P.H.

E Task-2:
Main weaknesses:
As part of my client's performance development plan, I have identified one health-related and one skill-related
goal. To enhance my client's overall performance, I have chosen muscular endurance as the health-related goal
since it is vital in playing cricket. During the interview, my client mentioned poor endurance caused by a
previous accident that resulted in a wrist and leg fracture. Therefore, my focus would be on improving his
endurance to help him regain his potential. For the skill-related component, I have identified coordination as
the primary area of focus. During my initial observation, I noticed that my client lacked knowledge of the
proper way to bowl, which is a significant issue. "I plan to work closely with my client to improve his
coordination, which is crucial for his performance in bowling. Currently, his lack of coordination is affecting his
bowling form and speed during the game. Upon observation, I noted that he only bowled with proper form once
or twice out of 8-9 deliveries due to his lack of focus and unwillingness to perform. This is a major drawback
for my client and a cause for concern." Due to a major issue with his bowling action, he will be unable to bowl
in the matches. To improve his performance, he needs to work on coordinating his sprint, jump, action, and stop.
By doing so, he can fix his bowling action and avoid any further restrictions. My client was able to identify the
key points for bowling properly during an interview where he was asked about his procedural knowledge.
However, he failed to implement those key points in his actions, which raised concerns for me. During the
bowling process, he stopped indicating before throwing the ball for almost every delivery, indicating a lack of
coordination. As a result, he was unable to generate the necessary power needed for a good delivery.
Goal development:
After conducting an initial observation and discussing with my client, I have developed two goals for their
development plan - one health-related and one skill-related. I have taken into consideration my client's interests
and linked these goals with the SMARTER principles to ensure significant improvement.
Goals:
Skills related goal:
Enhancing my client's coordination while his fast-bowling action
Health-related goal:
Developing my client's muscular endurance for his legs and wrist muscles.
Smart Analysis of Health Goal: Muscular Endurance
Specific: My client's goal is to improve muscular endurance in specific muscles, including the legs and wrists.
This makes this goal specific and underlines the things where he wants to improve as an individual.
Measurable: My health goal is about muscular endurance by measuring how many push-ups, sit-ups, and
squats he is able to perform, and by evaluating and tracking the information I could determine the muscular
endurance is improved which makes this goal measurable.
Achievable: It is definitely achievable but hard for my client to reach his goal if he is truly motivated and does
what I have ordered him to do surely, he will accomplish his goal.
Relevant: This information is crucial since my client wants to increase their coordination and overall, in order
tomaintain their technique over time and perform consistently and effectively during the match, they must build
up their muscular endurance. Additionally, increasing muscular endurance will improve their precision while
bowling fast delivery, which are crucial traits for reaching skill-related objectives. This objective is therefore
very prominent and important for my client.
Time-bound: This goal is time-bound as the client has three weeks to achieve it. Properly following the plan
would significantly impact muscular endurance overall.
Physical Goal: Coordination
Specific: My client's goal is specific to my topic as I have appointed the thing which is lacking and which needs
some improvement by identifying it in initial observation which is improving his coordination during fast
deliveries making it more specific.
Measurable: To ensure that a bowler's action is legal, it is important to measure the angle of their arm and
ensure that it remains smooth and uninterrupted throughout the entire motion. Additionally, it is crucial to check
if the bowler is rotating their hand properly. If these aspects are achieved, the bowler's action will be considered
legal and they will have successfully achieved their goal. If the bowler is able to repeat this technique
consistently across multiple deliveries, it indicates that they have mastered this skill.
Achievable: My client has set a goal to improve his coordination while fast bowling action within three weeks.
This is an achievable goal and I will be there to assist him in making it possible and easy to achieve.
Relevant: The goal is further relevant since it is consistent with the issue that my client is now dealing with and
because it involves a skill element in the game. It also has to do with developing his coordination since he wants
to get better at bowling fast in cricket.
