LOCATIONS FOR SKINFOLD MEASUREMENT ARE:
a) CHEST (PECTORAL) – A DIAGONAL FOLD ON THE PECTORAL LINE MIDWAY
BETWEEN THE AXILLARY FOLD & THE NIPPLE.
b) TRICEP (ARM) – A VERTICAL FOLD ON THE BACK OF THE UPPER ARM, MIDWAY
BETWEEN THE SHOULDER & ELBOW JOINTS.
c) SCAPULA (BACK, SUBSCAPULA) – A DIAGONAL FOLD JUST BELOW THE
INFERIOR ANGLE OF THE SCAPULA.
d) ABDOMEN (UMBILICIS) – A VERTICAL FOLD 5 CMS TO THE RIGHT OF THE
UMBILICIS.
e) ILIUM (HIP OR SUPRAILIUM) – A 450 DIAGONAL FOLD JUST ABOVE THE CREST
OF ILIUM IN THE MID AXILLARY LINE.
f) THIGH (LEG) – A VERTICAL FOLD ON THE FRONT OF THE THIGH, MIDWAY
BETWEEN THE GROIN LINE & THE TOP OF THE PATELLA WHILE THE LEG IS
BENT AT 900.
2. FLEXIBILITY:
FLEXIBILITY IS THE ABILITY OF AN INDIVIDUAL TO MOVE THE BODY AND ITS PARTS THROUGH AS WIDE A RANGE OF MOTION AS POSSIBLE WITHOUT UNDUE STRAIN TO THE JOINTS AND MUSCLE ATTACHMENTS.
SIT & REACH TEST
TO MEASURE THE DEVELOPMENT OF HIP AND BACK FLEXION AS WELL AS EXTENSION OF THE HAMSTRING MUSCLES OF THE LEG. THE OBJECT IS TO SEE HOW FAR YOU CAN EXTEND YOUR FINGERTIPS BEYOND YOUR HEEL LINE WITH THE KNEES STRAIGHT.
PROCEDURE:
• SIT ON THE FLOOR WITH KNEES LOCKED STRAIGHT AND FEET ABOUT 6” APART FLAT UP AGAINST A STEP-BLOCK 6” HIGH.
• PLACE A TAPE MEASURE OR YARDSTICK ON THE STEP-BLOCK WITH 10CMS AT THE EDGE OF THE STEP-BLOCK.
• SLOWLY STRETCH FORWARD BETWEEN & PAST YOUR FEET WITH YOUR FINGERS AND MARK THE DISTANCE ON THE RULER.
• THE BEST OF TWO TRIES IS RECORDED IN CENTIMETERS.
2. Flexibility: Sit and Reach
3. STRENGTH
STRENGTH IS THE MUSCULAR FORCE EXERTED AGAINST MOVEABLE AND IMMOVABLE OBJECTS.
A) TRUNK ABDOMINAL STAGE:
TO MEASURE THE STRENGTH OF THE ABDOMINAL MUSCLES.
PROCEDURE:
• LIE IN THE SIT UP POSITION, KNEES BENT AT A RIGHT ANGLE AND FEET FLAT ON THE FLOOR.
• PERFORM ALL MOVEMENTS WITH CONTROLLED FORM AND MINIMISE ANY ‘HITCH’ INITIATION OF MOTION.
• LEVEL IS FAILED IF FEET COME OFF THE FLOOR.
STAGE 1 – PALMS OVER KNEES: HANDS ON THIGHS, MOVE FORWARD UNTIL THE FINGERS
ARE TOUCHING PATELLA.
STAGE 2 – ELBOWS OVER KNEES: HANDS ON THIGHS, MOVE FORWARD UNTIL THE ELBOWS
ARE TOUCHING PATELLA.
STAGE 3 – FOREARMS TO THIGHS: ARMS ACROSS AND IN CONTACT WITH THE ABDOMEN
WITH HANDS GRIPPING OPPOSITE ELBOWS, MOVE FORWARD UNTIL FOREARMS TOUCH MID THIGHS.
STAGE 4 – ELBOWS TO MID THIGHS: ARMS ACROSS AND IN CONTACT WITH THE CHEST WITH HANDS GRIPPING OPPOSITE SHOULDERS. MOVE FORWARD UNTIL THE ELBOWS TOUCH THE MID THIGHS
STAGE 5 – CHEST TO THIGHS: ARMS BENT BEHIND THE HEAD WITH HANDS GRIPPING
OPPOSITE SHOULDERS. MOVE FORWARD UNTIL THE CHEST TOUCHES THE THIGHS.
STAGE 6 – CHEST TO THIGHS WITH 2.5 KG WEIGHT: ARMS BENT BEHIND THE HEAD WITH
HANDS CROSSED AND HOLDING 2.5 KG WEIGHT. MOVE FORWARD UNTIL THE CHEST TOUCHES THE THIGHS.
STAGE 7 – CHEST TO THIGHS WITH 5 KG WEIGHT: ARMS BENT BEHIND THE HEAD WITH
HANDS CROSSED AND HOLDING 5 KG WEIGHT. MOVE FORWARD UNTIL THE CHEST TOUCHES THE THIGHS.
RECORD THE LEVEL REACHED
3. Strength: a. Abdominal Stage
B) UPPER EXTREMITY: TWO HAND MEDICINE BALL PUTT (3 KGS)
TO MEASURE THE POWER OF THE ARMS AND SHOULDER GIRDLE.
PROCEDURE:
• FROM A SITTING POSITION IN A STRAIGHT BACK CHAIR, THE PERFORMER HOLDS THE BALL IN BOTH HANDS WITH THE BALL DRAWN BACK AGAINST THE CHEST AND JUST UNDER THE CHIN.
• HE THEN PUSHES THE BALL UPWARD AND OUTWARD FOR MAXIMUM DISTANCE.
• A RESTRAINING BAND IS PLACED AROUND THE PERFORMERS CHEST AND HELD TAUT TO THE REAR BY A PARTNER IN ORDER TO ELIMINATE ROCKING ACTION DURING THE PUSH. THE PERFORMERS EFFORT SHOULD BE PRIMARILY WITH THE ARMS.
• ONE PRACTICE TRIAL MAYBE TAKEN BEFORE SCORING.
• EACH OF TWO TRIALS SHOULD BE TAKEN IN SUCCESSION.
• DISTANCE IS MEASURED FROM THE FORWARD EDGE OF THE CHAIR TO THE POINT OF CONTACT OF THE BALL WITH THE FLOOR IN METRES.
• THE BEST OF TWO DISTANCE IS RECORDED AS THE SCORE.
Strength: b. Medicine Ball Putt
C) LOWER EXTREMITY VERTICAL JUMP
TO MEASURE THE POWER OF THE LEGS IN JUMPING VERTICALLY UPWARDS. POWER IS THE ABILITY TO RELEASE MAXIMUM FORCE IN THE FASTEST POSSIBLE TIME.
PROCEDURE:
• A SMOOTH WALL SURFACE OF AT LEAST 4 METERS FROM THE FLOOR IS REQUIRED WITH A CLEAN AREA IN WHICH TO JUMP AND LAND.
• A PIECE OF CHALK IS REQUIRED WITH WHICH TO MARK THE WALL.
• STAND SIDE ON TO THE WALL WITH HEELS TOGETHER AND HOLD THE PIECE OF CHALK IN THE HAND NEAREST TO THE WALL. THE CHALK SHOULD NOT EXTEND ANY FURTHER THAN NECESSARY BEYOND THE MIDDLE FINGERTIP TO MARK THE REACHING AND JUMPING HEIGHTS.
• REACHING HEIGHT – KEEP THE HEELS ON THE FLOOR, REACH UPWARDS AS HIGH AS POSSIBLE AND MAKE A MARK ON THE WALL WITH THE ARM NEAREST TO THE WALL WHILE THE OTHER ARM IS BEHIND THE BACK (HAND GRASPING TOP OF SHORTS).
• JUMPING HEIGHT – THE PERFORMER ADOPTS A FULL SQUAT POSITION WITH HEELS, BACK AND BODY IN BALANCE. HE JUMPS AS HIGH AS HE CAN VERTICALLY USING ONLY LEGS AND MAKES ANOTHER MARK ON THE WALL AT THE HEIGHT OF THE JUMP.
• MEASURE THE DISTANCE IN CENTIMETERS BETWEEN THE MARKS – THIS REFLECTS YOUR LEG POWER. THE BEST OF TWO TRIES IS RECORDED IN CMS.
• A DOUBLE JUMP OR A CROW HOP IS NOT PERMITTED UPON TAKE OFF. DISREGARD ANY JUMP IN WHICH BALANCE OR POSITION IS LOST. YOU CAN PRACTICE THE JUMP UNTIL IT IS CORRECTLY EXECUTED BEFORE TESTING.
Strength: c. Vertical Jump
4. SPEED
SPEED OF MOVEMENT IS THE RATE AT WHICH YOU CAN PROPEL YOUR BODY THROUGH SPACE.
20 METER SPRINT
PROCEDURE:
• MARK OUT 5 MTRS, 10 MTRS AND 20 MTRS ON A LEVEL SECTION OF GROUND.
• WEAR RUNNING SHOES, FACE THE TESTER WHILE STANDING IN AN ON GUARD POSITION AT THE START. THE COMMANDS ARE “ARE YOU READY” FOLLOWED BY “GO”.
• AT THE COMMAND TO GO, THE STARTER DROPS HIS ARM SO THAT THE TIMER AT 5, 10 AND 20 METERS CAN START THE TIMING.
• RUN AS FAST AS POSSIBLE ACROSS THE FINISH LINE.
• THE ELAPSED TIME FROM THE STARTING SIGNAL UNTIL THE RUNNER’S CHEST CROSSES THE LINES AT 5, 10 AND 20 METERS, IS MEASURED TO THE NEAREST TENTHS OF A SECOND.
• RECORD THE MAXIMAL SPRINT, OUT OF TWO SPRINTS OVER THIS DISTANCE.
• ALLOW ADEQUATE REST BETWEEN EACH SPRINT.
4. Speed: 20m Sprint
5. AGILITY
IS THE PHYSICAL ABILITY WHICH ENABLES AN INDIVIDUAL TO RAPIDLY CHANGE BODY POSITION AND DIRECTION IN A PRECISE MANNER. IT IS APPARENTLY A COMBINATION OF NEUROLOGICAL PROCESSING (READING THE PLAY), COORDINATION AND SPEED.
RUN A THREE
IS BASED ON THE 505 TEST THAT MEASURES THE TIME FOR RAPID CHANGE OF DIRECTION OVER A SHORT UP AND BACK COURSE WITH A RUNNING START. IT MEASURES THE SUDDEN CHANGE IN BODY DIRECTION IN COMBINATION WITH RAPID MOVEMENT OF THE LIMBS.
PREPARATION:
USING THE MEASURING TAPE, MASKING TAPE AND CONES MARK OUT THE POINTS OF THE COURSE ACCORDING TO THE DIAGRAM BELOW. PLACE MARKERS 17.7 METERS APART (LENGTH OF A CRICKET PITCH). PLACE ANOTHER MARKER 12.7 METERS FROM THE STARTING POINT. THIS IS WHERE THE TIMER IS SITUATED FOR THE MEASUREMENT OF THE TURN SPEED.
Wednesday, 1 December 2010
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Confirmation Number: 20122MBLFJSFBMGB
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CONFIDENTIALITY STATEMENT: AUTHORITIES: The information asked for on this form is requested pursuant to Section 222 of the Immigration and Nationality Act. Section 222(f) provides that the records of the Department of State and of diplomatic and consular offices of the United States pertaining to the issuance and refusal of visas or permits to enter the United States shall be considered confidential and shall be used only for the formulation, amendment, administration, or enforcement of the immigration, nationality, and other laws of the United States. Certified copies of such records may be made available to a court provided the court certifies that the information contained in such records is needed in a case pending before the court. PURPOSE: The U.S. Department of State uses the facts you provide on this form primarily to determine your classification and eligibility for a U.S. immigrant visa. Individuals who fail to submit this form or who do not provide all the requested information may be denied a U.S. immigrant visa. Although furnishing this information is voluntary, failure to provide this information may delay or prevent the processing of your case. ROUTINE USES: If you are issued an immigrant visa and are subsequently admitted to the United States as an immigrant, the Department of Homeland Security will use the information on this form to issue you a Permanent Resident Card, and, if you so indicate, the Social Security Administration will use the information to issue a social security number. The information provided may also be released to federal agencies for law enforcement, counterterrorism and homeland security purposes; to Congress and courts within their sphere of jurisdiction; and to other federal agencies who may need the information to administer or enforce U.S. laws.
