Task 2: Developing a performance development fitness plan (as a coach):

Physical goal (skill-related):

Throughout 5 weeks, my client would be able to work on his weaknesses, working , balance, and coordination. At the end of 5
weeks, my client should have an improvised score in the stork, and trunk lift test as a measure of all the work he has done in 5
weeks. Performing better in the tests will prove his growth is any result of his work. Work in the mentioned components should help
my client perform better yoga, excel, and perform various poses he wasn’t able to before because of enhanced physical fitness.
Perform desired skills.
S (Specificity) M (Measurable) A (Achievable) R (Relevant) Time (period)

Balance and body Stand for at least 30 The goals are made keeping in mind The plan will consist 5 weeks
stability. Coordination sec for the stork test. his initial test scores and his potential. of exercise designed
of 2 or more muscle Reach at least 10 cm The development plan will be suited to boost the physical
groups. in trunk lift test. to his needs and if he adheres to it components that will
strictly he will achieve those through help him perform
practice and determination. The goal yoga better than he
set is realistic yet hard to reach and can right now.
achievable.
Health goal (mental, spiritual):
Studies suggest how stress may cause lack of concentration, burnout, exhaustion, lack of productivity, and decreased motivation. To
make sure my client doesn’t face the same thing, our well-being goal will be to be able to combat stress during pressurizing
situations. It was observed how my client finds tense environment unfitting and is unable to perform functionally when others are
watching him and; unfamiliar situations, this hinders his performance and we will work to overcome this issue by increasing his
mindfulness, his control over his emotions, and his body through mental and spiritual stability by the means of various exercises.
Alongside, flexibility and upper body, lower body muscular strength are also the desired health goals of my client
S (Specificity) M (Measurable) A (Achievable) R (Relevant) Time (period)

Control over Should score The workout plan is made taking into Stable mental and 5 weeks
emotions and positive well- consideration mental well-being ensuring in spiritual well-being aids in
body under a being on the any way if anything positively boosts the physical development as
pressurizing WEMWBS client’s mentality. He will have to work hard well as efficiency in terms
atmosphere. (Warwick- because sometimes he might have to deal with of performance, it’s
Mental stability. Edinburgh unfavorable situations to get wanted outcomes relevant because the goal
Specific mental wellbeing but the plan is achievable and realistic. helps him perform yoga
working area: scale). better.
flexibility of Perform at least
spine, and 5 cm in sit and
limbs. Muscular reach test.
strength of Perform at least
limbs. 48 push-ups
under a min.
Pre-workout and post-workout warmup, cool-down routine to be followed :
Pre-workout Time/Intensity Post-workout Time/Intensity
(stretching and warm-up) (stretching and
cool-down)

1. Neck stretch (up-down, side-side, 1. 10s for each 1. Light 1. 2mins

across-left-right) variation. jogging 2. 30s
2. Hand rotation (forward and 2. 30s each 2. Cobra 3. 30s
backward) variation stretch 4. 30s
3. Shoulder stretch 3. 30s each hand. 3. Child pose 5. 1min each leg
4. Tricep stretch. 4. 30s each hand. 4. Seated 6. 30s
5. Biceps stretch 5. 30s each hand. single leg 7. 30s each leg
6. Mid-way body rotations. (left-right) 6. 30s hamstring 8. 30s each leg
7. Full-way body rotations. (left-right) 7. 30s stretch
8. Hip rotation (clockwise and anti- 8. 30s 5. Foam
clockwise) 9. 30s rolling
9. Toe touch 10. 30s 6. Butterfly
10. Ankle rotations 11. 30s stretch
11. Leg stretch (quadriceps and 12. 30s 7. Piriformis
hamstring) 13. 30s each stretch stretch
12. Toe pull stretch (calf). 14. 5mins 8. Seated
13. Dynamic stretching (warm-up) 15. 30s Pigeon
14. Jogging 16. 30s
15. High knees
16. Spot run
(Note: The given routine is to be followed before and after each workout, preferred rest between each exercise is 30s
however can adjust according to the client’s fittings.The weekend; saturdays and sundays will be utilized to give the client
proper rest as recovery is a vital part of the process as it aids in muscle development and prevents exhaustion. Proper diet,
healthy food should be consumed by the client throughout 5 weeks for the best results; junk food should be avoided.
Maximum protein intake can help the clients growth.)
Workout plan:
Week 1 (plan developed using the FITT principle) :
5 days of training, performance-related. Physical fitness working, health-related ability focusing on the HRFs, and skill-related ability
mainly focusing, SRFs. 2 days rest during which mental well-being will be catered and 1 cheat day to keep the balance and meet
client’s expectations. 2 days for SRFs, 3 days for HRFS and during the weekend working on spiritual/mental well-being.
Weekday Exercise/Drill Sets and repetitions HRF/SRF
(Intensity based on FITT Targeted muscle group
principle)

