8 Week Move Faster Programme

Badminton Strength Coach

Coach

Patrick MacHugh

8 WEEK MOVE FASTER PROGRAMME

What do you need to do to move faster on court?

This 8 week programme has been designed to help you develop 3 KEY areas:

Strength
Agility
Speed

The combination of sessions in the gym to develop strength, partnered with on court speed and agility exercises will have you moving more efficiently and faster.

The 'Move Faster 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 Move Faster Programme

Move Faster

Badminton specific sessions to help you accelerate and change direction even quicker. The programme will target off court strength sessions, alongside on court speed & agility sessions.

8 Weeks of Expertly Crafted Sessions

Train like a professional athlete and get that edge on your opponents with sessions designed to push you further and maximise your movement potential.

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.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

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

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

10M Sprint Test

Standing Broad Jump Test

Monday

Week 1 Day 2

Back Squat

4 x 10

COUNTER MOVEMENT JUMP

4 x 5

Straight-Leg Deadlift

4 x 10

Push Press

3 x 8

Single leg squat (onto seat)

3 x 5

Calf Raise

3 x 15

Tuesday

Speed Agility

Speed Agility Example

Wednesday

Fast Feet Circuit

2 x 0:15

Thursday

Week 1 Day 5 - Light

Reverse Lunges

3 x 10

Split Jump

3 x 5

Step-Ups

3 x 8

Pull-Up

4 x 4

Leg Press

3 x 10

Push Up Walk Out

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