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ELECTRONIC DIVERSITY VISA ENTRY FORM OMB Control Number: 1405-0153
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Confirmation Number: 20122MBLFJSFBMGB
Year of Birth: 1987
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Please either print this page or make a record of the confirmation number before closing this window. You will not be able to retrieve this number after you close this window.
You must retain your confirmation number in order to check your entry status using the internet. You may check back at this link http://www.dvlottery.state.gov/ESC/ between May 1, 2011 and June 30, 2012 to determine whether your entry was selected for further processing in the 2012 DV Lottery. You will be required to enter your confirmation number in combination with other personal information in order to check on your entry status.
Selectees will not receive selectee notifications or letters by regular postal mail from the Kentucky Consular Center (KCC).
Do not submit additional Entry Forms with this person as the Primary Entrant! Multiple entries will disqualify the entrant from participation in the Lottery.
PAPERWORK REDUCTION ACT: Public reporting burden for this collection of information is estimated to average 30 minutes per response, including time required for searching existing data sources, gathering the necessary documentation, providing the information and/or documents required, and reviewing the final collection. You do not have to supply this information unless this collection displays a currently valid OMB control number. If you have comments on the accuracy of this burden estimate and/or recommendations for reducing it, please send them to: A/GIS/DIR, Room 2400 SA-22, U.S. Department of State, Washington, DC 20522-2202.
CONFIDENTIALITY STATEMENT: AUTHORITIES: The information asked for on this form is requested pursuant to Section 222 of the Immigration and Nationality Act. Section 222(f) provides that the records of the Department of State and of diplomatic and consular offices of the United States pertaining to the issuance and refusal of visas or permits to enter the United States shall be considered confidential and shall be used only for the formulation, amendment, administration, or enforcement of the immigration, nationality, and other laws of the United States. Certified copies of such records may be made available to a court provided the court certifies that the information contained in such records is needed in a case pending before the court. PURPOSE: The U.S. Department of State uses the facts you provide on this form primarily to determine your classification and eligibility for a U.S. immigrant visa. Individuals who fail to submit this form or who do not provide all the requested information may be denied a U.S. immigrant visa. Although furnishing this information is voluntary, failure to provide this information may delay or prevent the processing of your case. ROUTINE USES: If you are issued an immigrant visa and are subsequently admitted to the United States as an immigrant, the Department of Homeland Security will use the information on this form to issue you a Permanent Resident Card, and, if you so indicate, the Social Security Administration will use the information to issue a social security number. The information provided may also be released to federal agencies for law enforcement, counterterrorism and homeland security purposes; to Congress and courts within their sphere of jurisdiction; and to other federal agencies who may need the information to administer or enforce U.S. laws.
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iItis fitness programs
Glycogen depletion circular A/B/C Jan & Feb
NAME:
Warm up
Running action, lateral twist, good morning, squat
Or
Speed ladder
Program a program b program c
400 m sprint Time Time Time 400m sprint time time time 400m sprint time time time
Bench press 20 20 20 Dead lift 10 10 10 Bench press 20 20 20
Chin up 6 6 6 Chin up 6 6 6 Chin up 6 6 6
Squat jump with 10 kg 15 15 15 Squat 15 15 15 Squat jump with 10 kg 15 15 15
Cris cross 50 50 50 Push up 20 20 20 Cries cross 50 50 50
400m sprint Time Time Time 400m sprint time time time 400m sprint time time time
Lunge (each leg) 15 15 15 Lunge (each leg) 15 15 15 Lunge (each leg) 15 15 15
Back extension on bench 15 15 15 Back extension on
bench 15 15 15 Back extension on bench 15 15 15
Dip on bench 10 10 10 Dip on bench 10 10 10 Dip on bench 10 10 10
Green press 10 10 10 Green press 10 10 10 Green press 10 10 10
Ab curl 30 30 30 Ab curl 30 30 30 Ab curl 30 30 30
Your felling : easy/ ok /hard [program for the two month]
[3] Weight program for the month of March
Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Chin up Green press dips Step up on bench Abs curl
10 10 10 10 10 10 10 10 10 10 10 12 12 12 Max max max 20 20 20 Ded bug 20
Plank 3 way
Back hyper 15[2 sets
Practice no [2]
Dead lift Incline bench dumbbell Pullover dumbbell Power shrug Lunge each leg Bent over row Abs curl
10 10 10 10 10 10 10 10 10 10 10 10 10 10 12 12 12 10 10 10 Hand &knees 20
Rissian twist 20
Bridge[5sec]* 10, 2*sets
Practice no [3]
squat Bench press Chin up Green press dips Step up on bench Abs curl
10 10 10 10 10 10 10 10 10 10 10 12 12 12 Max max max 20 20 20 Ded bug 20
Plank 3 way
Back hyper 15[2 sets
[4 -5 ]Weight program for the month of April & May
Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Chin up Green press dips Step up on bench Abs curl
9 9 9 9 9 9 9 9 9 9 10 10 10 12 12 12 Max max max 25 25 25 Dead bug 20
Plank 3 way
Back hyper 15[2 sets
Practice no [2]
Dead lift Incline bench dumbbell Pullover dumbbell Power shrug Lunge each leg Bent over row Abs curl
10 10 10 10 10 10 10 10 10 10 10 10 10 10 12 12 12 10 10 10 Hand &knees 20
Rissian twist 20
Bridge[5sec]* 10, 2*sets
Practice no [3]
Squat Bench press Chin up Green press dips Step up on bench Abs curl
9 9 9 9 9 9 9 9 1 0 10 10 12 12 12 Max max max 25 25 25 Ded bug 20
Plank 3 way
Back hyper 15[2 sets
[6 ]Weight program for the month of June
Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Hang pulls Green prees Lunge with twist Dips Chin up with 5 kg Abs
8 8 8 8 8 8 8 8 10 10 10 12 12 12 Max max max Max max max
Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down
Practice no [2]
Dead lift Step up on bench Bent over rows Back hyper weight Green press Bent over row Bicep press Abs
10 10 10 10 15 15 15 10 10 10 15 15 15 12 12 12 10 10 10 12 12 12 V-sit( weight above head)
Hangs (knees at 90-d)*10
Bum up (of elbows ) 20*2 sets
Practice no[3]
Squat Bench press Hang pulls Lunge with twist Dips Chin up
5 kg Abs curl
8 8 8 8 8 8 8 8 10 10 10 12 12 12 Max max max Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down
[7 ]Weight program for the month of July
Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Hang pulls Green prees Lunge with twist Dips Chin up with 5 kg Abs
6 6 6 6 6 6 6 6 10 10 10 12 12 12 Max max max Max max max
Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down
Practice no [2]
Dead lift Step up on bench Bent over rows Back hyper weight Green press Bent over row Bicep press Abs
8 8 8 8 15 15 15 10 10 10 15 15 15 12 12 12 10 10 10 12 12 12 V-sit( weight above head)
Hangs (knees at 90-d)*10
Bum up (of elbows ) 20*2 sets
Practice no 3
Squat Bench press Hang pulls Lunge with twist Dips Chin up
5 kg Abs curl
6 6 6 6 6 6 6 6 10 10 10 12 12 12 Max max max Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down
[8 ]Weight program for the month of August
Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Hang pulls Green press Lunge with twist Dips Chin up with 5 kg Abs
6 6 6 6 6 6 6 6 10 10 10 12 12 12 Max max max Max max max
Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down
Practice no [2]
Dead lift Step up on bench Bent over rows Back hyper weight Green press Bicep press Abs
8 8 8 8 15 15 15 10 10 10 15 15 15 12 12 12 12 12 12 V-sit( weight above head)
Hangs (knees at 90-d)*10
Bum up (of elbows ) 20*2 sets
Practice no [3]
Squat Bench press Hang pulls Lunge with twist Dips Chin up
5 kg Abs curl
6 6 6 6 6 6 6 6 10 10 10 12 12 12 Max max max Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down
U- 13,15 HOME STRENTH PROGRAM
Program to be performed 3-4 days per week.
2-3 sets of 15-25 repetition.
Perform all the exercises in a control fashion with good technique.
Lower body (legs)
Squat:
Feet shoulder wide apart, toes slightly out.
Keep your chest up and back straight throughout the squat.
Weight through the heels.
Lunges:
Set the abdominals.
Circle the foot up and over the opposites knees (use your hamstring).
Lunge forward.
The front knees must not travel past the toes.
Push back with effort to the starting point.
Bench step-ups:
Find a bench approx knee height.
Step up and step down maintain the good posture.
Note: once you are able to perform 3 sets* 25 reps-then you must add some extra resistance.
[ Hold a big bag of rice or two battle of water ]
Upper body: [shoulder, chest, arms]
Push-ups
Hand and shoulder width apart
Dips
Off a bench or chair
Chin-ups
If it is possible you can use tree
Note : once you are able to perform 3 sets* 25 raps. Push you can make them harder by placing your feet up one bench / chair.
Scapular stability:
Arms straight, tamps to the sky.
Make the letter ‘[ Y ].
Make the letter [ T ].
Abdominals and back
Bridging : Knees and shoulder apart, before lifting-roll hips under.
Hands and knees: slowly rise your opposite arms [only to body height ]
Back hyper: lie down on the bench and your body slowly down and up to level of the hip.
Medicine Ball Program
Medicine ball session [2* groups] 30 minuets each activity
Med ball group:
• Warm-up run around throwing the ball to each other [different throws]
• Squat and throw [front]- each [full pitch]*2
• Squat and throw [overhead] each [full pitch]*2
• Run with the ball overhead-full pitch [normal running technique]
• Shot-put and each [1/2 pitch]*2.
• Overhead throw*10 [pairs] 2* sets.
• Run with the ball overhead-full pitch [normal running technique]
• Twist and throw [pairs] *20 each side * 2 sets
• V- sit each and throw*20 [pairs]*2 sets.
• Run with the ball overhead-full pitch [normal running technique].
Running group:
• Stride the long side [hockey pitch] 80%-90%
• Walk 20 m and then jog [shot end].
• Total exercise time 30 minutes.
• Groups are count how many stride do
Shoulder stability and stretch:
• Arms [Y]*15
• Arms [T]*15
• Mini push-ups*15
• Two sets each
• Stretch, holding each stretch for 60 second
Running program:
Speed session:
Start with active worm-up – running drills
• Marching [walking] running technique( 3*20m)
• Marching lunge ( 3 *20m)
• Ankling(3*30m)
• Start over(15m*6)
• 6 agility runs (20m shuttle)
• 4*40m [100%] -2 minutes recovery
• 6*25m [100%] -2 minutes recovery
Medicine ball:
Continue as per sheet:
Warm-up run around throwing the ball to each other [different throws]
• Squat and throw [front]- each [full pitch]*2
• Squat and throw [overhead] each [full pitch]*2
• Run with the ball overhead-full pitch [normal running technique]
• Shot-put and each [1/2 pitch]*2.
• Overhead throw*10 [pairs] 2* sets.
• Run with the ball overhead-full pitch [normal running technique]
• Twist and throw [pairs] *20 each side * 2 sets
• V- sit each and throw*20 [pairs]*2 sets.
• Run with the ball overhead-full pitch [normal running technique].
Running group:
• Stride the long side [hockey pitch] 80%-90%
• Walk 20 m and then jog [shot end].
• Total exercise time 30 minutes.
• Groups are count how many stride do
Shoulder stability and stretch:
• Arms [Y]*15
• Arms [T]*15
• Mini push-ups*15
• Two sets each
• Stretch, holding each stretch for 60 second
Speed endurance :
Pyramid training
• Markers at start, 10, 20, 30, 40, 50 and 60m
• Start, sprint 20m ,walk 40m
• Turn and sprint 30m and walk 30m
• Turn and sprint 40m and walk 20m
• Turn and sprint 50m and walk 10m
• Turn and sprint 60m and turn another 60m back to the start
• Recovery time [90 second]
• Repetition 4 times = 1 one sets
• Recovery between sets 4 minutes
[Total workload [3-4-5 sets]
Lactate session
[Special item]
3* sets – 5 minutes recovery between sets
• 1*400m and 60 second rest
• Again sprint350m and 50 second rest
• Again sprint 300m and 40 second rest
• Again sprint 250m and 30 second rest
• Again sprint 200m and 30 second rest
• Again sprint 150m and 20 second rest
• Again sprint 100m and 20 second rest
• Finish
Running program:
Speed session
• Marching [walking] running technique*3(20m)
• Marching lunge *3(20m)
• Ankling*3(30m)
• Start over15m*6
• 6 agility runs (20m shuttle)
• 4*40m [100%] -2 minutes recovery
• 6*25m [100%] -2 minutes recovery
Medicine ball:
Continue as per sheet
Warm-up run around throwing the ball to each other [different throws]
• Squat and throw [front]- each [full pitch]*2
• Squat and throw [overhead] each [full pitch]*2
• Run with the ball overhead-full pitch [normal running technique]
• Shot-put and each [1/2 pitch]*2.
