what am i working on, how is it going and what next - this can span multiple days in any category.

Include coach's feedback

Reflection on [1] sample 06-Jun- Thu 07-Jun- Fri 08-Jun- Sat 09-Jun- Sun 10-Jun- Mon 11-Jun- Tue 12-Jun- Wed 13-Jun- Thu 14-Jun- Fri 15-Jun- Sat 16-Jun- Sun 17-Jun- Mon 18-Jun- Tue 19-Jun- Wed 20-Jun- Thu 21-Jun- Fri 22-Jun- Sat 23-Jun- Sun 24-Jun- Mon 25-Jun- Tue 26-Jun- Wed 27-Jun- Thu 28-Jun- Fri 29-Jun- Sat 30-Jun- Sun
Badminton

Grip/Switching Wall toss current speed is

Back hand serve Flick accuracy is @ ; Short
serve is @
Forehand Serve Short is @ ; High is @
Toss / Clear Straight; Cross ; High ;
Attacking
Drop Straight;Cross;Slice;Fast ;
Slow
Drive
Smash Straight;Cross;Half; Flat;
Deep;Body
Net
Smash Defence Straight;Cross;Drive
Lift Straight;Cross;Flat
Keep Straight;Cross;
Dribble
Push Straight;Cross
Tap Normal;Slice;
Footwork /
Movement
Reflex
Anticipation
Racket position

TACTICS

FITNESS
Agility i need to work on my turning
Strength 30m plyometrics
Stamina ran 5km in 25min
Stability
Flexibility x
Falling / Diving x
Injury / sickness x
Recovery x
FOOD
Protiens 3 eggs, chicken in dinner,
dry fruits
Fruits 2 apples, 3 bannanas
Veggies ate lots in lunch
Ghee / Fat no :-(
Junk ! no :-)
MENTAL
Reading Read one article on fitness -
how to be fast on field
Watching Few videos of position play
Analysis x
Visualization 10 min about dribbling
SELF
Feelings / moods relaxed, slightly irritated with
my left foot
Attitude / Behaviour no issues
Social / Friendly spoke to a boy about team
Any Other x
 PROPOSED PLANNED DAY REVIEW DAILY
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
5:30 AM
5:30 - 6:30 AM
6:30 - 8 AM
8 - 9 AM
9 - 10 AM
10 - 11 PM
11 - 12 PM
12 - 1 PM
1 - 2 PM
2 - 3 PM
3 - 4 PM
4 - 4:30 PM
4:30 - 7:30 PM
7:30 - 8:30 PM
8:30 - 9 PM
9 - 10 PM
10:00 PM
During
weekends Weekly docuemattaion
 Protien Fat Calcium
Milk time + Peanuts Cheese (only Spinach Green leafy
Breakfast weekends) ocassionaly vegetables
Eggs 3 Eggs 3 Corn flakes
(doubt)
4 soaked Coconut pieces Ragi porridge
almond occassinaly
Oats Ghee
Ocassionaly

Lunch Green leafy

vegetables
Dal with rice Dark chocolate Spinach
(doubt) ocassionaly
Broccolli Ghee Ragi mudde
occassionaly

Snacks Seeds Nutri Mix Seeds Nutri Mix

Dinner Non veg once Ghee Spinach Green leafy

weekly, twice ocassionaly vegetables
on weekends
Peanut butter Cheese beans any
Homemade ocassionaly
Date Ball Mastry M-Time M-Notes Passing P-Time P-Notes Kicking K-Time K-Notes Ball Control C-Time C-Notes Agility Agility-Notes A-Time Workout W-Time W-Notes Stamina S-Time S-Notes Games G-Time G-Notes Visualize Plan Visualize Notes Self Care Self Notes Team player Team Notes Xtra
Alone with
08-Feb, Fri markers 30 Alone Wall 90 High Ball Yoga 45 Distance Running 30
09-Feb, Sat
10-Feb, Sun Did hiking of 1.5km from Base ot top of Nandi Hill and back
I was
I ran at a steady pace Today I was on fire I told myself in complimentin
150 kicks from left foot max amount of jugles and covered 5 km in 23 and scored all the the afternoon TW when he
Alone with I am comfortable moving the and 50 from right. using foot, thigh, chest min 49.41 sec new goals for my team and practice makes made a wonder
