India’s Rising Badminton Stars: Who to Watch Out For

Indian badminton has touched unprecedented heights in recent times, with icons like PV Sindhu, Saina Nehwal, and Satwiksairaj Rankireddy making waves on the global stage. The new crop of Indian Badminton players is ready to take the baton of legacy forward. Let’s look at India’s rising badminton stars that have been shining bright and poised to carry the torch forward.

1. Malvika Bansod

Malvika Bansod is the name you will hear more in the near future. This left-handed shuttler from Nagpur has proved her mettle at the junior level and has been hailed as a force to reckon with in Indian badminton. Born on September 15, 2001, Malvika Bansod’s love for badminton began early as she rose up the ranks.

At 16 years old, Malvika became the youngest-ever winner of the All-India Senior Ranking Badminton Tournament on her debut in 2018. 2018 was her breakthrough year as she clinched two gold medals at the South Asian U21 Regional Badminton Championship. In 2019, she won the Maldives International and the Annapurna Nepal International Series. In 2021, she recorded victories at the Uganda International and Lithuanian International.

In January 2022, Malvika broke into the top 100 of the women’s singles world rankings. On her debut season on the BWF World Tour in 2022, she finished as Syed Modi International tournament runner-up losing to PV Sindhu in the final. Sindhu commended her performance and described her as a promising player with massive potential. Earlier in 2022, Malvika stunned the badminton world by defeating her idol, Saina Nehwal, at the India Open Super 500 tournament.

“I grew up watching Saina, and she has always been my inspiration,” Malvika said after the win. “To beat her in a tournament is something I’ll cherish forever.”

In 2023, Malvika faced setbacks due to medical complications from dengue and typhoid. Defeating Gregoria Mariska Tunjung, the Paris 2024 Olympic bronze medalist, at the China Open in 2024 and reaching the final of the Hylo Open 2024 in Germany (only the third Indian women’s singles player after Saina Nehwal and PV Sindhu) reinforced her reputation as a player capable of challenging the best in the world.

Malvika Bansod has her eyes set on breaking into the top 10 now and competing on the Olympic stage. 

Related 5 Mistakes to Avoid While Playing Badminton

2. Unnati Hooda

Indian badminton is blessed with a young crop of extraordinary talents like Unnati Hooda. At the tender age of 14, Unnati scripted history by becoming the youngest Indian to win a Super 100 BWF World Tour title.

Unnati Hooda’s journey began when her father Upakar Hooda enrolled her in a badminton academy at Rohtak’s Chhotu Ram Stadium; she was seven years old at that time. She won under-11 junior events in district and state championships. She clinched a bronze medal in the U-13 national championships in 2018 and followed up with a U-15 national title in 2019. 

2022 was Unnati’s breakthrough year as she won the Odisha Open, a Super 100 BWF World Tour event. She beat higher-ranked counterparts –  Samiya Farooqui in the quarter-finals, Malvika Bansod in the semi-finals, and Smit Toshniwal in the final – to announce herself at the national stage. At just 14, Unnati became the youngest Indian to win a Super 100 title. Next, she was picked for India’s Uber Cup squad alongside her idol PV Sindhu, although she didn’t play any matches in the tournament.

Unnati added another feather to her cap win to clinch the gold medal at the 2022 Khelo India Youth Games, stunning top players like Aditi Bhatt and Tasnim Mir. The win and consistent performances helped her break into the top 100 in the world rankings in 2022.

In October 2023, Unnati won another Super 100 event, the Abu Dhabi Masters. On the back of successes in the recent years, this rising star in Indian badminton is now being hailed as the future. Check more athlete stories.

3. Anupama Upadhyaya 

Anupama Upadhyaya was not always a shuttler as she began her sporting journey with swimming. Her swimming coach discouraged her from pursuing a career in the sport, citing her height and build as unsuitable. On her father’s insistence, Anupama picked up a racket at the age of nine. Despite being labeled “too thin” by critics, she worked on her game and physique. She won the Under-13 National Championship in women’s singles to make the headlines at first.

In 2022, she bagged the coveted title of World Junior No. 1. This was followed up by the Indian National Badminton Championship in women’s singles title a year later. In 2023, Anupama was picked to represent India at the 2023 Asian Games

Already in the top 100 in the world rankings, Anupama’s sights are now set on international circuits and competing against higher-ranked players at the 2026 Commonwealth Games and the 2028 Los Angeles Olympics. 

Related Why 99% of Athletes Quit… But the 1% Succeed

4. Anmol Kharb

Anmol Kharb is another Haryana-born Indian badminton player who is making waves. At just 12, Anmol bagged her first national-level title, winning the U-17 All India Ranking tournament in Hyderabad in 2019. Later in the same year, she made it to the semi-finals of the Senior All India Ranking tournament in Visakhapatnam and played in India’s Khelo India program. In 2020, Anmol asserted dominance in the U-17 category, winning national titles in both singles and doubles. In 2022, she made it to the pre-quarterfinals of the Asian Junior Championships.

