You’re Warming Up Wrong (And It’s Killing Your Performance)

In this episode, I break down the beginner strength programme we created for badminton players. I explain how to add repetitions to selected exercises, why the entire programme should not progress at once, and how exercises can become more challenging from Week 5.I also discuss incline versus normal push-ups, where Bulgarian split squats fit into the programme, and why movement quality should come before heavy loading.Finally, I talk about the app and the free training programmes available there for players and coaches who want a training program that actually works. Follow me on Youtube and Instagram @badmintonsciencepodcast and @robert_jonsson_ptCheck out my FREE Athlete-Development App https://athletejournal.lovable.app/auth 8 Week Beginner Badminton Strength is now LIVECheck out my free complete athlete-development app which includes training programs, journaling and athlete monitoring: https://athletejournal.lovable.app/auth Hosted on Acast. See acast.com/privacy for more information.

Are 4×4 intervals, 400-metre repeats and brutal multishuttle sessions actually making you a better badminton player, or are they just making you tired?In this episode, I examine the science and practicality behind popular conditioning methods, including:Norwegian 4×4 intervals1-minute and 2-minute intervals10 × 400 metres30–30s 20/10 or 10/20Multishuttle trainingPre-season versus in-season conditioningWe’ll look at what each method actually trains, its benefits and drawbacks, and how often badminton players should use it.Because the hardest workout is not always the best workout.Listen before planning your next conditioning session.Try my free app for training programs, reflections, monitoring training load and annual planning! https://athletejournal.lovable.app/auth Follow me on instagram @badmintonsciencepodcast and @robert_jonsson_ptCheck out my free complete athlete-development app which includes training programs, journaling and athlete monitoring: https://athletejournal.lovable.app/auth Hosted on Acast. See acast.com/privacy for more information.

In Sweden we have now started with the new scoring system and it's awful. However, there are some differences that we can (and must) take advantage of. The main things are warm-up and variation. Listen to the episode and let me know what you think about the change. Follow me on instagram@badmintonsciencepodcast@robert_jonsson_ptFollow on youtube@badminton science podcastCheck out my free complete athlete-development app which includes training programs, journaling and athlete monitoring: https://athletejournal.lovable.app/auth Hosted on Acast. See acast.com/privacy for more information.

In this episode, I explain what badminton players and other individual athletes can learn from Zlatan Ibrahimović.Zlatan’s career is built on more than confidence and big personality. It is about understanding exactly what is needed from him, taking responsibility in pressure moments, and staying true to who he is. I talk about building a clear athletic identity, using feedback without losing your own instincts, developing self-belief, and turning setbacks into motivation. We also look at how standards, preparation and adaptability can help individual athletes perform when there is nowhere to hide.This episode is not about copying Zlatan. It is about finding your own version of confidence, discipline, and competitive edge.Follow me on:Youtube: Badminton Science PodcastInstagram: Badminton Science PodcastInstagram: Robert_Jonsson_PTCheck out my app: https://athletejournal.lovable.appCheck out my free complete athlete-development app which includes training programs, journaling and athlete monitoring: https://athletejournal.lovable.app/auth Hosted on Acast. See acast.com/privacy for more information.

In this episode, I sit down with Team Denmark strength and conditioning coach, Mads Brink Hansen (@styrkemads) to explore what it really takes to build world-class badminton athletes. From the evolution of training in elite sport to the upcoming switch to 3x15 scoring, Mads breaks down how recovery, individuality, and smart programming shape performance at the highest level. We also dive into injury management, warm-up strategies, youth development, and the biggest myths in strength and conditioning.A must-listen for coaches, athletes, and anyone curious about the details behind elite performance. Follow Mads on instagram @styrkemads Follow me on instagram @badminton_Science_Podcast and @robert_jonsson_ptWatch the episode on Badminton Science Podcast's youtube channel!Check out my free complete athlete-development app which includes training programs, journaling and athlete monitoring: https://athletejournal.lovable.app/auth Hosted on Acast. See acast.com/privacy for more information.

