sure you fully R: 8 each leg
extend your hip as you lie on your
back and drive up through your
heel.

Superset 2

Deadlifts Grab the bar with an overhand grip https://youtu.be/lZlALBtaTNQ S: 3

with your back straight, lift to hip R: 5
height keeping your chest up. Also
make sure you squeeze your
shoulder blades back. The bar
should be close to your shins as
you move up.

RDL Start with the bar o the ground at https://youtu.be/DpHumnoZNLg S: 3

waist height, arms straight. Keep R: 6
your back arched / extended as
you lower. Keep your knees slightly
bent and the bar close to your legs.

Strength Medicine Ball Side Slams Kneeling down with your hips Shown on our Weights Training S: 3
facing forwards rotate your video at 2:08. R: 6 each side
shoulders one way and then https://www.youtube.com/watch?
explode to throw the ball sidewards v=U-HFmu4Nm04&t=2m08s
into the wall. This is a kneeling
exercise to create the separation
between your lower body and
upper body - something we need to
be able to do when smashing to
create that fast rotation!

If you don’t have a medicine ball do

weighted Russian twists.

Superset 3

Single-Arm Dumbbell Row Place one hand on a bench, with Shown on our Weights Training S: 3
your back straight and your other video at 3:11. R: 8 each arm
arm straight down. Pull the https://www.youtube.com/watch?
dumbbell up towards your chest. v=U-HFmu4Nm04&t=3m11s
Make sure you are using the back
of your shoulder here.

Theraband External Set your shoulder back and keep Shown on our Shoulder S: 3
Rotations your elbow at a 90 degree angle as Strengthening video at 1:30. R: 15 each arm
you rotate away from you. https://www.youtube.com/watch?
v=avLKEV7xOjM&t=1m30s

Single-Leg Calf Raises Stand on a step with half of your https://youtu.be/fPpYCKs8PcY S: 3

foot o the edge. Lower down and R: 12 each leg
up trying to achieve a good range
every time. This should be done
without a weight as you are
focusing on a full range.
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 2. Strength Endurance
Aim: This programme will help you to improve your muscular endurance. It is really important that before lifting heavier weights or trying to get stronger that you build a good
foundation, getting conditioned to speci c movements by doing high repetitions. It is a similar philosophy to why 1500 meter runners will regularly run distances a lot longer than this
in their training - you need to put the miles in! This programme will also help to condition you for long rallies and long matches - you never want to lose because your muscles got too
tired!

Sets +
Exercise Notes Video Demonstration Week 1 Week 2 Week 3 Week 4
Repetitions

Clockwork Lunges Lunge forwards, diagonally, Shown in our Warm-Up video at S: 2

sidewards and backwards. 2:27 - https://youtu.be/MTX- R: 8 each leg
Rebound quickly out of the lunge, CAy0WRY?t=147 (2x round each
perform on both legs. leg)

Glute Bridge Lie on your back with both feet on https://youtu.be/ehUhDG9i1j0 S: 2

the oor with your knees bent at R: 20
around 90 degrees. Push your hips
upwards so that your quads are in a
Activation
straight line with your body. Lower
your body back down to the oor
and repeat.

Adductor Activation Lie on your back and alternately Shown in our Warm-Up video at S: 2
bring one leg straight across your 1:05 - https://youtu.be/MTX- R: 3 cycle on
body, back down to the oor, and CAy0WRY?t=65 each leg
then bring your leg straight to the
other side.

Lateral Skater Jumps With This is similar to a lateral jump https://youtu.be/J2D1SlyvQpE S: 2

Curtsy however upon landing you reach R: 12 (6 each
your non-landing leg round the leg)
back of your landing leg and
perform a ‘curtsy’.

Single Leg Arabesque Standing on one leg with your knee Shown in our Warm-Up video at S: 2
slightly bent, slowly bring chest 2:02 - https://youtu.be/MTX- R: 10 each leg
towards oor, extending the CAy0WRY?t=122
Balance and
opposite leg and keeping the back
Plyometrics
in a neutral position and the hips
level. Slowly return to an upright
position.

Calf Jumps Jump on your toes repeatedly https://youtu.be/hUq9nEyNx6I S: 2

without your heels touching the R: 20
ground. You are aiming for both
minimal contact time on the ground
and height.