Time-bound: This goal is time-bound as I have constructed a three-week plan for my client to achieve their
skill-related goal.
Performance Development Plan:
I created goals using SMARTER concepts in their Personal Development Plan (PDP). For my client, I
 developed a week-long schedule that would make reaching their health goal challenging but still achievable.
The client will work out and follow the PDP on four days of the week, while the remaining three days will be
for resting. As part of the PDP, the client will attend a 50-minute session aimed at improving specific areas they
need to work on. The session will include an explanation of the purpose and equipment, followed by a warm-up,
a main activity, and a cool-down, and conclude with feedback from both the coach and client. The intensity and
anxiety level of the session will be measured using a scale, and changes will be made as necessary. The session
will comprise three parts: a 5-minute warm-up, a 40-minute main activity, and a 5-minute cool-down. Rest time
will be included to prevent the client from feeling overwhelmed and wanting to quit due to excessive pressure.
Additionally, the client will be given 10-minute breaks to rest and avoid overexertion. The training will take
place on Mondays, Tuesdays, Wednesdays, and Fridays, while the rest of the day will be dedicated to relaxing
the client and preparing for upcoming training sessions.
Training session1:
Purpose/Aim of the session:
As this was the first session plan started to improve the initial step for bowling which was the runup to work our
way and make the sessions more complex which would be easy for the client to grasp overall.
Equipment: place:
Ladder, Cones, Box, mat Main ground
Monday Tuesday Wednesday Thursday Friday
Warm-up- (5 minutes) Warm-up (5 minutes) Warm-up (5 minutes) My client Warm-up (5 minutes)
arm fly’s (5 sets of 4 twice on Legs swings (10 sets of 2) Legs over (10 sets of will be taking exercises include quad
each arm) to increase help to improve endurance 2) help strengthen your a day of rest stretches (10 sets of 2)
hamstring contraction as well as prepare ankles muscles. today as he to increase muscle
speed andimprove endurance. for upcoming activities. has been flexibility, reduce
Secondly, Elbow and arm training for tension, and improve
swings (15 sets of 2) the past three muscular endurance.
Jumping jacks (10 sets of 2) groin stretches (10 help prepare the days. This
improve blood and oxygen sets of 2) muscles and joints for will prevent Wide stance shifts (15
flow, boosting endurance. improve flexibility pain free the workout. overtraining sets of 2) also enhance
movement for the inner and allow his flexibility.
Main Activity-(40 minutes) thigh and upper leg. Main Activity-(40 muscles to
Suicides improve acceleration minutes) relax. Main activities -(40
and stamina, improving overall Main Activity -(40 squad jumps improve However, he minutes)
performance. minutes) muscular endurance will continue include high knees for
Fast bowling running sprint sprint and jump for and the cardiovascular with his daily running speed and
involves placing a cone 15-20 increasing the running system. gym routine coordination.
meters before the wicket and speed as it improves at home to
implementing your runup again coordination, Sprint and jump avoid Interval running
and again to improve muscle improve running speed, training to increases running
memory running speed and ladder sprint for muscle memory, and stop. speed and muscular
endurance. quickness, agility, and coordination, making endurance.
Acceleration drills will help him speed as well as help you in speed and jump
improve his running coordinating in taking coordination more Weighted lunges were
acceleration speed which will meaningful steps and synchronized. added to improve his
help him during his runup. running in a great flow. muscular endurance.
Weighted lunges to
Cool down- (5 minutes) Stair climbing improve the muscular Cool-down (5 minutes)
with brisk walking (2.5 focusing towards improving endurance of my Standing forward
minutes) for heart rate my muscular endurance client. bend (10 sets of 2)
normalization and muscle stretches the back of the
relaxation. Cool down, (5 leg as well as
Cool down-(5 minutes)
minutes) strengthens it also
Butterfly exercise (2.5 minutes) Shoulder stretch (10 sets hamstring stretch (10 relieves the muscles.
is a method that helps relax of 2) helps relieve pain and sets of 2) for
muscles, reduces pain, and tightness of the muscles. improved posture, Calf stretches. (10 sets
enhances body motion. lower back pain, and of 2) Activates muscles
Triceps stretch. (10 sets of
overall flexibility. stimulates blood flow
2) improves flexibility, body
and increases short-term
motion, and upper body
build. Knee stretch (10 sets range of motion and
of 2) reduces tightness flexibility.
in the muscles around
your knee.
