stairsStairing running is one of the popular training for badminton. It provides you a very good aerobic work to strength your heart. It can strength your thigh, hamstring, calves and glute. These are the muscles for hop, squat and lunge.

It can also train your anaerobic system due to the nature of excise. Keep in mind that badminton is anaerobic sport. You must have strong anaerobic system to have fast recovery after each rally.

For those never run stairs or condition for stair running. You can start with Level 1

a) Level 1: Walk the stair. Example: If the flight is 250 steps. Walk up slowly. Start with walk up once the first week. Walk up twice the second. You will have to monitor your own progress. Keep in mind to keep your heart rate between 85% – 90 % of your maximum heart rate.

b) Level 2: If you can walk up and down the stairs for 5 times in a row. Start walk up with double steps. Again, monitor your own progress. If you can walk up and down for 5 times double steps. Go to the next level. Again, monitor your heart rate to be between 85% to 90 %

c) Level 3: Run upstairs, double step, interval training: Run upstairs with double steps for 30 seconds (with speed). Walk up slowly for 30 seconds and repeat until the whlole flight is done. Use the whole flight as a set. Start with 3 sets then progressively to 20 sets. Monitor your heart rate to be between 85% – 90 % of your maximum heart rate.

d) Level 4: Run upstairs, double step, with 10 lb weight, interval training: Run upstairs with double steps for 30 seconds (with speed). Walk up slowly for 30 seconds and repeat until the whlole flight is done. Use the whole flight as a set. Start with 3 sets (or more if your physical condition allows) then progressively to 20 sets. Monitor your heart rate to be between 85% – 90 % of your maximum heart rate.