4 Weeks Aerobic Training Program for Badminton Players: (T-Test)
Week 1. Basic Foundation
• 3 days
• Exercises:
• Warm up: dynamic stretching (15 minutes)
• Practice T-Test: five trials at 60-70% intensity, technique, and conditioning (30 minutes)
• Agility Lateral Drills: Lateral shuffles and cone drills (15 minutes)
Week 2. Introduction of Agility and Speed
• 3 days
• Exercises:
• Warm up: dynamic stretching (15 minutes)
• Plyometrics: Skater jumps and lateral hops (20 minutes)
• T-Test Practice: five trials at 70-80% intensity (record times) (20 minutes)
Week 3: Increase Intensity and Endurance
• 3 Sessions
• Exercises:
• Warm-up: Dynamic stretches (15 mins)
• T-Test Intervals : Run the T-Test continuously for 2 minutes. Rest 1 minute, repeat 4 sets (25
mins)
• Speed and Agility Drills: Ladder drills and shuttle runs (20 mins)
Week 4: Peak Performance
• 3 Sessions
• Exercises:
• Warm-up: Dynamic stretches (15 mins)
• T-Test Combination Drills: Add on to the combination drills using cone drills, lateral shuffles,
and plyometric hurdles with T-Test to increase agility and endurance (30 mins)
• Final T-Test Test: Determine the best time and compare against initial results to monitor
improvement (15 minutes)
This program will gradually increase in intensity and complexity wherein badminton players are
bound to acquire agility, endurance, and better performance as a whole using aerobic
conditioning with the T-Test format.