Client Feedback:
 The client had a workout session on Monday which he was happy with, but he found the activities to be quite
tiring, especially the ones that focused on his leg muscles. On Tuesday, he told me that his legs were very tired
from the previous day's session and he couldn't give his best. He found the training to be pretty tough. On
Wednesday, he informed me that he wasn't feeling physically well and couldn't focus completely. After a day of
rest, I met the client on Friday when he had just completed his daily gym session. He mentioned to me that his
legs felt better and the muscle soreness had reduced. He also told me that his mom had massaged him, which
had helped alleviate some of the soreness. He spent his weekend with friends and family, and this helped with
his motivation to continue his fitness journey. He mentioned that he was quite bored with the focus on running
and that the coach didn't include anything about cricket, which he enjoyed. However, this week's session helped
him increase his running speed and improve his overall stamina.
Coach Comments
My client diligently followed the instructions and performed the exercises with periodic breaks. I didn't want to
pressure him and instead allowed him to work at his own pace. He was determined to learn and achieve his
goals for this session. Although he had basic knowledge of the sport, he needed to learn more. Throughout the
session, I kept his health and anxiety in mind. As I was focusing on his progress, I noticed that he improved the
first step of coordination, which included the run-up, and he achieved it effectively. Also noticed that my client
was lacking motivation during the process before the weekend.
End of 1st week Analysis:
This training program is well-organized and combines running-specific practices, muscular endurance workouts,
cardio, and recovery to improve a bowler's skills and fitness. The program focuses on strength, agility, and
general athleticism with a variety of cardio exercises. The client followed the plan faithfully, doing the workouts
and rest days as advised. On rest days, the client performed the recommended home gym routine. The
comprehensive approach aims to achieve both health and skill-related goals. After conducting all the sessions in
under four days, I noticed that my client was fatigued. After discussing it with my client, we mutually decided to
include rest days in between training sessions to allow my client to be fully fit and energetic to perform the
sessions. Furthermore, my client informed me that his school exams were causing him stress, and the long
training sessions were affecting his mental well-being. Based on his suggestion, I reduced the intensity of the
Tuesday training session.
Weeks-2
Purpose/Aim of the session: the purpose of this session was to work on my client's actions and implement it by
the runup we learned in the previous session making the task litter complex and increasing the intensity of the
session overall for the results.
Equipment: Place:
Weight ball, Jump bar, Hurdles, Box Cricket Net
Changes in the Training Sessions
Monday Tuesday Wednesday Thursday Friday
The Warm-up remained The warm-up remained The client's main activity The change I Firstly, the warm-
the same for our Main the same. The training was changed by adding made on this day up remained the
activity, we introduced session’s main activity new activities such as was sharing my same as one
Jump and action drills was little changed to focus sprint with action instead client with change was made
to improve arm speed and on the health goals, of them squad jumps, a motivational in the main
coordination. (Instead of exercises such as complex session that helps videos to help activity by adding
Fast bowling running planks (15 sets of 3) to them improve memory as him stay Bungee run with
sprint) Additionally, we improve muscular well as coordination of motivated bowling action
implemented cone drills endurance, box both elements. The Hurdle throughout the (Instead of
with the bowling action jumping (10 sets of 2) for run was implemented with process. Such as Interval running)
to create a straight run-up overall endurance Push- a fast-bowling action https://www.yout to help improve
with great flow and ups (5 sets of 3) exercises instead of weighted lunges, ube.com/watch coordination as
coordination. (Instead of build upper body strength allowing the bowler to get =0EsMQwJhBX0 well as power.
