--- title: "Sports Science & Wellness for Holistic Athlete Development - mytribe" description: "Unlock your peak potential with our Sports Science & Wellness program. Get personalized sports nutrition, mental wellness coaching, and fitness plans designed to optimize performance and prevent injuries. Start your holistic athlete development journey today." canonical: https://mytribe.in/indian_school_of_sports/sports-science-wellness last_updated: 2025-09-12 --- # Sports Science & Wellness in Bengaluru By [Rahul Kumar](https://mytribe.in/indian_school_of_sports) · I help athletes improve with training, personalised nutrition, mental wellness workshops, and recovery support, all in one place. ## Locations Available online; Sessions across Bengaluru & at centers in Bellandur, Kasavanahalli & Kaikondrahalli ### Visit at - Sessions at Indian School of Sports, Bellandur (close to HSR Layout, Marathahalli, RMZ Ecospace, Kadubeesanahalli, Iblur Junction) - Sessions at PLaY Arena, Kasavanahalli (close to Haralur, Carmelaram, Electronic City Phase 1, Amrita Nagar, Kudlu Gate) - Sessions at St. Peter's School, Kaikondrahalli (close to Wipro Corporate Office, Bellandur, Halanayakanahalli, Carmelaram Railway Station, HSR Layout) - Sessions across Bengaluru (Bengaluru, Bengaluru, Karnataka, India) Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Monthly Online Sports Yoga Package (5 Days/Week) Live online sessions held 5 days a week at fixed mid-day slots, combining Hatha yoga with sports-specific mobility drills. Typically ₹2,500-3,000 Per Month (estimate) #### Schedule & Format * **Frequency:** 5 live sessions per week (Monday to Friday). * **Platform:** Live interactive classes via Zoom or Google Meet (45 minutes per session). * **Timings:** Fixed batch slots, typically 11:15 AM or 12:00 PM. #### Training Curriculum * **Mobility Focus:** Hip openers and shoulder mobility essential for racquet sports. * **Core Work:** Strengthening exercises for stability and injury prevention. * **Method:** Verbal cues and visual demonstration by the instructor. ### Full-Day Intensive Squash & Mindset Clinic A 9 AM to 4:30 PM intensive workshop covering 6 hours of court drills, match play, catered lunch, and a dedicated psychology session. Typically ₹3,000-4,500 Per Participant (1 Day) (estimate) #### Physical Training * **Court Time:** Approx. 5 to 6 hours of active training. * **Drills:** High-intensity ghosting, movement patterns, and agility ladder exercises. * **Match Play:** Conditioned games supervised by senior coaches to apply technical skills. #### Wellness & Amenities * **Mental Conditioning:** 30 to 60 minute session led by a psychologist focusing on match temperament. * **Recovery:** Guided cool-down meditation session. * **Hospitality:** Catered healthy lunch and hydration breaks included. ### Quarterly Performance Nutrition & Monitoring Plan Three-month clinical diet program by Dr. Ashu with weekly progress calls and daily meal tracking via WhatsApp. Typically ₹7,000-7,500 Per 3-month package (estimate) #### Consultation & Diet Design * **Initial Assessment:** 45-minute video call to analyze body composition, training intensity, and dietary history. * **Customized Planning:** Monthly diet charts focused on practical home-cooked Indian meals (roti, dal, lean protein). * **Sport Specifics:** Protocols for pre-workout fueling, intra-workout hydration, and post-game recovery. #### Monitoring & Accountability * **Weekly Check-ins:** 12 scheduled calls to track weight, energy levels, and compliance. * **Daily Tracking:** Inclusion in a monitoring group for daily meal photo uploads and feedback. * **Adjustments:** Macro manipulation based on competition schedules or training load changes. ## About Sports Science & Wellness I’m Rahul, and for me, sports science isn’t just about making you a better player – it’s about building strong minds and bodies, together. I’ve seen that real performance comes from looking at the whole picture, not just drills and matches. ### How I Help You Perform Better I cover every angle that matters for athletes: - **Fitness & Agility:** Training is full of cardio, speed drills, and sports-specific exercises. I push for real stamina, better footwork, and skills that actually show up on the field. Not gonna lie – it’s tough, but that’s where growth happens. - **Personalised Nutrition:** You can’t just eat anything and expect results. My 'Nutrition 360 degree' plan, set up by Dr. Ashu, brings monthly diet tweaks and weekly reviews. You’ll get support daily, even on WhatsApp. Sticking to the plan can be hard sometimes, but I’m here to keep you on track. - **Mental Wellness:** This bit often gets ignored. I set up workshops with psychologists and coaches because staying focused and resilient matters just as much as fitness. You’ll learn about mental resilience for athletes and how to handle pressure. - **Yoga & Recovery:** Recovery needs as much attention as training. Online yoga classes and stretching help you avoid injuries and bounce back quicker. Physiotherapy is there too if you need it. ### Who Can