---
title: "Athletic Performance Training to Boost Speed & Prevent Injury - mytribe"
description: "Elevate your game with expert Athletic Performance Training. Our programs improve speed and agility, build power, and focus on injury prevention for athletes. Unlock your peak potential with personalized sport-specific training. Book your free trial!"
canonical: https://mytribe.in/flowwithnandan/athletic-performance-training
last_updated: 2025-09-16
---

# Athletic Performance Training in Delhi Ncr

By [Nandan Singh](https://mytribe.in/flowwithnandan) · I train athletes of all levels with a mix of strength, speed, and injury prevention routines tailored to your sport, focusing on technique and keeping you game-ready.

## Locations

Online sessions, at your location across Delhi NCR, or at gym in Dwarka

### Travels to

- Travels to your location across Delhi NCR (National Capital Region, National Capital Region)

### Visit at

- Trains at Fitness First Platinum, Dwarka (trains athletes near Vegas Mall, Dwarka Sector 12 Metro Station, Netaji Subhas University of Technology, Palam, Janakpuri)

Also available online.

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Monthly Athletic Development Program (12 Sessions)

Structured 4-week cycle (3x/week) covering Olympic lifting, sport-specific agility, and yoga-based recovery.

Typically ₹1,200-1,500 Per Session (estimate)

#### Structured Programming
* 4-week progressive overload plan covering Base Strength, Power, Speed, and Peak phases.
* Sport-specific drill adaptation (rotational power for golfers vs vertical power for basketball).

#### Session Components
* Dynamic warm-up with mobility flows and resistance band activation.
* Primary Power Block: Olympic Lifting (Snatch/Clean) or Heavy Compounds (Deadlift/Squat).
* Conditioning: HIIT on Assault Fitness bike or battle ropes.
* Cool Down: 10 minutes of assisted stretching and yoga postures.

#### Tracking & Guidance
* Weekly logging of weights lifted and sprint times.
* Basic pre and post-workout nutritional advice.

### Technique Correction & Performance Audit

Single high-intensity session for biomechanical analysis, fixing lifting errors, and agility benchmarking.

Typically ₹1,800-2,200 Per Session (estimate)

#### Technical Analysis
* 15-minute functional movement screen (FMS) to check ankle/hip mobility.
* Real-time video recording of specific lifts (Snatch/Clean) or sprints.
* Frame-by-frame breakdown using biomechanical terms to correct form.

#### Performance Benchmarking
* Vertical jump height testing using Box Jump markers.
* Agility speed testing using Cone Drills to establish baselines.

#### Immediate Corrections
* Instruction on Plyometrics using soft plyo boxes and depth jumps.
* Assignment of 2-3 specific pre-hab or mobility exercises for homework.

### Premium Home & On-Site Coaching

Trainer travels to your location with portable gear for gym-quality sessions in private settings.

Typically ₹2,200-2,800 Per Session (estimate)

#### Logistics
* Trainer travels to client home, garden, or society gym in South Delhi radius.
* Includes transport of agility cones, ladders, resistance bands, and TRX.

#### Space-Adaptive Training
* Advanced calisthenics and plyometrics adapted to limited space.
* Manual resistance techniques utilized to replace heavy gym machines.
* Setup of mobile agility drills in driveways or parks.

#### Private Focus
* 100% private attention without gym waiting times.
* Extended 15-minute assisted yoga/stretching session post-workout.

## About Athletic Performance Training

### Why I Train

I stick to one rule - being weak is risky. My training isn’t just about lifting weights in the gym. It’s about building you up to be tougher, faster, and more confident in your sport.

### Who I Work With

I train cricketers, footballers, basketball players, tennis lovers, and rugby folks - anyone who wants to step up their athletic game. Beginners, pros, everyone’s welcome.

### How I Build Athletes

I mix strength, speed, and injury prevention to cover all bases. Here’s what we focus on:

- **Strength & Power:** Olympic weightlifting for performance (snatch, clean & jerk), explosive strength drills like box jumps and medicine ball throws, plus heavy compound lifts. The goal is maximum force, real quick.
- **Speed & Agility:** Sport-specific agility routines using hurdles, cones, ladders. Resistance bands boost acceleration and direction change. You’ll get quicker, with better reaction time.
- **Balance & Injury Prevention:** Injury prevention for athletes is key. I bring in yoga, core stability for sports, mobility and flexibility work so you stay healthy and move well.

### My Style

I’m technical - every move has purpose. You’ll sweat, and I’ll push you hard. When you nail it, I’ll say, “Shabash man” (Well done, man). But I care about mindset too. Prem to us amrit ka pey hai (Love is that nectar) - we train for body and mind. Radhe Radhe.