11-Feb, Mon markers 30/30 ball at medium speed Alone Wall 60/60 kicking from 4 yards Curve 60 Juggling 30/30 and head is 26 Plyometrics 60 Distance Running 30 record Casual 30 played good football perfect Complimenting full pass 10 rounds gate to car in 31 min 08,27 sec
Alone with Track dribbling avg mistakes Passing quickly and I am not able to pump the I am feeling pain which is I did not tell the 10 Round gate to car in 30 min 45.47 sec, casual game 30 min Good passing and
12-Feb, Tue markers 30/10 2 Rondo 30/30 not moving Ping 60/60 ball in the air Juggling 30/30 Juggling max 56 Core 60/60 good Skipping rope 30 Internal 30/30 Getting angry affirmation Complimenting No compliments possitioning,
I complimented
advik when he
made an
In high ball also I won the game by a I said to myself awesome assist
controlled only balancing and relaxing good penalty at the practice makes and created a
13-Feb, Wed 1 V 1 30/30 I got 3/15 tries Alone Wall 60 Curve 60/60 I could curve 3/50 tries High Ball 30/30 3/27kicks Yoga 60/60 posses Aerobics 30 Casual 30/30 last minute perfect Complimenting good chance 3 rounds ambrosia to car in 3 min 28.08 sec
20 with both legs, left,
Partner going right, split, squat jumps, could maintain my
ball mastery 1000 touches backwards avg I tried few shots with top drop squats, box shuffles emotions for the match Focus on complimenting
14-Feb, Thu Alone Running 30/30 from all parts medium speed Pair Markers 30/60 mistakes 4 Curve 30/60 spin Juggling 30/30 max 36 Plyometrics 60/60 and 120 step ups Skipping rope 30 Casual 30/30 except one moment myself Complimenting team after goal 10 rounds gate to car in 29 min 03.32 sec, internal game
15 passes with good
first touch and ground
15-Feb, Fri 1 V 1 30 dnd Pair Markers 30/30 pass Curve 30 High Ball 30 Core 60 Aerobics 30 Casual 30 Complimenting
Alone with
16-Feb, Sat markers 30 Alone Wall 60 Ping 60 Juggling 30 Plyometrics 60 Distance Running 30 Casual 60 Complimenting
17-Feb, Sun Complimenting
Advik not able
Good passing to find me in
Able to pass Max 46 and doing accurate shots and not I am focusing open spaces
Alone with accuratley from Getting little curve need around the world serious play by on the next and I am not
18-Feb, Mon markers 30 Pair Markers 30/30 moderate distance Curve 30/30 to shoot harder Juggling 30/30 (freestyle) Plyometrics 60 Distance Running 3030 5km in 25 min 23.01 sec Casual 30/30 opponent team opportunities Complimenting communicating 10 round gate to car in 28 min 45.62 sec
i messed up only 5 Two core work outs and
1000 touches from each part times in the whole 30 both were painful and G ot angry that im not
19-Feb, Tue Alone Running 30/30 of foot at medim pace Rondo 30/30 minutes Ping 30/30 20 out of 43 shots Headers 30 Core 60/60 good Skipping rope 30 DND Internal 30/30 playing well Complimenting 10 rounds gate to car in 32 min 25.53 sec
Told myself that
hard work
comes with a I complimented
reward at th end imaad for
and cooled touching the
7 mistakes in the surya namaskara, posses 10 rounds fastest round good passing and in down at the end ball into the