• Overhead throw*10 [pairs] 2* sets.
• Run with the ball overhead-full pitch [normal running technique]
• Twist and throw [pairs] *20 each side * 2 sets
• V- sit each and throw*20 [pairs]*2 sets.
• Run with the ball overhead-full pitch [normal running technique].
Running group:
• Stride the long side [hockey pitch] 80%-90%
• Walk 20 m and then jog [shot end].
• Total exercise time 30 minutes.
• Groups are count how many stride do
Shoulder stability and stretch:
• Arms [Y]*15
• Arms [T]*15
• Mini push-ups*15
• Two sets each
• Stretch, holding each stretch for 60 second
Speed endurance
50 – 100 -50
• Sets the markers at starts,50m and 100m
• 4*50 [100%] with the 20 second recovery
• 2*100m[100%] with the 40 second recovery
• 4*50 [100%] with the 20 second recovery
• Equals 1 sets
• Recovery between sets 5 minutes
Total workload 4 *sets
Lactate session
3* sets- 5 minutes between the sets
• 6* 200m = 1 sets between 30 second rest
• After one sets another five minutes rest
• Total workload [3-4-5] sets
Running session
Speed session:
• Start with activ worm-up- running drills [as per previous sheet]
• 6* agility run[20 m shuttles]
• 8*25m- 100%- 2 minutes recovery
• 6*50m-100%-2 minutes recovery
Medechine ball session
Continue as per sheet:
Warm-up run around throwing the ball to each other [different throws]
• Squat and throw [front]- each [full pitch]*2
• Squat and throw [overhead] each [full pitch]*2
• Run with the ball overhead-full pitch [normal running technique]
• Shot-put and each [1/2 pitch]*2.
• Overhead throw*10 [pairs] 2* sets.
• Run with the ball overhead-full pitch [normal running technique]
• Twist and throw [pairs] *20 each side * 2 sets
• V- sit each and throw*20 [pairs]*2 sets.
• Run with the ball overhead-full pitch [normal running technique].
Running group:
• Stride the long side [hockey pitch] 80%-90%
• Walk 20 m and then jog [shot end].
• Total exercise time 30 minutes.
• Groups are count how many stride do
Shoulder stability and stretch:
• Arms [Y]*15
• Arms [T]*15
• Mini push-ups*15
• Two sets each Stretch, holding each stretch for 60 second
Speed endurance:
80-40-20
• 10*80m-100%- with the 40 second recovery
• Recovery time 4 minutes
• 12*40m - 100%- with the 20 second recovery
• Recovery 4 second
• 14*20m -100%- with the 10 second recovery
• Finish
Lactate session:
4* sets – 5 minutes recovery betwween the sets
• 1*200m- 90 second recovery
• 1*150m – 60 second recovery
• 1*100m - 60 second recovery
• 1*150m – 60 second recovery
• 1*200m- 90 second recovery
• finish
planned by,
Meer Iftikhairul Islam
e-mail- ifticricket@yahoo.com
Mob- 01199486751/01720834749
NAME:
Warm up
Running action, lateral twist, good morning, squat
Or
Speed ladder
Program a program b program c
400 m sprint Time Time Time 400m sprint time time time 400m sprint time time time
Bench press 20 20 20 Dead lift 10 10 10 Bench press 20 20 20
Chin up 6 6 6 Chin up 6 6 6 Chin up 6 6 6
Squat jump with 10 kg 15 15 15 Squat 15 15 15 Squat jump with 10 kg 15 15 15
Cris cross 50 50 50 Push up 20 20 20 Cries cross 50 50 50
400m sprint Time Time Time 400m sprint time time time 400m sprint time time time
Lunge (each leg) 15 15 15 Lunge (each leg) 15 15 15 Lunge (each leg) 15 15 15
Back extension on bench 15 15 15 Back extension on
bench 15 15 15 Back extension on bench 15 15 15
Dip on bench 10 10 10 Dip on bench 10 10 10 Dip on bench 10 10 10
Green press 10 10 10 Green press 10 10 10 Green press 10 10 10
Ab curl 30 30 30 Ab curl 30 30 30 Ab curl 30 30 30
Your felling : easy/ ok /hard [program for the two month]
[3] Weight program for the month of March
Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Chin up Green press dips Step up on bench Abs curl
10 10 10 10 10 10 10 10 10 10 10 12 12 12 Max max max 20 20 20 Ded bug 20
Plank 3 way
Back hyper 15[2 sets
Practice no [2]
Dead lift Incline bench dumbbell Pullover dumbbell Power shrug Lunge each leg Bent over row Abs curl
10 10 10 10 10 10 10 10 10 10 10 10 10 10 12 12 12 10 10 10 Hand &knees 20
Rissian twist 20
Bridge[5sec]* 10, 2*sets
Practice no [3]
squat Bench press Chin up Green press dips Step up on bench Abs curl
10 10 10 10 10 10 10 10 10 10 10 12 12 12 Max max max 20 20 20 Ded bug 20
Plank 3 way
Back hyper 15[2 sets
[4 -5 ]Weight program for the month of April & May
Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Chin up Green press dips Step up on bench Abs curl
9 9 9 9 9 9 9 9 9 9 10 10 10 12 12 12 Max max max 25 25 25 Dead bug 20
Plank 3 way
Back hyper 15[2 sets
Practice no [2]
Dead lift Incline bench dumbbell Pullover dumbbell Power shrug Lunge each leg Bent over row Abs curl
10 10 10 10 10 10 10 10 10 10 10 10 10 10 12 12 12 10 10 10 Hand &knees 20
Rissian twist 20
Bridge[5sec]* 10, 2*sets
Practice no [3]
Squat Bench press Chin up Green press dips Step up on bench Abs curl
9 9 9 9 9 9 9 9 1 0 10 10 12 12 12 Max max max 25 25 25 Ded bug 20
Plank 3 way
Back hyper 15[2 sets
[6 ]Weight program for the month of June
Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Hang pulls Green prees Lunge with twist Dips Chin up with 5 kg Abs
8 8 8 8 8 8 8 8 10 10 10 12 12 12 Max max max Max max max
Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down
Practice no [2]
Dead lift Step up on bench Bent over rows Back hyper weight Green press Bent over row Bicep press Abs
10 10 10 10 15 15 15 10 10 10 15 15 15 12 12 12 10 10 10 12 12 12 V-sit( weight above head)
Hangs (knees at 90-d)*10
Bum up (of elbows ) 20*2 sets
Practice no[3]
Squat Bench press Hang pulls Lunge with twist Dips Chin up
5 kg Abs curl
8 8 8 8 8 8 8 8 10 10 10 12 12 12 Max max max Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down
[7 ]Weight program for the month of July
Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Hang pulls Green prees Lunge with twist Dips Chin up with 5 kg Abs
6 6 6 6 6 6 6 6 10 10 10 12 12 12 Max max max Max max max
Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down
Practice no [2]
Dead lift Step up on bench Bent over rows Back hyper weight Green press Bent over row Bicep press Abs
8 8 8 8 15 15 15 10 10 10 15 15 15 12 12 12 10 10 10 12 12 12 V-sit( weight above head)
Hangs (knees at 90-d)*10
Bum up (of elbows ) 20*2 sets
Practice no 3
Squat Bench press Hang pulls Lunge with twist Dips Chin up
5 kg Abs curl
6 6 6 6 6 6 6 6 10 10 10 12 12 12 Max max max Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down
[8 ]Weight program for the month of August
Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Hang pulls Green press Lunge with twist Dips Chin up with 5 kg Abs
6 6 6 6 6 6 6 6 10 10 10 12 12 12 Max max max Max max max
Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down
Practice no [2]
Dead lift Step up on bench Bent over rows Back hyper weight Green press Bicep press Abs
8 8 8 8 15 15 15 10 10 10 15 15 15 12 12 12 12 12 12 V-sit( weight above head)
Hangs (knees at 90-d)*10
Bum up (of elbows ) 20*2 sets
Practice no [3]
Squat Bench press Hang pulls Lunge with twist Dips Chin up
5 kg Abs curl
6 6 6 6 6 6 6 6 10 10 10 12 12 12 Max max max Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down
U- 13,15 HOME STRENTH PROGRAM
Program to be performed 3-4 days per week.
2-3 sets of 15-25 repetition.
Perform all the exercises in a control fashion with good technique.
Lower body (legs)
Squat:
Feet shoulder wide apart, toes slightly out.
Keep your chest up and back straight throughout the squat.
Weight through the heels.
Lunges:
Set the abdominals.
Circle the foot up and over the opposites knees (use your hamstring).
Lunge forward.
The front knees must not travel past the toes.
Push back with effort to the starting point.
Bench step-ups:
Find a bench approx knee height.
Step up and step down maintain the good posture.
Note: once you are able to perform 3 sets* 25 reps-then you must add some extra resistance.
[ Hold a big bag of rice or two battle of water ]
Upper body: [shoulder, chest, arms]
Push-ups
Hand and shoulder width apart
Dips
Off a bench or chair
Chin-ups
If it is possible you can use tree
Note : once you are able to perform 3 sets* 25 raps. Push you can make them harder by placing your feet up one bench / chair.
Scapular stability:
Arms straight, tamps to the sky.
Make the letter ‘[ Y ].
Make the letter [ T ].
Abdominals and back
Bridging : Knees and shoulder apart, before lifting-roll hips under.
Hands and knees: slowly rise your opposite arms [only to body height ]
Back hyper: lie down on the bench and your body slowly down and up to level of the hip.
Medicine Ball Program
Medicine ball session [2* groups] 30 minuets each activity
Med ball group:
• Warm-up run around throwing the ball to each other [different throws]
• Squat and throw [front]- each [full pitch]*2
• Squat and throw [overhead] each [full pitch]*2
• Run with the ball overhead-full pitch [normal running technique]
• Shot-put and each [1/2 pitch]*2.
• Overhead throw*10 [pairs] 2* sets.
• Run with the ball overhead-full pitch [normal running technique]
• Twist and throw [pairs] *20 each side * 2 sets
• V- sit each and throw*20 [pairs]*2 sets.
• Run with the ball overhead-full pitch [normal running technique].
Running group:
• Stride the long side [hockey pitch] 80%-90%
• Walk 20 m and then jog [shot end].
• Total exercise time 30 minutes.
• Groups are count how many stride do
Shoulder stability and stretch:
• Arms [Y]*15
• Arms [T]*15
• Mini push-ups*15
• Two sets each
• Stretch, holding each stretch for 60 second
Running program:
Speed session:
Start with active worm-up – running drills
• Marching [walking] running technique( 3*20m)
• Marching lunge ( 3 *20m)
• Ankling(3*30m)
• Start over(15m*6)
• 6 agility runs (20m shuttle)
• 4*40m [100%] -2 minutes recovery
• 6*25m [100%] -2 minutes recovery
Medicine ball:
Continue as per sheet:
Warm-up run around throwing the ball to each other [different throws]
• Squat and throw [front]- each [full pitch]*2
• Squat and throw [overhead] each [full pitch]*2
• Run with the ball overhead-full pitch [normal running technique]
• Shot-put and each [1/2 pitch]*2.
• Overhead throw*10 [pairs] 2* sets.
• Run with the ball overhead-full pitch [normal running technique]
• Twist and throw [pairs] *20 each side * 2 sets
• V- sit each and throw*20 [pairs]*2 sets.
• Run with the ball overhead-full pitch [normal running technique].
Running group:
• Stride the long side [hockey pitch] 80%-90%
• Walk 20 m and then jog [shot end].
• Total exercise time 30 minutes.