## Highlights

Browse through Nandan Singh's best work.

### [Featured](https://mytribe.in/flowwithnandan/athletic-performance-training/featured)

- [Video: This is the culmination of discipline and technique. A successful clean and jerk in a competitive setting shows what's possible when you dedicate yourself to the process. This lift isn't just about strength; it's about timing, precision, and mental focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82a3e7a8-ce04-4c11-835f-7976ba87a8d2)
- [Video: To excel in any sport, you need to be quick on your feet. This agility drill focuses on rapid change of direction and footwork, essential for athletes in cricket, football, and basketball to outmaneuver opponents.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14980bce-2d8d-4a5d-aa90-4a7aa85285a4)
- [Video: We build explosive power from the ground up. Here, I'm guiding a client through a high box jump, a core plyometric exercise that develops the force and confidence needed to perform at a higher level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ee07ad9-3307-471a-8ae2-cfed5efcf0fd)
- [Video: Perfecting form is everything. I'm providing real-time feedback on a front squat, a crucial lift for building leg strength and a stable receiving position for the clean. Every repetition is a chance to refine the technique. Shabash man.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c321596-19a5-4921-b2f0-af8bd878723f)
- [Video: Training should be effective and engaging. Partnered medicine ball slams are a great way to develop explosive core power and rotational strength while building camaraderie and pushing each other's limits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/672c384a-c290-4a09-b0bb-1492a26825d5)
- [Video: Athleticism isn't just about lifting. These boxing drills improve hand-eye coordination, cardiovascular endurance, and reaction time, making you a more well-rounded and responsive athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c1bba953-afba-4847-9de8-ab251fa849a3)
- ![The result of consistent work and a disciplined lifestyle. A strong core is the foundation of all movement, providing stability and power that translates to every athletic endeavor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25c7a9c7-f01e-480e-8860-f26c152e290b)
- ![Your safety is my top priority. I am certified in Basic Life Support (CPR and AED) by the American Heart Association, ensuring you train in a secure and prepared environment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e66d18b3-521c-4983-8482-245333e9740f)

### [Olympic Weightlifting for Peak Power](https://mytribe.in/flowwithnandan/athletic-performance-training/olympic-weightlifting-for-peak-power)

- [Video: Here, I'm using a simple tool to teach a critical concept: keeping the barbell close to the body during the second pull. This drill enhances bar path, improving the efficiency and power of the snatch and clean.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/285d751a-0e24-47ec-b38a-cee6105bef5f)
- [Video: The front squat is a foundational exercise for any weightlifter. This tutorial breaks down the setup and execution, focusing on maintaining an upright torso and high elbows to build strength for a solid clean recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36c248da-1158-45f1-aa16-da554fcc828c)
- [Video: Coaching a client through a heavy front squat requires attention to every detail. We focus on maintaining a neutral spine and tight core to strengthen the receiving position for the clean, ensuring both safety and performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c321596-19a5-4921-b2f0-af8bd878723f)
- [Video: The single-arm dumbbell snatch is an excellent accessory exercise. It builds unilateral strength, coordination, and shoulder stability, directly supporting improvements in the main barbell snatch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fbbe2e33-112e-41b8-9df9-c961042395b3)
- [Video: A quick, powerful snatch requires focus and precision. This lift demonstrates the explosive hip extension needed to move the weight overhead in a single fluid motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d3ff0ba3-3d73-41a1-bbab-6c989b1f2811)
- [Video: Strength knows no gender. This athlete is demonstrating incredible power and form, setting up for a heavy deadlift, proving that with the right training, the platform is for everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4811715-3da0-47da-877c-f429d67e821b)
- [Video: A successful clean and jerk from a female athlete at a competition. This lift showcases immense strength, technique, and the mental fortitude required to perform under pressure.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e8a0793-cf51-4a24-8353-894992bf94f7)
- [Video: This is the moment before the lift, a time for focus and mental preparation. Competing in the Delhi Games 2025 is a testament to the hard work and dedication that goes into this sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8d36c1d-14ff-4e0f-8696-e602b1c83801)
- [Video: Competing at the All India Inter University championship is a test of strength and will. This clean and jerk shows the power needed to succeed at a national level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a395d01-14b9-49b9-9d90-5f26e0d40470)
- [Video: Success begins in the mind. Here, an athlete takes a moment to center himself before executing a powerful overhead lift, showing that attitude is just as important as ability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/351db4fc-a2b1-4fe0-a33c-d54222145ea8)
- [Video: This sequence of power cleans is designed to enhance metabolic function and build muscle power. It's a fantastic way to burn calories efficiently while developing explosive strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9e425a2-bde7-4ac8-9f62-67736d8c097c)
- [Video: This complex combines hurdle jumps with a split jerk, blending agility with Olympic lifting. This type of training develops coordination and power that is directly transferable to the field or court.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/708affa5-c27e-4be1-9131-56f04aa34f88)
- [Video: Compound exercises like the split jerk and pull-ups are the most efficient way to train. They engage multiple muscle groups at once, building functional strength and improving overall athletic performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c725d3e-2c99-4391-83e7-db0d37dfbaa9)
- ![This is a throwback to a Delhi State Weightlifting Championship. The jerk is the final part of the lift, requiring shoulder stability and a strong, locked-out position to secure the weight overhead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5962f7f6-4b79-4f32-a9c6-771e1a621ef7)
- ![Creating willpower one lift at a time. This single-leg Romanian deadlift variation with a barbell challenges balance, hamstring flexibility, and core stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e45c32a-4773-4376-bc66-5b4fd3d65ba6)
- [Video: I'm guiding a client through a deficit deadlift, a variation that increases the range of motion. This is an advanced technique for building greater strength off the floor and reinforcing proper leg drive.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/744d1f17-c76b-4cde-a777-c601b199afca)
- [Video: This workout combines heavy barbell front squats with hanging leg raises. This pairing builds immense leg power while simultaneously developing the core strength needed to support heavy lifts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bca87cad-4e63-416c-912a-c0d1a1c2da84)