Join? Doesn’t matter if you’re a beginner, weekend player, or aiming for the top – I’ve got space for you. We’re all about building a community, learning together, and making sports a positive part of life. ## Highlights Browse through Rahul Kumar's best work. ### [Featured](https://mytribe.in/indian_school_of_sports/sports-science-wellness/featured) - [Video: This is where the hard work pays off. Here you can see two of my athletes during a high-intensity squash rally, putting their movement training and conditioning into practice during a match play session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/525aa7a2-3568-495c-8e7e-70aa191ec5c6) - ![My program is about total performance. This newsletter page gives you a snapshot of my 360-degree approach, covering our High Performance Workshops, the crucial Mental Wellness sessions I organize, and our 'Nutrition 360 degree' personalized counseling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b5f1702-0784-42e6-bc57-01dc5c9ff419) - [Video: Recovery is just as important as training. Here, my athletes are going through a guided post-training stretching and yoga session on the court, which is essential for preventing injuries and improving flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d76de3d7-aa7f-41f7-b52e-1c94a728a13a) - [Video: Building stamina is fundamental to lasting longer in a match. This is a look at a typical cardio and endurance session at the gym, where we focus on building the engine that powers on-court performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6433468-9c4f-47cd-b1f1-d4d642be81c4) - [Video: It's never too early to build a strong athletic foundation. This video shows my junior athletes working on their coordination and footwork during 'Agility Week' using agility ladder drills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d707f2fc-6d33-4a52-82e0-b68f602be662) - ![I offer structured, intensive programs for serious players. This is an announcement for one of my High Performance Squash workshops, which covers everything from technical skills and fitness to match play and meditation in a single day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a697805a-4c16-4641-9e17-eb412f15903b) - [Video: A quick introduction from me, Rahul. I believe in a structured approach to training, and here I am announcing a new weekly series of warm-up exercise videos designed specifically for squash and badminton players.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67ecfe6a-2eb6-4bd3-b03f-2d3b4eb5d3c8) - ![This is the philosophy that drives my coaching. Real, lasting accomplishment in sports is built on a foundation of mindset, daily effort, discipline, and constant review of your progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ad5a723-a65b-48ec-992d-67b29726043c) ### [On-Court Squash Training](https://mytribe.in/indian_school_of_sports/sports-science-wellness/on-court-squash-training) - [Video: A group of athletes works on a ghosting drill, moving in sync to practice court coverage and positioning. This exercise is key for developing muscle memory for efficient movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6371fae0-3585-4389-8afc-7baadcc77d7f) - [Video: Here you can see a mix of my junior and adult athletes during a typical training session, each working on individual drills and movement patterns to sharpen their squash skills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8d3b293-3d42-4525-b6b7-794d3d1d68e9) - [Video: Two athletes engage in a competitive rally. This is a great example of how our training in movement, fitness, and technique comes together in a real match-play scenario.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/525aa7a2-3568-495c-8e7e-70aa191ec5c6) - [Video: This video shows an athlete practicing a two-corner movement drill. This exercise is designed to improve the speed and efficiency of moving between the front and back corners of the squash court.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ecba73a-a931-4fe2-b9a4-80eef4c1ebf9) - [Video: An athlete demonstrates the 'C & V' movement drill. This pattern helps players master the essential footwork needed to control the 'T' and dominate the center of the court.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed64a226-63f1-47ee-b7f6-a9722cdc7476) - [Video: Speed and recovery are critical in squash. This junior athlete is doing on-court interval sprints, a drill that builds explosive speed and trains the body to recover quickly between points.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf24b5ac-40c0-4958-972b-8649c7d16875) - [Video: My junior girl's batch works on their speed with court sprints. Building a strong running form and endurance from a young age is fundamental for their future development in the sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b46d3e52-ba07-4c43-b7fe-709be8271769) ### [Fitness & Agility Development](https://mytribe.in/indian_school_of_sports/sports-science-wellness/fitness-agility-development) - [Video: A group of my young athletes builds foundational skills with an outdoor agility ladder session. These drills are fun but crucial for developing the quick feet and coordination needed in racket sports.