• Groups are count how many stride do
Shoulder stability and stretch:
• Arms [Y]*15
• Arms [T]*15
• Mini push-ups*15
• Two sets each
• Stretch, holding each stretch for 60 second
Speed endurance :
Pyramid training
• Markers at start, 10, 20, 30, 40, 50 and 60m
• Start, sprint 20m ,walk 40m
• Turn and sprint 30m and walk 30m
• Turn and sprint 40m and walk 20m
• Turn and sprint 50m and walk 10m
• Turn and sprint 60m and turn another 60m back to the start
• Recovery time [90 second]
• Repetition 4 times = 1 one sets
• Recovery between sets 4 minutes
[Total workload [3-4-5 sets]
Lactate session
[Special item]
3* sets – 5 minutes recovery between sets
• 1*400m and 60 second rest
• Again sprint350m and 50 second rest
• Again sprint 300m and 40 second rest
• Again sprint 250m and 30 second rest
• Again sprint 200m and 30 second rest
• Again sprint 150m and 20 second rest
• Again sprint 100m and 20 second rest
• Finish
Running program:
Speed session
• Marching [walking] running technique*3(20m)
• Marching lunge *3(20m)
• Ankling*3(30m)
• Start over15m*6
• 6 agility runs (20m shuttle)
• 4*40m [100%] -2 minutes recovery
• 6*25m [100%] -2 minutes recovery
Medicine ball:
Continue as per sheet
Warm-up run around throwing the ball to each other [different throws]
• Squat and throw [front]- each [full pitch]*2
• Squat and throw [overhead] each [full pitch]*2
• Run with the ball overhead-full pitch [normal running technique]
• Shot-put and each [1/2 pitch]*2.
• Overhead throw*10 [pairs] 2* sets.
• Run with the ball overhead-full pitch [normal running technique]
• Twist and throw [pairs] *20 each side * 2 sets
• V- sit each and throw*20 [pairs]*2 sets.
• Run with the ball overhead-full pitch [normal running technique].
Running group:
• Stride the long side [hockey pitch] 80%-90%
• Walk 20 m and then jog [shot end].
• Total exercise time 30 minutes.
• Groups are count how many stride do
Shoulder stability and stretch:
• Arms [Y]*15
• Arms [T]*15
• Mini push-ups*15
• Two sets each
• Stretch, holding each stretch for 60 second
Speed endurance
50 – 100 -50
• Sets the markers at starts,50m and 100m
• 4*50 [100%] with the 20 second recovery
• 2*100m[100%] with the 40 second recovery
• 4*50 [100%] with the 20 second recovery
• Equals 1 sets
• Recovery between sets 5 minutes
Total workload 4 *sets
Lactate session
3* sets- 5 minutes between the sets
• 6* 200m = 1 sets between 30 second rest
• After one sets another five minutes rest
• Total workload [3-4-5] sets
Running session
Speed session:
• Start with activ worm-up- running drills [as per previous sheet]
• 6* agility run[20 m shuttles]
• 8*25m- 100%- 2 minutes recovery
• 6*50m-100%-2 minutes recovery
Medechine ball session
Continue as per sheet:
Warm-up run around throwing the ball to each other [different throws]
• Squat and throw [front]- each [full pitch]*2
• Squat and throw [overhead] each [full pitch]*2
• Run with the ball overhead-full pitch [normal running technique]
• Shot-put and each [1/2 pitch]*2.
• Overhead throw*10 [pairs] 2* sets.
• Run with the ball overhead-full pitch [normal running technique]
• Twist and throw [pairs] *20 each side * 2 sets
• V- sit each and throw*20 [pairs]*2 sets.
• Run with the ball overhead-full pitch [normal running technique].
Running group:
• Stride the long side [hockey pitch] 80%-90%
• Walk 20 m and then jog [shot end].
• Total exercise time 30 minutes.
• Groups are count how many stride do
Shoulder stability and stretch:
• Arms [Y]*15
• Arms [T]*15
• Mini push-ups*15
• Two sets each Stretch, holding each stretch for 60 second
Speed endurance:
80-40-20
• 10*80m-100%- with the 40 second recovery
• Recovery time 4 minutes
• 12*40m - 100%- with the 20 second recovery
• Recovery 4 second
• 14*20m -100%- with the 10 second recovery
• Finish
Lactate session:
4* sets – 5 minutes recovery betwween the sets
• 1*200m- 90 second recovery
• 1*150m – 60 second recovery
• 1*100m - 60 second recovery
• 1*150m – 60 second recovery
• 1*200m- 90 second recovery
• finish
planned by,
Meer Iftikhairul Islam
e-mail- ifticricket@yahoo.com
Mob- 01199486751/01720834749
womens national team program
BANGLADESH WOMENS FINAL PREPARATION CAMP AT BOGRA 3RD PHASE FROM 19-10-2010 TO 28-10-2010 20 GIRLS
19-10-2010 REPORT AT NACTOR RESIDENTIAL CAMP IN BOGRA AT 5.OO PM
DATE TIME
SL
no 7:00 am
to
8:15 am 8:30 am
10:00am to
11:30am 11:30am
to
11:50pm 11:50pm
to
1:15pm 1:30pm
2:30pm
To
5:30pm 6:30pm
To
7.00pm 8:30pm
To
9:00pm 9:00pm
20.10.10 fitness Breakfast Skills and net snacks skill lunch Fielding and skill snacks Meeting Dinner
21.10.10 fitness Breakfast Game sense snacks Game sense lunch Fielding and skill snacks Meeting Dinner
22.10.10 fitness Breakfast skills snacks skill lunch Fielding and skill snacks Meeting Dinner
23.10.10 fitness Breakfast Game sense snacks Game sense lunch Fielding and skill snacks Meeting Dinner
24.10.10 Breakfast Match Match Match lunch REST REST REST Dinner
25.10.10 fitness Breakfast Game sense snacks Game sense lunch Fielding and skill snacks Meeting Dinner
26.10.10 fitness Breakfast Skills and net snacks skill lunch Fielding and skill snacks Meeting Dinner
27.10.10 Breakfast Match Match snacks Match lunch REST REST Dinner
28.10.10 Camp close
Special note : This time we got lot of facilities like indoor nets, outdoor nets, bowling machine, out field and center wicket .But we can not use center wicket that much because of the national league.
Dipu Rai Choudhury (Head Coach).
Parvin Nasima Nahar Putul (Assistant Coach).
Md Moslimuddin (Assistant Coach).
Meer Iftikhairul Islam (Fitness Trainner).
Suriya Akter ( Physiotherapist )
Shahidul Islam (Coordinator).
BANGLADESH WOMENS FINAL PREPARATION CAMP AT BOGRA 3RD PHASE FROM 19-10-2010 TO 28-10-2010 20 GIRLS
19-10-2010 REPORT AT NACTOR RESIDENTIAL CAMP IN BOGRA AT 5.OO PM
DATE TIME
SL
no 7:00 am
to
8:15 am 8:30 am
10:00am to
11:30am 11:30am
to
11:50pm 11:50pm
to
1:15pm 1:30pm
2:30pm
To
5:30pm 6:30pm
To
7.00pm 8:30pm
To
9:00pm 9:00pm
20.10.10 fitness Breakfast Skills and net snacks skill lunch Fielding and skill snacks Meeting Dinner
21.10.10 fitness Breakfast Game sense snacks Game sense lunch Fielding and skill snacks Meeting Dinner
22.10.10 fitness Breakfast skills snacks skill lunch Fielding and skill snacks Meeting Dinner
23.10.10 fitness Breakfast Game sense snacks Game sense lunch Fielding and skill snacks Meeting Dinner
24.10.10 Breakfast Match Match Match lunch REST REST REST Dinner
25.10.10 fitness Breakfast Game sense snacks Game sense lunch Fielding and skill snacks Meeting Dinner
26.10.10 fitness Breakfast Skills and net snacks skill lunch Fielding and skill snacks Meeting Dinner
27.10.10 Breakfast Match Match snacks Match lunch rest REST Dinner
28.10.10 fitness Breakfast Skills and fielding snacks Skills lunch Camp close
Special note : This time we got lot of facilities like indoor nets outdoor nets, bowling machine, out field and center wicket .But we can not use center wicket that much because of the national league.
Dipu Rai Choudhury (Head Coach).
Parvin Nasima Nahar Putul (Assistant Coach).
Md moslimuddin (Assistant Coach).
Meer Iftikhairul Islam (Fitness Trainner).
Suriya akter ( physiotherapist )
Shahidul islam (Coordinator).
19-10-2010 REPORT AT NACTOR RESIDENTIAL CAMP IN BOGRA AT 5.OO PM
DATE TIME
SL
no 7:00 am
to
8:15 am 8:30 am
10:00am to
11:30am 11:30am
to
11:50pm 11:50pm
to
1:15pm 1:30pm
2:30pm
To
5:30pm 6:30pm
To
7.00pm 8:30pm
To
9:00pm 9:00pm
20.10.10 fitness Breakfast Skills and net snacks skill lunch Fielding and skill snacks Meeting Dinner
21.10.10 fitness Breakfast Game sense snacks Game sense lunch Fielding and skill snacks Meeting Dinner
22.10.10 fitness Breakfast skills snacks skill lunch Fielding and skill snacks Meeting Dinner
23.10.10 fitness Breakfast Game sense snacks Game sense lunch Fielding and skill snacks Meeting Dinner
24.10.10 Breakfast Match Match Match lunch REST REST REST Dinner
25.10.10 fitness Breakfast Game sense snacks Game sense lunch Fielding and skill snacks Meeting Dinner
26.10.10 fitness Breakfast Skills and net snacks skill lunch Fielding and skill snacks Meeting Dinner
27.10.10 Breakfast Match Match snacks Match lunch REST REST Dinner
28.10.10 Camp close
Special note : This time we got lot of facilities like indoor nets, outdoor nets, bowling machine, out field and center wicket .But we can not use center wicket that much because of the national league.
Dipu Rai Choudhury (Head Coach).
Parvin Nasima Nahar Putul (Assistant Coach).
Md Moslimuddin (Assistant Coach).
Meer Iftikhairul Islam (Fitness Trainner).
Suriya Akter ( Physiotherapist )
Shahidul Islam (Coordinator).
BANGLADESH WOMENS FINAL PREPARATION CAMP AT BOGRA 3RD PHASE FROM 19-10-2010 TO 28-10-2010 20 GIRLS
19-10-2010 REPORT AT NACTOR RESIDENTIAL CAMP IN BOGRA AT 5.OO PM
DATE TIME
SL
no 7:00 am
to
8:15 am 8:30 am
10:00am to
11:30am 11:30am
to
11:50pm 11:50pm
to
1:15pm 1:30pm
2:30pm
To
5:30pm 6:30pm
To
7.00pm 8:30pm
To
9:00pm 9:00pm
20.10.10 fitness Breakfast Skills and net snacks skill lunch Fielding and skill snacks Meeting Dinner
21.10.10 fitness Breakfast Game sense snacks Game sense lunch Fielding and skill snacks Meeting Dinner
22.10.10 fitness Breakfast skills snacks skill lunch Fielding and skill snacks Meeting Dinner
23.10.10 fitness Breakfast Game sense snacks Game sense lunch Fielding and skill snacks Meeting Dinner
24.10.10 Breakfast Match Match Match lunch REST REST REST Dinner
25.10.10 fitness Breakfast Game sense snacks Game sense lunch Fielding and skill snacks Meeting Dinner
26.10.10 fitness Breakfast Skills and net snacks skill lunch Fielding and skill snacks Meeting Dinner
27.10.10 Breakfast Match Match snacks Match lunch rest REST Dinner
28.10.10 fitness Breakfast Skills and fielding snacks Skills lunch Camp close
Special note : This time we got lot of facilities like indoor nets outdoor nets, bowling machine, out field and center wicket .But we can not use center wicket that much because of the national league.
Dipu Rai Choudhury (Head Coach).
Parvin Nasima Nahar Putul (Assistant Coach).
Md moslimuddin (Assistant Coach).
Meer Iftikhairul Islam (Fitness Trainner).
Suriya akter ( physiotherapist )
Shahidul islam (Coordinator).
womens national team program
BANGLADESH WOMENS NATIONAL TEAM CONDITIONNING CAMP AT BKSP FROM
SL
NO 07:00-07:45 08:00-09:40 10:00-10:20 10:30-1:00 1:00-1:45 2:00-4:00 4:20-5:00 6:00-7:00 8:00-9:00
Saturday Breakfast GYM/ testing by
trainer Tea break Net
Practice with
Bating coach Lunch Net
Practice with
Bating coach Flexibility trainer Afternoon tea/meeting Dinner
Sunday Breakfast Lacted session trainer Tea break Skill/ indoor net with
Bating coach Lunch Fielding with
(f. coach) Swimming
Dip Water
running
trainer Afternoon tea Dinner
Monday Breakfast GYM trainer Tea break Game séance with
Bating coach Lunch Game séance Flexibility trainer Afternoon tea/meeting Dinner
Tuesday Breakfast Speed session trainer Tea break Net practice with
Bating coach Lunch Skill/ indoor net with
Bating coach Swimming
Dip Water
running trainer
Afternoon tea Dinner
Wednesday Breakfast GYM trainer Tea break Skill/ indoor net with
Bating coach Lunch Fielding with
(f. coach) Flexibility trainer Afternoon tea/meeting Dinner
Thursday Breakfast MB Session trainer Tea break Net practice with
Bating coach Lunch Net
Practice with
Bating coach Ice bath trainer Afternoon tea Dinner
Friday Rest Breakfast Rest Rest Lunch Rest Rest Afternoon tea Dinner
NOTE: This program done by player for the long term conditioning camp. We need to organized many thing like Indoor Net, gym , Swimming pool, Ice and Medicine Ball.