### [Speed & Agility for Athletes](https://mytribe.in/flowwithnandan/athletic-performance-training/speed-agility-for-athletes)

- [Video: Quick feet and sharp turns are non-negotiable for any serious athlete. This cone drill is designed to improve multi-directional speed and the ability to decelerate and re-accelerate on demand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14980bce-2d8d-4a5d-aa90-4a7aa85285a4)
- [Video: Here we add resistance bands to agility drills. This method overloads the muscles responsible for acceleration, making you significantly faster and more powerful when you're on the field without the resistance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a4324046-eb2d-4285-9cf4-b86bb55eaf42)
- [Video: This circuit combines lateral hurdle hops with sprints on the assault bike. It's a high-intensity sequence that builds speed, agility, and cardiovascular endurance simultaneously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/341821cf-bdcc-48b5-a97c-08d6ac4bb9ed)
- [Video: This is a plyometric drill sequence for a cricketer, starting with resisted single-leg hops over hurdles and finishing with a box jump. This builds sport-specific power for running between the wickets and fielding.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a12d4348-6407-4564-bdc9-2cf575c9f8e0)
- [Video: Coordination is the link between strength and skill. This drill uses hurdles and a tennis ball to challenge an athlete's agility, reaction time, and hand-eye coordination all at once.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ca62a02-0b47-4f72-99f9-cfff2dedd7e3)
- [Video: This workout combines reaction drills with a tennis ball, animal flow movements, and explosive box jumps. It's a dynamic session designed to build a complete athlete who is powerful, coordinated, and quick.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98a4971c-4c7a-4604-8cdc-447021b49ac1)
- [Video: This functional drill, moving from a seated position to a crawl and then a squat, builds total-body coordination and strength. It's a challenging movement that improves mobility and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd45e378-c0f6-4d81-8f31-01a609be3185)

### [Explosive Plyometric Training](https://mytribe.in/flowwithnandan/athletic-performance-training/explosive-plyometric-training)

- [Video: This video breaks down the science of plyometrics. The athlete is performing a rotational medicine ball throw from a lunge, a movement that uses a pre-stretch to generate explosive power through the core and upper body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9ee74f7-eb51-41a5-b40a-aa0651ae6c7b)
- [Video: A high box jump is a perfect demonstration of plyometric power. I'm spotting a client to ensure she lands safely while pushing her limits to improve her vertical jump and explosive leg strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ee07ad9-3307-471a-8ae2-cfed5efcf0fd)
- [Video: This is a technical demonstration of a plyometric barbell movement. As I explain in the video, we use the stretch reflex and elastic components of the muscle to produce a quick, powerful lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5373efef-10c1-4e5e-8972-115ed2ac951b)
- [Video: Commitment is key. This partner-based medicine ball drill is all about explosive power, timing, and having fun while you train. These movements build a strong and reactive core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/672c384a-c290-4a09-b0bb-1492a26825d5)
- [Video: These army-style drills look simple but are incredibly demanding. They combine climbing, crawling, and jumping to build full-body strength, endurance, and mental toughness, just like a soldier.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e65df1c7-46b6-46ed-af21-008c047cdd7c)
- [Video: This is a new fitness challenge involving a BOSU ball and a plyo box. It's an advanced drill that seriously tests an athlete's balance, core stability, and explosive power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a87f4585-448b-4512-a287-d01543f66180)
- [Video: Taking the training outdoors. This kneeling jump with a medicine ball is a fantastic exercise for developing explosive power in the legs and core without putting stress on the joints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c019d30d-5ca3-40f4-adce-978fe940313e)
- [Video: This is a compilation of some of the best exercises for weight loss and reducing belly fat. It includes the ski-erg, box squats, and the clean and jerk, all of which are high-intensity, full-body movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7fd5634c-60d7-4012-b2ad-b25fae607e0f)

