PHE TASK 2: CRITERIA B

MAIN WEAKNESS: As I have conducted my clients initial benchmark which helped me further my observation
Regarding my clients’ weak spots that require polishing. The chosen health related skill goal is muscular Endurance
and physical skill related goal is balance. These chosen physical and health related goals will be worked upon during
the upcoming PDP (performance development plan) that I will create for my client to help him overcome his
weakness and show progression towards his desired object as practice makes perfect. As a coach Muscular
Endurance plays a vital role in the game of football as it helps you stand your ground which prevents the opponent
from tackling or body play you in a game of 90 minutes. My client being is an athlete unable to maintain his
balance and stay strong while having the ball in his possession due to which he is very easily tackled, hence the
chosen skill related goal is Balance as is the key component of physique and fitness which is also crucially important
in game of football this was highlighted and chosen because my client alongside trying to improve his muscular
endurance, he is unable to maintain his balance as he is overweight which influences his ability to perform . My
client as he is required to make rapid and quicker sprints in different direction of the pitch in the game of football, he
tends to lose balance and fall sometimes due to overweight may result in an injury or muscle pull, this may be a
disadvantage for him as he is required to perform sprints which can result in weight loss which will help in the game
of football.

GOAL DEVELOPMENT: The goal development plan will revolve around the client’s health and physical
health goal which I have highlighted after a thorough assessment of the client’s initial benchmark and health
assessment. I will make sure to give my client positive and motivating feedback which pushes him further to
satisfy himself with his noticeable improvements. These improvements will be visible after my clients go through
my designed performance development plan whereas I will further explain in the SMART GOALS while keeping in
mind my client’s satisfaction and comfort to see visible improvements.
HEALTH GOAL: To help improve my clients desired health goal I will try my best to provide my client with a
proper education on what to eat and not to eat, which contribute towards his strength and muscular endurance
goal to be improved by a lot. I as a coach will provide him with proper information regarding his health goal that will
cover all proper muscular strength training with all proper lifting forms, with proper technique as well as
running to reduce his weight. I was able to clearly identify and highlight my client’s health weakness which led me
to choose this goal as my client’s muscular endurance. I have chosen this for my client as he really lacks
Endurance whereas weight reduction with this goal can both be achieved and kept in mind , which I will start
conducting my planned exercise in the upcoming performance development plan.

SMART ANALYSIS OF HEALTH GOAL:

SPECIFIC: To improve clients overall muscular endurance through a variety of exercises whereas provide him
with a healthier nutrition-based education whereas will use the circuit training method to enhance overall muscular
endurance.
MEASUREABLE: The measurable goal keeping in mind my client’s health goal I will try analyzing my client’s
current muscular endurance with the initial performance evidence whereas inform my client to perform 5
exercises without rest to see visible improvement.
ACHIEVABLE: keeping in my mind that my client will be undergoing my designed performance development plan
as a coach I will push and motivate my client to be able to achieve his set goal as nothing is impossible whereas
if my client keeps pushing himself to see better outcomes, he will be satisfied whereas the achievable goal to be set
for my client keeping in mind muscular endurance is that he will start with 2 rounds in his training session and 1
round will be added each week.
RELEVANT: As my client wishes to increase and enhance his muscular endurance during his created performance
development plan, This is relevant as this is a problem identified in initial performance as in football muscular
endurance is a key component of football as you are frequently moving in this game.
TIME-BOUND: The goal that my clients wish to achieve which is enhancing his muscular endurance is time- bounded
Because of the given timeline of 3-weeks but with the support of his coach and peers my client is active and ready to
Tackle this hurdle coming his way.

PHYSICAL GOAL BALANCE: The Physical goal selected for my client after thorough analysis of his initial
benchmark as this is interlinked with his health goal which is muscular endurance. There were many options
and components that fall under physical goal but after analyzing my client’s performance in a match of football I felt
it is important to highlight and take up my client’s weakness due to which he was struggling in certain aspects of
football. As he is an active athlete, balance plays a vital role in quick change in movement and direction as he
tends to lose balance due to being overweight. However, as his coach I have designed an organized and disciplined
performance development plan from him which will mainly cover the aspects of Balance, moreover balance also
has multiple other attached components with it that are in cooperation with balance as balance requires speed,
agility, and stamina. So, I chose this physical goal for my client as he was unable to maintain his balance while
dribbling and efficiently which created problems for him in tough match situations. Hence the designed PDP
will surely help my client display visible changes and progression through the period of 3-weeks.