BANGLADESH WOMENS NATIONAL TEAM CONDITIONNING CAMP AT BKSP FROM
SL
NO 07:00-07:45 08:00-09:40 10:00-10:20 10:30-1:00 1:00-1:45 2:00-4:00 4:20-5:00 6:00-7:00 8:00-9:00
Saturday Breakfast GYM/ testing by
trainer Tea break Net
Practice with
Bating coach Lunch Net
Practice with
Bating coach Flexibility trainer Afternoon tea/meeting Dinner
Sunday Breakfast Lacted session trainer Tea break Skill/ indoor net with
Bating coach Lunch Fielding with
(f. coach) Swimming
Dip Water
running
trainer Afternoon tea Dinner
Monday Breakfast GYM trainer Tea break Game séance with
Bating coach Lunch Game séance Flexibility trainer Afternoon tea/meeting Dinner
Tuesday Breakfast Speed session trainer Tea break Net practice with
Bating coach Lunch Skill/ indoor net with
Bating coach Swimming
Dip Water
running trainer
Afternoon tea Dinner
Wednesday Breakfast GYM trainer Tea break Skill/ indoor net with
Bating coach Lunch Fielding with
(f. coach) Flexibility trainer Afternoon tea/meeting Dinner
Thursday Breakfast MB Session trainer Tea break Net practice with
Bating coach Lunch Net
Practice with
Bating coach Ice bath trainer Afternoon tea Dinner
Friday Rest Breakfast Rest Rest Lunch Rest Rest Afternoon tea Dinner
NOTE: This program done by player for the long term conditioning camp. We need to organized many thing like Indoor Net, gym , Swimming pool, Ice and Medicine Ball.
Bangladesh national women’s national team conditioning camp 2010
Players Fitness report
Every exercise before and after result ( 21th TO 26th August 2010)
SL
no Name Weight
Push up
Sit up
30 sec Mb through
3 kg Broad
jump
MB
THROUGH
OVER HEAD 2kg
Back hyper extension 20m
sprint
Dips
plank
1. Salma khatun 45/43.5 15 /20 MAX/35 14 ft 6.4 20 32 2.97 43 Very good
2. Panna ghosh 50/49 Ab /17 MAX/32 15.5 6.6 12 33 3.16 43 Very good
3. Ayesha akter 52/50 11 /28 MAX/32 15 6.2 21.3 27 3.02 44 Very good
4. Shathira jakir jesy 66/65 14 /25 MAX/31 15.5 5.2 22.5 27 3.06 43 Very good
5. Suktara rahman 56/55.5 21 /25 MAX/34 16.5 Sick Sick Sick 2.92 Sick sick
6. Lata mondol 45/43.5 12/sick MAX/30 15 6.2 17.5 27 2.88 40 Very good
7. Farjana haque pinki 47/46 15 /25 MAX/27 15.5 6.3 22 30 2.94 36 Very good
8. Rumana ahmed 57/56.5 15/pain MAX/31 pain 6.7 24 27 3.05 41 Very good
9. Champa chakma 35/35.5 25/30 MAX/23 13.5 6.4 14 35 3.01 45 Very good
10. Tithy rani sarker 41/40 13/21 MAX/38 15.5 7.5 22 41 2.90 38 Very good
11. Jahanara alam 51/50.5 29/33 MAX/36 16 6.9 25.5 33 3.01 44 Very good
12. Shamima akt A A A A A A A A A A
13. Chameli khatun 54/53 10/18 MAX/35 15.5 6.7 20 30 2.88 44 Very good
14. Mina khatun mona 73/71.5 Ab/26 MAX/29 19 6.8 29 30 3.13 40 Very good
15. Sultana ysm boishaki 62/61.5 22/30 MAX/36 15.5 Sick sick Sick 3.09 sick Very good
16. Shohely akter 43/42.5 14/16 MAX/33 15 6.8 22 28 2.80 42 Very good
17. Fatema tuz jahara 56/55 22/25 MAX/35 18.5 6.9 23 42 3.09 40 Very good
18. Ritu moni 49/48 17/23 MAX/35 15.5 6.5 25.5 36 2.95 44 Very good
19. Tajia akter 55/54 29/32 MAX/34 15.5 6.8 25.5 32 2.90 44 Very good
20. Tahin tahera 50/48.5 25/28 MAX/34 16 6.1 19.5 33 3.03 45 Very good
21. Tulika biswas 49/48.5 Ab/SICK MAX/Rest pain Sick Sick sick SICK Sick sick
22. Sharifa khatun 51/50 14/22 MAX/29 18 7 17 30 3.15 40 Very good
23. Dolly rani sharker 48/47.5 Sick/22 MAX/42 15 6.8 17 40 2.95 42 Very good
24. Suborna islam 44/43 20/26 MAX/31 14.5 6.3 24 33 2.91 41 Very good
25. Rita khatun 56/55
Ab/20 MAX/29 16 6.5 18 32 3.05 45 Very good
26. Rojina akter
51/50.5 18/28 MAX/27 17.5 6.9 21 38 3.01 44 Very good
27. Sanjida islam moyna 56/55 25/30 MAX/27 15.5 5.11 21 28 3.06 36 Very good
28 Nipa 56/55.5 Ab/26 MAX/26 16 6.7 23 31 3.28 43 Very good
29. Montha khatun 70/69 7/15 MAX/24 15.5 5.11 21 31 3.22 43 Very good
30. Sharmin akter 50/49 25/28 MAX/26 17 6.11 23 33 3.22 44 Very good
TOTAL TEAM
AVARAGE 51.44 24.57 31.5 15.83 6.70 22.01 32.28 2.91 43.76 Very good
Very good = average 2 min
Note: Total team need to work hard. They need to burn there extra fat. they need to improve there running technique. They have ability to do it.
[The fitness report made by ifti, for the Bangladesh national women’s cricket team]
Meer Iftikhairul Islam
Fitness trainer
e-mail- ifticricket@yahoo.com
Mob- 01199486751/01720834749
BANGLADESH WOMENS SKILL AND CONDITIONING CAMP AT BOGRA 2ND PHASE FROM 07-08-2010 TO 26-08-2010 30 GIRLS SPLIT INTO THREE GROUPS
07-08-2010 REPORT AT NACTOR RESIDENTIAL CAMP IN BOGRA AT 5.OO PM
DATE TIME
8:30 am
to
9:00 am 9:30 am
to
10:00 am 11:00am to
11:20am 10:00am
to
1:30pm 1:30pm
to
2:30pm 3:00pm
to
5:30pm 6:00pm
To
6:20pm 7:30pm
To
8:00pm 9:30pm
To
10:00pm
08.0810 Breakfast fitness snacks skills lunch skill snacks meeting dinner
09.0810 Breakfast fitness snacks Outdoor game lunch Outdoor game snacks meeting dinner
10.0810 Breakfast fitness snacks Outdoor game lunch Indoor game snacks meeting dinner
11.0810 Breakfast fitness snacks skill lunch Indoor net snacks meeting dinner
12.0810 Breakfast rest snacks rest lunch rest snacks rest dinner
13.0810 Breakfast fitness snacks Skill indoor lunch Outdoor
fielding snacks meeting dinner
14.0810 Breakfast fitness snacks skill lunch Indoor net snacks meeting dinner
15.0810 Breakfast rest snacks rest lunch rest snacks rest dinner
16.0810 Breakfast match snacks match lunch match snacks meeting dinner
17.0810 Breakfast match snacks rain lunch Indoor game snacks meeting dinner
18.0810 Breakfast fitness snacks skill lunch Indoor net snacks meeting dinner
19.0810 Breakfast fitness snacks Indoor net lunch skill snacks meeting dinner
20.0810 Breakfast Fitness
Running technique snacks skill lunch Game sense snacks Fitness class dinner
21.0810 Breakfast Fitness
test
snacks Game sense lunch skill sacks meeting dinner
22.0810 Breakfast Fitness
Running technique snacks skill lunch Game sense
indoor snacks meeting dinner
23.0810 Breakfast Fitness
Strength endurance snacks Game sense lunch skill snacks meeting dinner
24.0810 Breakfast Fitness running technique
review snacks skill lunch Game
sense snacks meeting dinner
25.0810 Breakfast Fitness
test snacks lunch snacks Fitness class dinner
26.0810 Breakfast Camp closes
AT 2pm
Special note: we were mostly confined to indoor due to rain and wet out field.
Dipu Rai Choudhury (Head Coach).
Shahanwaj Shaheed Shanu (Batting Coach).
Parvin Nasima Nahar Putul (Assistant Coach).
Md moslimuddin (Assistant Coach).
Meer Iftikhairul Islam (Fitness Trainner).
Pipi (Coordinator).
BANGLADESH NATIONAL WOMEN’S CRICKET TEAM HOME PROGRAMS
SATERDAY GYM OTHERS
SUNDAY SPEED SEASSION OTHERS
MONDAY GYM OTHERS
TUESDAY ENDURENCE TRAINING OTHERS
WEDNESDAY GYM OTHERS
THURSDAY STRANTH ENDURANCE OTHERS
FRIDAY FLEXBILITY/DIP WATER RUN/SWIMS REST
STRANTH TRAINING PROGRAMS
Program to be performed 3-4 days per week.
2-3 sets of 15-25 repetition.
Perform all the exercises in a control fashion with good technique.
Lower body (legs)
Squat:
Feet shoulder wide apart, toes slightly out.
Keep your chest up and back straight throughout the squat.
Weight through the heels.
Lunges:
Set the abdominals.
Circle the foot up and over the opposites knees (use your hamstring).
Lunge forward.
The front knees must not travel past the toes.
Push back with effort to the starting point.
Bench step-ups:
Find a bench approx knee height.
Step up and step down maintain the good posture.
Note: once you are able to perform 3 sets* 25 reps-then you must add some extra resistance.
[ Hold a big bag of rice or two battle of water ]
Upper body: [shoulder, chest, arms]
Push-ups
Hand and shoulder width apart
Dips
Off a bench or chair
Chin-ups
If it is possible you can use tree
Note : once you are able to perform 3 sets* 25 raps. Push you can make them harder by placing your feet up one bench / chair.
Shoulder stability:
Arms straight, tamps to the sky.
Make the letter ‘[ Y ].
Make the letter [ T ].
Abdominals and lower back
Bridging : Knees and shoulder apart, before lifting-roll hips under.
Hands and knees: slowly rise your opposite arms [only to body height ]
Back hyper: lie down on the bench and your body slowly down and up to level of your hip.
Running program:
Speed session:
Start with active worm-up – running drills
• Marching [walking] running technique*3(20m)
• Marching lunge *3(20m)
• Inklings*3(30m)
• Start over15m*6
• 6 agility runs (20m shuttle)
• 4*40m [100%] -2 minutes recovery
• 6*25m [100%] -2 minutes recovery
Speed endurance :
Pyramid training
• Markers at start, 10, 20, 30, 40, 50 and 60m
• Start, sprint 20m ,walk 40m
• Turn and sprint 30m and walk 30m
• Turn and sprint 40m and walk 20m
• Turn and sprint 50m and walk 10m
• Turn and sprint 60m and turn another 60m back to the start
• Recovery time [90 second]
• Repetition 4 times = 1 one sets
• Recovery between sets 4 minutes
[Total workload [3-4-5 sets]
Speed endurance
50 – 100 -50
• Sets the markers at starts,50m and 100m
• 4*50 [100%] with the 20 second recovery
• 2*100m[100%] with the 40 second recovery
• 4*50 [100%] with the 20 second recovery
• Equals 1 sets
• Recovery between sets 5 minutes
Total workload 3-4 *sets
Core stability / Abs
Supermen Hip-ups 20 (off elbow) 20 (Both leg up &Down)
V-sit( weight above head),Hangs (knees at 90-d) Bum up 10 (of elbows ) 20*2 sets, sit up, both leg movement up to six inches , plank three way.