### [Full-Body Strength & Conditioning](https://mytribe.in/flowwithnandan/athletic-performance-training/full-body-strength-conditioning)

- [Video: This is a tough strength and conditioning circuit designed for maximum repetitions in a short time. It includes pushup pikes, renegade rows, V-ups, and sprawl variations to build muscle and burn fat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9c14400-7e1a-493d-a2c9-65963f53f5c4)
- [Video: A client powers through a High-Intensity Interval Training (HIIT) session. She's performing landmine reverse lunges, a great compound movement for building leg and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e57ae1a2-6aef-4a8b-9689-cc0d4f090a62)
- [Video: The pushup-to-wall challenge is an advanced calisthenics move. It requires immense core control, shoulder stability, and upper body strength, and is a great goal to work towards.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5abba1d-f625-42bd-bd1e-e888d25da0e2)
- [Video: This client is demonstrating incredible bodyweight strength. She moves from jump rope to wall walks, an exercise that builds powerful shoulders and a rock-solid core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae356636-f7cb-4c19-be10-75401ae72a05)
- [Video: The ab wheel rollout is one of the best exercises for building a strong core. This advanced variation, with feet on the wheel, requires total body tension and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d3fd7cf-debb-4174-a08c-2c24ece16629)
- [Video: The landmine split jerk is a fantastic exercise for improving balance, core stability, and unilateral power. I'm coaching my client to maintain control throughout this dynamic movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/892043b0-bf73-4e11-b1e0-30991da1b3de)
- [Video: Practice at a high level, play at a high level. This video shows various rotational power drills using rope balls, including seated rotations and 180-degree slams, to build a powerful and explosive core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38f3116a-c43a-42e4-b6e2-ab0a06698049)
- [Video: The pull-up is a fundamental exercise for building a strong back. This video demonstrates the proper form and highlights the key muscles worked, including the lats and traps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5fe40d17-97b5-4670-a6bb-4fdd13a2e6ff)
- [Video: To build well-rounded shoulders, you can't neglect the rear delts. This video shows a face pull variation, an excellent exercise for improving posture and strengthening the small muscles of the posterior shoulder.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f6106ca-b084-4213-b26a-aaf3451377c5)
- [Video: Here, I'm demonstrating beginner and advanced versions of a medicine ball lunge with rotation. This allows clients of all fitness levels to effectively target their legs and obliques.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b427caa0-ceff-4d73-90af-7b70d98f13e4)
- [Video: This video shows beginner and advanced variations of a medicine ball squat. This exercise is great for developing leg strength and power, and can be scaled for any fitness level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57febede-385d-4be9-8e0d-66e6c7d05794)
- [Video: This is a glimpse into a Hyrox training session. It involves intense functional movements like weighted lunges that build strength and endurance, leaving nothing but sweat on the floor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8abe4b17-0b0b-4220-b6f5-2caa78db7a4e)
- [Video: Resistance bands are a versatile tool for building strength anywhere. This client is performing a banded upright row at home, effectively working her shoulders and upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f30fc4ea-442b-4cbe-9e50-32f69f19f404)
- [Video: Boxing pad work is an incredible full-body workout. It improves cardiovascular fitness, coordination, and power, all while being a great way to relieve stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c1bba953-afba-4847-9de8-ab251fa849a3)
- [Video: This wrestling-inspired forward roll drill is excellent for developing core strength and body awareness. It teaches you to move your body as a single, coordinated unit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8ad0c33-1269-4174-8c5f-d06897391e85)
- ![The assault bike is a staple for conditioning. It provides a full-body workout that challenges your cardiovascular system and builds mental toughness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4512ee3-4f37-4fff-8aab-78a01c9a20b1)
- ![My philosophy is simple: being weak is dangerous. Lifting weights, like these dumbbell curls, is the safest way to build a strong, capable body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d320cd04-b25b-4cf3-bd2e-cfbb9936f360)
- ![Your mind will often give up before your body does. Pushing through a tough session on the assault bike is about convincing your mind that you are capable of more.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53113c0f-41e0-41d6-8cc8-60cae3d39608)
- ![Don't limit your challenges, challenge your limits. Here I am performing dumbbell curls, a classic exercise for building bicep strength and arm definition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aef2461b-49d1-49f5-926e-63489b1c99ea)
- [Video: Boxing is one of the most effective ways to burn maximum calories in minimum time. This pad work session is a high-intensity workout that is both fun and incredibly effective for fat loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91f0bda7-a939-4210-8cf8-e5a50a3ecb19)
- ![Every day is a new opportunity to be your best. Here, I'm practicing my boxing stance, focusing on the fundamentals that build a foundation for power and speed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/daf39b12-5d03-43f5-99ca-869770497a29)
- [Video: This is a quick look at some of the best ab workouts you can do outdoors. Using a medicine ball for resistance adds a challenge to exercises like V-ups and Russian twists.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ca6fcbf-103f-43e3-91f3-ff081dc80e80)