Monday Forward lunges 30rep-3sets each leg HRF - Flexibility

(Overall body flexibility Side lunges 30rep-3sets each leg Muscles - quads, hamstrings,
training) Legs Cross over 2min -3 sets each leg calves, glutes, quadriceps,
Standing quad stretch 2mins-3 sets each leg pectoralis major, inner thighs,
Seat straddle lotus 2min-3 sets each leg lower back
Seat side straddle 2min-3 sets each leg
Knees to chest 2min -3 sets each leg
Seat stretch 2min-3 sets
Child pose 2min -3 sets
Butterfly 2min -3 sets
Cobra stretch 2 min -3 sets
Cat stretch 2min -3 sets

Tuesday Siddhasana 30secs-2 sets HRF - Flexibility

(mental well-being Padmasana 30secs-2 sets SRF - balance
training through yoga) 30secs-2 sets Muscles - outer thigh, back,
Vajrasana
30secs-2 sets lower back, glutes, pelvic,
Sukhasana 30secs-2 sets abductor
Swastikasana

Wednesday Push-ups 10 push-ups-2 sets HRF - muscular strength

(upper body muscular Kneeling archer push-ups 10 push-ups-2 sets Muscles - chest, triceps,
strength) Dips 15 dibs-2 sets shoulders, traps, forearm.
Diamond press-ups 10 press-2 sets
Hindu pushups 10 push-ups - 2 sets
Dragon walk 30secs-2 sets
Bodyweight triceps extension 30secs- 2 sets
Half pushup hold 30secs-2sets
Pike hold 3secs- 2 sets

Thursday Bodyweight squats (sumo, 10reps- 2 sets (each HRF - muscular strength
(lower body muscular cossack, narrow stance, regular) variation) Muscles - hamstring, quadriceps,
strength) Bulgarian split squats 15reps-2 sets each leg glutes, hip flexor, pelvic,
30 secs-2sets each variation abductor.
Plyometric jumps (squats and
10 reps-2 sets (each
lunges)
variation)
Glute bridges and hip raises
(unilateral and bilateral)

Friday Mountain climber twist 30secs-2 sets HRF - muscular strength

(core stability and core Left side plank with leg lift 30secs-2 sets Muscles - Upper and lower
muscular strength) Right side plank with leg lift 30secs-2 sets abdomen, external obliques,
Reverse crunches 30secs-2 sets latissimus dorsi.
Plank up 30secs-2 sets
Lying leg raises 30secs-2 sets
Bicycle crunches 30secs-2 sets

Coach’s feedback: I found the week quite challenging as such, given I was inactive for a long period of time and found it
hard to pick up where I left off, the intensity of each day was high and I had to be rigorous while working
out to prevent injuries. I think the coach can reduce the intensity level and decrease a few exercises
each day alongside increasing the resting period for the upcoming week just to get my body going.