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d707f2fc-6d33-4a52-82e0-b68f602be662) - [Video: A group of adult players starts their session with agility ladder drills on the squash court. This is a perfect warm-up to activate the muscles and sharpen footwork before picking up the racket.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ee68354-2823-4466-bf4d-ceaf2f6bec96) - [Video: Building a strong cardiovascular base is non-negotiable. This clip shows me and my athletes during a focused treadmill running session, designed to build the stamina required for long, grueling matches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6433468-9c4f-47cd-b1f1-d4d642be81c4) - [Video: A look into our morning cardio routine. Athletes are using treadmills and stationary bikes to get their heart rate up, an essential part of our comprehensive fitness training for squash players.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3f9e83e-c998-4fe0-a31c-8b641bc19579) ### [Complete Athlete Program: Mind, Body & Recovery](https://mytribe.in/indian_school_of_sports/sports-science-wellness/complete-athlete-program-mind-body-recovery) - ![This image provides a great overview of my holistic services. It highlights our expert-led Mental Wellness Workshops and the 'Nutrition 360 degree' plan, which are key parts of my complete athlete development program.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b5f1702-0784-42e6-bc57-01dc5c9ff419) - [Video: A cool-down session in progress. After an intense training block, my athletes participate in guided stretching and yoga to aid muscle recovery, increase flexibility, and reduce the risk of injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d76de3d7-aa7f-41f7-b52e-1c94a728a13a) - [Video: This simple yet effective drill helps a young player improve her hand-eye coordination. Mastering this connection is fundamental for racket control and accurately tracking the ball during play.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1766dc11-393b-424f-9cab-17febbfa9d34) - ![My coaching is built on four pillars: Mindset, Daily Grind, Discipline, and Review. I use this framework to help athletes build routines that lead to tangible and sustainable goal accomplishment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ad5a723-a65b-48ec-992d-67b29726043c) ### [Our Programs & Facilities](https://mytribe.in/indian_school_of_sports/sports-science-wellness/our-programs-facilities) - [Video: A personal message from me, Rahul, introducing my coaching philosophy and announcing a new online series. I believe in sharing knowledge to help build a stronger sports community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67ecfe6a-2eb6-4bd3-b03f-2d3b4eb5d3c8) - ![An example of the structured training events I host. This flyer for a High Performance Squash workshop shows the detailed, all-day schedule designed to deliver maximum value and improvement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a697805a-4c16-4641-9e17-eb412f15903b) - [Video: A quick tour of the Indian School of Sports facilities. This video shows the exterior of our training center and gives you a look at our well-maintained, professional-grade squash and badminton courts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58a4f391-dfa0-4049-bb96-022c34330f78) ## Meet your expert [Rahul Kumar](https://mytribe.in/indian_school_of_sports) ### My story Hey, Rahul here from Indian School of Sports. For us, every day’s about more than just sports. It's about pushing through, picking each other up, and celebrating wins—big or small. Our squad’s tight, we do birthdays and Diwali like family. Watching our students—Rishit, Ravik, Tulasi—own it in championships, that’s what gets us pumped. Whether you’re a kid or an adult, if you want to chase your passion and put in the grind, we’re here to coach you and see you compete. ### My work - **All Sports Coaching**: We train in Badminton, Squash, Football, Basketball, Table Tennis, plus Fitness and Yoga. - **For Every Level & Age**: Beginner, advanced, or somewhere in between—kids and adults, group or personal sessions. - **Certified Coaches & Experts**: Our coaches are certified, and we bring in pros for mental wellness workshops and personalized nutrition counseling. - **Compete & Play**: Tournaments, weekend battles, match-play sessions—get real competitive squash training and more. - **Flexible Memberships**: Monthly, long-term, pay & play, summer camps—pick what fits your schedule. ## More services from Rahul Kumar - [Squash Coaching](https://mytribe.in/indian_school_of_sports/squash-coaching) · ₹2,000-6,000 per month (group coaching) (estimate) - [Multi-Sport Coaching (Badminton & Football)](https://mytribe.in/indian_school_of_sports/multi-sport-coaching-badminton-football) · ₹2,500-5,000 per month (estimate) ## Book To book Rahul Kumar, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Sports%20Science%20%26%20Wellness%20by%20Rahul%20Kumar.)