2023 was Anmol’s breakthrough year as she won her maiden senior women’s singles national title at the age of 16. She defeated higher-ranked players – Tanvi Khanna in the final and Ashmita Chaliha in the semi-finals – to announce herself on the senior circuit.

Anmol bagged India’s historic gold medal win at the 2024 Badminton Asia Team Championships in Selangor, Malaysia. She followed it with her first international women’s singles title at the Belgian International in September 2024 and won at the Polish International.

Related From Zero to Hero: How These Athletes Turned Failure Into Fame

5. Tasnim Mir

Tasnim Mir made headlines at just 16 years old when she became the first Indian player to secure the No. 1 spot in the Badminton World Federation (BWF) Under-19 Girls’ Singles Rankings.

She has won four junior international tournaments, including the Bulgarian Junior Championship, Alpes International, and Belgian Junior in 2021. She also won titles at the Asian Junior Championships in both the under-15 and under-17 categories.

Tasnim has her sights set on career goals as she wants to emulate the Olympic success of her idols, Saina Nehwal and PV Sindhu. She is definitely someone we can pin hopes on and watch out for in the future.

Related Top 10 Indian Athletes to Watch Out For in 2025

6. Ayush Shetty

Ayush Shetty is hailed as one of India’s brightest badminton prospects. Ayush started playing badminton at the age of eight. His first major win came in 2022 at the All India Junior Ranking Tournament. Thereafter, he clinched a bronze medal at the 2023 BWF World Junior Championships in Spokane, United States. 

For a long time, Ayush has been the highest-ranked junior men’s singles shuttler in India. Now he is ready for the transition from junior to senior level. 

Related The Legacy Of Abhinav Bhindra: India’s First Olympic Gold Medalist

7. Sankar Muthusamy

S. Sankar Muthusamy rose to prominence in the Indian badminton scene at just 18 years of age. On 29 October 2022, Muthusamy became the fourth Indian to reach the finals of the coveted BWF Junior World Championships. Before him, only Aparna Popat, Saina Nehwal, and Siril Verma have reached the final of the tournament.

Sankar has showcased immense potential at the junior level so far and he is looked up as one to watch out for in the future. Let’s hope he does justice to his talent and the expectations of millions that rest on his shoulders.

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5 Mistakes to Avoid While Playing Badminton

Every sport demands the very best from professional athletes, especially when they are fighting for the big titles. Since there isn’t much difference between athletes at the very top level, the technique has to be perfect, irrespective of the sport. Badminton is no different. It’s a fast-paced sport that requires precise movement, agility, eagle-like reflexes and pure understanding of the game. While to the fans, and from the courtside, the game might seem simple, it’s a tough sport, where even a slight flaw in the technique can hinder progress and performance.

Also Read: Want Explosive Speed? These 3 Drills Are Game-Changers!

Here are 5 Mistakes to Avoid While Playing Badminton

1. Poor Footwork

Footwork is perhaps the most basic aspects of badminton and yet, many players, especially beginners, underestimate its importance. Poor footwork can lead to bad movement on the court, resulting in late return and compromising balance.

Some Signs of Poor Footwork

  • Always struggling to reach the shuttle on time.
  • Often losing balance while playing shots.
  • Sluggish movement on the court.
  • Struggling to reach from one position to another on the court.

Ways to Improve Footwork

  • Exercises: Exercises such as ladder drills, that focuses on improving speed, can work wonders for athletes. Also practice the split step, lunges, and sidesteps regularly.
  • Stay on Your Toes: Make it a habit to remain on the toes always. In sports such as football, athletes tend to remain on toes for quick movements and better reactions.
  • Practice Shadow Drills: Try to practice shadow badminton to mimic movements without the shuttle. This helps build muscle memory and improves reflexes.

2. Incorrect Grip

Just like Lawn Tennis, your technique to hold the racket can make the biggest of the difference. Because an incorrect grip can severely impact a player’s control over his racquet and the power he generates from his shots. A wrong grip can also limits a player’s option to return the shots effectively.

Some Common Grip Mistakes

  • You are holding the racket too tightly, which can lead to restricted wrist movement.
  • You are using the wrong grip for shots. For example, it’s wrong to use forehand grip for backhand shots and vice-versa.
  • Not adjusting the grip according to the shot.

How to Correct Your Grip

  • Use right grips: It’s important to know the basics of the forehand and backhand grips. The forehand grip is mostly used for shots on the side of your dominant hand while backhand grip is mostly used by Badminton players for the shots on the opposite side of your dominant hand.
  • Keep a Relaxed Grip: Never hold the racket firmly too tightly. A relaxed grip allows for better control over racket.
  • Be ready for adjustments: Change your grip depending on the shot you are playing. The adaptability is crucial for executing the shots on the court.
  • Seek Guidance: If you’re unsure, do not be hesitant to seek advice from a coach or an experienced player.