20-Feb, Wed 1 V 1 30 DND Rondo 30/30 whole game Zing 30/30 50 left foot 25 right foot High Ball 30/30 29/52 tries controlled Yoga 60/60 and relaxation session Interval Running 30/30 200 mtrs in 44.53 sec Casual 30/30 good mood of the day Complimenting goal 10 rounds gate to car in 31 min 52.39 sec, internal match
10 box jumps, single leg
jumps both legs 10, split
jump 10, squat jump10, 10 big misses from my
drop squats, 10 box team mates otherwise
Alone with 9 mistakes from my max 69 with all body shuffles and 60 step ups. ok match trying to
21-Feb, Thu markers 30/30 avg mistakes 3 Rondo 30/30 side, waiting too long Curve 30/30 10/23 curved little Juggling 30/30 parts Plyometrics 60/60 everything X2 Skipping rope 30 DND Internal 30/30 focus on myself It is fine to lose Complimenting Good pass man 1o rounds gate to car in 30 min 57.71 sec,
1000 touches all parts of the 37 times to pratner match with Davin,
foot at medium to fast pace including a cool van 4 Km in around 20 min Yash, Rat, Advik and Finally practice
22-Feb, Fri Alone Running 30/30 no mistakes maybe 1 or 2 Rondo 30/30 12 mistake in total Ping 30 DND Headers 20/20 persie diving one Core 60 DND Distance Running 30/30 Did not time (forgot) Casual 40/40 Dauren does something Complimenting Come on man 10 rounds gate to car in32 min 46.47 sec
Alone with Normal jumps 5 min, 1
23-Feb, Sat markers 40/40 avg mistakes 2 Rondo 20/20 5 mistakes Curve 30/30 6/46 High Ball 20/20 29/47 controlled Plyometrics 60 DND Skipping rope 30/30 min break and repeat Casual 40 DND Complimenting 10 rounds gate to car in 32 min 34.45 sec
24-Feb, Sun
Practice makes
max 39 times with all Glute workout body pains Ran 5 KM in 20 min perfect before
Alone with 1 right 3 left passes 0/23 curved. some very chest, head, foot and and is helping with the 42.20 sec my new high Nomal keeping and running in the No group to 10 rounds gate to car in 30 min 42.21 sec, 30 min volleys 23/32 in the goal with
25-Feb, Mon markers 30/30 avg mistakes 4 Alone Wall 30/30 200 times Curve 20/20 slightly Juggling 40/40 thigh Core 60/60 speed Distance Running 30/30 score Casual 30/30 shooting morning Complimenting compliment power and accuracy with partners
20 box jumps, 1 leg 20 on
each, split 20, squat jumps
1100 touches with sole, 20, drop squat 20, box
side, outside and top at a shuffle 20, step ups 120 Practice makes
fast pace with maybe 3 to 4 times and holding squat DND Due to corn hand perfect befor
26-Feb, Tue Alone Running 30/30 mistakes Rondo 30/30 13 mistakes Zing 30/30 1 right 3 left 39 times High Ball 30/30 36/42 within one metre Plyometrics 60/60 for 70 seconds Skipping rope 30 not able to skip Casual 30/30 2 v 2 boring game ball controll Complimenting Nice one mate! 10 rounds gate to car in 29 mn 53.56 sec
200 mtrs sprinting 10 15 min alone markers avg 3 mistakes, 90-100 min possesion with strategy, 17
DND practice with DND practice with DND practice with DND practice with times fastest sprint was DND practice with Focus on the mistakes, 5 min alone running 6 mistakes. Brasil vs Germany match analysis with
27-Feb, Wed 1 V 1 30 Ranadheer uncle Pair Markers 30 Ranadheer uncle Ping 30 Ranadheer uncle Headers 30 Ranadheer uncle Yoga 60 Uppa yoga And assanas Interval Running 30 47.26 sec Casual 30 Ranadheer uncle game Complimenting Nice one Ranadheer uncle.