suicides) Footwork drill and as well as stair in a better position to bowl High knees and
was also introduced to climbing remained the and finally explode. Proper weighted lunges
follow consistent same as it was already action and maintaining a 15- will remain the
footwork throughout the focusing towards his health degree angle was crucial same to focus on
runup. These changes goal. These exercises were for successful execution and the health goals. As
were made to reduce the substituted instead of is he rotating his hand if not well as cooldown
risk of injury and enhance ladder sprint and sprint correct it. But the sprint will remain the
the player's performance. and jump. These were the with jump remained the same. Also rest
The Cool-down remained changes in the main same to ensure he could must give after
the same. Also, rest must activity rest of the plan execute the complex drill every main
given after every main remained the same with the revision of the past activity drill.
activity drill. including the cool-down week's exercise. Also rest
exercise. Also, rest must must give after every main
given after every main activity drill.
activity drill.
Week 2 -
Clients Feedback: -
Once again, Monday turned out to be challenging yet enjoyable for my client. The intensity of the activities was
normal, but I learned about drills that were familiar to my sport. After Tuesday's session, my client shared their
feedback on how the changes in the session were the right thing to do. Due to these changes, they did not feel
overburdened or tired compared to last week. Wednesday's session was very interesting and enjoyable. The
exercises did not bore me, and although they required some effort, I could relax afterward. My coach provided
me with a video that kept me motivated and dedicated towards my goals. On Friday, during the training session,
my client mentioned that they were bored with one of the changes in the exercise from last week. Also, due to a
lack of sleep, they lacked power, which made them unable to perform the activity to the best of their ability.
Overall, the session went very well, and I made some progress. I implemented my fast run-up with my bowling
action, but towards the end, I was exhausted. Despite this, I was satisfied with my session.
Coach Feedback:
Overall, the session went as planned until the cool down when the time was up. The main aim of the session was
achieved as the client followed through with all of the drills and also enjoyed the process, becoming more
determined and motivated to achieve their goals. While focusing on their progress, I noticed that they improved
their first step of coordination as well as their action in the second step, which included the run-up and action,
achieved effectively. The changes made in the training sessions were also successful and client really enjoyed
them to the fullest But on the Friday session he felt bored and tried but the rest of the session went well. As
well as this training session also consisted of complex skills. As well as I also added rest after every main
activity to ensure that his muscles are sore resulting in reducing his potential while performing drills.
End of 2nd week analysis
After completing all the training sessions for the week, my client experienced significant mental and physical
improvements. This week, we made sure to include rest days in between sessions to prevent overburdening and
allow my client to focus on other activities while maintaining their fitness. I observed a considerable positive
shift in my client's performance, with visible improvements and an increased ease in performing exercises due
to adaptation. Overall, the training plans proved to be effective, and my client's condition is good. However, we
made some changes to the program since last week due to overtraining. Our main focus is to improve my client's
skills and help them achieve their goals. To achieve this, we introduced new training sessions with action-
oriented activities like Jump and Action Drills, Sprint with Action, and Bungee Run with Action. Additionally,
we reduced the intensity on Tuesdays and focused more on health goals by introducing activities like box jumps,
push-ups, and planks. Lastly, I provided my client with a motivational video. This training plan is customized to
meet my client's needs and performance evaluations.
Week 3-
Purpose/Aim of the session: The purpose of this training session is to improve coordination overall for arm
speed which will help increase the bowling speed and power of my client and know he is capable of performing
and implementing all of the training sessions. Making it the toughest training session to know whether he was
able to improve the goal or not.