3. Not focusing on Fitness and Stamina

Like every other sport, Badminton is also a physically demanding sport that requires endurance, strength, and flexibility. Maintaining a peal fitness level is as important as sharpening your skills. Also, the lack of fitness leads to bad reflexes, poor feet movements and an increased risk of injury.

Some Signs of Poor Fitness

  • Feeling exhausted after short rallies.
  • Inability to keep up with faster-paced games.
  • Frequent muscle strains or injuries.
  • Poor movement on the court.
  • Mental fatigue.

How to Improve Fitness for Badminton

  • Maintain discipline: There’s no short cut to fitness. From sleeping to exercising daily, you must be discipline in everything you do.
  • Aerobic Exercises: The best way to improve feet movement and improve fitness is to do aerobic exercises such as running, cycling, or swimming.
  • Strength Training: Also focus on exercises, such as squats, lunges and planks, that strengthen your legs, core, and shoulders.
  • Flexibility Exercises: Since Badminton require a lot of lateral movement, players need flexibility. Therefore, stretching exercises before and after games can improve flexibility and reduce the risk of injuries.

Also Read: Creating a Balanced Diet for Young Athletes


4. Ignoring Shot Selection and Strategy

Badminton is not just about hitting the shuttle, well it is, but the shot selection is key. It’s a sport that requires a perfect strategy and a spontaneous reaction to the shot your opponent is playing. Poor shot selection and lack of planning can give your opponent an easy advantage. For example, if you always returning a lofted shot, your opponent is likely to hit a smash, winning the point easily.

Some Common Errors

  • Constantly playing the shuttle to the same area, making your game predictable.
  • Attempting high-risk shots unnecessarily, leading to errors.
  • Failing to exploit your opponent’s weaknesses.

Ways to Improve Shot Selection and Strategy

  • Study Your Opponent’s Game: Study your opponent’s game before the match. It helps you prepare better for the match.
  • Observation on the court: Also observe your opponent’s movements and weaknesses on the court. So you must be ready to adjust your game, in order to take advantage of your opponent’s weaknesses.
  • Develop variety of shots: Developing a variety of shots such as smashes, drop shots, and net shots can keep your opponent guessing.
  • Play to Your Strengths: Know your strength and play to them. For example, if you have a strong smash, use it to your advantage, play at the right opportunities to dominate rallies.
  • Stay Patient: Avoid going for winners on every shot. Build the rally and wait for the right moment to attack.

Also read: How to Use Resistance Bands for Effective Training


5. Lack of Mental Strength

It’s the mental toughness that separates the serial winners from average players. Novak Djokovic’s win over Carlos Alcaraz, who is 16 years younger than him, is a perfect example of how determination and mental toughness can help win games against big odds.

Some signs of Poor Focus

  • Getting distracted by the score or external factors.
  • Losing confidence after making mistakes.
  • Inconsistent performance during matches.

Ways to improve Mental Strength

  • Stay Focused on the present: Never waste energy thinking about the point lost. Always keep your focus on the next point.
  • Maintain a Routine: Top players such as Lionel Messi, Novak Djokovic and LeBron James always follow a certain routine that helps them remain focus before the game. So develop your own routine and remain steadfast on that.
  • Talk Positive to yourself: Keep talking to yourself that you are going to win the match, that I can do this. It creates a mental image and can work wonders for you.
  • Set Small Goals: Even during the match, set small goals such as winning the next point rather than thinking about winning the entire match.
  • Practice Under Pressure: Simulate match scenarios during practice to get used to performing under stress.

Conclusion

Just like any other sport, Badminton also requires a certain level of skills such as mastering shots, remaining fully-focused and developing mental toughness. If you are a player who is struggling to hit your top game, chances are, you are struggling from common issues we mentioned above.

But remember, improvement takes time and consistent efforts. You must stay motivated and dedicated towards your ultimate goal.

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Want Explosive Speed? These 3 Drills Are Game-Changers!

Introduction

In a game between two high-profile athletes, contesting for the biggest of prizes, the difference is defined by the smallest of margins. The 100-meter dash at the Olympics is a perfect example of this. In this event, which is hailed as the “Mother of all Sports”, the difference between the athlete winning the Gold Medal and the athlete finishing last is in seconds. Also in football, it’s often the speed, unless you are Lionel Messi who is born with the dribbling skills, that sets apart winners from the losers. Cricket has changed as well. Now, cricketers have to be fitter, with more athletic skills and with more speed to withstand the demand of the fast-paced game.

So if you are an aspiring athlete looking to become a professional player, speed can take your game to a whole new level. Here are three drills that can be game-changer.

Also Read: Creating a Balanced Diet for Young Athletes


Drill No-1: Band-Resisted Sprints

Overview

When you run, a few factors work against you – your own weight and the gravity. Athletes with explosive speed can lift their feet after landing at a faster rate than others. So adding some resistance to your speed training drills can help you tackle factors such as gravity and weight, enabling you to power through sprints with greater force. Here’s a visual representation of training with resistance to increase your speed.