Complimented
to my team
Alone with avg 3 mistakes with side of Core crunch 2.0 and quick mate for making
28-Feb, Thu markers 30/30 foot and rolling Rondo 30/30 9 Mistakes Curve 30/30 3/28 curved just a little Juggling 30/30 max 41 juggles Core 60/60 hit abs, Skipping rope 20/30 Quick speed with break Casual 30/30 Normal match Make options Complimenting a good pass. 10 rounds gate to car in 30 min 15.50 sec,
15 passes with good
first touch and ground Giving up
01-Mar, Fri 1 V 1 30 DND Pair Markers 30 pass Zing 30 dnd High Ball 30 dnd Plyometrics 60 dnd Distance Running 30 5km in 20 min 41.80 sec Casual 30 dnd practice - so 10 rounds gate to car in 32 min 14.71 sec
affirmation -
Alone with Avg mistakes 1 or 2 with Doing random trick like Practie makes
02-Mar, Sat markers 30/30 presure Alone Wall 30 dnd Ping 30 dnd Juggling 30 dnd Core 60 dnd Aerobics 30 dnd Casual 30/30 step overs perfect - 10 rounds gate to car in 29 min 04.23 sec
03-Mar, Sun Persevering
work harder
than the small nobody to
Alone with 100 with right and 200 94/114 controlled and leg apacolypse high kid (chase compliment
04-Mar, Mon markers 30/30 avg 0 to 1 mistakes Alone Wall 30/30 with left Curve 30/30 4/32 curved High Ball 30/30 passed back properly Core 60/60 intensity workout Distance Running 30/30 5km in 21 min 37.20 sec Casual 30/30 juggling and kicking carrera) complimenting practicing alone 10 rounds gate to car in 27 min 43.32 sec
05-Mar, Tue
did as much as did as much as did as much as
06-Mar, Wed Alone Running 30 did as much as possible Rondo 30 possible Ping 30 did as much as possible Juggling 30 possible Yoga 60 did as much as possible Interval Running 30 did as much as possible Casual 30 possible
did as much as did as much as did as much as
07-Mar, Thu 1 V 1 30 did as much as possible Pair Markers 30 possible Zing 30 did as much as possible Juggling 30 possible Plyometrics 60 did as much as possible Aerobics 30 did as much as possible Internal 30 possible
Alone with did as much as did as much as did as much as
08-Mar, Fri markers 30 did as much as possible Possession 30 possible Ping 30 did as much as possible Headers 30 possible Core 60 did as much as possible Aerobics 30 did as much as possible Casual 30 possible
did as much as did as much as did as much as
09-Mar, Sat Alone Running 30 did as much as possible Pair Markers 30 possible Zing 30 did as much as possible Juggling 30 possible Plyometrics 60 did as much as possible Distance Running 30 did as much as possible Casual 30 possible
around 1
hour of
10-Mar, Sun External game
11-Mar, Mon Distance Running 30/30 5km in 21 min08.68 sec Casual 30
Alone with 200 passes with left skipping workout 1o min training woth 10 rounds gate to car in 28 min 47.68 sec, rondo 17 mistakes, internal match draw
12-Mar, Tue markers 30/30 avg mistakes 2 Alone Wall 30/30 and right foot Ping 30/30 32 time accurate Juggling 30/30 19 times max Core 60/60 core countdown Skipping rope 30/30 2X Casual 30/30 jugling and passing focus complimenting good pass good passes,
5 rounds gate to car
1000 touches all parts of the passisng with pressure 34 times with awesome yoga streches and highest sprint 42.28 sec playing passing thinkng about
13-Mar, Wed Alone Running 30/30 foot at medium pace Pair Markers 30/30 and attempt block Zing 30/30 receiving High Ball 30 Dnd playing casual Yoga 60/60 relaxationg Interval Running 30/30 (200 mtrs) Casual 30/30 headers pass complimenting nice cross 30 min internal match good dribling and ball control
dipping shot 4 properly aruna aunty combos and
12 goals inside with different bad passing from my dipped and I was damn back straightening kicking ball here and push myself to
