‘Bonus Queen’ Sonali Shingate Targets Asian Games 2026 Gold With Science-Driven Training Shift

For Sonali Shingate, widely known as the "Bonus Queen" of Indian Kabaddi, the journey to the 2026 Asian Games is not just about grit and determination, it is about reinvention. Currently training at the Inspire Institute of Sport (ISS), the Indian captain is undergoing a significant transformation in her preparation, shifting from traditional training methods to a science-driven approach aimed at converting her trademark power into podium success.

With unfinished business from the previous edition of the Asian Games, Sonali's focus is now sharper than ever, blending experience with innovation in pursuit of gold.

A Crucial Turning Point in Training

For Sonali, moving to the high-performance setup at the Inspire Institute of Sport has completely changed how she views training and fitness. She explained that the structured environment introduced her to methods that go far beyond traditional running-based routines.

"Yahan pe jo fitness hua woh sach me accha tha kyunki yeh hamare thought se alag tha," she said, highlighting how the training at ISS differs from standard Indian camp methods.

Unlike traditional training camps that often focus on endurance through running and sprint drills, the ISS programme places emphasis on specialised strength and agility exercises. These include rowing and cycling sessions designed for timed conditioning, along with explosive strength workouts such as hang pulls and box jumps.

The aim, she explained, is to improve "power output" - the ability to generate force quickly on the mat, especially when pushing past defenders to reach the mid-line. For a raider like Sonali, that physical explosiveness can make the difference between earning a crucial bonus point and returning empty-handed.

Finding Her Superpower

Despite embracing modern training techniques, Sonali's identity as a player remains rooted in her most iconic skill - the bonus point.

Since 2012, she has worked relentlessly to perfect the move that eventually earned her the nickname "Bonus Queen." The bonus, often seen as a high-risk skill, became her trademark through years of discipline and repetition.

"Saamne wala defender khada bhi ho, corner bhi khada ho toh bhi tujhe bonus daal ke mid-line pe aana hai," she recalled her seniors advising her during her early years.

That relentless mindset turned the bonus into what she describes as her signature strength - almost like a superhero move on the kabaddi mat. Alongside this established strength, Sonali has also added new elements to her game, including an improved kicking technique, ensuring her attacking arsenal continues to evolve.

Nothing Bigger Than Team India

While Sonali's individual skill has defined her career, her leadership philosophy now centres around teamwork - a lesson shaped by painful experiences from the 2018 Asian Games, where India suffered a loss to Iran.

That defeat remains a defining moment in her captaincy journey, influencing her approach to team strategy. During India's recent victory over Iran, she emphasised unity over individual brilliance.

"Hame as a team khelna hai. Individually nahi jaana hai kisi ko bhi," she asserted, stressing the importance of collective performance.

This philosophy was clearly visible in her coordination with fellow raider Pooja Hathwala. The duo shared raiding responsibilities based on real-time understanding and trust, ensuring the team maintained rhythm and balance throughout matches.

For Sonali, the message is simple - even the strongest opponents can be beaten when a team plays as one cohesive unit.

Eyes on an Unfinished Dream of Asian Games Gold

Despite achieving major milestones in her career - including working as a Deputy Chief Ticket Collector with the Railways and winning a World Cup gold medal - one achievement continues to drive Sonali forward: an Asian Games gold medal.

An injury during the 2023 edition denied her the ultimate prize, leaving her with silver instead of the gold she had worked toward for years.

"Asian Games gold ka jo sapna hai woh ab poora reh gaya... 2026 me mera yahi target hai ki yeh khelna hai aur gold laana hai India ke liye," she said, reflecting on her unfinished ambition.

That lingering disappointment has now become motivation. Every session at the Inspire Institute of Sport is part of a larger plan - ensuring that when the 2026 Asian Games arrive, both her body and her team are prepared to deliver.

For Sonali, this phase of preparation is not just about improving fitness or refining technique. It is about closing a chapter that remains incomplete - and finally bringing home the gold she believes still belongs to her.