### [Active Recovery & Injury Prevention](https://mytribe.in/flowwithnandan/athletic-performance-training/active-recovery-injury-prevention)

- [Video: This is a detailed tutorial on the wrist extensor stretch, an often-neglected area for athletes. Proper wrist flexibility is crucial for preventing injuries in sports that involve gripping or weight-bearing on the hands.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0b6d7922-928b-4c93-b60f-bf55ce04af50)
- [Video: Following up on the extensor stretch, this is the wrist flexor stretch. I demonstrate the correct technique to improve flexibility in the forearms, which is vital for anyone who lifts weights or plays a racket sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0457fc21-4be7-453b-adb0-6250e54a36fe)
- [Video: Less stress, more stretch. This video shows the overhead triceps stretch, a simple yet effective way to release tension in the back of the arm after a heavy pressing or throwing session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/750611a0-bd44-405a-9751-6a8173e15175)
- [Video: This finger flexor stretch is important for maintaining hand and wrist health. It helps to counteract the constant gripping required in weightlifting and many other sports.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a84fba7c-3b62-4c42-92c2-51174f539e9c)
- [Video: Neck pain can be debilitating. This neck extensor stretch is a gentle way to relieve tension in the upper trapezius and neck muscles, improving posture and reducing stiffness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1934ca38-804e-47d0-9d42-c3c68783c481)
- [Video: This video demonstrates several key shoulder stretches. Proper shoulder mobility is critical for both performance and injury prevention, especially in overhead athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd5a8b19-0053-4566-8bbe-503c5dfeb7ca)
- [Video: This is part two of my shoulder stretching series. Here, I show how to use a squat rack to get a deep stretch through the lats and posterior deltoids.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/859b4c04-50f6-40fd-91cb-baf451a5c55b)
- [Video: This is an advanced shoulder adductor and extensor stretch using a squat rack. It's designed to open up the shoulder joint and improve overhead mobility for lifts like the snatch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/060d2627-d37d-4fc8-9aaf-91068dc0baff)
- [Video: This seated forward bend is one of the best stretches for the lower back and hamstrings. It also helps to calm the mind, fight stress, and can even improve digestive health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61f32356-369e-4ba9-ae0b-894b66723e74)
- [Video: It's crucial to use proper technique, even when stretching. This video emphasizes the importance of correct form to avoid injury and get the most benefit from your flexibility work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/251169c1-bafe-4e08-8d3b-0da444f46c83)
- ![Yoga is not just about changing how we see things; it transforms the person who sees. The wheel pose is a deep backbend that opens up the entire front of the body and builds strength in the arms and legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/637d264e-1079-4c0f-90e7-fde0fefc8a4e)
- [Video: Less stress, more stretch. This video shows the progression into a full wheel pose, a fantastic yoga asana for improving spinal flexibility and opening the chest and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1cb20e09-b9ca-451d-99de-411cf5e4d63a)
- ![Flexibility is a key component of athleticism. Taking the time to stretch, like in this seated hamstring stretch, is essential for maintaining range of motion and preventing muscle strains.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2317a4c0-18f4-44a5-ab72-60d115b32440)
- !["Yoga is the journey of the self, through the self, to the self." This seated spinal twist improves mobility and helps to release tension in the back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17b43d32-b068-4dbc-a960-b54bddfa2c0c)
- ![Foam rolling is a critical part of my recovery routine. It helps relieve muscle tension, increase blood flow, and speed up recovery so you can come back stronger for your next session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b5eccc3-c9bf-4d89-84b0-6903833faa50)
- ![If you don't make time for exercise and recovery, you'll have to make time for illness. Using a foam roller on the IT band can help alleviate tightness and prevent knee pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12c83e93-50a6-4622-9fd3-a67b9d552f48)
- ![Even when I'm resting, I'm working. Here I'm using a foam roller to work on my quad mobility, an essential part of keeping my legs healthy and ready for the next workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9a269e7-cf48-44da-90ee-40ef97f9cd5b)