How to Execute

1. Setup:

  • Use a resistance band, sled, or weighted vest.
  • Find a flat, open surface for sprinting.

2. Execution:

  • Attach the resistance band around your waist, securing the other end to a stationary object.
  • You can also use a partner who can hold on to the resistance band.
  • It’s time to start your training. Get into a sprinter’s position, with your front foot forward and your back knee bent.
  • Run forward. Sprint as fast as you can. Your focus should be on maintaining the proper form, which you use for running without resistance.
  • Sprint for 15–20 meters against the resistance.
  • Take rest for few seconds, until you can control your breath again.
  • Repeat the drill as many times as you like, but do it for at least 5-6 sets.

Also read: How to Use Resistance Bands for Effective Training

3. Next Step:

After getting used to the resistance band sprinting, the next step should be to gradually increase the resistance or the number of sets.

4. Benefits

  • Improves lateral movement.
  • Builds strength.
  • Adds variety to your exercises.
  • Portability as it can be done anywhere.

5. Common mistakes to Avoid

  • Don’t breathe from mouth. Breathing makes all the difference.
  • Try engaging your core for stability and explosiveness.
  • Avoid leaning too far forward to maintain balance and efficiency.
  • Perform each sprint at maximum effort. Don’t do it for the sake of it or with a half-hearted approach.

Drill No-2: Plyometric Box Jumps

Overview

Plyometric exercises are known as the jumping exercises. These drills can work wonders to gain explosive muscle powers and in improving speed. Since these exercises require jumping from a stationary position, it builds strength and agility in your lower body, which is crucial for improving stride length, distance between your landing feet when you run, and speed.

How to Execute

1. Setup:

  • Use a sturdy box. You can also work with a raised platform.
  • The height of the box can vary, depending on the height of the athlete and how high he can jump.
  • Since you will be landing on your feet, ensure the area is clear of obstacles. The surface should be plain.

2. Execution:

  • Stand with your feet shoulder-width apart, facing the box.
  • bend your knees, lower into a squat position.
  • Swing your arms backward for gaining momentum.
  • Now use all your power and jump onto the box, or the raised platform.
  • The key point here is to land softly and with both feet.
  • Now step down carefully. Follow the drill for the next repetition.
  • Perform 3–4 sets of 8–12 reps.

3. Next Step

The next step should be to raise the height of the box or the raised platform. Always challenge yourself and set bigger goals.

4. Benefits

  • Helps improving cardiovascular system.
  • Improves coordination and balance.
  • Boosts jumping ability, which translates into faster sprints.

5. Common mistakes to avoid

  • Focus on a soft landing to reduce joint stress.
  • Increase the box height only when your power improves.
  • Don’t rush into jumping. Always be in control of breathing.

Drill No-3: Ladder Drills

Overview

Agility ladder drills are amongst the most famous drills that athlete incorporate into their training routine to improve speed and agility. Because it’s an excellent option for improving foot speed, coordination, and explosive movements, both front and lateral. This drill can real even better rewards for footballers and lawn tennis players.

How to Execute

1. Setup:

  • Lay out an agility ladder on a flat surface.
  • Make sure the surface is flat and is without obstacles.
  • Wear lightweight, supportive shoes.

2. Execution:

  • Stand at the base of the ladder.
  • Step one foot into the first square, followed by the other.
  • Quickly move to the next square, followed by the other. Maintain this rhythm throughout the length of the ladder.
  • Perform each pattern for 30–60 seconds, resting for 60 seconds between drills.
  • Repeat 3–5 times.

3. The Next Step

The next step in this drill should be to progress to more advanced patterns, such as lateral shuffles or high-knee runs through the ladder.

4. Benefits

  • Enhances neuromuscular coordination.
  • Improves reaction time and directional changes.
  • Builds confidence in executing complex footwork.

5. Common Mistakes

  • Don’t rush through the drill. Focus on precision before increasing speed.
  • Keep a correct posture. Keep your chest up and core engaged to avoid hunching.
  • Don’t skip warm ups. Proper preparation prevents injuries during quick movements.


Also Read: Top Nutrition Myths That Hurt Athlete Performance

Conclusion

Speed is a skill that requires dedicated effort and the right training techniques. Some athletes are born with natural skills, which is true for speed as well, while a lot others have to work their way towards gaining skills. In any case, it’s the hard work and utmost dedication that makes an athlete a great athlete. So remember that it’s the consistent practice that will reap desired results. Also, monitor your progress, be ready to make changes to your technique is something isn’t working out for you and you’ll see significant improvements in your athletic performance.

Incorporate the above-mentioned drills into your training routine and take the first step towards becoming a faster, more powerful athlete.

