Client’s overall perspective on the 4-week training plan:

Question Client Answer

How was the training plan and the overall The training plan was good as it contained most of the training
experience of the eportfolio? exercises and my overall experience of the journey with you was good
as it helped me gain the Jab Punching skill.

What was the intensity of the exercise? The intensity of the exercise was good as it was set according to my
endurance and capability.

Was I able to use unique exercises for your The exercise chosen by my coach was perfect and muscle straining
training component? which made me, even more, tougher throughout the e-portfolio.

How do you think you were honest while I was somewhat honest as sometimes your questions were too
giving feedback during our time bond? overwhelming to me which made me give false answers to you.
As Coach:-
Interpersonal Skill:
During my client’s training, I developed many interpersonal skills through a lot of different things such as one-on-one
discussions, training sessions as well as feedback sessions. Whenever the training sessions were challenging,
especially during the Muscle endurance training, my client got tired very quickly and was sometimes demotivated to
perform any exercise or drill. I would always try to motivate him and cheer him up, which I believe was very beneficial for
his performance. To do so, I used a unique type of motivational strategy to help him to get encouraged throughout the
sessions. I would try and use reverse motivational strategies, in that I would challenge him that he will not be able to do
the drill so that he could do it with double assertiveness, this tested his ability to take challenges and handle anxiety as
well. And if he can do so, I would award him by giving him a small treat. This is because my client underestimates
himself, which could state a lack of self-confidence. He doesn’t try the drill because he feels he can’t do it but he can,
hence challenging him is the best way of making him perform the drills properly. To increase the efficiency of the growth.
Similarly, I used to give him constant encouragement & feedback on his performance, after the first week being full of
feedback, He was encouraged to perform the exercises with better form & correct techniques. Based on his current
performance & Feedback, I use to alter the Intensity of the exercise. These Minor changes helped me as a coach to
improve my interpersonal skills. This constant feedback in the first week made me develop my communication skills.

Through this e-portfolio, I was able to develop many ATL skills. As a coach While making the skill development plan for
my client I was able to develop my Time management skills, as it is important for a coach to maintain enough time for
proper rest between sessions, and after every workout. For the uniqueness of the development plan, I research a lot
about boxing and different types of exercises that will help my client improve his art of Jab Punching. This research
helped me analyse the initial performance of my client and similarly helped me to choose the proper intensity for the
proper growth of my client's performance by the end of the e-portfolio. Self Management skill was required as I had to
give proper timing to my other subject, simultaneously giving time to e-portfolio tasks. My skills were tested many times
as this portfolio was started after Diwali, I had a Mid-term exam which delayed my task-1 by 2 To 3 days. Similarly, I had
many difficulties, when e-portfolio and Personal Projects met and had similarly deadlines. Which increase the stress on
my mind, but I was able to divide proper and appropriate timing for the e-portfolio & PP.
Client’s Final Performance evaluation (As Coach):
As a coach, I feel my client is doing good, but still he is not at the best level making his future path for him harder and
harder. I think he should gain muscle to increase the overall strength and power across the body, as his future goal is to
become a professional fighter, Similarly, he needs to maintain his diet, even more, to maintain the fat concentration in
his body.
Success ● Improvement in Communication, Research &
Time Management Skill.
● Giving Explicit Feedback with proper
suggestions, So a Reflective Skill.
● Self Management as I was able to divide the
time for PP, Normal Subjects & E-portfolio.

Challenges ● Diffcuilties because of the Online Schooling.

● Planning Workout and Finalizing the Intensity
according to my client.
● Building a good relationship with clients.
What I might do differently next time (As a Coach):
Nothing is perfect in this world, so if I get one more chance to be a coach of anyone I might, Include many things. Firstly,
a diet plan in the skill development plan, as will increase the effectiveness of the exercise done according to the planner.
Secondly, Increasing the Interaction to maintain the bond between me and my client throughout the e-portfolio. Thirdly,
 Taking or allowing my client to participate in tournaments to increase his self-confidence & similarly helping me to learn
the Unfamiler situations, which could be covered in the development Planner.
As Client:-
Inter-personal Skill & ATL Skill:
I developed interpersonal skills with my coach through giving feedback to him, the feedback was very important to
improve his coaching skills and my performance. After receiving and giving feedback, I got clarity about the drills and
gained knowledge on how to perform them. The consistent conversations about the problems that I had during the
training session helped my coach to simplify the drills and make it easier to comprehend them. My coach gave me a
demo of the exercise which was very helpful to me and I was able to understand the exercises better and do them on my
own as well. The feedback that I gave was based on my perspective and experience of the training session, it also
contained the challenges I faced, my strengths and weaknesses. It was a written summary of the training session, which
could be analyzed by my coach for a better understanding of his training plan. I was able to improve my Communicative,
Reflective & Collaborative skills while working along with my coach to improve my art of Jab punching. I was barely able
to manage or divide my time for the Development Plan made by my coach, because of the Mid-term exams studies, PP,
Etc. That is why I was able to develop my Self-management & Time management skills during the e-portfolio. I also
developed Organizational skills as it was required for planning timing for my daily activities including the development
plan. I never skipped any workout to keep my body in constant growth, instead of taking the more rest given in the daily
Workouts. As I was very honest to my coach, similarly never lied about anything, instead of asking questions related to
my struggles faced during the activity.
Success ● Completing the SDP (Skill Development Plan)
Productively.
● Improvement in my Communication, Self-
management & Time Management Skills.