### [My Competitive Weightlifting Journey](https://mytribe.in/flowwithnandan/athletic-performance-training/my-competitive-weightlifting-journey)

- [Video: This is the moment of truth in a competition. Executing a heavy clean and jerk under the pressure of judges and an audience is the ultimate test of an athlete's physical and mental preparation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82a3e7a8-ce04-4c11-835f-7976ba87a8d2)
- ![A look back at my first championship in 2009. This was the beginning of my journey in competitive weightlifting, a sport that demands everything from you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48e386e5-22b6-4c9c-ac66-b9e74e7dec30)
- ![Competing at the Delhi State Weightlifting Championship in 2019. There is no strength without struggle, and every competition is a chance to prove how far you've come.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5962f7f6-4b79-4f32-a9c6-771e1a621ef7)
- [Video: It's incredibly rewarding to see my clients succeed in competition. This athlete shows amazing power and composure, successfully completing her clean and jerk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e8a0793-cf51-4a24-8353-894992bf94f7)
- [Video: The moments before a lift are pure focus. Here, an athlete prepares for a snatch at the Delhi Games 2025, a major event that requires peak performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8d36c1d-14ff-4e0f-8696-e602b1c83801)
- [Video: The atmosphere at the All India Inter University championship is electric. This was a challenging clean and jerk that required me to roar louder than my excuses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a395d01-14b9-49b9-9d90-5f26e0d40470)
- ![To be a winner, you must plan to win, prepare to win, and expect to win. It was an honor to be recognized as a guest of honor and to celebrate the success of fellow athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/694d78f8-b7ca-458b-8051-437b83103cf0)
- ![It was a privilege to be invited as the Guest of Honour at the Delhi State Weightlifting Championship. It's always inspiring to be around the next generation of lifters.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d778159c-facc-4366-94b7-3faaaa885bb7)
- ![Serving as a referee in a weightlifting competition gives me another perspective on the sport. It reinforces the importance of perfect technique and adherence to the rules.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9aab0ac4-c546-4fdf-bc37-deb20c42b976)

### [Certified & Safe Training](https://mytribe.in/flowwithnandan/athletic-performance-training/certified-safe-training)

- ![This is my official Basic Life Support (BLS) Provider certification from the American Heart Association. I am fully trained and certified in CPR and AED use to ensure client safety.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e66d18b3-521c-4983-8482-245333e9740f)
- ![Here I am practicing chest compressions on an adult manikin during my CPR certification course. Hands-on training is essential to be prepared for any emergency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/358369fb-6785-4374-ad32-159c2bcbe5d2)
- ![We also learned how to provide rescue breaths using a bag-valve-mask. This is a critical skill for providing effective life support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/323b58c5-a9f9-4351-bca8-924bee09d964)
- ![My CPR training also covered pediatric life support. Here, we are practicing the correct techniques for providing rescue breaths to an infant manikin.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e78a4a77-7ed0-4d7e-b30d-6cf1a2b4ac7f)
- ![This drill focused on the proper technique for clearing an infant's airway. Being prepared for any situation, with any person, is part of being a responsible coach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c164b00b-36e3-4e7c-946d-a178a7ea2a44)
- ![Practicing chest compressions on infant manikins. The technique is different from adults, and it's vital to know how to respond correctly in a pediatric emergency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d3d2ca2d-6b1a-4393-ae89-6a5a7dffa35b)
- ![A group photo with my fellow trainees and instructors at the Phoenix Institute after completing our CPR and AED certification. We are all ready to make a difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18d97892-202a-4fc0-b129-1ae8dc554499)