Superset 1

Back Squat (With Barbell) Make sure you lower to a 90 degree https://youtu.be/Qzfs-poEFvw S: 4
angle. Try to prevent your knees R: 12
from collapsing inwards or
outwards, keep pushing through
your heels with your chest up and
core engaged. Start with a light
weight and build it up, if you like
you can do a few warm up sets.

Split Squat Hold (With Maintain a deep lunge position https://youtu.be/NYgs3_tKCX8 S: 4

Weight) whilst holding a weight (dumbbell R: 45 seconds
or plate). Do 2 sets of 45 seconds
with your right leg in front, and 2
sets of 45 seconds with your left
leg in front.

Superset 2

Lateral Lunges With Barbell With a barbell on your back, lunge https://youtu.be/i_8N7kjXcUI S: 3
out to the side with your feet still R: 12 each leg
facing forwards and your knee
should be in line with your big toe.
Your other leg should remain
straight, and power back into a
Strength standing position.

Hip Thrusters Place a weighted barbell over your https://youtu.be/USZkVUfNnVI S: 3

hips and add some cushioning in R: 8
between the bar and your hips.
Fully extend your hips with your
feet at on the oor.

Superset 3

Single-Arm Cable Row Stand facing the cables, allow your https://youtu.be/g6wKBm6Seyw S: 3
shoulder to ‘fall’ forwards. As you R: 12 each arm
pull your elbow back, set your
shoulder back and squeeze your
shoulder.

Press-Ups We’re sure you know how to do a https://youtu.be/zg-lMsrv4bQ S: 3

press-up! Just make sure your R: 18
elbows don’t go out to the side and
squeeze your hands into the oor.

Single-Leg Calf Raises Stand on a step with half of your https://youtu.be/fPpYCKs8PcY S: 2

foot o the edge. Lower down and R: 18 each leg
up trying to achieve a good range
every time. This should be done
without a weight as you are
focusing on a full range.
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 3. Strength
Aim: This programme will help to build strength in the major muscles and movements that you use in badminton.

Sets +
Exercise Notes Video Demonstration Week 1 Week 2 Week 3 Week 4
Repetitions

Walking Lunges Walk 20 meters, lunging on https://youtu.be/5qN8zFrfhmQ S: 2

alternate legs.
Kettlebell Swings Swing a kettle bell through your https://youtu.be/OSltrcQTNOw S: 2
legs up to eye level. Make sure to R: 18
drive your hips forward and keep
your back straight with your
shoulder squeezed back.

Activation Banded Clams Wrap the theraband around your https://youtu.be/sQvlz-qWFM4 S: 2

knees, lie on your side and bring R: 12 each side
your knees into a 90 degree angle.
Whilst keeping your feet together,
lift up your top knee by squeezing
your glutes.
If you don’t have a suitable band
then place a light weight on the
outside of your knee to provide
some extra resistance.

Single Leg Hop and Hold Hop on 1 leg aiming for good https://youtu.be/PYtgFY1K-Ms S: 2
height and distance on each jump. R: 6 each leg
However you must be able to
control the landing. Do 6 repetitions
on 1 leg, then switch to the other
leg.

Box Jumps In a standing position, squat down https://youtu.be/g6XU2 -o4Q S: 2

Balance and and jump out of the squat fast, R: 6
Plyometrics landing on the box. Step down and
repeat. Make sure you are landing
with your legs at 90 degree or
more.

Bosu Ball Balance On a Bosu Ball, balance on 1 leg https://youtu.be/bjMKlxkxJwQ S: 2

for 20 seconds then change legs. R: 20s each leg
You can also do this whilst throwing
and catching a ball with a partner.

Superset 1

Back Squat (With Barbell) Make sure you lower to a 90 degree https://youtu.be/Qzfs-poEFvw S: 3
angle. Try to prevent your knees R: 8
from collapsing inwards or
outwards, keep pushing through
your heels with your chest up and
core engaged. Start with a light
weight and build it up, if you like
you can do a few warm up sets.