Challenges ● At first-unhealthy body, laziness, Improper

Intake of unhealthy food.
● Cheat days- skipping some exercises & Lying
about it to my coach.
● Muscle soreness- because of the high intensive
training.
(As a Client)-How was my Goal Accomplished:
My Physical Goal:
My physical goal was to achieve the skill to master the art of Jab punch over a full 4-week course, without any distraction
or injuries. There were many subcomponents under leaning Jab punch, some of them were Explosive Strength, Body
Coordination, etc. My coach increased the intensity of the exercise over a course of time the growth in my performance,
after the development plan my performance had increased drastically. Explosive strength training was to increase the
power of my Arms, Biceps and Triceps, to increase the force at which I would punch my opponent. Similarly, Body
coordination was to increase the synchronization of the body movement while performing Jab Punching Skill. An
increment in the sets and reps increased the intensity of the drills, similarly increasing the strength of other muscles also
helped my overall performance. With the guidance and suggestion from my Coach, the method of performing the drill
also increased. Doing unique kinds of drills related to Jab Punch, Such as:- Pyramid Jab Drill, Wall supported Jab Drill,
etc. Also helped me to gain a clearer way to perform jab punch. I like boxing as it passes down in my family which makes
boxing a Joy for me if performed. As boxing relieves the stress and lets me release my frustration. Similarly, boxing has a
very interesting history making it a wonderful sport, similarly, this also helps me to take care of my fitness. Sometimes
the Joy makes me perform very well in a tournament being a catalyse in my overall performance in a competition. This
particular sport doesn’t belong to my culture or my beliefs, hence making it unknown for me to express any type of
movement into beliefs.
Benchmark Test:
- Initial Test Performance:
Component Jab Punch

My Performance 3/10

My perspective:- I was able to punch only 5 times in this initial

performance, according to my Coach the main issue which I was
facing was my Muscle Endurance, as it drained out quickly which
made his muscles sore, lastly letting me punch only 5 times.
Similarly, all the punches had different power hence, which could
mean my explosive strength was also not good.
 Final Test Performance:

Component Jab Punch

My Performance 8/10

My perspective:- I was able to punch more than 30 times in this

final performance, according to my Coach my specific fitness
development which helped me score this much good in jab punch
is my Muscle Endurance, as it used to run out quickly before, but
after the intensive drills, made my body tougher than before. I was
able to give the best power at every punch also stating the
increment in my explosive strength too.

My Health Goal:
My health goal was to improve my Muscle Endurance, By doing intensive and body energy-draining drills to make my
body tougher for punching longer than usual. By giving me different and unique exercises which help me gain muscle
endurance I was able to score pretty well in the final test Performance. There weren’t any issues in my social life as I was
able to maintain stress over short periods, Reducing the impact of stress on my loved ones. Similarly, I was maintaining
my sleep pattern regularly for 7-8 hours, reducing the chances of anaemia and Long term Body Stress. I also maintained
a properly balanced diet which reduced the amount of unwanted fat in his body. These small things helped my coach a
lot as I had previous experience of how to perform exercises properly, similarly Knowing that I was health-conscious my
coach was very happy.

Bibliography:-
- https://www.acefitness.org/education-and-resources/professional/expert-articles/5610/explosive-upper-body-exercises/
- https://www.mindbodygreen.com/0-11865/7-yoga-poses-to-balance-your-chakras.html
- https://blog.ochsner.org/articles/5-upper-body-strength-exercises
- https://www.poweringoffroad.com/en/10-coordination-exercises/
- https://www.healthline.com/health/exercises-for-balance#exercises-for-athletes
- https://www.healthline.com/health/posture-exercises#downward--facing-dog
- https://www.webmd.com/fitness-exercise/a-z/balance-training
- https://evolve-mma.com/blog/4-drills-to-improve-hand-eye-coordination-in-boxing/
- https://www.boxingnewsonline.net/strength-and-conditioning-camp-upper-body-power/
- Images:- https://www.topendsports.com/testing/tests/home-step.html
- http://blogs.rdxsports.com/boxing-jab-technique/
- Knowledge:-
- https://olymp`ics.com/en/sports/boxing/
- https://www.healthline.com/health/fitness-exercise/muscular-endurance-exercises#how-to-improve
- https://www.verywellfit.com/best-lowerbody-weight-training-exercises-3498517
- https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
- https://www.medindia.net/doctors/clinical_cal/bmi.asp