Gym strength, on-court conditioning and outdoor running for badminton players. Our Long-Term Athlete Development approach brings all three into one training plan.

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On-court strength and conditioning


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Practise the starts, lunges and changes of direction you use in a rally, including how you stop and return for the next shot.

  • Single-leg balance and lunge strength
  • Acceleration and changes of direction
  • Controlled stopping and return movement


Strength work for your legs, trunk and upper body, with attention to landing and shoulder control. Exercises are matched to your training experience.

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Badminton strength work in the gym
  • Lower-body strength and landing control
  • Upper-body strength and shoulder control
  • Trunk strength and coordinated movement


Running sessions add conditioning away from the court. We plan them alongside your gym work, badminton practice and competition schedule.

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Outdoor conditioning in Colombo

  • Load management

  • Nutrition guide

  • Recovery plan


What does the LTAD program cover?

Our Long-Term Athlete Development approach brings together in-house gym strength, on-court strength and conditioning, and ground or outdoor running.

What is included in every program?

All our badminton programs include load management, a nutrition guide, and a recovery plan.

How do I join?

Send a badminton enquiry with your playing experience, current training and goals. Amila can talk through the program and available sessions with you.


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