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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.
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