Client’s feedback: This week’s primary focus was on muscular strength and required extra work so I understand why my
client might find it exhausting. I will take into consideration what the client has to say, agreed this is the
 first time my client is working out after his big break and the workout plan is made considering his
previous performance level as it has decreased he needs time to improve on the same and thus will
reduce the intensity of the workouts as he sees fit.
Week 2 (plan developed using the FITT principle) :
Feedback kept in mind intensity reduced, the number of exercises reduced and recommended rest time between each set has been
increased to 40s. Working on the same types of training with the same format, however, this week muscular strength will be less
focused on and more on mental well-being to get hold of his area of area and analyze strengths and weaknesses. At the end of the
week we will conduct interim benchmark testing part 1 where we can analyze the clients performance so far and check his
improvement after 2 weeks of training so that we can work on the weaknesses.
Weekday Exercise/Drill Sets and repetitions (FITT HRF/SRF
principle) Targeted muscle group

Monday Raised knee 30 secs - 2 sets each leg SRF - balance and coordination
(balance) One-leg stand 30 secs - 2 sets each leg Muscles - hamstring, quadriceps,
Airplane balance 30 secs - 2 sets each leg glutes, hip flexor, pelvic,
Tippy-toe balance 30 secs - 2 sets abductor.
Lunge balance 30 secs - 2 sets each leg
Alternate arm/leg plank 30 secs - 2 sets each leg

Tuesday Ball/balloon toss 30 sec - 2 sets SRF - coordination

(coordination) Jump rope 2 mins - 2 sets Muscles - chest, triceps,
Ball throw on wall drill 30 sets - 2 sets each leg shoulders, traps, forearm, quads,
Juggling with balls 30 secs - 2 sets hamstrings, calves, glutes,
quadriceps, pectoralis major,
inner thighs, lower back, chest,
arms, abdomen.

Wednesday Anjaneyasana 30secs-2 sets HRF - Flexibility

(mental and spiritual Garudasana 30secs-2 sets SRF - balance and coordination
well-being through Natarajasana 30secs-2 sets Muscles - outer thigh, back,
yoga) Virabhadrasana 30secs-2 sets lower back, glutes, pelvic,
Adho mukha vrksasana 30secs-2 sets abductor

Thursday Standing hamstring stretch 30 secs - 2 sets each leg HRF - Flexibility
(flexibility training) Piriformis stretch 30 secs - 2 sets Muscles - quads, hamstrings,
30 secs - 2 sets each leg calves, glutes, quadriceps,
Lunge with spinal twist
30 secs -2 sets each hand pectoralis major, inner thighs,
Triceps stretch 30 secs - 2 sets lower back, chest, arms,
Figure four stretch 30 secs - 2 sets abdomen
90/90 stretch 30 secs - 2 sets
30 secs - 2 sets
Frog stretch 30 secs - 2 sets
Butterfly stretch 30 secs - 2 sets
Seated shoulder squeeze
Side bend stretch

Friday Plyo push-ups 10 reps - 2 sets HRF - muscular endurance,

(plyometric training) Squat thruster 10 reps - 2 sets cardiovascular endurance,
Plyo lateral lunge 10 reps - 2 sets muscular strength
Reverse lunge with knee up 10 reps - 2 sets SRF - coordination, and balance
Box drill 10 reps - 2 sets Muscles - hamstring, quadriceps,
Frog squat jump 10 reps - 2 sets glutes, hip flexor, pelvic,
Lung jump 10 reps - 2 sets abductor, calves.

Coach’s feedback: I agree with my client, in his comfort zone he was able to work upon his improvements and the results are
definitely visible after 2 weeks of span. I think when we work in harmony between coach and client we will
obtain the best results. I wouldn’t like to push him beyond the limit which will exhaust him or shape his
mindset in such a way that he won’t want to work out or work with me. So far the client is stable and is
happy with his plan, and has been following it religiously.