### [Behind the Training](https://mytribe.in/flowwithnandan/athletic-performance-training/behind-the-training)

- ![This is who I am. My goal as a trainer is to guide you, push you, and help you achieve things you never thought were possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/daa98e50-a827-4aa7-92e5-0f153bd13aa5)
- ![A throwback to my early days as a trainer. The mission has always been the same: help people stop making excuses and start exercising for a better life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62994345-d128-4c0d-a6e8-889bea783673)
- ![A warm smile is the universal language of kindness. I bring this positive energy to every training session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed35cdae-ba40-41ee-9e77-1e4f68cd94d3)
- ![Peace begins with a smile. Finding moments of calm and happiness in the gym is just as important as the physical work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fef9be6e-1eed-4fa2-97ba-7b22889bfae9)
- ![If you are too busy to smile, you are too busy. I believe in finding joy in the process and celebrating the hard work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1975d78f-5c20-4538-ba06-31dbd1d7d30d)
- ![Don't forget to smile today. A positive mindset is the foundation for a great workout and a great day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a0d0c98-c1e8-4cc0-83d8-2fc8c5809ca9)
- ![A smile is the key that fits the lock of everybody's heart. I strive to create a welcoming and encouraging environment for all my clients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a703adfc-17b4-4963-bfd3-0d8ee746dcd9)
- ![This physique was built through years of discipline. When your inner voice tells you not to give up, you listen.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/816242de-d2f1-422d-986f-9e1c49e67e5a)
- ![The journey to stronger muscles always passes through sore muscles. This is a sign that you are changing and growing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ddd5658-d1f7-4bfe-b083-ec68310b2d28)
- ![Slow progress is still progress. Building a strong, defined core takes time and consistency, but every small step forward counts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adbe412d-ed5a-4924-8d1b-7990d8ccc823)
- ![A year from now, you will wish you had started today. Don't wait for the perfect moment; start your fitness journey now.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3da322cd-a88d-40aa-bd0d-29690e75c4ac)
- ![The smile you have after a great bicep workout. The feeling of accomplishment is what keeps you coming back for more.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/beef50cb-509d-403e-a62f-e3acffee96f2)
- ![You can either suffer the pain of discipline or the pain of regret. I choose discipline every time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0cd2c849-71dc-44e0-9826-e4fdf31507f7)
- ![A strong back is essential for posture, power, and an aesthetic physique. This is the result of countless pull-ups and rows.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9354ff83-a80a-4f87-bfb1-e696ad2c8cd0)
- ![The muscle and the mind must become one. Here, I'm connecting with nature, which is another way I build both physical and mental strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc3d60a6-3a5e-4f24-9b1c-58e99d0b4d31)
- ![Run wild and free like a waterfall. Embracing the power of nature is a great way to recharge the body and spirit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22005b9a-c1a9-49fd-a7ca-24d6623e14f7)
- [Video: Staying motivated is a daily practice. It's about finding your inner drive and reminding yourself of your goals, even on tough days.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a19707b7-1f99-4a40-87c1-f2af77d16b52)
- ![Eyes on the goal. Whether in the gym or in life, having a clear target is the first step toward achieving it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b3b8ea6-2e62-416d-9882-12e180198fd5)
- ![Keep your eyes on the goal. Distractions will always be there, but a clear focus will keep you on the right path.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ba03c6b-4a90-474b-9b70-5661fc040632)
- ![Hydration is non-negotiable. Drinking enough water before, during, and after your workout is crucial for performance, recovery, and overall health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e731aa2e-9dbd-410e-83ef-823313d71d8b)
- ![A random click, but a reminder to live fully in every moment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/772096ce-4746-4532-9805-8a9db35a3a2e)
- ![I'm looking forward to the future and feeling grateful for the past. Every day is an opportunity to build on what you've learned.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb4cd999-fa44-4851-adf9-2573c57adf4e)
- ![The best views come after the hardest climbs. This applies to mountains and to fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/229ed5fb-effd-46d2-961d-6b394e60543d)
- ![Keep your face to the sunshine and you cannot see a shadow. A positive outlook makes every challenge easier to overcome.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a58c6773-4512-419e-9b27-46d627d90c98)
- ![A productive day starts with the right fuel and a clear plan. Taking care of your morning routine sets the tone for success.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3aabbf5-b0d6-47f2-a7f4-83d092034678)
- ![Winning means doing better than you've ever done before. It was an honor to receive this award and a great start to a new venture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ccbffe1c-a317-4df8-a296-2194d5fb3967)
- ![Strength comes from an indomitable will. This is what I believe and what I practice every Monday morning on the assault bike.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49695a5d-5aa2-46c3-b525-c717f031d537)
- ![This is my post-workout look, sitting on a plyo box in my favorite team's jersey. It's about finding a balance between hard work and enjoying the things you love.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/528ea405-54f7-4d4a-941f-9293750d8ca8)
- ![Once you start exercising regularly, the hardest thing is to stop. It becomes a habit, a part of who you are.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ca646c8-af1b-4f9c-bf7c-5eb8bc82409d)
- ![When you have a clear vision of your goal, it's easier to take the first step toward it. This is me, focused and ready.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f43d22b-e739-4ccb-b61f-a5a7ca1f02e5)
- ![A simple good morning from the gym. This is my happy place.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de6a48af-ca2d-4da1-af3e-adad76496a12)
- ![The more you learn, the more you earn. This applies to fitness knowledge just as much as anything else.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6346032b-7dcb-4e7f-8935-df8850735f26)
- ![The hard days are when champions are made. Pushing through discomfort is how you grow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30b61852-6002-4fe8-9420-a3dda9645ecf)
- ![If you change the way you look at things, the things you look at change. A shift in perspective can unlock new levels of progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed3fd32f-533e-4c49-95fa-36ac6eb28a31)
- ![All progress takes place outside the comfort zone. I'm always smiling, even when the workout is tough.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2636f023-9557-478b-af8e-836f968f9993)
- ![What seems impossible today will one day become your warm-up. This kettlebell squat is a great example of that principle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7cbc7fe-99b6-4961-927a-10aacc341043)
- ![A quick pose at Gold's Gym. Being in an environment dedicated to strength is always motivating.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a9b079d-1a44-4bc3-8fb6-78df17f67403)
- !["Once you learn to quit, it becomes a habit." I choose the habit of showing up, every single day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ddaa7d7-94a3-4ef2-91c8-f00f4dca917c)
- ![There are two types of pain: pain that hurts you, and pain that changes you. I always choose the pain that leads to positive change.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/980a7a13-4a0a-4f86-92e9-c62ba0014854)
- ![Discipline is the bridge between goals and accomplishment. Staying focused is how you get results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/232d9740-7a63-43f0-9005-9c7274f3c869)
- ![Change your perspective, change your life. I'm always looking for new ways to challenge myself and my clients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10ff88f8-11f6-4967-8933-1b5fdb306e5f)
- ![If you don't make time for exercise, you'll probably have to make time for illness. I make cardio and conditioning a priority.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/964fae1f-553d-47b3-bf01-96243d23e515)
- ![Life is short. Smile while you still have teeth. Enjoying the journey is part of the process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c1efad5-2fd1-4d08-9483-81752d96d086)
- ![My conditioning is a weapon. Being fit enough to outlast the competition is a huge advantage in any sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ccef9b17-d127-477a-b2e3-5daac539a181)
- ![The body achieves what the mind believes. Your physical limits are often a reflection of your mental ones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e493dffe-bd49-4205-ab20-770d6732f69c)