Single Leg Swiss Ball Place one leg on the top of a Swiss https://youtu.be/0lSQKzEwMyE S: 3
Hamstring Curls ball and the other leg in the air R: 8 each leg
above it. Then, push your hips up
using your hamstrings as you
extend your leg out.

Superset 2

Weighted Lunges (with Lunge down and then power back Shown in our Weights Training S: 3
barbell) up to a standing position and video at 1:08. R: 5 each leg
repeat on the other leg. https://www.youtube.com/watch?
v=U-HFmu4Nm04&t=1m08s

Hip Thrusters Place a weighted barbell over your https://youtu.be/USZkVUfNnVI S: 3

hips and add some cushioning in R: 6
between the bar and your hips.
Fully extend your hips with your
feet at on the oor.

Strength Superset 3

Bench Row Bench Row - Set up as shown in Bench Row - https://youtu.be/ S: 3

the link on the right, pull weight up vJwXl8azGCI R: 8
to touch the bench squeezing your
shoulder blades together.

Alternative Exercise: Horizontal Horizontal Row - https://youtu.be/

Row - If you don’t have the Bench a0G0puM-Y6Q
Row equipment, you can do a
Horizontal Row! Place a bar in the
middle of the rack, lie on your back,
put your feet at on the oor at 90
degree angle and pull yourself up to
the bar.

Weighted Press-Ups This is a standard press-up https://youtu.be/8KdxnqGw6No S: 3

ensuring good technique however R: 8
with a weighted plate on your back.
You can place this on your back
yourself or ask a friend to do it for
you. If you can’t manage a
weighted press-up, start with a
standard press-up.

Single Leg Eccentric Calf At the top of a calf raise with your https://youtu.be/URaRyR3SEB8 S: 3
Hold With Weight knee slightly bent, hold this R: 20 seconds
position. This applies continual each leg
force through the calf and is great
for strengthening the achilles.
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 4. Explosive Power
Aim This programme will help to improve your speed and explosive power around the court. This focuses on lower repetitions so that you can maximise your explosive power in each exercise.
You would do this programme in the nal build up to a tournament or competition.

Sets +
Exercise Notes Video Demonstration Week 1 Week 2 Week 3 Week 4
Repetitions
Adductor Activation Lie on your back and alternately Shown in our Warm-Up video at S: 2
bring one leg straight across your 1:05 - https://youtu.be/MTX- R: 3 cycles
body, back down to the oor, and CAy0WRY?t=65 on each leg
then bring your leg straight to the
other side.

Glute Bridge Lie on your back with both feet on https://youtu.be/ehUhDG9i1j0 S: 2

the oor with your knees bent at R: 20
around 90 degrees. Push your hips
Activation
upwards so that your quads are in
a straight line with your body.
Lower your body back down to the
oor and repeat.

Clockwork Lunges Lunge forwards, diagonally, Shown in our Warm-Up video at S: 2

sidewards and backwards. 2:27 - https://youtu.be/MTX- R: 8 each leg
Rebound quickly out of the lunge, CAy0WRY?t=147 (2x round
perform on both legs. each leg)

Vertical Jumps Bodyweight squat jumps for https://youtu.be/hOhZGN_JASU S: 2

maximal height, therefore you R: 6
should not quickly rebound.

Single Leg Arabesque Standing on one leg with your knee Shown in our Warm-Up video at S: 2
slightly bent, slowly bring chest 2:02 - https://youtu.be/MTX- R: 6 each leg
towards oor, extending the CAy0WRY?t=122
Balance
opposite leg and keeping the back
and
in a neutral position and the hips
Plyometrics
level. Slowly return to an upright
position.

Split Squat Jumps From a lunge jump into a lunge on Shown on our Leg Strength video S: 2
your opposite leg and repeat, again at 2:03. R: 8 (4 on
for maximal height. https://www.youtube.com/watch? each leg)
v=0hHNet25ddI&t=2m03s

Superset 1

Explosive Back Squat Make sure you lower to a 90 https://youtu.be/pWrInqHiQvY S: 3

degree angle and move quickly R: 5
through the motion. Keep your
chest up and core engaged. Start
with light weight and build it up, if
you like you can do a few warm up
sets.