Note : If you do it properly then you will able to free from the injury and can perform well
Planned by,
Meer Iftikhairul Islam
Fitness trainer
e-mail- ifticricket@yahoo.com
Mob- 01199486751/01720834749
time Saturday Sunday Monday Tuesday Wednesday Thursday Friday
6:30-7:30 Breakfast at 6:45 am Breakfast at 6:45 am Breakfast at 6:45 am Breakfast at 6:45 am Breakfast at 6:45 am Breakfast at 6:45 am
7:30-8:30 GYM-(pen & gym paper) Fielding-throwing &stump hitting GYM-(pen & gym paper) Fielding-throwing &stump hitting GYM-(pen & gym paper) Fielding-throwing &stump hitting Rest
8:40-9:40 Skill- indoor net Skill- indoor net Skill- indoor net Skill- indoor net Skill- indoor net Skill- indoor net Rest
9:50-10:50 Skill- indoor net Skill- indoor net Skill- indoor net Skill- indoor net Skill- indoor net Skill- indoor net Rest
11:00-12:00 lunch Lunch lunch Lunch lunch Lunch Rest
12:00-1:00 Speed session(track)
trainer MB session Speed session(track)
trainer Lacted session
track Speed session(track)
trainer Strength endurance Rest
1:10-2:20 Skill- indoor net MB session Skill- indoor net Lacted session
track Skill- indoor net Dip water running Rest
2:20-3:20 Skill- indoor net Pool(recovery session) Skill- indoor net Pool(recovery session) Skill- indoor net Dip water running Rest
4:00 Afternoon tea Afternoon tea Afternoon tea Afternoon tea Afternoon tea Afternoon tea Rest
7:15 Dinner @ 7:15pm Dinner @ 7:15pm Dinner @ 7:15pm Dinner @ 7:15pm Dinner @ 7:15pm Dinner @ 7:15pm Rest
8:30 supper@ 8:30pm supper@ 8:30pm supper@ 8:30pm supper@ 8:30pm supper@ 8:30pm supper@ 8:30pm Rest
Bangladesh junior national team
SL
NO 07:00-07:45 08:00-09:40 10:00-10:20 10:30-1:00 1:00-1:45 2:00-4:00 4:20-5:00 6:00-7:00 8:00-9:00
Saturday Breakfast GYM/ testing by
trainer Tea break Net
Practice with
Bating coach Lunch Net
Practice with
Bating coach Flexibility trainer Afternoon tea/meeting Dinner
Sunday Breakfast Lacted session trainer Tea break Skill/ indoor net with
Bating coach Lunch Fielding with
(f. coach) Swimming
Dip Water
running
trainer Afternoon tea Dinner
Monday Breakfast GYM trainer Tea break Game séance with
Bating coach Lunch Game séance Flexibility trainer Afternoon tea/meeting Dinner
Tuesday Breakfast Speed session trainer Tea break Net practice with
Bating coach Lunch Skill/ indoor net with
Bating coach Swimming
Dip Water
running trainer
Afternoon tea Dinner
Wednesday Breakfast GYM trainer Tea break Skill/ indoor net with
Bating coach Lunch Fielding with
(f. coach) Flexibility trainer Afternoon tea/meeting Dinner
Thursday Breakfast MB Session trainer Tea break Net practice with
Bating coach Lunch Net
Practice with
Bating coach Ice bath trainer Afternoon tea Dinner
Friday Rest Breakfast Rest Rest Lunch Rest Rest Afternoon tea Dinner
NOTE: This program done by player for the long term conditioning camp. We need to organized many thing like Indoor Net, gym , Swimming pool, Ice and Medicine Ball.
BANGLADESH WOMENS NATIONAL TEAM CONDITIONNING CAMP AT BKSP FROM
SL
NO 07:00-07:45 08:00-09:40 10:00-10:20 10:30-1:00 1:00-1:45 2:00-4:00 4:20-5:00 6:00-7:00 8:00-9:00
Saturday Breakfast GYM/ testing by
trainer Tea break Net
Practice with
Bating coach Lunch Net
Practice with
Bating coach Flexibility trainer Afternoon tea/meeting Dinner
Sunday Breakfast Lacted session trainer Tea break Skill/ indoor net with
Bating coach Lunch Fielding with
(f. coach) Swimming
Dip Water
running
trainer Afternoon tea Dinner
Monday Breakfast GYM trainer Tea break Game séance with
Bating coach Lunch Game séance Flexibility trainer Afternoon tea/meeting Dinner
Tuesday Breakfast Speed session trainer Tea break Net practice with
Bating coach Lunch Skill/ indoor net with
Bating coach Swimming
Dip Water
running trainer
Afternoon tea Dinner
Wednesday Breakfast GYM trainer Tea break Skill/ indoor net with
Bating coach Lunch Fielding with
(f. coach) Flexibility trainer Afternoon tea/meeting Dinner
Thursday Breakfast MB Session trainer Tea break Net practice with
Bating coach Lunch Net
Practice with
Bating coach Ice bath trainer Afternoon tea Dinner
Friday Rest Breakfast Rest Rest Lunch Rest Rest Afternoon tea Dinner
NOTE: This program done by player for the long term conditioning camp. We need to organized many thing like Indoor Net, gym , Swimming pool, Ice and Medicine Ball.
Bangladesh national women’s national team conditioning camp 2010
Players Fitness report
Every exercise before and after result ( 21th TO 26th August 2010)
SL
no Name Weight
Push up
Sit up
30 sec Mb through
3 kg Broad
jump
MB
THROUGH
OVER HEAD 2kg
Back hyper extension 20m
sprint
Dips
plank
1. Salma khatun 45/43.5 15 /20 MAX/35 14 ft 6.4 20 32 2.97 43 Very good
2. Panna ghosh 50/49 Ab /17 MAX/32 15.5 6.6 12 33 3.16 43 Very good
3. Ayesha akter 52/50 11 /28 MAX/32 15 6.2 21.3 27 3.02 44 Very good
4. Shathira jakir jesy 66/65 14 /25 MAX/31 15.5 5.2 22.5 27 3.06 43 Very good
5. Suktara rahman 56/55.5 21 /25 MAX/34 16.5 Sick Sick Sick 2.92 Sick sick
6. Lata mondol 45/43.5 12/sick MAX/30 15 6.2 17.5 27 2.88 40 Very good
7. Farjana haque pinki 47/46 15 /25 MAX/27 15.5 6.3 22 30 2.94 36 Very good
8. Rumana ahmed 57/56.5 15/pain MAX/31 pain 6.7 24 27 3.05 41 Very good
9. Champa chakma 35/35.5 25/30 MAX/23 13.5 6.4 14 35 3.01 45 Very good
10. Tithy rani sarker 41/40 13/21 MAX/38 15.5 7.5 22 41 2.90 38 Very good
11. Jahanara alam 51/50.5 29/33 MAX/36 16 6.9 25.5 33 3.01 44 Very good
12. Shamima akt A A A A A A A A A A
13. Chameli khatun 54/53 10/18 MAX/35 15.5 6.7 20 30 2.88 44 Very good
14. Mina khatun mona 73/71.5 Ab/26 MAX/29 19 6.8 29 30 3.13 40 Very good
15. Sultana ysm boishaki 62/61.5 22/30 MAX/36 15.5 Sick sick Sick 3.09 sick Very good
16. Shohely akter 43/42.5 14/16 MAX/33 15 6.8 22 28 2.80 42 Very good
17. Fatema tuz jahara 56/55 22/25 MAX/35 18.5 6.9 23 42 3.09 40 Very good
18. Ritu moni 49/48 17/23 MAX/35 15.5 6.5 25.5 36 2.95 44 Very good
19. Tajia akter 55/54 29/32 MAX/34 15.5 6.8 25.5 32 2.90 44 Very good
20. Tahin tahera 50/48.5 25/28 MAX/34 16 6.1 19.5 33 3.03 45 Very good
21. Tulika biswas 49/48.5 Ab/SICK MAX/Rest pain Sick Sick sick SICK Sick sick
22. Sharifa khatun 51/50 14/22 MAX/29 18 7 17 30 3.15 40 Very good
23. Dolly rani sharker 48/47.5 Sick/22 MAX/42 15 6.8 17 40 2.95 42 Very good
24. Suborna islam 44/43 20/26 MAX/31 14.5 6.3 24 33 2.91 41 Very good
25. Rita khatun 56/55
Ab/20 MAX/29 16 6.5 18 32 3.05 45 Very good
26. Rojina akter
51/50.5 18/28 MAX/27 17.5 6.9 21 38 3.01 44 Very good
27. Sanjida islam moyna 56/55 25/30 MAX/27 15.5 5.11 21 28 3.06 36 Very good
28 Nipa 56/55.5 Ab/26 MAX/26 16 6.7 23 31 3.28 43 Very good
29. Montha khatun 70/69 7/15 MAX/24 15.5 5.11 21 31 3.22 43 Very good
30. Sharmin akter 50/49 25/28 MAX/26 17 6.11 23 33 3.22 44 Very good
TOTAL TEAM
AVARAGE 51.44 24.57 31.5 15.83 6.70 22.01 32.28 2.91 43.76 Very good
Very good = average 2 min
Note: Total team need to work hard. They need to burn there extra fat. they need to improve there running technique. They have ability to do it.
[The fitness report made by ifti, for the Bangladesh national women’s cricket team]
Meer Iftikhairul Islam
Fitness trainer
e-mail- ifticricket@yahoo.com
Mob- 01199486751/01720834749
BANGLADESH WOMENS SKILL AND CONDITIONING CAMP AT BOGRA 2ND PHASE FROM 07-08-2010 TO 26-08-2010 30 GIRLS SPLIT INTO THREE GROUPS
07-08-2010 REPORT AT NACTOR RESIDENTIAL CAMP IN BOGRA AT 5.OO PM
DATE TIME
8:30 am
to
9:00 am 9:30 am
to
10:00 am 11:00am to
11:20am 10:00am
to
1:30pm 1:30pm
to
2:30pm 3:00pm
to
5:30pm 6:00pm
To
6:20pm 7:30pm
To
8:00pm 9:30pm
To
10:00pm
08.0810 Breakfast fitness snacks skills lunch skill snacks meeting dinner
09.0810 Breakfast fitness snacks Outdoor game lunch Outdoor game snacks meeting dinner
10.0810 Breakfast fitness snacks Outdoor game lunch Indoor game snacks meeting dinner
11.0810 Breakfast fitness snacks skill lunch Indoor net snacks meeting dinner
12.0810 Breakfast rest snacks rest lunch rest snacks rest dinner
13.0810 Breakfast fitness snacks Skill indoor lunch Outdoor
fielding snacks meeting dinner
14.0810 Breakfast fitness snacks skill lunch Indoor net snacks meeting dinner
15.0810 Breakfast rest snacks rest lunch rest snacks rest dinner
16.0810 Breakfast match snacks match lunch match snacks meeting dinner
17.0810 Breakfast match snacks rain lunch Indoor game snacks meeting dinner
18.0810 Breakfast fitness snacks skill lunch Indoor net snacks meeting dinner
19.0810 Breakfast fitness snacks Indoor net lunch skill snacks meeting dinner
20.0810 Breakfast Fitness
Running technique snacks skill lunch Game sense snacks Fitness class dinner
21.0810 Breakfast Fitness
test
snacks Game sense lunch skill sacks meeting dinner
22.0810 Breakfast Fitness
Running technique snacks skill lunch Game sense
indoor snacks meeting dinner
23.0810 Breakfast Fitness
Strength endurance snacks Game sense lunch skill snacks meeting dinner
24.0810 Breakfast Fitness running technique
review snacks skill lunch Game
sense snacks meeting dinner
25.0810 Breakfast Fitness
test snacks lunch snacks Fitness class dinner
26.0810 Breakfast Camp closes
AT 2pm
Special note: we were mostly confined to indoor due to rain and wet out field.
Dipu Rai Choudhury (Head Coach).
Shahanwaj Shaheed Shanu (Batting Coach).
Parvin Nasima Nahar Putul (Assistant Coach).
Md moslimuddin (Assistant Coach).
Meer Iftikhairul Islam (Fitness Trainner).
Pipi (Coordinator).
BANGLADESH NATIONAL WOMEN’S CRICKET TEAM HOME PROGRAMS
SATERDAY GYM OTHERS
SUNDAY SPEED SEASSION OTHERS
MONDAY GYM OTHERS
TUESDAY ENDURENCE TRAINING OTHERS
WEDNESDAY GYM OTHERS
THURSDAY STRANTH ENDURANCE OTHERS
FRIDAY FLEXBILITY/DIP WATER RUN/SWIMS REST
STRANTH TRAINING PROGRAMS
Program to be performed 3-4 days per week.