14-Mar, Thu 1 V 1 30/30 skill moves Possession 30/30 side Curve 30/30 exited Headers 30 dnd Core 60/60 excersises Skipping rope 30 DND Casual 30/30 there be the best complimenting DND 10 rounds gate to car in 27 min 19.82 sec, 30 min receiving 7 mistakes
19/41 on the ground 5km in 21 min 23.05 sec
1000 touches all the parts of around cone pass and not looking at the ball maintaning certain pace try with no
15-Mar, Fri Alone Running 30/30 the foot Pair Markers 30/30 receive Ping 30/30 32/48 gone to the person High Ball 30/30 the whole time Plyometrics 60 DND Holi Celebration Distance Running 30/30 not fast enogh Casual 30/30 shooting and headers regrets complimenting you can do it! 10 rounds gate to car in 30 min 54.01 sec
Alone with 1 right 3 left (150 skipping workout 1o min juggling and practicing
16-Mar, Sat markers 30/30 avg mistakes 2 Alone Wall 30/30 times) Curve 30/30 dipping 0/34 Juggling 30/30 26 max Core 60/60 core crush Skipping rope 30/30 3X Casual 30/30 skills 10 rounds gate to car in 30 min 47.71 sec
17-Mar, Sun
Alone with 1 right 3 left (100 5 km in 20 min 40.32
18-Mar, Mon markers 30/30 pressure avg mistakes 4 Alone Wall 30/30 times) Curve 30/30 5/27 curved High Ball 30/30 receiving with pressure Core 60/60 core crunch workout abs Distance Running 30/30 sec new record Casual 30/30 skills and juggling 10 rounds gate to car in 28 min 46.10 sec
20 box jumps, 1 leg 20 on
each, split 20, squat jumps
20, drop squat 20, box
shuffle 20, step ups 120
Alone with 1 right 3 left (200 max 46 without times and holding squat skipping workout 1o min
19-Mar, Tue markers 30/30 avg 4 mistakes Alone Wall 30/30 times) Curve 30/30 3/29 properly Juggling 30/30 dropping Plyometrics 60/60 for 70 seconds Skipping rope 30/30 2X Casual 30/30 skills 10 rounds gate to car in 28 min 37.63 sec
5 rounds gate to car
Alone with 1 right 3 left (150 streches and relaxing highest sprint 47.28 sec
20-Mar, Wed markers 30/30 avg 3 mistakes Alone Wall 30/30 times) Curve 30/30 7/26 done High Ball 30/30 receive and pass back Yoga 60/60 posture Interval Running 30/30 (200 mtrs) Casual 30/30 skills 10 rounds gate to car in 29 min 32.23 sec
Alone with 1 right 3 left (250 skipping workout 1o min
21-Mar, Thu markers 30/30 avg 2 mistakes Alone Wall 30/30 times) Curve 30/30 8/27curved Headers 30/30 7/37 Core 60/60 core crunch workout abs Skipping rope 30/30 2X Casual 30/30 skills 10 rounds gate to car in 27 min 23.45 sec
20 box jumps, 1 leg 20 on
each, split 20, squat jumps
20, drop squat 20, box 5Km on sunday Aarohi
shuffle 20, step ups 120 marathon not friday In
Alone with 1 right 3 left (250 times and holding squat 20 min 18.40 sec new
22-Mar, Fri markers 30/30 avg 4 mistakes Alone Wall 30/30 times) Curve 30/30 6/32 bad performence Juggling 30/30 max 28 Plyometrics 60/60 for 70 seconds Distance Running 30/30 record Casual 30/30 skills 10 rounds gate to car in 27 min 02.62 sec
Alone with 1 right 3 left (250 receive and shoot to skipping workout 1o min Giving up
23-Mar, Sat markers 30/30 avg 1 mistake Alone Wall 30/30 times) Curve 30/30 9/28 curved High Ball 30/30 goal Core 60/60 core crunch workout abs Skipping rope 30/30 2X Casual 30/30 skills practice - so 10 rounds gate to car in 30 min 03.62 sec
affirmation -
24-Mar, Sun Practie makes
Alone with 23 mistakes not good crunches, planks, leg ups, cramps could not run perfect - laughing at a 10 rounds gate to car in 28 min 42.99 sec, 30 min possession good passing and
25-Mar, Mon markers 30/30 avg 5 mistakes cutting Rondo 30/30 time for me Ping 30/30 34/67 pinged Juggling 30/30 max 54 times Core 60/60 dead bugs, Distance Running 30/10 only 2.5 rest walking Casual 30/30 lousy play not good Persevering we can do that complimenting mistake dribbling.
