Circuit training sessions are used by athletes and nonathletes alike to build strength, stamina and endurance at the same time. These sessions are valuable for badminton players who are looking to increase muscle mass and improve their cardiovascular system.
Strength and cardiovascular circuit training exercises may include activities like sidestepping, or jumping while holding a medicine ball. Players who use sidestepping should have a partner pull them in the opposite direction, creating resistance. Medicine ball jumps are executed by having the player holding the ball above his head and doing jumping jack motions with his feet.
For a badminton player, a strength and cardiovascular circuit training session is designed primarily to strengthen the arms and legs, and improve range of motion. Most circuit exercises work multiple muscle groups while providing cardiovascular workouts with higher intensity than normal exercise sessions.
For optimal benefit, badminton players should choose three exercises and spend three minutes on each one consecutively. After a one-minute break, the player should complete the three activities once more, then take another one-minute rest before completing one more circuit. This will provide an intense 30-minute workout that should improve a player's strength and endurance over time.