TrainersEye · Session of the Day · Badminton · #033

Badminton 6-Corner Footwork & Split-Step Reactivity

Low-contact split steps, chassé crossovers, 45°/135° cuts with instant COM drop · Stage · Strength Build (loading the lunge)

Target ≈ 50 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Ankle, hip & cuff priming · 6-8 min

Time__ : __

1	World's Greatest Stretchsteady breathing rhythm	8 + 8
2	Thoracic Rotationheel strikes, knee tracks the toes — torso stays TALL	2 × 10
3	Wall Slidethe cuff decelerates every smash — pull twice what you press	2 × 12

Phase 2 · Split-Step, 6-Corner Footwork & Lunge Decel8-10 min · react to the call · micro contacts, drop the COM

Time__ : __

1	Lateral Shufflesplit-step lands AS the shuttle is hit — micro contact, react	5 × 8 s
2	Fast Feetchassé — feet never cross, hips stay low and square	5 × 8 s
3	Bulgarian Split Squatheel strikes, knee tracks the toes — torso stays TALL	4 × 3/side stick-and-spring

Progression: Loading rule: unilateral first, forward-reach mechanics on split squats — the court is played one leg at a time. Cuff pulls twice the pressing volume; wrist extensors weekly.

Phase 3 · Jump-Smash & Rotational Ballistics10-12 min · 100% intent per throw/jump · every landing silent · rest 60 s

Time__ : __

1	Box Jumpland silent — bend to absorb, never crash a smash landing	4 × 4
2	Rotational Throwhips → chest → arm → wrist — the shuttle leaves off the SNAP	4 × 5
3	Landmine Pressfinish with forearm pronation — thumb rolls down through contact	3 × 6

Phase 4 · Court Strength & Tendon Armor16-20 min · unilateral forward-reach bias + tendon eccentrics · rest 2 min

Time__ : __

1	Goblet Squatheel strikes, knee tracks the toes — torso stays TALL	4 × 5/side heavy	kg
2	Romanian Deadliftstick the lunge, then SPRING back to base — elastic return	3 × 6	kg
3	Copenhagen PlankAchilles loads slow — 4-s lowering, zero bounce	3 × 20 s/side
4	Chest-Supported Rowthe cuff decelerates every smash — pull twice what you press	3 × 8	kg

Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork

Time__ : __

1	Dead Hangsteady breathing rhythm	2 × 30 s
2	Seated Forward Foldsteady breathing rhythm	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

__ : __ : __

Session Complete

Athlete signature

Coach signature

Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Lunges are earned and landings are silent — Achilles loads slow, knee tracks the toes, cuff pulls double the pressing. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.