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.

$147

Get 8 Week Jump Higher Programme

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.

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow. Available on Wednesdays ONLY

Programming 3 days per week

Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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

Sample Week

Week 1 of 8-week program

Sunday

TESTING

Sargent Jump Test

Monday

Week 1 Day 2

Back Squat

3 x 10

Box Jump

3 x 5

Straight-Leg Deadlift

4 x 10

KB swings

3 x 10

Broad Jump

3 x 4

Calf Raise

3 x 15

Tuesday

Plyometrics

Pogo Jump

3 x 15

Lateral Hop

4 x 10

Lateral Bound

3 x 12

Forward Bound

3 x 10

Box Jump

3 x 5

Thursday

Week 1 Day 5 - LIGHT

Split Squat

3 x 10

Split Jump

3 x 5

Walking Lunges

3 x 10

Overhead MB Throw

3 x 5

Push Press

3 x 8

Cable Rotations

3 x 8

Coach

More from Badminton Strength Coach

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