Client’s feedback: The coach considered my point and reduced the intensity because of which I was able to workout more
efficiently, coach was able to analyze my needs and area of improvement very accurately, the
aforementioned weaknesses were what I faced difficulty dealing with during the entire week as well, but,
was able to cope with it better than I could before I think I’ve started to progress. The one thing which I liked
very much was that the coach never repeated any of the exercises, he brought in new ones for each
component equally tough which targeted not only the desired working areas but others as well. I think we
can now start to increase the intensity since I feel like my body has warmed up and picked up the pace.
 Next week maybe we can focus on muscular strength again.
Week 3 (plan developed using the FITT principle) :
Week 3 consists of 5 days of exercise, 3 days focusing on muscular strength, one on flexibility, and one on the desired skills.
For muscular strength, circuit training is added as variations are required for the client’s interest and engagement. Various other
components other than the focused one were developed too which boosts the client’s overall physique and development in all
aspects. Plyometric training, circuit training are specific training methods that were implemented for efficiency and an intense
workout. The client feels intensity be again increased a bit since he thinks his body is warmed up and can do more. Rest time is
again reduced to 30s and is to be followed this week onwards.
Weekday Exercise/Drill Sets and repetitions (FITT HRF/SRF
principle) Targeted muscle group

Monday Burpees 1 min each exercise repeat HRF - cardiovascular endurance,

(circuit training - Step-ups the circuit twice muscular endurance, muscular
lower body Wall sit strength
muscular Lunges SRF - coordination
strength) Squat jumps Muscles - hamstring,
quadriceps, glutes, hip flexor,
pelvic, abductor, calves, triceps,
chest, forearm, shoulder.

Tuesday Natarajasana 2 mins HRF - Flexibility

(yoga session - Chakrasana 2 mins SRF - coordination
working on Uttanasana 2 mins Muscles - quads, hamstrings,
desired skills) Ardha matsyendrasana 2 mins calves, glutes, quadriceps,
pectoralis major, inner thighs,
lower back, chest, arms,
abdomen

Wednesday Long jump into backward crab walk 10 reps - 2 sets HRF - muscular strength,
(Upper body Hands under table biceps hold 30 secs - 2 sets muscular endurance
muscular Triceps push-ups 10 reps - 2 sets SRF - coordination
strength) Shoulder I-Y-T 15 reps - 2 sets Muscles - chest, triceps,
Seated towel hammer curl pulse 12 reps - 2 sets shoulders, traps, forearm.
Triceps dips 15 reps - 2 sets
Push back push-ups 5 reps - 2 sets
Side-lying triceps push-ups 8 reps - 2 sets
Pike push-ups 10 reps - 2 sets

Thursday Knee-to-chest stretch 30 secs - 2 sets HRF - Flexibility

(Flexibility training Lower back rotational stretch 30 secs - 2 sets Muscles - quads, hamstrings,
- back) 30 secs - 2 sets calves, glutes, quadriceps,
Lower back flexibility exercise
30 secs - 2 sets pectoralis major, inner thighs,
Bridge exercise 30 secs - 2 sets lower back, chest, arms,
Cat stretch 30 secs - 2 sets abdomen
Seated lower back rotational stretch

Friday Burpee with tuck jump 12 reps - 2 sets HRF - muscular endurance,
(plyometric Lateral triple jump 12 reps - 2 sets muscular strength,
training) Alternating lunge jump 12 reps - 2 sets cardiovascular endurance
Tuck jump 12 reps - 2 sets SRF - coordination
Judeo roll with jump 10 reps - 2 sets Muscles - quads, hamstrings,
calves, glutes, quadriceps,
pectoralis major, inner thighs,
lower back, chest, arms,
abdomen.

Coach’s To some extent, my client is right as such cardiovascular endurance and muscular endurance that were tested
feedback: through the circuit and plyometric training are not required when doing yoga but the reason they were added
was to see how the client performs under pressure in an unfamiliar situation since it was not told before this will
happen. It is also good for the client to have some exposure to such high-intensity training exercises that will
aid in his physical development as an athlete because we are not limiting it to just yoga. Also the exercises in
those training were specifically for those desired components but because the rest was reduced again to 30s
this week the client might’ve felt a bit to be cardiovascular challenging. We will make sure to include these
again as the client liked them. I feel like the client is up for more challenges and so we will be starting with
weight training from next week which is an effective hypertrophy strength development program.
Client’s This week the use of circuit training and plyometric training in the plan was shocking, I didn’t expect training
feedback: types that targeted components such as cardiovascular fitness to be included since I feel it is not necessary for
someone doing yoga and because I was not mentally prepared for it from before I think when I came across
the same I found it a bit challenging, but I liked the concept and I like challenges so I found it very interesting
and I’m looking forward to such different methods of training to be included. I can say I’m very happy with my
coach’s planning as he really listens and wants to help me. Intensity as asked was increased this week.
Interim benchmark testing score (part 1 - average score): __-Health test__-Physical tests
Stork test (sec) Trunk lift test (cm)