2-3 sets of 15-25 repetition.
Perform all the exercises in a control fashion with good technique.
Lower body (legs)
Squat:
Feet shoulder wide apart, toes slightly out.
Keep your chest up and back straight throughout the squat.
Weight through the heels.
Lunges:
Set the abdominals.
Circle the foot up and over the opposites knees (use your hamstring).
Lunge forward.
The front knees must not travel past the toes.
Push back with effort to the starting point.
Bench step-ups:
Find a bench approx knee height.
Step up and step down maintain the good posture.
Note: once you are able to perform 3 sets* 25 reps-then you must add some extra resistance.
[ Hold a big bag of rice or two battle of water ]
Upper body: [shoulder, chest, arms]
Push-ups
Hand and shoulder width apart
Dips
Off a bench or chair
Chin-ups
If it is possible you can use tree
Note : once you are able to perform 3 sets* 25 raps. Push you can make them harder by placing your feet up one bench / chair.
Shoulder stability:
Arms straight, tamps to the sky.
Make the letter ‘[ Y ].
Make the letter [ T ].
Abdominals and lower back
Bridging : Knees and shoulder apart, before lifting-roll hips under.
Hands and knees: slowly rise your opposite arms [only to body height ]
Back hyper: lie down on the bench and your body slowly down and up to level of your hip.
Running program:
Speed session:
Start with active worm-up – running drills
• Marching [walking] running technique*3(20m)
• Marching lunge *3(20m)
• Inklings*3(30m)
• Start over15m*6
• 6 agility runs (20m shuttle)
• 4*40m [100%] -2 minutes recovery
• 6*25m [100%] -2 minutes recovery
Speed endurance :
Pyramid training
• Markers at start, 10, 20, 30, 40, 50 and 60m
• Start, sprint 20m ,walk 40m
• Turn and sprint 30m and walk 30m
• Turn and sprint 40m and walk 20m
• Turn and sprint 50m and walk 10m
• Turn and sprint 60m and turn another 60m back to the start
• Recovery time [90 second]
• Repetition 4 times = 1 one sets
• Recovery between sets 4 minutes
[Total workload [3-4-5 sets]
Speed endurance
50 – 100 -50
• Sets the markers at starts,50m and 100m
• 4*50 [100%] with the 20 second recovery
• 2*100m[100%] with the 40 second recovery
• 4*50 [100%] with the 20 second recovery
• Equals 1 sets
• Recovery between sets 5 minutes
Total workload 3-4 *sets
Core stability / Abs
Supermen Hip-ups 20 (off elbow) 20 (Both leg up &Down)
V-sit( weight above head),Hangs (knees at 90-d) Bum up 10 (of elbows ) 20*2 sets, sit up, both leg movement up to six inches , plank three way.
Note : If you do it properly then you will able to free from the injury and can perform well
Planned by,
Meer Iftikhairul Islam
Fitness trainer
e-mail- ifticricket@yahoo.com
Mob- 01199486751/01720834749
time Saturday Sunday Monday Tuesday Wednesday Thursday Friday
6:30-7:30 Breakfast at 6:45 am Breakfast at 6:45 am Breakfast at 6:45 am Breakfast at 6:45 am Breakfast at 6:45 am Breakfast at 6:45 am
7:30-8:30 GYM-(pen & gym paper) Fielding-throwing &stump hitting GYM-(pen & gym paper) Fielding-throwing &stump hitting GYM-(pen & gym paper) Fielding-throwing &stump hitting Rest
8:40-9:40 Skill- indoor net Skill- indoor net Skill- indoor net Skill- indoor net Skill- indoor net Skill- indoor net Rest
9:50-10:50 Skill- indoor net Skill- indoor net Skill- indoor net Skill- indoor net Skill- indoor net Skill- indoor net Rest
11:00-12:00 lunch Lunch lunch Lunch lunch Lunch Rest
12:00-1:00 Speed session(track)
trainer MB session Speed session(track)
trainer Lacted session
track Speed session(track)
trainer Strength endurance Rest
1:10-2:20 Skill- indoor net MB session Skill- indoor net Lacted session
track Skill- indoor net Dip water running Rest
2:20-3:20 Skill- indoor net Pool(recovery session) Skill- indoor net Pool(recovery session) Skill- indoor net Dip water running Rest
4:00 Afternoon tea Afternoon tea Afternoon tea Afternoon tea Afternoon tea Afternoon tea Rest
7:15 Dinner @ 7:15pm Dinner @ 7:15pm Dinner @ 7:15pm Dinner @ 7:15pm Dinner @ 7:15pm Dinner @ 7:15pm Rest
8:30 supper@ 8:30pm supper@ 8:30pm supper@ 8:30pm supper@ 8:30pm supper@ 8:30pm supper@ 8:30pm Rest
Bangladesh junior national team
Tuesday, 16 March 2010
assignment on disester
Assignment
On
A Documentory Proposal
Course: MSJ (303) TV Production Skill
Topic: Disaster Risk Reduction
Date of Submission: 18/03/2010
Submitted to:
Razibul Hossain
Sr. Lecturer
Department of Media studies & Journalism
Submitted by:
Name ID Dept
Sayed Sultan Uz Zaman 071011017 BBA
Sultana Afifa Marium 072013008 DEH
Kamruzzaman 063012017 MSJ
Iftikhairul Islam 071012015 MSJ
University of Liberal Arts Bangladesh
A Proposal for the Documentory of “Disaster Risk Reduction”
Project Name: “DISASTER RISK REDUCTION”
Organization:
University of Liberal Arts Bangladesh
&
Concern Universal Bangladesh
Genre: Documentary
Total Cost: 877,500.00/=
Probable Starting time: 7th April
Probable Ending Time: 17th April
Total time duration: 4 months
Content
Discussion Topic Page Number
1) Background
2) The Project
3) The Work Process
4) The Team:
5) Work Plan
6) Schedule
7) Budget (approximate)
8) Target Market
9) Conclusion
1) Background:
A Land of Disaster
Bangladesh often makes top news all over the world. However, unlike most other countries, it is not because of politics. When Bangladesh is on the news, it usually means that another devastating natural disaster has hit the low-lying country. It also usually means a huge death charge and much destruction for one of the poorest nations in the world.
Bangladesh, a country in southern Asia that is home to 140 million people, is widely known as a land of natural disasters. It is highly vulnerable to floods, cyclones, and river erosions. Due to the effects of these disasters, the country is now permanently in distress. These disasters have become regular phenomena and have been causing suffering to millions of residents for many decades.
The Happenings:
Recently, on November 15, 2007, thousands have died and millions were rendered homeless by the cyclonic storm Sidr. It devastated southern and central Bangladesh.
According to official sources, some 3,313 people were killed so far and 28,128 injured by the deadliest cyclone in the history of post-independence Bangladesh. However, the unofficial sources say that with the recovery of more dead bodies every hour from the coastal districts, the death toll may rise to between 5,000 and 10,000.
Cyclone Sidr swept across 16 coastal districts with wind speeds of 240 km/h (150 mph). The winds whipped up waves three to five meters high. The cyclone flattened homes, uprooted trees, electricity, and telephone poles, washed away roads and bridges, destroyed crops, and killed livestock.
The death toll would have been far worse if limited emergency plans had not been in place. An early warning system enabled the evacuation of an estimated 3.2 million people to higher ground and safety. In contrast, in 1991, Cyclone Gorky claimed at least 138,000 lives and in 1970, Cyclone Bhola killed about half a million people in Bangladesh
Constant Danger
There are mainly two reasons that make Bangladesh so prone to water surges:
a) The first is that there is shallow water well into the Bay area. This allows for the surge to pile up very high near the coastline.
b) The second factor is the shape of the coastline. Bangladesh's coastline acts as a funnel, increasing the surge height even further.
The geographical location of Bangladesh also makes it subject to various climatic features that make it more susceptible to abnormal storms and tornadoes.
In addition to cyclones, floods have caused havoc in Bangladesh throughout history, especially during the recent years of 1987, 1988, and 1998. The most recent one occurred in August, 2007. According to government statistics, 298 people died and more than 10 million people were badly affected by it. Nearly 60,000 houses were completely damaged by the deadly flood.
The possible reasons behind the frequent floods in Bangladesh, are –
*The rise in sea water levels,
*the narrow north tip to the Bay of Bengal,
*the shallow sea bed, and
*the fact that water coming down from the rivers Ganges and Brahmaputra cannot escape when the water level rises — all contribute to the severe flooding of the Bangladesh coastline.
*He also blamed extensive deforestation for the floods.
*Rising greenhouse gases emissions are the major cause of weather-related disasters and must be tackled.
*Warmer global temperatures have increased the intensity of cyclones that form over the Bay of Bengal, sending more violent storm surges crashing into the coast.
Relief & Rehabilitation Program:
World Concern's initial entry into countries of operation has been often in response to emergency situations. Since 1993, World Concern has responded to every major disaster befalling the country and now has amongst its staff a body of committed and highly experienced relief and rehabilitation workers. World concern's response to emergencies is not only to intervene in its own working areas, but also to go elsewhere in the country as the situations may require. The relief and rehabilitation projects undertaken by WCB has been funded by all its donors, i.e. ZOA Netherlands, InterAct, JOCS, CEDAR Fund as well as World Concern Head Office, whenever there was a disaster and a need to stand by the side of the disaster victims.
Activities:
a) Providing emergency treatment and medicine to the disaster victims.
b)Providing food and making provision for clean drinking water for the disaster victims.
c)Organizing cash and work for them.
d)Providing house-building materials to the affected people so that they can rebuild their houses.
e)Providing seeds and other materials for their economic rehabilitation.
f)Providing grants for loan capital in order to start businesses that have been damaged by the disaster.
Our project:
1. Project title: it is a group based disaster risk reduction project.
2. Duration of the project:7th march,2010 to 17th march, 2010.
3. General objective: to achieve a sustainable decrease of a negative impact of natural disaster in the pathorghata districts of Bangladesh.
4. Project intervention areas: the project primarily target people who live in cyclone areas. The district of the patuakhali and barguna are amongst the most disaster areas in Bangladesh for cyclone, tidal surge and storm and have been severely will therefore primarily target to the following districts potuakhali and borguna.
the project we had choose ,that is in phathorghata . that is the place where they are most effected by the cyclones. The project
Our work process:
we divided our work into three stapes. Which is
Pre production
In the pre production we did the plan. that is, where do we go? What will be our targating people. In the pre production time will do (location choose, resorce sourching, communication and story building)
Production
In the production we will do some extra work .we will take all the equipments with us. Those are bellow.
Camera Asst.
Tape
Wide Angle lens
Lights
Light Crews
Crane
Track Trolley
Production Boys
Transports
Fuel & Gas
Hotel & travel
Post production
Atlast we have a post production. In the post production we have to do some extra work those are bellow:
Offline
Online
Graphics
Sound & studio
Mastering & Copy
Our team:
there will be a team who are work with the whole project. The team are bellow
Producer : Sayed Sultan UZ Zaman. One of the Director of BGMEA
Director : Iftikhairul Islam Experience: Directed the short film named “Pothchola” in 2008. Made several types Documentary Like “Climates in Bangladesh”, ‘Destroy The Culture of Baul Singer” in last year.He got international Documentary Award for “Pothchola” in 2009. Educational Background: Bss in Media Studies and Journalism from the “University of Texas”
Script Writer: Sultana Afifa Marium.
Executive Producer:
Director Photography: Nabil Hossain. He is one of the member “Bangladesh Photography Association”. He passed in his graduation on phography in “Sydney University”. He got lots of award in his carreer
Music Director: Ahmed Imtiaj Bulbul
Editor: Ruffael Hossain. Edit the film “MONPURA”
2) The Work Process:
3) The Team:
4) Work Plan:
5) Schedule:
Excel a hobe
6) Budget (approximate):
Sayed Zaman
Format: HD
Duration: 20min
Pre Production
Unit day/shift price (tk.) cost (tk.)