SMART ANALYSIS OF PHYSICAL GOAL:

SPECIFIC: keeping in mind my client’s physical goal which is balance as my client is struggling, so as his coach I
have set a proper session in which the main components associated with balance will be covered whereas to help
improve balance in soccer his is required to perform balance exercises which will target overall body balance.
MEASURABLE: As my client continues to face balance problems due to which I was able to select balance as his
physical goal alongside a goal set which is easy and measurable for my client is to practice on leg from 10 seconds
up till 30 seconds whereas gradually increasing time the training sessions will help determine his improvement.
ACHIEVABLE: This goal is achievable by proper observation and dedication of my client and proper and
designated drills making the goal achievable.
RELEVANT: This goal is relevant as this is a problem identified in initial performance as in football balance is
a key component of football while penalty taking, shooting or while dribbling thus making this goal relevant.
TIME-BOUND: The challenge is the deadline of 3 weeks to improve and enhance balance whereas to help
achieve his goal quicker I will help my client set weekly objectives making this goal time-bound.

ACTION PLAN: The training plan will consist of both aspects of physical training which will cover gym sessions
and football training sessions as mentioned in the upcoming designed Performance Development Plan. This is
to ensure maximum effort and determination towards achieving both health and physical goal of client where the
physical goal Is BALANCE and health goal is MUSCULAR ENDURANCE. The PDP will change accordingly
through the time period of 3-weeks keeping in mind the client’s progress in each week and every session. These
sessions will help clients reach near his desired goal for them to be called successfully. As the chosen physical and
health goals are quite interlinked which will help contribute towards each other as gym sessions will help increase
Muscular endurance enabling the client to unlock his full strength whereas targeting each muscle in the
Body helps increase body strength and power and stability as well help in the reduction of weight.
Although other than these sessions my client will be having in training session football matches for
The coach to observe and see visible improvement in client’s performance after undergoing the given
drills in the PDP whereas these football matches will also show muscular endurance enhancement in client while he
is able to body tackle his opponent using his entire will power to keep the ball in his possession and also shows how
he maintains his balance while tackling the opponent. PDP will be kept flexible to changes and requests by client to
create a more fun and interesting environment which will also help form a better communication and
understanding between coach and client.
TRAINING PLAN CONDUCTED FOR HEALTH GOAL: SESSION 1#

MONDAY TUESDAY WEDNESDAYRE THURSDAY FRIDAY REST SATURDAY SUNDAY

GYM FOOTBALL ST DAY GYM DAY FOOTBALL REST

 WARM-UP: WARM-UP: REST DAY FOR WARM-UP: REST DAY: WARM-UP: As This will
CLIENT: also be a rest
Dynamic and Dynamic stretching Slow This day is Dynamic and day for client
Static As I have decided jogging- 3 optional for static just for session
stretching for slow jogging not to keep a minutes the client to stretching for 1 as he has just
Almost 5-6 rounds of futsal session with client attend as he 5-7 minutes started as a
minutes court – 2 rounds after a 2-day intense Sprinting- for has just started coach, I cannot
High knees workout targeting 2 minutes implementing 3 rounds of have my client
for around high knees- 2 his muscular my PDP light jogging over exert due
2-minutes minutes endurance, and Jumping whereas I will to high intensity
balance this is a rest jacks: 25 make my jumping jacks: drills which can
day to increase body reps session 30 reps sometimes
Butt kicks lunges: 5-10 recovery time flexible to cause muscle
for reps- 2 sets whereas I will keep Main make my high-knees: 30 pulls or muscle
approximately him motivated by workout: client feel reps tears so I will
2-Minutes Main Session: sending him more gradually keep
positive videos and 1. bodyweight comfortable Main increasing
Main Workout: 1. Ladder competition reels to t squats: and happier Workout: intensity as his
jump drills – 2 keep him 10-15 reps: while body continues
body weighted sets determined and 2-set attending my 1. to adapt to the
squats: (10-12 positive that session to Acceleration training.
reps) 2. Box Jumps: anything is possible 2. bicep receive a with and
5-10 reps: 1 set if you make effort. curls: 10-12 positive and without ball- 4
reps: 2-sets satisfied repetition
3. One long outcome.
2. jumping jump – 2 sets 3. hammer Whereas I will 2. Cone
jacks – 5 curls: 10-12 keep sending balance each
minutes – 2 4. Cone reps: 2 sets him leg 10 reps
sets Shuffling- 2 motivational
sets 4. barbell quotes to keep 3. Cone
3. triceps rows: 10-15 him confident Dribble – 2 sets
dips with 2kg 5. hurdle reps: 2 sets and
weight 5-10 jumps- 2 sets determined. 4. Single leg
reps- 2 sets hurdle jump
each leg- 10
4. Push-ups – 6. Full game 5. dumbbell repetition
5-10 reps- 2 sets match to shoulder
observe press: 10-12 5. Full game at
improvement reps: 2 sets end of session
5. Plank
hold: 30-40 Cool-Down Cool-Down: Cool-Down:
seconds
1. Cycling: 1. light 1. pedal the
COOL-DOW 30-40 seconds jogging: 1 cycle at
N: minute low-speed
resistance for
1. hang on Bar 5-10 seconds
for 40 seconds to maximum
stretch back and
spin