36 10

Analysis: After only 3 weeks of training the client's physical ability has sharpened growth in balance, and coordination is
very evident he scored better than what he did during the initial performance this was because hard work pays off, we can
still improve in muscular fitness component and other as well and we will be focusing on the same more in the upcoming
weeks.

WEMWBS assessment: Sit and reach (cm) Push ups test (under a min)

63 (out of 70 based on a 14-item scale each scored for 1-5, the test is 2 45
meant to check an individual’s mental health, it asks the user questions
regarding his/her mentality on the basis of different components.)

Analysis: According to the norms my client falls under the category high well being suggesting he's both physically and
mentally fit and happy, it is a very good score as this positive attitude can also aid him in his performance and can be
considered a very fine attribute. Somewhere the score can still improve by taking into consideration his feedback. We will
work on the same. His flexibility and muscular strength score has also improved after 3 extensive weeks of training.
Week 4 (plan developed using the FITT principle) :
Positive feedback was received in terms of the varieties brought for different skill-related and health-related components which is a
big motivator for him. HIIT training for neuromuscular coordination and fun exercises such as tai chi are also included in this week’s
workout plan. It’s evident how the client has developed his physical ability because he was able to cope with the increased intensity
last week with ease and to challenge him by adding weight training in this week’s training, however, under supervision as the wrong
implementation of the form may cause severe injuries. The weights can be added as per his requirement and liking. This week we will
be focusing on coordination, muscular strength, flexibility, balance as well as focus and concentration drills. Based on the last interim
benchmark test part 1 we made changes in the workout plan to maximize growth and to see the results we will again be conducting
interim benchmark test part 2 and make necessary changes based on the same in the last training week-5.
Weekday Exercise/Drill Sets and repetitions (FITT HRF/SRF
principle) Targeted muscle group

Monday Figure 8 lunge 40 secs each exercise - 2 HRF - cardiovascular endurance,

(neuromuscular 360-Degree toe tap sets muscular strength, muscular
coordination - high- Duck and punch endurance
intensity interval Burpee box jump SRF - coordination
training: HIIT) Single leg mountain climbers Muscles - hamstring,
quadriceps, glutes, hip flexor,
pelvic, abductor, calves.

Tuesday Bent over row 10 reps - 2 sets HRF - muscular endurance,

(weight training - Arnold press 10 reps - 2 sets muscular strength
upper body) Dumbbell bench press 10 reps - 2 sets SRF - coordination
Pullover 10 reps - 2 sets Muscles - chest, triceps,
Dumbbell rear delt fly 10 reps - 2 sets shoulders, traps, forearm, back.
Standing biceps curl 10 reps - 2 sets
Skull crusher press 10 reps - 2 sets
Seated overhead triceps extension 10 reps - 2 sets

Wednesday Rock the boat 30 seconds - 2 sets SRF - balance and coordination
(balance) Flamingo stand 30 seconds - 2 sets Muscles - hamstring,
Banded triplanar toe taps 30 seconds - 2 sets quadriceps, glutes, hip flexor,
Single leg cross-body punches 30 seconds - 2 sets pelvic, abductor, calves.
Paloff press with rotation 30 seconds - 2 sets
Single leg stand on balance board 30 seconds - 2 sets

Thursday Cat cow 45 seconds - 2 sets HRF - Flexibility

(flexibility training) Airplane 45 seconds - 2 sets SRF - coordination
45 seconds - 2 sets Muscles - quads, hamstrings,
 Fallen triangle 45 seconds - 2 sets calves, glutes, quadriceps,
Lizard pose 45 seconds - 2 sets pectoralis major, inner thighs,
45 seconds - 2 sets lower back, chest, arms,
Wide fold
abdomen
Low lunge twist

