New

8 Week Jump Higher Programme

Badminton Strength Coach

Coach
Patrick MacHugh

8 WEEK JUMP HIGHER PROGRAMME

Have you always wanted to jump higher?

Designed specifically for badminton, this programme will get you jumping higher within 8 weeks.

If you want to improve your on court explosiveness and develop overall jumping ability that translates to the court, look no further.

The 'Jump Higher Programme' is perfect for those athletes with experience in the weights room or access to home gym equipment.

If you are a younger athlete or don't have access to weights then scroll down for the 'Equipment Free' programme.

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In App Communication
Each athlete will have access to coach Patrick to chat through any exercises or technique difficulties they may be having. Allowing the athlete to get the most from their 8 week programme.
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Jump Higher & Increase Your Smash Angle
When you improve your jump, you'll be able to take your shot a lot higher and increase the angle on your shots. A higher jump will give you increased energy to transfer into those power smashes on court
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow. Available on Wednesdays ONLY
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Programming 3 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Weight Plates // Dumbbell // Kettlebell // Medicine Ball
Recommended
Full Gym Access
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Sample Week
Week 1 of 8-week program
Sunday
TESTING

A

Sargent Jump Test

Monday
Week 1 Day 2

A1

Back Squat

3 x 10

A2

Box Jump

3 x 5

B

Straight-Leg Deadlift

4 x 10

C1

KB swings

3 x 10

C2

Broad Jump

3 x 4

D

Calf Raise

3 x 15

Tuesday
Plyometrics

A

Pogo Jump

3 x 15

B

Lateral Hop

4 x 10

C

Lateral Bound

3 x 12

D

Forward Bound

3 x 10

E

Box Jump

3 x 5

Thursday
Week 1 Day 5 - LIGHT

A1

Split Squat

3 x 10

A2

Split Jump

3 x 5

B

Walking Lunges

3 x 10

C

Overhead MB Throw

3 x 5

D

Push Press

3 x 8

E

Cable Rotations

3 x 8

Coach
coach-avatar Patrick MacHugh

Represented Scotland at 2 Commonwealth Games Athlete (Glasgow 2014 + Gold Coast 2018) and has played in multiple World and European Championships. After Patricks badminton playing career he took a step into coaching. A love of Strength & Conditioning in his playing career has led Patrick to helping badminton players develop their off court physical

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Transform Your Jump

Commit to this 8 week programme with 100% effort and you will quickly see the results do the talking!

Get 8 Week Jump Higher Programme
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The Proof
verified-athlete-avatar Michael An

Jumping higher & feeling better on court

Verified Athlete

""Patrick provided an excellent programme to balance my Strength & Conditioning with my on court training""

8 Week Jump Higher Programme