Square 1 - Petaling Jaya

Most people train core the wrong way.

They chase:
Sit-ups
Crunches
Endless ab circuits

But still feel:
❌ Weak in movement
❌ Unstable under load
❌ No transfer to sport

Because you’re missing the real role of the core 👇

Your core is not built to create movement…

It’s built to RESIST movement.

👉 That’s the missing piece.

Train these 4 instead:

1. Anti-Rotation
Resist twisting → improves control in change of direction & strokes
2. Anti-Flexion
Resist collapsing forward → stronger posture under fatigue
3. Anti-Lateral Flexion
Resist side bending → better balance & single-leg stability
4. Anti-Extension
Resist over-arching → protects your lower back & improves force transfer

When you train your core this way,
you don’t just “feel the burn” —
you actually move better, stronger, and faster.

Stop training your core like a bodybuilder.
Start training it like an athlete.

Most athletes lose speed and power during season.

Not because they train too little,
but because they train the wrong way.

In-season isn’t about doing more.
It’s about maintaining the qualities that matter.

✔ High intensity
✔ Low volume
✔ Explosive focus

1–2 sessions/week is enough.

Train to perform. Not just to play.

Pre-game warm up:

Important to increase readiness before the game start. Perform it 30mins - 1 hour before game.

Focus on these 4 components:

1. Mobility & Activate
• Unlock movement
• Switch muscles on

2. Core On
• Stability first
• Everything starts here

3. React Fast
• Train your brain + body to respond

4. Game-Speed Power
• Explode, stop, and move like in competition

DM “Guide” send you pre-game warm-up protocol that elevates athletes performance.

Build strength that actually transfers 💪

Start with isometric holds (10–15s) to create constant tension and pre-fatigue the muscles.

Then go straight into push-ups through full range of motion.
Why this works:

• Increases time under tension → better muscle activation
• Builds strength in weak positions
• Improves control + stability
• Enhances real performance, not just reps

Train smarter, not just harder.

Pre-Season I training focusing on plyometrics, speed and power. Transfer strength foundation from off-season to speed and power and ready for In-Season.

Working Adult Badminton Performance Training

Build solid foundation: Learn how to Jump, Land, Absorb impact, Coordination, Fix imbalances.

Performance training is not only about lifting heavy weights. There are many other important qualities we look into which have positive transfer into sport.

Dm us “Build” if you want to improve your sport performance.