WEEK 1 FEEDBACK FROM COACH: As this was my first ever session with my client where I was able to
implement my designed PDP with my client where I was able to see how well my client had adapted to my
performance development plan. This specific performance development plan was targeted towards my client’s health
goal which was muscular endurance and physical goal which is balance, in this session I was able to cover all
possible aspects of light weight training and football drills and other drills to improve balance for my client through
which his body would adapt to lifting weights and improving his balance in the upcoming PDP plan. My client was
really happy and determined towards following my PDP plan whereas performed every drill with the best of his
ability. As my client is already an athlete but he is not used to lifting weights so I had given 3 breaks to my client to
get comfortable and let his body recover from intense workouts which can sometimes also be dangerous if not
performed after proper warmup. I was able to motivate and support my client during his off days where I kept
interacting with him online just to make sure he’s on the right track. Moreover, I had also noticed that my client was
reluctant in lifting weights as he feared that it would damage his muscles or stop his muscle growth, whereas
performed his football sessions drill without hesitation. Keeping in mind my clients’ personal demands and requests I
had told my client to perform light weight trainings gym sessions for the 1st session for him so familiarize himself
with the correct technique and form for lifting, whereas mainly the training session revolved around cardio gym
session and football drills to keep the 1st session as light as possible as I would gradually and slowly increase
intensity of trainings while lessening rest days in between to keep my client focused and active towards achieving his
health and physical goal side by side.
FEEDBACK FROM CLIENT: As my client really looked forward to undergoing my performance development
plan, he was extremely thrilled and excited. My client on Monday performed with great intensity and confidence
which kept him going throughout the session. My client later on in the middle of the week did complain of knots in
his body which are also known as cramps I had informed my client that this was totally normal as he had just start
intense workout routines while incorporating weight training and also incorporating football sessions this will only
happen for 1-2 days then your body will automatically adapt itself to handle and bear high intensity workouts and
football drills. Whereas although my client had explained how he enjoyed himself while performing his drills and is
looking forward to the next session. I am motivated and really excited to undergo the upcoming training sessions.
ANALYSIS OF THE WEEK: After the week’s analysis and observation of my client throughout the first session of
the personal development plan, my client performed mediocre as he was not expecting such difficult and intense
training sessions in his upcoming PDP. My client was holding back and was clumsy as he wasn’t showing his full
potential and lacked focus which caused him to get distracted easily. As his coach I could sense and observe that my
client was enjoying his training sessions of football sessions but he lost interest in his gym sessions but kept
performing well in his end of session football matches and drills. So after partially performing his 1st PDP session I
had a conversation with the client and asked him what activities and exercises should I incorporate in my
Performance development plan to keep his interest he requested to decrease gym workout intensity although other
drills in terms of football session are perfect as I’m already aware of them and I feel I’m performing without being
hesitant although he still requested to reduce the intensity of the training sessions for the first week and increase it
slowly has he is still not adapted to the PDP as yet.
CHANGES MADE TO PDP: (Week 2)
MONDAY: GYM SESSION: TUESDAY: FOOTBALL FRIDAY: A whole football
Reduced 1 set which is jumping SESSION: Slow jogging is removed from match is added at the end by
jacks from gym mentioned exercise warmup and a long time of muscle stretching revoking one more rest day to
whereas also reducing 3 reps from is added to enhance flexibility before observe and see visible
each exercise mentioned above. performing football drills and sessions. improvement made by the
client.

