TRAIN HARDER ISN'T THE ANSWER
TRAIN WITH A PLAN
Badminton-specific strength & conditioning for ambitious players who are putting in the work — but not seeing it translate on court.
You don't need another random workout from Instagram. You need a structured training system built around your game, your schedule and your weaknesses — so you can move faster, recover quicker and compete with confidence.
12 weeks · Fully personalised · Online coaching
A modern & more effective approach to badminton.
Designed by Olympian Gronya Somerville
Founded by Gronya Somerville
Olympian · 15 Years on the World Tour · Bsc Exercise Science ·
BWF Level 1 Coach
YOU'RE PUTTING IN THE WORK.
SO WHY ISN'T IT SHOWING UP ON COURT?
👍🏼 You're training 2-4 times a week.
👍🏼 You're getting to the gym when you can.
👍🏼 You're watching videos, trying new workouts and constantly looking
for ways to improve.
👎🏼 But you're still not moving as quickly as you know you could.
Maybe you recognise this:
You're training, but without a clear progression.
Every week looks a little different, so your effort never really compounds.
You're doing fitness, but not necessarily badminton fitness.
General strength and conditioning doesn't automatically make you faster to the shuttle or better at repeating high-intensity movements.
You keep starting and stopping.
Work gets busy. A tournament comes up. You miss a week. The programme falls apart. Then you start again.
The problem isn't your effort.
It's the lack of a system.
You don't need more information.
You need to know what to do, why you're doing it, and how it should progress.
THE BADFIT
DIFFERENCE
COACHED BY GRONYA
YOUR TRAINING SHOULD SERVE YOUR GAME.
BADFIT combines elite badminton experience with exercise science to build your physical training around what actually matters on court.
BADMINTON-SPECIFIC
No generic fitness plans. Your programme is built around the movement, intensity and physical demands of badminton.
PERSONALISED
Your training is based on your current level, weaknesses, schedule, court sessions and goals.
PROGRESSIVE
Your programme builds week to week. We don't just give you more workouts — we develop the physical qualities your game needs.
COACHED
You're not left alone with a PDF. You have direct coaching, regular check-ins and adjustments as you progress.
A 12-WEEK SYSTEM BUILT AROUND YOUR GAME.
Over 12 weeks, we identify what's limiting your physical performance, build a personalised programme around your life and progressively develop the qualities your badminton needs.
FOUNDATIONS
Weeks 1–4
Understand where you're starting and build the right foundation.
Movement & fitness assessment · Training baseline · Personalised programme · Nutrition framework · Coaching setup
MOMENTUM
Weeks 5-8
Build capacity and start turning your training into on-court performance.
Progressive overload · Badminton movement · Match analysis · Training-load management · Real-time adjustments
RESULTS
Weeks 9-12
Measure your progress and build a system you can take forward.
Retesting · Match comparison · Consolidation · Results summary · Personal training blueprint
THIS ISN'T A FITNESS COACH WHO HAPPENS TO PLAY BADMINTON.
I've spent 15 years learning what actually makes a badminton player better
I started playing at 12 — late by most standards.
I wasn't the most naturally gifted player in the room. What I did have was the drive to figure out what produced results, and the discipline to keep working at it.
That took me from a late-starting junior to the Olympic stage and 15 years on the world tour.
Along the way, I completed a degree in Exercise Science and spent years working with coaches, S&C professionals, physios and athletes at the highest level.
I've coached everyone from beginner through to National Champions ageing from 13 through to 72 years old.
I've experienced the plateaus, injuries, setbacks and frustration that come with trying to improve.
BADFIT is where I take everything I've learned and translate it into a system that works for active players and optimise their training to be as efficient as an elite athlete.
You have a job. You have commitments. You have court sessions.
Your training needs to work with your life — not against it.
FROM TRAINING HARD TO TRAINING WITH PURPOSE
FROM
❌ Random workouts from the internet
❌ Starting programmes and never finishing them
❌ Training hard without knowing what's actually limiting you
❌ Generic gym work that doesn't translate to court
❌ Wondering whether your training is actually working
TO
✓ A clear training structure built around your badminton
✓ Faster, more efficient movement around the court
✓ Better physical capacity to repeat high-intensity efforts
✓ Confidence that your training is moving you forward
✓ A system you can continue using long after the 12 weeks
THE GOAL:
Not to train more. To make the training count.
Testimonials
Here's what people are saying
GINCY GEORGE
India, Intermediate
"I've Gotten Stronger and Faster During This Time."
“I joined BADFIT because I felt slow on court and Gronya seemed like a great coach. For over 2 years now she's adapted my program to my goals and I've stayed consistent even during periods thanks to her guidance. Ultimately, I'm faster and stronger since starting!"
Ramona uprus
Estonia, Elite
"I Find Myself Having More Stamina During Games!"
“I was training consistently but my gym wasn't specific to badminton and I needed to improve my court fitness for singles. Having a personalised programme built by Gronya around my badminton completely changed how I approached my gym sessions and drastically improved my cardio for singles. I became Estonia WD Champion in 2023, partly thanks to BADFIT".
Samuel cassar
Malta, Elite
"Triple Crowned at Nationals!"
"I needed an adaptive program for training at home and whilst travelling for tournaments. The guidance and programming has helped me improved significantly and increased my World Rank by 150 places and given me a competitive edge on the court."
THIS IS FOR YOU IF...
✓ You play regularly at social, club, state or international level.
✓ You genuinely care about improving.
✓ You want to become faster, stronger and more physically reliable on court.
✓ You have a full-time job, studying or other commitments and need your training to fit around real life.
✓ You've tried generic programmes but struggled to turn them into consistent progress.