## Meet your expert

[Nandan Singh](https://mytribe.in/flowwithnandan)

### My story

Namaste, I’m Nandan Singh. Fitness is not just sweating it out – it’s a full-on journey of body and mind. I’ve got my MPED and a Master’s in Yoga, so I live both power and peace. My life’s split between the gym and Vrindavan, weightlifting and meditation. Clean and jerk, snatch, deadlifts – that’s my jam. I believe in smiling through fear and building a mindset as strong as muscle. Har Har Mahadev.

### My work

- **Strength & Conditioning, Weightlifting, Yoga, Pilates, Personal Training**: I coach Olympic weightlifting, yoga for athletes, Pilates, and guide fat loss, muscle gain, and general fitness.
- **Focus on Technique**: Form comes first – I’ll break down every move, whether it’s a deadlift or a yoga pose, so you stay safe.
- **Mind and Body Balance**: My sessions mix high-intensity workouts with yoga and meditation, aiming for strong bodies and calm minds.
- **Programs For Everyone**: Beginner or athlete, gym or home – I tailor programs for all, including plyometrics and agility drills.
- **Smart Training**: We work hard with compound exercises like squats and overhead presses, building functional strength and burning calories.

## More services from Nandan Singh

- [Personal Fitness Training](https://mytribe.in/flowwithnandan/personal-fitness-training) · ₹800-2,000 per session (estimate)
- [Olympic Weightlifting Coaching](https://mytribe.in/flowwithnandan/olympic-weightlifting-coaching) · ₹800-2,500 per session (estimate)
- [Yoga and Mind-Body Coaching](https://mytribe.in/flowwithnandan/yoga-and-mind-body-coaching) · ₹700-2,000 per session (estimate)
- [Pilates Training](https://mytribe.in/flowwithnandan/pilates-training) · ₹1,200-2,500 per session (estimate)

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## Book

To book Nandan Singh, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Athletic%20Performance%20Training%20by%20Nandan%20Singh.)