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The Journey of Neeraj Chopra: From Struggles to Stardom

The golden boy of India, Neeraj Chopra’s inspirational journey from a small village in Haryana to becoming an Olympic champion is nothing short of extraordinary. Today, let’s celebrate the javelin champ whose story teaches us many a life lesson. From struggles to stardom, let’s unravel the journey of Neeraj’s Chopra. 

NicknameSarpanch, Golden Boy
Birth date24 December 1997 
BirthplaceKhandra, Haryana, India
EducationDAV College, Chandigarh
Years Active2010–present
Height6 ft 1 in
Weight86 kg
Military Career
– AllegianceIndia
– Service/BranchIndian Army
– Years of Service2016–present
– RankSubedar Major
– Service NumberJC-471869A
– Unit4 Rajputana Rifles
AwardsKhel Ratna, Arjuna Award, Param Vishisht Seva Medal, Padma Shri, Vishisht Seva Medal
CoachJan Železný (Czech Republic)
Achievements and Titles
– Olympic FinalsGold (2020), Silver (2024)
– World FinalsGold (2023), Silver (2022)
– Regional FinalsGold (2016, 2017, 2018, 2022)
– Commonwealth FinalsGold (2018)
Highest World Ranking1 (11 May 2023)
Personal Best89.94 m NR (2022), 86.48 m WJR (2016)

Related The Legacy Of Abhinav Bhindra: India’s First Olympic Gold Medalist

Early Struggles: Challenges and Obstacles Faced

Neeraj Chopra hails from Khandra village in Haryana, one of the northern states of India. He grew up in a humble family of farmers. He forayed into sports to lose weight and not for any ambition. 

As a kid, he was overweight and was often teased by others. The family encouraged him to take up physical activity and sports. This led him to the local sports ground where he found out about javelin throw for the first time.

Neeraj Chopra’s potential didn’t go unnoticed. However, the lack of proper training facilities and equipment in his village was a challenge. Despite these constraints, he was determined to train hard fueled by a desire to excel.

The turning point of his career came when he was spotted by coach Naseem Ahmad at the Tau Devi Lal Stadium in Panchkula. The coach helped hone his skills and prepared him for the highest level.  

In years, he was competing in international events. He could not keep up with competition for many years in his early career. He faced repeated losses and injuries.

Related From Zero to Hero: How These Athletes Turned Failure Into Fame

Turning Point: Key Moments That Shaped His Career

In 2019, Neeraj Chopra faced a career-threatening injury that kept him out of action for an entire season. He underwent surgery on his right elbow and was sidelined for almost a year. He was now staring at defeat. This was one of the darkest phases of Neeraj’s career. 

Like a phoenix rising from the ashes, Neeraj started working on rebuilding his strength from scratch. During the recovery, he traveled to South Africa and trained with renowned biomechanics expert Klaus Bartoneitz. The rigorous therapy and focused training gave him a long of strength to return stronger than ever.

The results followed in the years to follow. The setback of 2019 injury was the key moment that shaped Neeraj’s career.

Related Why 99% of Athletes Quit… But the 1% Succeed

Achievements: What Neeraj Chopra Has Accomplished

In 2021, Neeraj Chopra brought laurels to India, winning the gold medal at the Tokyo Olympics. The first Indian track and field athlete to secure an Olympic gold! It was the coronation of the ‘golden boy of India.’ Check more athlete stories.

Here’s Neeraj Chopra’s list of achievements:

  • Gold Medal at Tokyo Olympics 2020: Neeraj Chopra scripted history by winning gold in men’s javelin throw at the Tokyo Olympics 2020.
  • Silver Medal at Paris Olympics 2024: In 2024, Neeraj proved that he is there to rule the hearts of Indian sports fans. He bagged a silver medal with a remarkable throw, to become the first Indian athlete to win both gold and silver in the Olympics. 
  • Gold Medal at World Athletics Championships 2023: A gold medal win at the World Athletics Championships 2023 was another feather in the cap for Neeraj. The glory earned him status as a global icon.
  • Gold Medal at Asian Games 2018 and 2023: Neeraj Chopra has been the best javelin thrower in Asia for a long time now. He clinched gold at the 2018 and 2023 editions of Asian Games.
  • Diamond League Champion in 2022: Chopra secured the Diamond League trophy in 2022 to reaffirm his position among elite javelin throwers.
  • Gold at Commonwealth Games 2018: Neeraj Chopra achieved glory at Commonwealth Games 2018 and announced himself on the world stage.
  • Lausanne Diamond League 2024: Neeraj finished second at the Lausanne Diamond League 2024 edition, to close another year with consistent performances and wins. 

Neeraj Chopra’s medal record

Event1st (Gold)2nd (Silver)3rd (Bronze)
Olympic Games11
World Championships11
Diamond League12
Commonwealth Games1
Asian Games2
Asian Championships1
South Asian Games1
Paavo Nurmi Games11
World U20 Championships1
Asian U20 Championships1
Total1060

Related Top 10 Indian Athletes to Watch Out For in 2025

Conclusion: Lessons from Neeraj Chopra’s Journey for Other Athletes

Neeraj Chopra’s feats in recent years have made him a global sports icon who is looked up for his unmatched determination and work ethic. Here are some of the key takeaways for everyone from the journey of Neeraj Chopra. 