✓ You want someone who understands badminton, not just fitness.
IT'S PROBABLY NOT FOR YOU IF...
- You play purely for fun and aren't particularly
interested in structured improvement.
- You're looking for a generic workout library.
- You're not prepared to consistently follow a plan.
BADFIT is for players who care about getting better — and are ready to train accordingly.
YOU DON'T NEED MORE WORKOUTS.
YOU NEED TO KNOW WHAT TO DO NEXT.
Stop guessing. Stop starting over.
Build the physical qualities your badminton actually demands — with a plan designed around your game and your life.
12 weeks. One system. Real coaching.
Limited places available each month.
What is the
30 Day Badminton challenge about?
Elevate your badminton game
Improve your fitness
Develop badminton skills
Enhance footwork agility
Improve overall health
Achieve fitness goals
Build your discipline
Develop better habits
Latest Articles
Ace Tips & Insights!
Blog 1
“Not only are bloggers suckers for the remarkable, so are the people who read blogs .” - Seth Godin
Introduction:
If you run a website, chances are you already have a blog. And if you don’t, maybe you should start one. A blog can boost your brand awareness, increase conversions, and improve customer service.
Blogs help you connect with your audience on a more personal level and allow them to interact with you in an individual capacity. Blogging also helps to present viewers with fresh content regularly.
With that said, here are 8 reasons why you should start blogging on your website today! 👊
1. Drive traffic to your website
With the right blog, you can drive traffic to your site consistently. A blog is also a great way to generate sales. If people visit your blog and sign up for your email newsletter or download a resource that you’ve put out there, they become potential customers or clients of your business. Blogs are a great way to get people engaged with your brand.
2. Convert traffic into leads
Blogging helps your website to be more than just a place for people to visit. It gives them the opportunity to interact with your business in a way that isn’t possible through other forms of content on your website. By blogging, you have the ability to help drive traffic back to your website and convert that traffic into leads. For example, if you blog about an important industry event and share it on Facebook and Twitter, you can expect a boost in new signups to your email list or visitors to your website.
3. Become an authority
Blogs are a great addition to your site as they give you the ability to create authoritative content. They also help you establish credibility and become an expert in your field. Moreover, they provide you with an opportunity to build an audience that will help push your company’s brand recognition.
4. Build relationships with potential customers
One of the most important aspects of starting a blog is establishing a connection with your potential customers. This can be done through engaging in conversation on your blog, posting stories about how you operate your business, or even sharing inspiring content that you think will resonate with them. These interactions also make it easier for you to keep up with what people are saying and sharing on social media.
5. You can repurpose blog content for social media
This is a great way to get more mileage out of your blogs and increase traffic. However, it's important to use the right type of content on Facebook. If you write about topics like parenting, personal finance, or food, they might not be as relevant on Facebook as other types of posts.
If you are looking to make money online, affiliate marketing has become one of the most popular. Affiliate marketing allows bloggers to earn commissions by promoting products and services from others. The blogger does not need to own any product or service to be able to promote them. All he needs is a link to the product or service which he wants to promote.
6. It drives long-term results
A blog is an essential tool for building a long-term relationship with your audience. The best blogs will eventually become an extension of your company’s culture and marketing strategy, which means that each article you publish has the potential to create a lasting impact on your brand.
Your blog serves as a platform through which you can share information, knowledge, and tips on your preferred topics. This allows you to provide valuable content with value in return. The more time readers spend on your website, the more chances there are for them to get familiarized with your business and become customers down the line.
7. Blogging helps with link building
Your blog should be the top source of information for your business. By writing consistently on your blog, you’ll want to build links back to your website and help increase its authority.
You can use a free service like Google Analytics to track how many people are visiting your site. This will give you an idea of what kind of traffic is coming in from where. You can then decide whether or not it makes sense to invest money into advertising.
If you have a blog that has been around for a while, you may find yourself having trouble getting new readers. If this is the case, there are many things you can do to get more traffic to your site.
You need to make sure that you are providing value in some way to your audience. This means that you should be offering something of interest and benefit to them. You will also want to provide quality content on a regular basis.
Make sure you have an RSS feed so that people can subscribe to your blog. This will allow them to receive updates whenever you post new articles.
8. It increases SEO
Search engine optimization is a vital part of any successful digital marketing campaign. A well-written blog can improve your search rankings by helping you rank higher in search engines. When someone searches for a topic related to your niche, they will often click on the first few pages of results. These are usually the websites that have the most relevant content.
If you want to get more traffic from Google and other search engines, make sure you use keywords throughout your site. This means using them in titles, headers, subtitles, and even in the body of your articles. If you do this, it will help people find what they’re looking for when they type in a keyword or phrase into their browser.
This means that regardless of what your business offers, your target audience is likely searching for products or services like yours on search engines like Google.
Other resources to help you get started with blogging
Start your own blog checklist:
Here is a quick checklist to get you started with you website blow. Remember imperfect action beats inaction, get started and keep publishing.
Create your blog page then add the blog element
Add the blog element to your page and select if you want compact or list view
Start planning your blog topics by Identifying what resonates with your audience. If you are stuck you can use sites like - https://answerthepublic.com/
Create an outline serves your company goals.
Write conversationally, like if you were telling a story to a friend
Pick a catchy title.
Use several media types (gif, short video, or image) to deliver your messages.
Use data to back up claims or ideas - make sure to cite all sources❗
Have a call to action and or give your audience something to walk away with.
Take 30 minutes to edit your post.
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BADFIT BY GRONYA SOMERVILLE
Discover BADFIT, where Olympian Gronya Somerville merges badminton passion with fitness innovation. Tailored coaching and diverse fitness services await—unlock your potential with us!
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