June is a tournament break for many badminton players and how you use it matters. In this episode I break down exactly what your training should look like: starting with a proper recovery week, then building work capacity, strength, and explosiveness before the specific preparation phase begins in July. Conditioning ratios, plyometric prep, strength priorities, and how to fit it all into 2–5 sessions per week.Follow me on instagram @badmintonsciencepodcast and @robert_jonsson_ptCheck out my free complete athlete-development app which includes training programs, journaling and athlete monitoring: https://athletejournal.lovable.app/auth Hosted on Acast. See acast.com/privacy for more information.

In this episode of Badminton Science, I break down pre-training preparation from a performance perspective.Most players treat warm-ups as a "must" or just something to get the heart rate up. That’s a mistake.A properly structured preparation phase directly impacts speed, power output, reaction time, and injury risk. This episode walks you through a science-based 4-phase model used in high-performance environments: general warm-up, mobility and activation, neural preparation, and sport-specific work.You’ll learn what actually matters, what most players get wrong, and how to structure your preparation in under 20 minutes to maximize training quality.If you want to train at a higher level, your preparation needs to be at a higher level. Don't miss out on performance or progress because of your "warm up". Follow me on instagram @badmintonsciencepodcast and @robert_jonsson_ptCheck out my free complete athlete-development app which includes training programs, journaling and athlete monitoring: https://athletejournal.lovable.app/auth Hosted on Acast. See acast.com/privacy for more information.

In this short episode of Badminton Science, I explore the mental lessons athletes can learn from Björn Borg, one of the most composed competitors in sports history.Known as “Ice Borg,” Borg built his dominance on emotional control, concentration, cosistency. By looking at how he managed emotions, structured his routines, and handled critical moments, we can extract practical insights that apply to athletes in any sport. Also, the most important lesson from Björn Borg is how to make your strengths and personality work together to improve as a player. In this episode, I discuss:• Why emotional control can be a competitive advantage• How routines help athletes reset and stay focused• The role of physical preparation in building mental confidence• Learning from lossesWhether you compete in badminton or any other sport, Borg’s mindset offers powerful lessons on composure, discipline, and performing when it matters most.If you enjoy the episode, consider following Badminton Science and sharing it with another athlete or coach who wants to understand the psychology of high performance.Follow me on instagram and youtube @badmintonscience and @robert_jonsson_ptFor free programs: www.sugiyamabadminton.comNeed help with your mental game to be more competitive?Try my free app https://athletejournal.lovable.app/auth Check out my free complete athlete-development app which includes training programs, journaling and athlete monitoring: https://athletejournal.lovable.app/auth Hosted on Acast. See acast.com/privacy for more information.

There are many creators and coaches that produce high quality content on instagram, youtube and on many other platforms. Today, I have the privilege of interviewing one of the best voices in the badminton community: Tobias Wadenka. Tobias is a former professional badminton player from Germany that is now working as badminton coach for elite junior players. His youtube channel is "Tobias Wadenka" as well as all his other social media and his website https://tobiaswadenka.com/ We discuss a lot of things that are important for players at all levels to understand and to practice. We discuss footwork, training off-court, training on-court, long term talent development and much more. Follow Tobias on all his social media as well as sign up for his course on footwork! Follow me on @badmintonsciencepodcast and @robert_jonsson_ptCheck out my free complete athlete-development app which includes training programs, journaling and athlete monitoring: https://athletejournal.lovable.app/auth Hosted on Acast. See acast.com/privacy for more information.

Many athletes think they are eating good foods and that they should be able to perform better, but the performance doesn't come. Why? Well, in this episode I give you the basics of nutrition and what the difference is to eating for performance, health or looks. Lots of people think that eating healthy means they perform better and that they will also lose every gram of body fat and replace it with muscle. This isn't the case. Listen to the podcast to learn more and to get some tips that will help you perform at your highest level. Follow me on @badmintonsciencepodcast and @robert_jonsson_ptTry my free app: Athlete Journal https://athletejournal.lovable.app/ Next episode will have BSP first ever guest so stay tuned!Check out my free complete athlete-development app which includes training programs, journaling and athlete monitoring: https://athletejournal.lovable.app/auth Hosted on Acast. See acast.com/privacy for more information.