Friday Qigong shibashi exercises Repeat twice HRF - Flexibility

(tai chi) SRF - balance and coordination
Muscles - outer thigh, back,
lower back, glutes, pelvic,
abductor

Coach’s feedback: It is important he is exposed to different types of exercise to get him comfortable in unfamiliar situations,
something he doesn’t know about from the first time he wasn't aware of tai chi and is something we can
avoid next time to prevent injuries. I disagree with him that we should include the weekend as well
because rest is as important for the body as workout. We have to give time for the muscles to grow and
we also don't want to exhaust our body entirely up to a point it’s too much hence we will not go ahead with
it.

Client’s feedback: I like how the coach is going for a different perspective by adding in more and more interesting methods
such as tai chi, weight training, HIIT for neuromuscular coordination this week and is looking in the right
direction. The workout plan is exhausting and I can now feel the rush inside my body after exercising but
on the last day, tai chi helped me mentally stabilize and as well as build myself. However, tai chi was
something I had no prior knowledge about and was not something I knew how to do so I had to search
online and do it..Saturday Sundays are 2 days I feel that can also be included in the plan and something
can be done on those days too as I am an enthusiast.
Week 5 (plan developed using the FITT principle) :
For the last week of the performance development plan, we’ve increased the intensity to a point designed for advanced players
and will yield a great outcome if adhered to as there is clear evidence of growth in terms of physical ability showcased by the
client. He was able to meet the different stages set and asked for more challenges. As usual, we have included differing
activities in this week’s plan such as plyometric training, pilates, lower bodyweight training, mindfulness session, and flexibility.
This is the final week and we feel my client has started catching up to his potential.
Weekday Exercise/Drill Sets and repetitions (FITT HRF/SRF
principle) Targeted muscle group

Monday Standing roll-down 45 secs - 2 sets HRF - Flexibility

(pilates) Dynamic core plank series 45 secs - 2 sets SRF - balance
Thigh stretch 45 secs - 2 sets Muscles - outer thigh, back,
Kneeling side-kick 45 secs - 2 sets lower back, glutes, pelvic,
Double leg stretch 45 secs - 2 sets abductor
Scissors 45 secs - 2 sets
Hundred 45 secs - 2 sets
Side teaser 45 secs - 2 sets
Swan 45 secs - 2 sets
Side leg series 45 secs - 2 sets
Roll up 45 secs - 2 sets

Tuesday Kneeling jump squat 15 reps - 2 sets HRF - muscular endurance,

(plyometric Full body plyometric push-ups 12 reps - 2 sets muscular strength,
training) Single leg deadlift into jump 10 reps - 2 sets cardiovascular endurance
Horizontal jump to tuck jump 10 reps - 2 sets SRF - coordination, and balance
Pistol squat roll with jump 10 reps - 2 sets Muscles - hamstring,
Plyometric push-ups to squat 10 reps - 2 sets quadriceps, glutes, hip flexor,
pelvic, abductor, calves.

Wednesday Garud asana 2 mins HRF - Flexibility

(mindfulness Ustrasana 2 mins SRF - balance and coordination
session - to Bakasana 2 mins Muscles - outer thigh, back,
increase Tadasana 2 mins lower back, glutes, pelvic,
concentratio Vrikshasana 2 mins abductor
n and focus)

Thursday Dumbbell lunge 10 reps - 2 sets HRF - muscular strength,

(weight Dumbbell shoulder squat 10 reps - 2 sets muscular endurance
training - 10 reps - 2 sets SRF - coordination
Bulgarian split squats
lower body) 10 reps - 2 sets Muscles - hamstring,
 Deadlift 10 reps - 2 sets quadriceps, glutes, hip flexor,
Hip thruster 10 reps - 2 sets pelvic, abductor, calves.
Leg press