WEEK SESSION #2:

FEEDBACK FROM COACH: As my client was excited and looking forward to the changes made in the
Performance development plan for the 2nd week session as he had requested some changes to help him keep a
balanced session. My client felt that he was able to show some improvement towards weight reduction throughout the
session as he consumes a proper amount of nutrition before attending his session to give him a boost of energy and
helping w. My client was performing extremely well in his Monday gym session whereas on Tuesday he was able to
perform confidently in his football drill sessions with more flexibility as stretching was added although on Weight
reduction. I as a coach also requested him to attend the Friday session for him to achieve his desired Health and
physical goal before the given timeline fulfilling his request of making the session more enjoyable.
Although even on the Friday session as his 2 of his rest days are in total, my client was very exhausted, he still
performed the PDP with energy but his body needed rest due to which he was holding back, and I made sure these
marks and observations were communicated to the client after the session.
FEEDBACK FROM CLIENT: I was excited and determined that I was enjoying the 2nd Performance
development session and was looking forward to overcoming possible struggles. I overcame some cramps during
the performance development plan but my coach kept me motivated throughout the performance and helped me
whenever I struggled anywhere. I felt more improvement and progression as I started to take up sessions more
seriously. I was able to maintain a focused and fixed routine which also contributed to improving my report in
general.
WEEK ANALYSIS: After client’s session 2 of the performance development plan there were visible improvements
in client’s performance as his balance and muscular endurance was improved and very visible in his training sessions
and training football matches. My client got familiar and comfortable with the drills and training session which
motivated him every day to work harder and not give up, As compared to week 1s session my client has shown
improvement and fluidity in his exercises due which he was able to show more improvement whereas I had also
observed that my client isn't able to fully recover his body from the intense workouts as he is also going to his
football club after training session due to which body cramps take up more time than usual to recover as there was
one break less than the previous session. As I had told my client that there is only 1 week left before the whole
designed PDP plan is complete as the last exercise will remain the same but his ability would be checked mainly in
this session. As In week 2 session had reduced the amount of reps and extra weighted exercises to help him adapt to
the given exercises where now as his coach I feel he is final and ready for the last PDP session.
CHANGES MADE TO FINAL PDP: WEEK 3# FINAL:

SATURDAY: Football match session was removed and a longer session of cool down is added before ending the 3-
Week long Performance development plan to help recover from muscle stiffness and cramps
SUNDAY: Sunday is kept as a Final rest day as now the PDP has come to an end but even after the PDP has finished,
I will stay in touch with clients providing him with a valid healthy diet and motivational videos to help him flourish in
the future.
FEEDBACK FROM COACH: As I had already told my client that the intensity will be not higher but his ability
would be judged and final performance development session in the whole 3-week journey. I was really happy and
satisfied with my client's visible improvements and outcome as I was able to guide him perfectly as his coach due to
which my client had a positive and healthier outcome as he was extremely motivated and determined throughout his
session. My client was able to perform weighted exercise with ease and confidence, whereas he performed his
football drills that consisted of balance drills for example cone shuffle, pick up cone on one leg, ladder jumps, he
performed outstandingly. His balance and muscular endurance were polished and improved as he was dominating in
his football matches and gym sessions. As my client was confident and motivated however, he used to overexert in
some exercises due to which he was given extra breaks and rest time between his sessions.
FEEDBACK FROM CLIENT: I client was extremely satisfied and happy with the coach designed fitness aimed
PDP plan due to which I was able to maintain a healthy and balanced routine to follow the entire week. My client
also noticed that I was able to get ample time for my body to recover and I was also consuming proper nutrition
which contributed towards my weight reduction. I client performed a proper cardio session with full motivation and
dedication as I knew it was boring but at the end of the day I needed and wished to achieve the set goals as my final
destination was near and I decided not to give up. I am satisfied with my results and outcome as i knew the amount
of blood and sweat, i put in hard work all paid of till this day where I was able to see visible improvement and was
able to set a disciplined routine and diet. However, I still felt that there is always room for improvement and that
nothing is perfect. I still wish to follow the completed PDP plan to have a better and more efficient outcome than
before to satisfy myself to the fullest, as I could still feel that his body can withstand more strength and training.
 LAST AND FINAL ANALYSIS OF THE WEEK: Now both client and coach are now fully satisfied with their
dedication and performance throughout the performance development plan they can finally call is successful as the 3
week PDP is now complete and to conclude that the client has successfully achieved his desired Health and Physical
Goal and is now confident and well informed how to contribute more towards his Health and Physical goal if he
wishes to improve it further as my client Is really happy and is consuming a healthy diet daily. My client is very
happy and satisfied with his results and the amount of hard work he has put in and wishes his coach best of luck
whereas he wanted to end the week with a motivating quote that may inspire many other young athletes like him, he
said “success in the work that you avoid”.