box jump 10x4, single leg
jump 10x4 each, split
20x2, squat jump 20x2,
1000+ touches with all parts drop squat 20x2, box good game passing
good focus and 1 right 3 left (200 34/67 on the ground and shuffle 20x2, 120 step ups and dribbling won the 10 rounds gate to car in 28 min 30.60 sec, 30 min rondo 7 mistakes, 30 min
26-Mar, Tue Alone Running 30/30 concentration Alone Wall 30/30 times) Zing 30/30 accurate High Ball 30 DND Plyometrics 60/60 and streching Skipping rope 30 Dnd Internal 30/30 match lets beleiving complimenting that's the pass possesion okay passing
7 vs davin won the duel, 1
teams with kowshik uncle 67 headers partners 200 mtrs sprint fastest
27-Mar, Wed 1 V 1 30/30 2v2 Rondo 30/30 15 mistakes Ping 30/30 19/75 both feet Headers 30/30 with kowshik uncle Yoga 60/60 upa yoga and streches Interval Running 30/30 41.90 sec Casual 30/30 match i can do that complimenting awesome one 10 rounds gate to car in 30 min 45.13 sec, 30 min possesion good passing.
Good passing and
Alone with avg 3 mistakes with triangle passing 23 4 perfect passes Quick hit abs and core communication won
28-Mar, Thu markers 30/30 pressure Pair Markers 30/30 good passes Ping 30/30 according to yashas Juggling 30/30 max 59 all parts Core 60/60 crush workout Skipping rope 30 DND Internal 30/30 the match lets hoping complimenting nice pass man 2 rounds gate to car, 30 min agility training
box jump 10x4, single leg
jump 10x4 each, split
20x2, squat jump 20x2, no compkimet
drop squat 20x2, box damn angry not
shuffle 20x2, 120 step ups 5 km in 21 min 47.02 in control of
29-Mar, Fri 1 V 1 30/30 2 goals horrible performance Possession 30/30 matches Zing 30 dnd Headers 30/30 17 good headers Plyometrics 60/60 and streching Distance Running 30/30 sec Casual 30/30 kicking the ball let's go complimenting myself 10 rounds gate to car in 25 min 07.90 sec
Match with Niom's
30-Mar, Sat Alone Running 30 Alone Wall 30 Ping 30 High Ball 30 Core 60 Skipping rope 30 External 30 team
31-Mar, Sun
avg 4 mistakes bad mood
Alone with cause of movie the other
01-Apr, Mon markers 30/30 night Alone Wall 30/30 500 times with left foot Juggling 30/30 max 25 juggles Distance Running 45 min 45 min run 7.6 km Casual 30/30 penalties 10 rounds gate to car in 29 min 43.49 sec
ping 17 points most of the
13 goals against yashas not shots from left leg around 14 points lots of 3 quick hit abbs and 5 min I'm agree to the 30 min agility, 30 min possession 15 mistakes, 3o min pair markers turning 13
02-Apr, Tue 1 V 1 30/30 many skills Rondo 30/30 7 mistakes of passing Ping 30/30 80% High Ball 30/30 pointers Core 60/60 plank finisher Skipping rope 30 Dnd Casual 30/30 one touch one pitch team complimenting good try man mistakes
awesome crosses but Im still able to nice defending
03-Apr, Wed 1 V 1 30/30 partner did not take it Possession 30/30 good passing Ping 30/30 32 points left leg Headers 30 DND Yoga 60/60 vinyasa yoga Interval Running 30/30 46.72 sec highest Casual 30/30 shooting do the dribbling complimenting uncle 10 rounds gate to car in 29 min 42.31 sec
box jumps 4x10, single leg
both 40, split 20x2, squat
jump 20x2, drop squat
Alone with 20x2, box shuffle 20x2 and Who's the best? nice kick Davin
04-Apr, Thu markers 30/30 avg 0 mistakes Rondo 30/30 8 mistakes Ping 30/30 64 points left leg Juggling 30/30 max 60 times Plyometrics 60/60 120 step ups Skipping rope 30 dnd Casual 30/30 football TT me! complimenting awesome 30 min agility directional change, 30 min possession good passing but less energy