Nordic Hamstring Curls In a high kneeling position, get https://youtu.be/ZBdDWPkZiGQ S: 3

someone to hold your ankles rmly R: 4
into the oor as you lower your
chest down to the ground. Try to go
as low as you can without
dropping.

Superset 2

Step-Up With Overhead Step onto a box with one leg and Shown on our Weights Training S: 3
Dumbbell Press drive up, driving your other leg up video at 2:32. R: 4 each leg
into a 90 degree angle. At the same https://www.youtube.com/watch?
time as you drive your other leg up, v=U-HFmu4Nm04&t=2m32s
press your arm with a dumbbell
directly over your head (the weight
should be in the opposite arm to
the leg on the box).

Strength Overhead Medicine Ball Bring a medicine ball over your Shown on our Weights Training S: 3
Slams head with straight arms. Slam the video at 1:44. R: 6
ball down into the oor, using your https://www.youtube.com/watch?
legs to generate extra force. v=U-HFmu4Nm04&t=1m44s

Superset 3

Bent Over Barbell Row With your knees slightly bent, and https://youtu.be/s2fwJFssqVM S: 3
back straight in a 45 degree angle, R: 6
pull the barbell up from your hip
height to your chest. Make sure
you are engaging the back of your
shoulders

Standing Single-Arm Shoulder In a standing position, start with a https://youtu.be/w8Cfh7Q2vgM S: 3

Press dumbbell in your hand at shoulder R: 5 each
height. Press the weight above arm
your head, and then bring the
weight back to shoulder height in a
controlled manner. Repeat on the
other arm to complete the set.

Weighted Single-Leg Calf This can be achieved in di erent https://youtu.be/tuddv6Ebeak S: 3

Raises ways - either on a leg press R: 12 each
machine or by holding a weight in leg
your hand. Make sure you go
through the full range at both the
bottom and top and place equal
load through both legs.
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 Exercise Names, Tips and Demonstrations
This is a complete list of all of the exercises in these 4 Weights Programmes and 2 Circuits.

Exercise Name Tips Video Demonstration

1 4-Point Balance Balance on one leg and touch 4 points with https://youtu.be/Kx-PlcZzyCQ
your other leg whilst remaining in control of
your body. The 4 points are 12 o’clock, 3/9
o’clock, 6 o’clock and then round the back of
your standing leg a 5/8 o’clock.

2 Adductor Activation Lie on your back and alternately bring one Shown on our Warm-Up video at 1:15.
leg straight across your body, back down to https://www.youtube.com/watch?
the oor, and then bring your leg straight to v=ZEmtYFnxZtk&t=1m15s
the other side.

3 Back Squat (With Barbell) Make sure you lower to a 90 degree angle. https://youtu.be/Qzfs-poEFvw
Try to prevent your knees from collapsing
inwards or outwards, keep pushing through
your heels with your chest up and core
engaged. Start with a light weight and build it
up, if you like you can do a few warm up
sets.

4 Banded Clams Wrap the theraband around your knees, lie https://youtu.be/sQvlz-qWFM4
on your side and bring your knees into a 90
degree angle. Whilst keeping your feet
together, lift up your top knee by squeezing
your glutes.
If you don’t have a suitable band then place
a light weight on the outside of your knee to
provide some extra resistance.

5 Bench Row Bench Row - Set up as shown in the link on Bench Row - https://youtu.be/vJwXl8azGCI
the right, pull weight up to touch the bench
squeezing your shoulder blades together. Horizontal Row - https://youtu.be/a0G0puM-
Y6Q
Alternative Exercise: Horizontal Row - If you
don’t have the Bench Row equipment, you
can do a Horizontal Row! Place a bar in the
middle of the rack, lie on your back, put your
feet at on the oor at 90 degree angle and
pull yourself up to the bar.

6 Bent Over Barbell Row With your knees slightly bent, and back https://youtu.be/s2fwJFssqVM
straight in a 45 degree angle, pull the barbell
up from your hip height to your chest. Make
sure you are engaging the back of your
shoulders

7 Bosu Ball Balance On a Bosu Ball, balance on 1 leg for 20 https://youtu.be/bjMKlxkxJwQ

seconds then change legs. You can also do
this whilst throwing and catching a ball with a
partner.

