Effects of Contrast Strength Training in Badminton Players

For eight weeks players performed Contrast strength training included bench press, pull-over, half squat, and forward lunge. Each session began with a 10-minute warm-up (jogging, dynamic stretching, and basic weightlifting exercises) and ended with a 5-minute cool-down. Training was performed twice a week for 8 weeks on non-consecutive days (Tuesday and Thursday). Exercises were done using free weights at 40-80% of 1-repetition maximum, in 3-4 sets of 2-4 repetitions