05-Apr, Fri Alone Running 30 dnd Alone Wall 30 dnd Ping 30 dnd High Ball 30 dnd Core 60 dnd Distance Running 30 21 min 20.20 sec Casual 30 finishing
box jumps 4x10, single leg
both 40, split 20x2, squat
jump 20x2, drop squat
20x2, box shuffle 20x2 and I'm unbelievable wonderfull
06-Apr, Sat Alone Running 30/30 1000 touches Alone Wall 30/30 dnd Ping 30/30 13/50 High Ball 30/30 20 received Plyometrics 60/60 120 step ups Skipping rope 30 dnd Casual 30 playing fribbling player complimenting receive 30 min pair markers receiving and passing, 30 min box dribbling
Trials for two
07-Apr, Sun weeks
08-Apr, Mon
09-Apr, Tue
10-Apr, Wed
11-Apr, Thu
12-Apr, Fri
Giving up
13-Apr, Sat practice - so
14-Apr, Sun affirmation -
Practie makes
15-Apr, Mon perfect -
16-Apr, Tue Persevering
17-Apr, Wed
18-Apr, Thu
19-Apr, Fri
20-Apr, Sat
21-Apr, Sun
22-Apr, Mon
Alone with core workout x2 and chest
23-Apr, Tue markers 30/30 cutting between cones Alone Wall 30/30 280 passes both feet Ping 30/30 10 good kicks Juggling 30/30 32 max Core 60/60 workout Casual 30/30 match against players
4 rounds 200 meters got
Alone with side top sole heel weaving 14 perfect kicks to partner 30 min change of cramps and sprained out of form better
24-Apr, Wed markers 30/30 through Pair Markers 30/30 one touch passes Ping 30/30 from 20 meters Juggling 30/30 freestyle tricks direction drills Yoga 60/60 up yoga and vinyasa yoga Interval Running 30/30 ankle Internal 30/30 tommorow
box jumps 4x10, single leg
both 40, split 20x2, squat
jump 20x2, drop squat
340 passes 1 right 3 20x2, box shuffle 20x2 and
25-Apr, Thu Alone Running 30/30\ 1000 touches Alone Wall 30/30\ left Ping 30/30 13 good kicks Juggling 30/30 48 juggles maximum Plyometrics 60/60 120 step ups Skipping rope 30 dnd Casual 30/30 play street football
26-Apr, Fri .
curving and knuckleball juggling with Twesh 3o min direction
Alone with one touch passing with 18 shhots ronaldo and freestyle tricks like change and line
27-Apr, Sat markers 30/30 track inside and outside foot Pair Markers 30/30 achalesh Curve 30/30 technique Juggling 30/30 ATW and neck stall jumping Core 30/30 abb workout dnd Casual 40/40 shooting on wall goal
28-Apr, Sun
Alone with
29-Apr, Mon markers 30/30 going through straight line Alone Wall 30/30 passing and recieving Ping 30/30 increased distance Juggling 30/30 max 45 Core 60/60 abbs Distance Running 45/45 9.2 km in 45 min i can still do that 10 rounds gate to car
Alone with o perfect kicks from 30
30-Apr, Tue markers 30/30 box la qroqeuta Alone Wall 30/30 230 one touch passes\ Ping 30/30 yards Juggling 30/30 dnd 30 min turning body Plyometrics 60 dnd Skipping rope 30 dnd i can still do that
01-May, Wed
Alone with
02-May, Thu markers 30/30 box drill la qroqeuta Alone Wall 30/30 330 passes Ping 30/30 not long enough shots Juggling 30/30 max 39 Core 60/60 abb and chest workout Skipping rope 30 dnd i can still do that
box jumps 10x5, single leg
both 10x5, split 25x2,
squat jumps 25x2, drop
squats 25x2, box shuffle
Alone with 6 with right and 7 with left 25x2, step ups 140 and 5 km in 21 min 05.37 10 rounds gate to car, 30 min recieving 37 good recieves, 30 min one touch pass
03-May, Fri markers 30/30 box la qroqeuta (120) times Alone Wall 30/30 250 passes to wall Ping 30/30 25 yards Juggling 30/30 max 56 Plyometrics 60/60 streches. Distance Running 30/30 sec i can still do that on thhe wall
Alone with core workout + chest 1070 skips in total plus
04-May, Sat markers 30/30 box la qroqeuta Alone Wall 30/30 340 passes to wall Ping 30/30 11 good balls in total Juggling 30/30 max 94 new record 30 min agility line drills Core 60/60 workout + arm workout Skipping rope 30/30 freestyle skipping i can still do that 30 min recieving around drum and pass back,
