New

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:

  1. Strength
  2. Agility
  3. 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.

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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.
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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.
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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.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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

10M Sprint Test

B

Standing Broad Jump Test

Monday
Week 1 Day 2

A

Back Squat

4 x 10

B

COUNTER MOVEMENT JUMP

4 x 5

C

Straight-Leg Deadlift

4 x 10

D

Push Press

3 x 8

E

Single leg squat (onto seat)

3 x 5

F

Calf Raise

3 x 15

Tuesday
Speed Agility 

A

Speed Agility Example

Wednesday
Fast Feet Circuit

A

Fast Feet Circuit

2 x 0:15

Thursday
Week 1 Day 5 - Light

A

Reverse Lunges

3 x 10

B

Split Jump

3 x 5

C

Step-Ups

3 x 8

D

Pull-Up

4 x 4

E

Leg Press

3 x 10

F

Push Up Walk Out

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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Develop your speed and agility

Try it now and see how quickly you'll be moving in JUST 8 weeks

Get 8 Week Move Faster Programme
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The Proof
verified-athlete-avatar Abbie Brooks

Under 19 Scottish Champion

Verified Athlete

""I've already seen a huge improvement in my speed on court (in just 8 weeks). I'm looking forward to developing this further""

8 Week Move Faster Programme