  • Resilience: No matter how big the setbacks, it is all a part of the journey. In 2019, Chopra had to face the darkest times but chose to fight back and overcome it.
  • Consistent Hard Work: Success is a by-product of hard work. The achievements and laurels we see today are the result of years of perseverance.
  • Seek the Right Guidance: With the right mentorship and guidance, you can overcome any challenges and hurdles. Training under expert coaches like Naseem Ahmad and Klaus Bartoneitz helped Neeraj Chopra stay focused on his goals.
  • Stay Humble: Humility is what makes Neeraj Chopra such an admirable figure in Indian sports. Chopra remains grounded even after achieving everything that is there to achieve and global fame. 

Neeraj Chopra’s life and sports journey is a tale of a true champion. More than achievements, accomplishments, medals, and trophies, it is the relentless pursuit of excellence that defines him. Take a bow, champ! Hope you continue to bring laurels to the country and keep inspiring us.

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From Zero to Hero: How These Athletes Turned Failure Into Fame

Ever felt like the odds and the world are against you? Well, you’re not alone. Every sportsperson, no matter how successful, has faced plenty of challenges and setbacks. The key is to turn those obstacles into stepping stones. We have put together some inspiring athlete stories proving that perseverance can turn failure into fame.

1. Michael Jordan – From Cut to the Court’s King

Michael Jordan, the greatest basketball player of all time, endured a fair share of hardships on his way to becoming GOAT. He was not always a superstar. In high school, he could not make the cut to the school basketball team. He would have been broken. Like all the great players do, Jordan used this setback as fuel to get better and better every day. He honed his skills day in and out with practice and spending more time on the court. The hard yards paid off eventually with six NBA championships and five MVP awards in the bag. 

“Never say never, because limits, like fears, are often just an illusion.” – Michael Jordan

2. Mary Kom – Punching Through Adversity

Mary Kom, India’s boxing legend, faced a plethora of challenges in her journey. She was from a modest background in Manipur and faced many a societal norm to pursue boxing as a career. Making her way through the obstacles, Mary Kom etched her name in history as a six-time world champion and an Olympic medalist. It was her resilience and determination that inspired millions in India and beyond.

“Boxing is not considered respectable for women and nobody believed I could be a boxing champion, not even my friends. Our neighbours said all kinds of things. I wanted to show that not just men, but even women can do anything they want.” – Mary Kom 

Related 5 Proven Ways to Stay Injury-Free While Pushing Your Limits

3. Usain Bolt – Learning from Loss

The fastest man in the world, Usain Bolt, faced several challenges growing up. As a budding athlete, Bolt struggled with injuries and early losses. A lot of people around him began to doubt his potential. Bolt, unfazed by setbacks, worked tirelessly on honing his technique and mindset. It was this winning mentality that helped him become an eight-time Olympic gold medalist and shattering world records in the 100m and 200m sprints.

“I’ve worked hard over the years, I’ve been injured and I’ve worked hard through it, and I’ve made it” – Usain Bolt

4. PV Sindhu – Rising After Olympic Final Loss

PV Sindhu is India’s most celebrated badminton player. She experienced a heartbreaking loss in the finals at the Rio Olympics in 2016. A loss in the Olympic event final would shatter anyone and their dreams. PV Sindhu showed mettle and courage to work harder than ever. The shuttler went on to win the World Championships in 2019 and multiple other international titles.

“After the 2016 Olympics, I had six to seven silver medals. People started telling me that ‘you have a final phobia. At the (2019) World Championships, I was in the final again…and I was like I have to win this match. So, I just wanted to give my 100 percent. I didn’t want people to say ‘Silver Sindhu’. At some point of time that gets into your mind and I told myself before the final ‘No, come on. I need to just give my 100 per cent no matter what and win this.” – PV Sindhu

Related 5 Insider Tips from Pro Athletes You Won’t Learn in School

5. Cristiano Ronaldo – From Humble Beginnings to the Top

Cristiano Ronaldo’s meteoric rise from poverty in Madeira, Portugal, to becoming one of the greatest footballers ever is a story for the ages. CR7 faced financial difficulties as a budding footballer and was often mocked for his ambition. It was the ‘never say never’ that made him a five-time Ballon d’Or winner and one of the most decorated footballers of all time.

“I see myself as the best footballer in the world. If you don’t believe you are the best, then you will never achieve all that you are capable of.”- Cristiano Ronaldo

6. Serena Williams – Overcoming Doubters and Racism

Serena Williams faced a lot of criticism throughout her tennis career. She would often encounter racism from those around her and even in the sports community. Nothing deterred Serena ever! With an unbreakable spirit, she went on to become one of the greatest female athletes of all time with 23 Grand Slam singles titles.