Equipment:
Tennis ball, Wicket, Professional batsman, Cones, Hardball, Baseball/ weight ball/weight
Place:
Cricket ground
Changes made in the session:
Monday Wednesday Thursday Friday
Firstly, the main To enhance your bowling skills this week two main The change I Warm-up remained the
activity (cone drills activities were added Sprint with action, The made on this day same. the main activity was
with the bowling Hurdle run was implemented with a fast was sharing my completely changed by
action) was bowling action removed Firstly, adding practice client new removing 3 activities and
changed to bowling bowling using a lighter bowl (such as a tennis motivational making him play a match.
with proper bowl) to boost your arm rotation speed. This, in videos to help him It's important to test your
technique and turn, can help you to rotate your hand without stay motivated skills in real-life situations,
angle and form to stopping, thereby enabling you to throw the ball throughout the so, we made him bowl in a
develop muscle more quickly. Secondly, bowling with a heavier process. Such as match to see if he could
memory, allowing bowl or add some weight to your bowl. This can https://www.youtu implement what he learned
you to act with ease help you to increase your power, strength, and be .com/watch= and excel in the field of
but warm up and endurance, while also enabling you to bowl faster PWDQpEBq_pU cricket using the correct
cool down remained with the right technique action, and angle. warm form. For cool-down will
the same. up and cool down remained the same. remain the same.
Week 3-
Overview
This week's session focused on revising past activities and introducing new ones to test the client's overall
improvement. On Monday, the client enjoyed one of the new activities introduced to him. Tuesday was
dedicated to help him improve his health goals. On Wednesday, the main activity was changed to include
bowling with lighter or heavier balls to help him improve his rotation speed and ensure he bowls correctly.
Thursday was a rest day, and the client was given a new motivational video to prepare for Friday's match. The
Friday match was designed to assess his overall abilities, and the session was completely redesigned with new
warm-ups and cool-downs to keep him interested and engaged. The client mentioned that he usually gets bored
on Fridays, so this week's session was made more interesting for him.
Client Feedback
On Monday, I was happy with the new activity because it was something I love and am passionate about in
cricket. Tuesday was routine, which was all right, but Wednesday's training session was odd and difficult to
adapt to because all of the main activities were changed. It was interesting, but also made me tired. On Thursday,
a motivational video opened my eyes and improved my determination towards the game. Lastly, on Friday, I
had the same warm-up so it was easy to perform, and finally got to play a match and test myself in real-life
scenarios. Overall, I enjoyed this week's session. Throughout my training, I was able to improve my
coordination while bowling, resulting in a more proper technique of fast bowling. This particular session was
the most challenging of all the previous ones, but I was able to notice a significant change in my abilities. I felt
exhausted from all the activities performed during this session.
Coach Feedback
During this training session, my goal was to improve the coordination of the athlete's bowling technique, and I
am happy to say that I was successful in achieving this objective. The plan was to enhance the athlete's
coordination, and we were able to do so effectively. I was pleased to see that the athlete was mentally prepared
for the session and showed great determination throughout. Although I was a bit worried about making changes
to the training program, the session went according to plan. On Monday, we tested the athlete's determination,
while on Tuesday, we stuck to the routine to avoid any negative impact on their overall sports performance. On
Wednesday, the athlete was initially confused, but they quickly grasped the concept. By Friday, the athletes
displayed significant improvement in their sports performance, and their determination was visible, which they
attributed to the video they watched.
Analysis of client performance
In the third session, my client performed better than in the first. He was mentally prepared and took everything
seriously, paying close attention to all the activities. Now that his personal development plan has been
completed, I believe we can measure his progress. In the first session, he lacked motivation and easily became
demotivated. However, he regained his motivation through watching motivational videos. During the last
session, he gave his best. I could clearly see his efforts paying off. His bowling technique improved significantly
after the three sessions. He now rotates his hand properly without stopping in his run-up, runs fast, and doesn't
extend his hand more than 15 degrees. Before the sessions, he didn't even know how to bowl and was confused
when asked about it. But after learning the drills and movements, he has learned the technique, and although
he's currently unable to apply full power, he has achieved his goal of learning coordination in his fast-bowling
action. He knows that with a bit of guidance, he can improve his other goals. Therefore, compared to the first
session, my client's third session was a significant improvement.