8 Box Jumps In a standing position, squat down and jump https://youtu.be/g6XU2 -o4Q
out of the squat fast, landing on the box.
Step down and repeat. Make sure you are
landing with your legs at 90 degree or more.

9 Calf Jumps Jump on your toes repeatedly without your https://youtu.be/hUq9nEyNx6I

heels touching the ground. You are aiming for
both spring (minimal contact time on the
ground) and height.

10 Clockwork Lunges Lunge forwards, diagonally, sidewards and Shown in our Badminton Warm-Up video at
backwards. Rebound quickly out of the 2:48.
lunge, perform on both legs. https://www.youtube.com/watch?
v=ZEmtYFnxZtk&t=2m48s

11 Deadlifts Grab the bar with an overhand grip with your https://youtu.be/lZlALBtaTNQ
back straight, lift to hip height keeping your
chest up. Also make sure you squeeze your
shoulder blades back. The bar should be
close to your shins as you move up.

12 Elevated Single-Leg Glute Bridge Use a bench or any at object at knee height. https://youtu.be/yi_8cOREUMs
Make sure you fully extend your hip as you
lie on your back and drive up through your
heel.

13 Explosive Back Squat Make sure you lower to a 90 degree angle https://youtu.be/pWrInqHiQvY
and move quickly through the motion. Keep
your chest up and core engaged. Start with
light weight and build it up, if you like you
can do a few warm up sets.

14 Glute Bridge Lie on your back with both feet on the oor https://youtu.be/iOdQObmv4Po
with your knees bent at around 90 degrees.
Push your hips upwards so that your quads
are in a straight line with your body. Lower
your body back down to the oor and repeat.

15 Hip Thrusters Place a weighted barbell over your hips and https://youtu.be/USZkVUfNnVI
add some cushioning in between the bar and
your hips. Fully extend your hips with your
feet at on the oor.

16 Kettlebell Swings Swing a kettle bell through your legs up to https://youtu.be/OSltrcQTNOw

eye level. Make sure to drive your hips
forward and keep your back straight with
your shoulder squeezed back.

17 Lateral Lunges (with barbell) With a barbell on your back, lunge out to the https://youtu.be/i_8N7kjXcUI
side with your feet still facing forwards and
your knee should be in line with your big toe.
Your other leg should remain straight, and
power back into a standing position.

18 Lateral Skater Jumps Bound sidewards from one leg to another https://youtu.be/zOLJlqri6m0
with a controlled landing.

19 Lateral Skater Jumps With Curtsy This is similar to a lateral jump however upon https://youtu.be/J2D1SlyvQpE
landing you reach your non-landing leg round
the back of your landing leg and perform a
‘curtsy’.

20 Medicine Ball Side Slams Kneeling down with your hips facing Shown on our Weights Training video at 2:08.
forwards rotate your shoulders one way and https://www.youtube.com/watch?v=U-
then explode to throw the ball sidewards into HFmu4Nm04&t=2m08s
the wall. This is a kneeling exercise to create
the separation between your lower body and
upper body - something we need to be able
to do when smashing to create that fast
rotation!

If you don’t have a medicine ball do weighted

Russian twists.

21 Nordic Hamstring Curls In a high kneeling position, get someone to https://youtu.be/ZBdDWPkZiGQ

hold your ankles rmly into the oor as you
lower your chest down to the ground. Try to
go as low as you can without dropping.

22 Overhead Medicine Ball Slams Bring a medicine ball over your head with Shown on our Weights Training video at 1:44.
straight arms. Slam the ball down into the https://www.youtube.com/watch?v=U-
oor, using your legs to generate extra force. HFmu4Nm04&t=1m44s

23 Press-Ups We’re sure you know how to do a press-up! https://youtu.be/zg-lMsrv4bQ

Just make sure your elbows don’t go out to
the side and squeeze your hands into the
oor.

24 RDL Start with the bar o the ground at waist https://youtu.be/DpHumnoZNLg

height, arms straight. Keep your back arched
/ extended as you lower. Keep your knees
slightly bent and the bar close to your legs.

25 Single Leg Arabesque Standing on one leg with your knee slightly Shown on our Badminton Warm-Up video at
bent, slowly bring chest towards oor, 2:23.
extending the opposite leg and keeping the https://www.youtube.com/watch?
back in a neutral position and the hips level. v=ZEmtYFnxZtk&t=2m23s
Slowly return to an upright position.