Alone with Giving up
05-May, Sun markers 30 Alone Wall 30 Ping 30 Juggling 30 Yoga 60 Interval Running 30 practice - so i can still do that
06-May, Mon trials at Fc madras affirmation -
Practie makes
07-May, Tue trials at Fc madras perfect -
08-May, Wed trials at Fc madras Persevering
09-May, Thu trials at Fc madras
10-May, Fri trials at Fc madras
11-May, Sat trials at Fc madras
12-May, Sun trials at Fc madras
13-May, Mon trekking holidays
14-May, Tue trekking holidays
15-May, Wed trekking holidays
16-May, Thu trekking holidays
17-May, Fri trekking holidays
18-May, Sat trekking holidays
19-May, Sun trekking holidays
20-May, Mon trekking holidays
21-May, Tue trekking holidays
22-May, Wed trying clubs
23-May, Thu trying clubs
24-May, Fri trying clubs
25-May, Sat trying clubs
26-May, Sun trying clubs
Giving up
27-May, Mon trying clubs practice - so
28-May, Tue trying clubs affirmation -
Practie makes
29-May, Wed trying clubs perfect -
30-May, Thu trying clubs Persevering
visualize
crowded tight
situation and
me dribbling
Alone with through for 30
31-May, Fri markers 30 Alone Wall 30 Ping 30 Juggling 30 Core 30 Distance Running 30 Internal 30 min
visualize
crowded tight
situation and
me dribbling
Alone with through for 30
01-Jun, Sat markers 30 Alone Wall 30 Ping 30 High Ball 30 Plyometrics 30 Interval Running 30 Internal 30 min
visualize
crowded tight
situation and
me dribbling
Alone with through for 30
02-Jun, Sun markers 30 Alone Wall 30 Ping 30 Juggling 30 Yoga 30 Skipping rope 30 Internal 30 min

Giving up
practice - so
affirmation -
Practie makes
perfect -
Persevering
Match
Preperation Do Not Do
Shouting, Moaning, Groaning, Cribbing,
Team Mates Encourage Complaining, etc
Team Pass, Make options, Communicate Hold the ball or pass through defender
Defence Marking Get Lost in the ball
Defence 1 V 1 Blocking (Gaining Time) Tackling to get the ball
Attack Possess the ball Get Goal, Hurry
Listen to Referee Opponents (trying to verbally dominate)
Consume Water (Hydrate) or Bananas Snacks or other drinks
 Weekly plan - 6days a week (sunday full rest day) Weekly plan - 6days a week (sunday full
rest day)
Fitness Day badminton fitness other activties Gym Day badminton fitness other
activties
6:45 to 8:45 Maharajas ground 6:45 to 8:45 Maharajas
with Manoj Sir ground with
alternate days travel Manoj Sir
8:45 to 9:20 6:30 to 8:00 ball mastery, alternate days
passing
9:20 to 10:00 Breakfast practice and
internal match milk get ready
10:00 to 12:30 Home Session 8:00 to 11:00
and planning
12:30 to 1:30 Lunch prep + Lunch and b,fast and
1:30 to 2:30 Screen Time + Plyometric Workout 11 to 12 wall practice other sitting
or track work
2:30 to 3:15 Get Ready + Travel 12 to 1 dribbling or core workout /
kicking yoga /
3:15 to 7:30 BeFit 1 to 3 plyometric lunch, bath,
workout reading, sitting
7:30 to 8:15 Travel 3:00 to 4:00 most days work, etc
some days
practice sessions
8:30 to 9:30 Dinner 4:00 to 5:00 campus care
and snacks
5 to 5:30 running 5 km
twice a week
or sprinting
interval
running once a
week juggling
3 times a week football
5:30 to 6:00 Community
sports
6:00 to 6:30 Casual football
play
6:30 to 10:00 Dinner, Thought
club and self
activities
9:30 \ by 10: sleep 7 to 8
00 till 5: hours
30am
1.5 to 2
Total time 6 hours 1.5 to 2 hours 4-5 hours Total time 3 to 4 hours hours
[1] For each item enter your reflection and notes. Also add comments / suggestions that you got from peers
/ coach.