BadFit Badminton

BadFit Badminton BADFIT merging badminton passion with fitness innovation. Take your badminton to the next level with BADFIT!

29/01/2026

Who here has struggled with learning scissor kick footwork?! 🙋🏽‍♀️🙋🏻‍♂️

It’s a tough one to master, but will transform your rear court footwork once you do!

Follow along and try repeating the drill at the end to get the movement pattern down pat.

Everyone wants the smash.The deception. The highlight-reel shots.But real improvement in badminton doesn’t come from cha...
27/01/2026

Everyone wants the smash.
The deception. The highlight-reel shots.

But real improvement in badminton doesn’t come from chasing the flashy stuff.
It comes from mastering the basics first:
✔️ Footwork
✔️ Positioning
✔️ Timing
✔️ Shot consistency

When those are locked in, the fancy shots actually work — under pressure, in real matches, when it matters.

That’s exactly what BADFIT Match Intelligence is built for.
We break down your matches, expose the gaps in your fundamentals, and turn that insight into targeted, progressive training — not random drills or guesswork.

If you’re serious about getting better, start where it actually counts.
The basics done properly. So you don’t have to relearn them later.

DM me ‘BMI’ to learn more and join before prices increase.

26/01/2026

If you don’t want to waste time practicing the wrong footwork or shot technique, then this membership is for you!

Get your matches analysed by a professional coach.
Receive a personalised training program specific to you for 1-2 work ons, to quickly see progress.
Join a motivated and like minded community, with monthly live calls with guest experts, coaches and real time feedback.

Be one of the first 20 people to join to save up to $900 as a Founding Member.

Comment or DM me “BMI” to apply now!

20/01/2026

Quick leg strengthening circuit to try before or after your training session that will help improve your lunges, jumps and footwork.

Beginner: 20 seconds work/20 seconds rest x2 rounds
Intermediate: 30 seconds work/20 seconds rest x2 rounds
Advanced: 40 seconds work/20seconds rest x2 rounds

If you want a FREE 7 Day Training Program comment “SEVEN” and I’ll send it to you!

Also sorry about the sh*tty audio, wrong mic setting 😩

You can’t rely on motivation, you have to learn discipline.Standards, systems and accountability that keeps pushing you ...
19/01/2026

You can’t rely on motivation, you have to learn discipline.

Standards, systems and accountability that keeps pushing you in the right direction towards your goals even when things get hard.

16/01/2026

Explosive lunge progressions for badminton 🔥

This isn’t just a lunge — it’s badminton-specific strength → power → speed.

🔹 Regression: slow, controlled bodyweight split lunge
Builds baseline strength, balance, and joint control so you can load positions safely.

🔹 Base drill: explosive bodyweight lunge
Trains rapid force production for quicker push-offs into the shuttle and faster recovery out.

🔹 Progression: weighted explosive lunge
Adding load increases force demand, improving:
• Stronger first step acceleration
• Better braking and re-acceleration
• Stability in deep lunges late in rallies

🏸 Why this matters for badminton
Badminton lunges aren’t just about reaching the shuttle — they’re about absorbing force and exploding back out repeatedly under fatigue.

Train control first, then speed, then load to build power that actually transfers to the court.

💬 Comment “POWER” if you want more badminton-specific progressions like this inside BADFIT.

13/01/2026

Bulgarian split squat - a great badminton specific strengthening exercise working through a deep lunge range like you would on court that you can load up and add weight through dumbbells, barbell or on the smith machine.

A regression for this if you find this hard is a split lunge with the back foot on the ground instead of the bench.

12/01/2026

I improved so much faster by putting myself in challenging training environments, travelling to get exposure to new places and players, paying coaches who I want to learn from and doing many uncomfortable things in order to grow and improve.

This year one of my focuses is surrounding myself with people who motivate and inspire me on and off the court and setting and maintaining standards true to myself.

08/01/2026

Agility isn’t just about moving fast — it’s about reacting faster 🧠⚡️

These agility drills train your body to change direction quickly, explode into the next shot, and respond instantly to what’s happening on court. By repeatedly accelerating, decelerating, and re-accelerating, you’re teaching your nervous system to fire faster and more efficiently.

What this improves ⬇️
• Speed & acceleration
• Reaction time & decision-making
• Change of direction ability
• Footwork efficiency
• Balance & coordination
• Lower-body power
• Injury resilience through better control

The result? You get to the shuttle earlier, stay balanced under pressure, and look smoother and sharper in every rally. 🏸🔥

👉 Want more drills like this?
Comment “ON DEMAND” below and I’ll send you the link to my BADFIT Training Vault with structured programs to level up your speed, agility, and on-court performance 💪

07/01/2026

The key to smash accuracy is repetition, improving the feeling in your hand so that you can adjust the angle with your fingers to hit the shuttle where you want.

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