Friday Lunging Hip flexor stretch 45 secs - 2 sets HRF - Flexibility

(flexibility Lying pectoral stretch 45 secs - 2 sets Muscles - quads, hamstrings,
training) Knee to chest stretch 45 secs - 2 sets calves, glutes, quadriceps,
Seated Neck release 45 secs - 2 sets pectoralis major, inner thighs,
Lying quad stretch 45 secs - 2 sets lower back, chest, abdomen
Sphinx pose 45 secs - 2 sets
Extended puppy pose 45 secs - 2 sets
Pretzel stretch 45 secs - 2 sets
Reclining bound angle pose 45 secs - 2 sets

Coach’s I thank my client for their appreciation and admire his dedication even though there were obstacles he overcame
feedback: them with his head up high, compared to first-week facing difficulties even when the intensity was low he has come
a long way and his activeness played a major role in the process, this week was specifically made more engaging
by adding pilates along with plyometric and weight training, another form of flexibility, coordination, muscular
strength training to meet my client’s expectations and keep him happy. All in all his growth was visible evidently in
the game and safe to say has made his weaknesses his strong pursuits he grew as a player mentally and physically
along with developing skills during the process, however, can still work upon some areas as perfection can never be
achieved but should always be chased after.

Client’s Last week was the most challenging and most interesting week at the same time. I finally feel like I can handle and
feedback: work well under unfamiliar situations. For 5 weeks I’ve worked on my desired skills so I have improved those as well.
I can handle advanced intensity now so I have developed physical performance as well. I also improved my focus
and concentration through mindfulness and developed new skills in interesting lines such as pilates, tai chi,
plyometrics, circuit. I feel better from inside and outside than I did 5 weeks ago. The coach guided me properly
throughout and we came through, I appreciate him putting up with me and his efforts. The coach met my
expectations which were one of the major reasons for my stable mental well-being because I was willingly a part of
his plan making a huge impact on my performance on-off field. Working on each comment I appreciate my coach for
such an initiative and for helping me grow as a player, enhancing my performance, and meeting my potential.
Interim benchmark testing score (part 2): __-Health test__-Physical tests
Stork test Trunk lift test

40 11.5

Analysis: Proudly, we achieved our set goals and came a long way improving my clients fitness by a milestone he now
excels in each fitness component including balance, and coordination allowing him to perform complex position and
asanas of yoga with ease, poses he never thought he’d be performing and those he initially found difficulty seems easy.
By working on each weakness through persistence and determination and sticking out even when it got hard my client
was able to meet his goals falling under the categories good or excellent according to the norms of the tests.

WEMWBS assessment: Sit and reach Push ups test

65 (out of 70 based on a 14-item scale each scored for 1-5, the test is meant to check an 5 47
individual’s mental health, it asks the user questions regarding his/her mentality on the
basis of different components.)

Analysis: Compared to the initial interim testing we have improved our points and scored 65 out of 70 this time, an
exceptional score depicts how healthy and mentally up my client was for the development plan and as mentioned earlier
we worked on his mental wellbeing and because client followed them religiously he scored better than earlier, it also aid
his physical performance as evidence how it also boosted. We have also improved his flexibility and muscular strength
scores.
Summary of the performance development plan:
Throughout the workout plan my client was dedicated to improving in yoga . In week 1 my client faced difficulties adapting to the
workout hence I had to change some exercises . After week 1 due to the constant feedback, we were able to make new strategies
that would help my client improve in yoga . In Interim tests, he performed really well, in sit and reach he reached +5, in the stroke test
he scored +40, in the push-up test he scored, +47, and lastly in the trunk lift test he scored 11.5. My overall experience with my client
was very smooth where I got to learn how I can make new strategies based on my client's feedback.
Client's overall feedback:
I am really happy with how my coach helped me improve in yoga . He developed new strategies and new methods so that I am
always engaged in the workout plan and the factor of boredom was catered to in the journey. There were different types of training
methods implemented (circuit, plyometric, neuromuscular coordination, pilates, tai chi, etc). In week1 I was not following the plan
properly but my coach planned engaging activities to increase my interest. The overall PDP journey was excellent, growth was
evident and I’m satisfied with my performance.