“As a Black tennis player, I looked different. I sounded different. I dressed differently. I served differently. But when I stepped onto the court, I could compete with anyone.” – Serena Williams

Related Why 99% of Athletes Quit… But the 1% Succeed

7. Lionel Messi – Overcoming Health Challenges

One of the most successful football players of all time, Lionel Messi was diagnosed with a growth hormone deficiency as a child. The medical condition quashed Messi’s football dreams. The Argentine overcame the odds with persistent hard work and support from FC Barcelona. He went on to become an eight-time Ballon d’Or winner, a World Cup winner, and one of the greatest footballers in history.

Photo: IMAGO/Panoramic

 “You can overcome anything, if and only if you love something enough.”- Lionel Messi

8. Milkha Singh – The Flying Sikh

One of India’s finest sprinters who also goes by the name “Flying Sikh,” Milkha Singh overcame immense personal tragedy during the Partition of India. His journey from a refugee to a Commonwealth Games champion is incredible and inspiring. This is what sheer determination can do.

“Life is not decided by lines on a palm but by the power of the will, hard work and discipline. In my teens, I had no idea about running as a sports event. For me, an orphan, it was not only about learning how to survive the brutal world, but also about carving an identity.” – Milkha Singh

Related Top 10 Indian Athletes to Watch Out For in 2025

What can we learn from these athlete success stories?

  • Resilience: A never-give-up mindset makes the best bounce back stronger after setbacks. Those who take setbacks in their stride, learn from them and have determination get the taste of success eventually.
  • Criticism is fuel for success: No matter how big your achievements are, you will face criticism, get booed, and be slammed on some days. Think of criticism as a part and parcel of life and a tool for growth. 
  • Focus on self-improvement: The best of the best work on themselves day each day. They keep at it to reach their full potential and believe in long-term success.
  • Stay true to your passion: It is the desire that matters more than talent and skills. If you are passionate, difficult times won’t bother you a bit. Stay focused on the ultimate goal and maintain enthusiasm.

Conclusion: Your Setback is a Setup for a Comeback

Remember, every champion once struggled! They refused to give up through the setbacks. They embraced failures as learning experiences, stayed determined and hungry for success, and kept pushing forward. The journey to become a hero always starts from zero. Let these stories be a witness to ‘no dream is too big and no failure is too great to overcome.’

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How to Use Resistance Bands for Effective Training

Introduction: Why Resistance Bands Are Effective for Athletes

There are no shortcut to fitness. Maintaining a peak level of fitness requires discipline and an utmost dedication. For most athletes, it’s a process that never ends. Why it’s that certain athletes such as Lebron James, Lionel Messi, Virat Kohli and Cristiano Ronaldo dominated their sport for decades and continue to do so? It’s not only because they were talented but also because they looked after their body better than their peers.

It’s not just about the diet and rest, but fitness depends on the variety of exercises an athlete does, and how effectively he is targeting every muscle. One such tool that offers versatility in training is the resistance bands. They are lightweight and portable and can be used by athletes of all levels.

Benefit #1: Versatility in Training

One of the most significant advantages of using resistance bands is their versatility. Unlike traditional training tools, such as gym equipment, resistance bands allow for a wide range of movements and exercises. Whether you’re targeting upper body strength, lower body power, or core stability, resistance bands can be adapted to suit your goals.

For athletes who are in sports that require a lot of lateral movement, quick turnaround when sprinting and , this versatility in training can be the biggest difference when it comes to the output on the playing field.

Additionally, resistance bands are available in different levels of resistance, ranging from light to extra heavy. This makes them suitable for all athletes of all levels – beginners to advanced. Also, what’s special about resistance band is that you can easily adjust the intensity of your workout by using a thicker band or combining multiple bands, or by making the length short. It’s all up to you how you want to use them.

Also Read: All About post-workout recovery


Benefit No-2: Low Impact, Joint-Friendly

For athletes, maintaining joint health is crucial. High-impact activities, repetitive movements, and heavy lifting place stress on joints, increasing the risk of injury knee or joint injury over time. Resistance bands is a good substitute for heavy weight lifting that focuses on strength and mobility training.

It is the elastic nature of resistance bands that ensures smooth and controlled movements, reducing strain on joints and connecting bones. Unlike free weights, which rely on gravity and can create sudden jerks, resistance bands provide constant tension/resistance throughout a training set. This makes them an excellent choice for every athlete, whether he is looking for some strength exercises or in a rehabilitation looking to speed up his recovery from an injury.

In fact, resistance bands are super beneficial for athletes recovering from injuries. During rehabilitation, athletes can’t lift weights and perform intense physical activities. But they have to maintain a certain level of fitness and this can be achieved through using resistance bands. Athletes can use them without overloading the affected area. Furthermore, resistance bands can be used to activate certain muscles that might be neglected in traditional weightlifting, enhancing overall joint stability and reducing the likelihood of future injuries.

