Mayra Rastogi
Total Score: 76/105
- Sports Arena : DPS international
- Grade : 4B
- Sports : Skating
01 PSYCHOLOGICAL FACTOR
| Tasks | Remarks | Rating |
|---|---|---|
| Play with confidence | Proficient | ⭐⭐⭐⭐ |
| Good decision making | Proficient | ⭐⭐⭐⭐ |
| Focused | Mastery | ⭐⭐⭐⭐⭐ |
| Enthusiastic | Proficient | ⭐⭐⭐⭐ |
| Committed | Proficient | ⭐⭐⭐⭐ |
| Disciplined | Proficient | ⭐⭐⭐⭐ |
02Technical Skills
| Criteria | Benchmark | Remark | Rating |
|---|---|---|---|
| Mastery of more complex movements. | Can perform cross cuts, mohawk turns, and a three-turn. | Foundational Understanding | ⭐ ⭐ |
| Ability to perform and land jumps. | Can perform a waltz jump, toe loop, and salchow. | Proficient | ⭐ ⭐ ⭐ ⭐ |
| Spinning techniques and control. | Can spin on one foot with at least three revolutions and perform a sit spin. | Proficient | ⭐ ⭐ ⭐ ⭐ |
| Simple rhythm and pattern movements. | Can perform basic waltz steps in time with music. | Proficient | ⭐ ⭐ ⭐ ⭐ |
| Complex skating patterns and changes in direction. | Can perform brackets, rockers, and counters; demonstrates fluidity in transitions | Proficient | ⭐ ⭐ ⭐ ⭐ |
03Physical Attributes
| Criteria | Benchmark | Remark | Rating |
|---|---|---|---|
| Ability to skate for extended periods. | Can skate continuously for 15 minutes without significant fatigue. | Foundational Understanding | ⭐ ⭐ |
| Core and leg strength for jumps and spins. | Can perform 10 squats consecutively; holds a plank for at least 30 seconds. | Proficient | ⭐ ⭐ ⭐ ⭐ |
| Extended range of motion, vital for spins and leg lifts. | Can do a split on the ground, shows increased leg stretch in comparison to beginner level. | Competent | ⭐ ⭐ ⭐ |
| Speed and ability to change direction quickly. | Completes an agility cone drill in under 20 seconds. | Proficient | ⭐ ⭐ ⭐ ⭐ |
04Psycological Attributes
| Criteria | Benchmark | Remark | Rating |
|---|---|---|---|
| Understanding of keeping skating equipment in top condition. | Demonstrates knowledge on how to clean and maintain bearings, check wheel tightness, etc. | Foundational Understanding | ⭐ ⭐ |
| Knowledge of safety during complex moves. | Understands the importance of clear space while practicing jumps and spins; uses gear during riskier moves. | Proficient | ⭐ ⭐ ⭐ ⭐ |
| Regular practice and dedication to improvement. | Attends 90% of practice sessions and actively seeks feedback. | Foundational Understanding | ⭐ ⭐ |
| Works well with others, especially in pair or group routines. | Demonstrates effective communication and coordination in group routines; supportive of teammates | Proficient | ⭐ ⭐ ⭐ ⭐ |
| Ability to express oneself and perform in front of an audience. | Shows confidence and emotion during routines; engages with the audience | Proficient | ⭐ ⭐ ⭐ ⭐ |
| Adjusts to challenges and mistakes during routines. | Can recover from a missed step or stumble without stopping or showing frustration. | Proficient | ⭐ ⭐ ⭐ ⭐ |
| Level | 1 |
|---|---|
| Coach Notes | Good skaters but need more practice for better performance |
Proposed plan for the next three months:
-
Month 1:
- Focus on improving technical skills:
- Review and strengthen basic skating techniques such as forward and backward strides, crossovers, and turns.
- Introduce more advanced technical skills like jumps and spins.
- Provide individualized drills and exercises to target specific areas of improvement.
- Enhance physical attributes:
- Design a comprehensive off-ice training program to improve strength, agility, and flexibility.
- Incorporate exercises that specifically target core strength, leg power, and balance.
- Include cardio workouts to improve endurance and stamina.
- Develop psychological attributes:
- Focus on building mental toughness and concentration during practice sessions.
- Teach techniques to manage competition nerves and stress.
- Establish goal-setting strategies and encourage positive self-talk.
-
Month 2:
- Continued emphasis on technical skills:
- Refine jumps and spins by working on proper technique, height, and execution.
- Introduce more complex jump combinations and sequence elements.
- Provide additional practice time for specific technical elements that require improvement.
- Further enhance physical attributes:
- Incorporate plyometric exercises to improve explosive power and jumping ability.
- Implement interval training to increase speed and quickness on the ice.
- Continue strength training but increase resistance and intensity.
- Continue developing psychological attributes:
- Perform mental imagery exercises to enhance visualization and focus.
- Address any mental barriers or fears that may be hindering performance.
- Encourage the use of positive affirmations and visualization techniques during competitions.
-
Month 3:
- Finalize technical skills:
- Work on perfecting the execution and consistency of jumps, spins, and footwork.
- Practice more advanced variations and combinations of technical elements.
- Focus on transitions and choreography to enhance overall program presentation.
- Maintain and refine physical attributes:
- Continue with strength and conditioning exercises, but shift focus towards maintenance and injury prevention.
- Implement stretching routines to improve flexibility and prevent muscle imbalances.
- Fine-tune cardiovascular fitness to ensure peak performance during competitions.
- Reinforce psychological attributes:
- Provide mental strategies to handle pressure situations and maintain focus.
- Conduct mock competitions to simulate real performance scenarios and build confidence.
- Review goals and establish a positive mindset for upcoming competitions.