My Drona · Your coachPlan current
Drona
Always on · Tamil
Divya M.
Certified coach · Chennai
Priya, 36 · RunningWeek 3 of 10
Plan signed by Divya M.Mon 12 Oct
Training load+8% this week, limit 10%
Pain reportedNone
Next check-inSun, call with Divya
For adults
Starting a sport?
You need a coach.
Most people who pick up running, badminton or the gym get hurt in the first few months. Not from effort. From no one watching.
Illustrative. Real plans carry a real coach's name.
What you get
Two coaches. One of them never sleeps.
01
A plan built around you
Your age, your week, your old knee. Not a template for a 22-year-old.
02
Sessions that talk
Drona talks you through every session, in your language. Ask it anything, any time.
03
A human who signs it
A certified coach you chose reads the plan, fixes it, and puts their name on it.
04
Pain stops the session
Say it hurts and Drona stops, then tells your coach. You do not push through.
05
Load that rises slowly
Never more than 10% a week. This one rule prevents most first-year injuries.
06
A check-in every week
A voice note or a call. Someone who knows your name and your goal.
Who it is for
Anyone who trains is an athlete.
The first 5K. Weekend badminton. The gym at 40. A comeback after a baby or an injury. All of it goes better with a coach.
Any coach, anywhere
What a good coach does.
Hard training is normal. Being pushed is normal. These are the things that should be true anyway, with Drona or with anyone.
Training that is planned
Your coach should be able to tell you why you are doing a drill, and change it if you are hurt or unwell.
Clear reasons for decisions
If you are dropped, benched or moved down a group, you should be told why in plain words.
Respect when you are corrected
A coach can be tough on your technique. They should not be tough on you as a person.
Sessions others can see
Training happens in open spaces at normal hours. One-to-one sessions should be visible to someone else.
Normal, open messages
Messages should be about training, and should usually include your parents or the group.
A way to raise a problem
You should know who to tell if something goes wrong, and be able to tell them without fear.
Warning signs
Things that are not okay.
If you see any of these, tell someone. You are not overreacting, and you are not getting anyone in trouble unfairly.
Secrets
Anyone who asks you to keep something from your parents is doing something wrong. This is the clearest warning sign there is.
Being singled out
Extra attention, gifts, lifts home or special treatment that comes with strings attached.
Contact you did not want
Touching that is not needed for the sport, or that continues after you have said no. You never have to accept it.
Private messages late at night
Messages that move to private chats, or that stop being about training.
Comments about your body
Remarks about your weight, shape or appearance that are not about your health or your sport.
Being cut off
A coach who turns you against your parents, your friends or your teammates.
Threats about your place
Being told your selection, your funding or your future depends on keeping quiet or doing something you do not want to do.
Pain treated as weakness
Being made to train through injury, or mocked for saying you are hurt, unwell or tired.
If you need help now
If you are in danger, call the police on 112. If you are under 18, you can call Childline on 1098 at any time. Both are free, and you can call from any phone.
The POSH Act, 2013 covers harassment at a training centre, which is a workplace. You can go to your organisation’s Internal Committee, and you can go to the police. You do not need proof to tell someone. You only need to be worried.