1 Location 1 2 1,500.00 3,000.00
2 Resource sourcing 1 3 1,500.00 4,500.00
3 Communication 1 7 500.00 3,500.00
4 story boarding 5,000.00
Subtotal 16,000.00
Production
1 Camera 1 5 20,000.00 100,000.00
2 Camera Asst. 3 5 500.00 7,500.00
3 Tape 4 5 2,600.00 52,000.00
4 Wide Angle lens 1 5 1,000.00 5,000.00
5 Lights 1 5 10,000.00 50,000.00
6 Light Crews 4 5 1,000.00 20,000.00
7
8
9 Crane 1 2 3,000.00 6,000.00
10 Track Trolley 1 5 1,000.00 5,000.00
11 Production Boys 4 5 700.00 14,000.00
12 Food 25 5 200.00 25,000.00
13 Transports 2 5 4,000.00 40,000.00
14 Fuel & Gas 20,000.00
15 Hotel & travel 25 2 800.00 32,000.00
Subtotal 376,500.00
Post Production
2 Offline 20,000.00
4 Online 50,000.00
5 Graphics 30,000.00
7 Sound & studio 25,000.00
8 Mastering & Copy 15,000.00
Subtotal 140,000.00
Remuneration
1 Director 100,000.00
2 Director of Photography 1 5 15,000.00 75,000.00
3 Script & Idea 50,000.00
3 Executive Producer 25,000.00
4 Production Manager 1 5 2,000.00 10,000.00
5 Asst. Production Manager 2 5 1,000.00 10,000.00
6 Asst. Directors 3 5 1,000.00 15,000.00
8 Music Director 1 60,000.00
Subtotal 345,000.00
Total 877,500.00
* condition apply:
1.this budget can modified in the basis of script.
2. budget has been done in condition of 10 day shoot including 1 day shoot in Potuakhali and Pathorghata.
7) Target Market:
We will basically try to focus on:
National Television (so that our needs can be heard by all the authorities neutrally and actively). We are here to help the victims by proving their usual needs so have to work for them.
The Team
Producer : Sayed Sultan UZ Zaman. One of the Director of BGMEA
Director : Iftikhairul Islam Experience: Directed the short film named “Pothchola” in 2008. Made several types Documentary Like “Climates in Bangladesh”, ‘Destroy The Culture of Baul Singer” in last year.He got international Documentary Award for “Pothchola” in 2009. Educational Background: Bss in Media Studies and Journalism from the “University of Texas”
Script Writer: Sultana Afifa Marium.
Executive Producer:
Director Photography: Nabil Hossain. He is one of the member “Bangladesh Photography Association”. He passed in his graduation on phography in “Sydney University”. He got lots of award in his carreer
Music Director: Ahmed Imtiaj Bulbul
Editor: Ruffael Hossain. Edit the film “MONPURA”
8) Conclusion:
We are determined to fulfill our aim. We each believe that - Guard your light and protect you country. Move it forward into Bangladesh and be fully confident that if we connect light to light, and join the lights together of the one billion young people of our country today, we will be enough to set our whole nation livable.
On
A Documentory Proposal
Course: MSJ (303) TV Production Skill
Topic: Disaster Risk Reduction
Date of Submission: 18/03/2010
Submitted to:
Razibul Hossain
Sr. Lecturer
Department of Media studies & Journalism
Submitted by:
Name ID Dept
Sayed Sultan Uz Zaman 071011017 BBA
Sultana Afifa Marium 072013008 DEH
Kamruzzaman 063012017 MSJ
Iftikhairul Islam 071012015 MSJ
University of Liberal Arts Bangladesh
A Proposal for the Documentory of “Disaster Risk Reduction”
Project Name: “DISASTER RISK REDUCTION”
Organization:
University of Liberal Arts Bangladesh
&
Concern Universal Bangladesh
Genre: Documentary
Total Cost: 877,500.00/=
Probable Starting time: 7th April
Probable Ending Time: 17th April
Total time duration: 4 months
Content
Discussion Topic Page Number
1) Background
2) The Project
3) The Work Process
4) The Team:
5) Work Plan
6) Schedule
7) Budget (approximate)
8) Target Market
9) Conclusion
1) Background:
A Land of Disaster
Bangladesh often makes top news all over the world. However, unlike most other countries, it is not because of politics. When Bangladesh is on the news, it usually means that another devastating natural disaster has hit the low-lying country. It also usually means a huge death charge and much destruction for one of the poorest nations in the world.
Bangladesh, a country in southern Asia that is home to 140 million people, is widely known as a land of natural disasters. It is highly vulnerable to floods, cyclones, and river erosions. Due to the effects of these disasters, the country is now permanently in distress. These disasters have become regular phenomena and have been causing suffering to millions of residents for many decades.
The Happenings:
Recently, on November 15, 2007, thousands have died and millions were rendered homeless by the cyclonic storm Sidr. It devastated southern and central Bangladesh.
According to official sources, some 3,313 people were killed so far and 28,128 injured by the deadliest cyclone in the history of post-independence Bangladesh. However, the unofficial sources say that with the recovery of more dead bodies every hour from the coastal districts, the death toll may rise to between 5,000 and 10,000.
Cyclone Sidr swept across 16 coastal districts with wind speeds of 240 km/h (150 mph). The winds whipped up waves three to five meters high. The cyclone flattened homes, uprooted trees, electricity, and telephone poles, washed away roads and bridges, destroyed crops, and killed livestock.
The death toll would have been far worse if limited emergency plans had not been in place. An early warning system enabled the evacuation of an estimated 3.2 million people to higher ground and safety. In contrast, in 1991, Cyclone Gorky claimed at least 138,000 lives and in 1970, Cyclone Bhola killed about half a million people in Bangladesh
Constant Danger
There are mainly two reasons that make Bangladesh so prone to water surges:
a) The first is that there is shallow water well into the Bay area. This allows for the surge to pile up very high near the coastline.
b) The second factor is the shape of the coastline. Bangladesh's coastline acts as a funnel, increasing the surge height even further.
The geographical location of Bangladesh also makes it subject to various climatic features that make it more susceptible to abnormal storms and tornadoes.
In addition to cyclones, floods have caused havoc in Bangladesh throughout history, especially during the recent years of 1987, 1988, and 1998. The most recent one occurred in August, 2007. According to government statistics, 298 people died and more than 10 million people were badly affected by it. Nearly 60,000 houses were completely damaged by the deadly flood.
The possible reasons behind the frequent floods in Bangladesh, are –
*The rise in sea water levels,
*the narrow north tip to the Bay of Bengal,
*the shallow sea bed, and
*the fact that water coming down from the rivers Ganges and Brahmaputra cannot escape when the water level rises — all contribute to the severe flooding of the Bangladesh coastline.
*He also blamed extensive deforestation for the floods.
*Rising greenhouse gases emissions are the major cause of weather-related disasters and must be tackled.
*Warmer global temperatures have increased the intensity of cyclones that form over the Bay of Bengal, sending more violent storm surges crashing into the coast.
Relief & Rehabilitation Program:
World Concern's initial entry into countries of operation has been often in response to emergency situations. Since 1993, World Concern has responded to every major disaster befalling the country and now has amongst its staff a body of committed and highly experienced relief and rehabilitation workers. World concern's response to emergencies is not only to intervene in its own working areas, but also to go elsewhere in the country as the situations may require. The relief and rehabilitation projects undertaken by WCB has been funded by all its donors, i.e. ZOA Netherlands, InterAct, JOCS, CEDAR Fund as well as World Concern Head Office, whenever there was a disaster and a need to stand by the side of the disaster victims.
Activities:
a) Providing emergency treatment and medicine to the disaster victims.
b)Providing food and making provision for clean drinking water for the disaster victims.
c)Organizing cash and work for them.
d)Providing house-building materials to the affected people so that they can rebuild their houses.
e)Providing seeds and other materials for their economic rehabilitation.
f)Providing grants for loan capital in order to start businesses that have been damaged by the disaster.
Our project:
1. Project title: it is a group based disaster risk reduction project.
2. Duration of the project:7th march,2010 to 17th march, 2010.
3. General objective: to achieve a sustainable decrease of a negative impact of natural disaster in the pathorghata districts of Bangladesh.
4. Project intervention areas: the project primarily target people who live in cyclone areas. The district of the patuakhali and barguna are amongst the most disaster areas in Bangladesh for cyclone, tidal surge and storm and have been severely will therefore primarily target to the following districts potuakhali and borguna.
the project we had choose ,that is in phathorghata . that is the place where they are most effected by the cyclones. The project
Our work process:
we divided our work into three stapes. Which is
Pre production
In the pre production we did the plan. that is, where do we go? What will be our targating people. In the pre production time will do (location choose, resorce sourching, communication and story building)
Production
In the production we will do some extra work .we will take all the equipments with us. Those are bellow.
Camera Asst.
Tape
Wide Angle lens
Lights
Light Crews
Crane
Track Trolley
Production Boys
Transports
Fuel & Gas
Hotel & travel
Post production
Atlast we have a post production. In the post production we have to do some extra work those are bellow:
Offline
Online
Graphics
Sound & studio
Mastering & Copy
Our team:
there will be a team who are work with the whole project. The team are bellow
Producer : Sayed Sultan UZ Zaman. One of the Director of BGMEA
Director : Iftikhairul Islam Experience: Directed the short film named “Pothchola” in 2008. Made several types Documentary Like “Climates in Bangladesh”, ‘Destroy The Culture of Baul Singer” in last year.He got international Documentary Award for “Pothchola” in 2009. Educational Background: Bss in Media Studies and Journalism from the “University of Texas”
Script Writer: Sultana Afifa Marium.
Executive Producer:
Director Photography: Nabil Hossain. He is one of the member “Bangladesh Photography Association”. He passed in his graduation on phography in “Sydney University”. He got lots of award in his carreer
Music Director: Ahmed Imtiaj Bulbul
Editor: Ruffael Hossain. Edit the film “MONPURA”
2) The Work Process:
3) The Team:
4) Work Plan:
5) Schedule:
Excel a hobe
6) Budget (approximate):
Sayed Zaman
Format: HD
Duration: 20min
Pre Production
Unit day/shift price (tk.) cost (tk.)
1 Location 1 2 1,500.00 3,000.00
2 Resource sourcing 1 3 1,500.00 4,500.00
3 Communication 1 7 500.00 3,500.00
4 story boarding 5,000.00
Subtotal 16,000.00
Production
1 Camera 1 5 20,000.00 100,000.00
2 Camera Asst. 3 5 500.00 7,500.00
3 Tape 4 5 2,600.00 52,000.00
4 Wide Angle lens 1 5 1,000.00 5,000.00
5 Lights 1 5 10,000.00 50,000.00
6 Light Crews 4 5 1,000.00 20,000.00
7
8
9 Crane 1 2 3,000.00 6,000.00
10 Track Trolley 1 5 1,000.00 5,000.00
11 Production Boys 4 5 700.00 14,000.00
12 Food 25 5 200.00 25,000.00
13 Transports 2 5 4,000.00 40,000.00
14 Fuel & Gas 20,000.00
15 Hotel & travel 25 2 800.00 32,000.00
Subtotal 376,500.00
Post Production
2 Offline 20,000.00
4 Online 50,000.00
5 Graphics 30,000.00
7 Sound & studio 25,000.00
8 Mastering & Copy 15,000.00
Subtotal 140,000.00
Remuneration
1 Director 100,000.00
2 Director of Photography 1 5 15,000.00 75,000.00
3 Script & Idea 50,000.00
3 Executive Producer 25,000.00
4 Production Manager 1 5 2,000.00 10,000.00
5 Asst. Production Manager 2 5 1,000.00 10,000.00
6 Asst. Directors 3 5 1,000.00 15,000.00
8 Music Director 1 60,000.00
Subtotal 345,000.00
Total 877,500.00
* condition apply:
1.this budget can modified in the basis of script.
2. budget has been done in condition of 10 day shoot including 1 day shoot in Potuakhali and Pathorghata.
7) Target Market:
We will basically try to focus on:
National Television (so that our needs can be heard by all the authorities neutrally and actively). We are here to help the victims by proving their usual needs so have to work for them.
The Team
Producer : Sayed Sultan UZ Zaman. One of the Director of BGMEA
Director : Iftikhairul Islam Experience: Directed the short film named “Pothchola” in 2008. Made several types Documentary Like “Climates in Bangladesh”, ‘Destroy The Culture of Baul Singer” in last year.He got international Documentary Award for “Pothchola” in 2009. Educational Background: Bss in Media Studies and Journalism from the “University of Texas”
Script Writer: Sultana Afifa Marium.
Executive Producer:
Director Photography: Nabil Hossain. He is one of the member “Bangladesh Photography Association”. He passed in his graduation on phography in “Sydney University”. He got lots of award in his carreer
Music Director: Ahmed Imtiaj Bulbul
Editor: Ruffael Hossain. Edit the film “MONPURA”
8) Conclusion:
We are determined to fulfill our aim. We each believe that - Guard your light and protect you country. Move it forward into Bangladesh and be fully confident that if we connect light to light, and join the lights together of the one billion young people of our country today, we will be enough to set our whole nation livable.
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