26 Single Leg Eccentric Calf Hold With Weight At the top of a calf raise with your knee https://youtu.be/URaRyR3SEB8
slightly bent, hold this position. This applies
continual force through the calf and is great
for strengthening the achilles.

27 Single Leg Hop and Hold Hop on 1 leg aiming for good height and https://youtu.be/PYtgFY1K-Ms
distance on each jump. However you must
be able to control the landing. Do 6
repetitions on 1 leg, then switch to the other
leg.

28 Single Leg Swiss Ball Hamstring Curls Place one leg on the top of a Swiss ball and https://youtu.be/0lSQKzEwMyE
the other leg in the air above it. Then, push
your hips up using your hamstrings as you
extend your leg out.

29 Single-Arm Cable Row Stand facing the cables, allow your shoulder https://youtu.be/g6wKBm6Seyw
to ‘fall’ forwards. As you pull your elbow
back, set your shoulder back and squeeze
your shoulder.

30 Single-Arm Dumbbell Row Place one hand on a bench, with your back Shown on our Weights Training video at 3:11.
straight and your other arm straight down. https://www.youtube.com/watch?v=U-
Pull the dumbbell up towards your chest. HFmu4Nm04&t=3m11s
Make sure you are using the back of your
shoulder here.

31 Single-Leg Calf Raises Stand on a step with half of your foot o the https://youtu.be/fPpYCKs8PcY
edge. Lower down and up trying to achieve a
good range every time. This should be done
without a weight as you are focusing on a full
range.

32 Split Squat Hold (with weight) Maintain a deep lunge position whilst holding https://youtu.be/NYgs3_tKCX8
a weight (dumbbell or plate).

33 Split Squat Jumps From a lunge jump into a lunge on your Shown on our Leg Strength video at 2:03.
opposite leg and repeat, again for maximal https://www.youtube.com/watch?
height. v=0hHNet25ddI&t=2m03s

34 Standing Single-Arm Shoulder Press In a standing position, start with a dumbbell https://youtu.be/w8Cfh7Q2vgM
in your hand at shoulder height. Press the
weight above your head, and then bring the
weight back to shoulder height in a
controlled manner. Repeat on the other arm
to complete the set.

35 Step-Up With Overhead Dumbbell Press Step onto a box with one leg and drive up, Shown on our Weights Training video at 2:32.
driving your other leg up into a 90 degree https://www.youtube.com/watch?v=U-
angle. At the same time as you drive your HFmu4Nm04&t=2m32s
other leg up, press your arm with a dumbbell
directly over your head (the weight should be
in the opposite arm to the leg on the box).

36 Theraband External Rotations Set your shoulder back and keep your elbow Shown on our Shoulder Strengthening video
at a 90 degree angle as you rotate away from at 1:30.
you. https://www.youtube.com/watch?
v=avLKEV7xOjM&t=1m30s

37 Tuck Jumps for Height Rebounding vertical jumps tucking your legs https://youtu.be/8n8dhRTGPck
up.

38 Vertical Jumps Bodyweight squat jumps for maximal height, https://youtu.be/hOhZGN_JASU

therefore you should not quickly rebound.

39 Walking Lunges Walk 20 meters, lunging on alternate legs. https://youtu.be/5qN8zFrfhmQ

40 Weighted Lunges (with barbell) Lunge down and then power back up to a Shown in our Weights Training video at 1:08.
standing position and repeat on the other https://www.youtube.com/watch?v=U-
leg. HFmu4Nm04&t=1m08s

41 Weighted Press-Ups This is a standard press-up ensuring good https://youtu.be/8KdxnqGw6No

technique however with a weighted plate on
your back. You can place this on your back
yourself or ask a friend to do it for you. If you
can’t manage a weighted press-up, start with
a standard press-up.

42 Weighted Single-Leg Calf Raises This can be achieved in di erent ways - https://youtu.be/tuddv6Ebeak
either on a leg press machine or by holding a
weight in your hand. Make sure you go
through the full range at both the bottom and
top and place equal load through both legs.
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