Also Read: Creating a Balanced Diet for Young Athletes


5 Resistance Band Exercises to Try

To get the most out of your resistance band workouts, it’s important to focus on exercises that target strength, mobility, and endurance. Here are five effective resistance bands exercises for athletes:

1. Front Squats

  • Target Muscles: Both sides of your things, hamstrings.

Front squats add strength to groin and calves and provide flexibility

  • How to do Front Squats?
    1. Step on the resistance band with both feet slightly wider than shoulder width. Remember, it’s all about the position.
    2. Now, hold the handles or ends of the resistance band at shoulder height. But keep your elbows bent.
    3. The next step is to lower yourself, as if you are trying to sit on a chair. For this exercise to be effective, the position is here important. So ensure than your knees don’t extend past your toes.
    4. Don’t bend your back. Keep you abs firm and feel flat.
    5. Stand up again and go back to the starting position.
    6. Repeat the drill for 10-15 times.

Benefits: This exercise builds lower body strength and mimics the functional movement patterns used in many sports.

Also Read: Top Nutrition Myths That Hurt Athlete Performance

2. Leg Curl (Lying)

  • Target Muscles: Calves, lower calves, hamstrings.

Also known as Prone Leg Curls, this resistance bands exercises help building calves and hamstrings.

How to do Lying Leg Curls?

  1. Place a bench and lie facedown. Tie the band around your ankles, wrapping to a stable object.
  2. Position yourself on the bench to create tension and resistance.
  3. Bend your knee and try to pull the band away from the object, towards your glutes. You should try to stretch it as far as you feel comfortable.
  4. Now slowly return to the starting position.
  5. Repeat the exercise for 10-15 times.

3. Band-Resisted Lateral Walks

  • Target Muscles: Glutes, hip abductors.

The Lateral walks helps strengthening glutes, hip abductors and hamstrings.

  • How to do Band-Resisted Lateral Walks?
    1. Maintain a standing position and wrap band around your thighs or ankles.
    2. Your feet should remain parallel to your shoulders. Slightly bend your knees.
    3. Now step to the side with one foot, followed by the other, keeping tension on the band.
    4. Continue stepping laterally for 10-15 steps in each direction.

4. Biceps Curls (Standing)

  • Target Muscles: Shoulders, triceps, upper chest.

The Standing Biceps Curls helps in building upper body strength and stability. This exercise can reap good rewards for athletes playing sports like volleyball and basketball.

  • How to Perform:
    1. Step on the resistance band with both feet shoulder-width apart.
    2. Hold the handles at shoulder height, but keep in mind that you should place your feet in the middle of the band so that the tension in each band is equal.
    3. Now, with your palms facing you, pull your arms towards your shoulder, bending at elbow.
    4. Lower back to the starting position in a controlled manner.
    5. Repeat the drill for 12-15 times.

5. Seated Band Row

  • Target Muscles: Core, upper back, shoulders.

This exercise targets, biceps and back.

  • How to Perform:
    1. Anchor the resistance band to a sturdy object at at a height parallel to your chest.
    2. Sit in a long sitting position, with your legs extended forwards.
    3. Grab the handles of the resistance band with both hands and pull it towards your core.
    4. Elbows should be bent in a 90 degree angle.
    5. Now return to the starting position slowly.
    6. Slowly return to the starting position and switch sides.
    7. Repeat the drill 10-15 times.

Conclusion: How Resistance Bands Complement Other Training Tools

Resistance bands may not be seen as a substitute for gym exercises, but they do add real value to fitness program. They are versatile when it comes to exercises. Their joint-friendly nature also makes them a perfect partner for everyone looking to improve their fitness. In addition, resistance bands helps in strengthening targeted muscles and reduce the risk of injury.

So, whether you’re an amateur athlete or a professional, resistance bands can help you achieve your fitness goals and take your game to the next level.

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5 Proven Ways to Stay Injury-Free While Pushing Your Limits

An athlete is always striving to be in his best shape and form. When pushing limits, there is often a risk of injuries sneaking up here and there. Be it training and performance, athletes must be wary of injury risks to perform at the peak of their powers for the long haul.

We have put together simple yet proven ways to keep athletes injury-free and achieve more in their sport than ever.

Tip #1: Give warm-ups and cool-downs importance

Warm-ups and cool-downs are of utmost importance to prepare an athlete’s body for physical activity and recovery afterward.

Warm-Up

  • Pro athletes often start their training with aerobic exercises like jogging or jumping jacks. These help increase heart rate and blood flow to muscles.
  • The second warm-up activity should be stretches like leg swings, arm circles, and walking lunges. These help better flexibility and joint mobility.
  • In the buildup, athletes should build intensity and mimic the movements their sport requires.

Cool-Down

  • It’s imperative to bring the body to rest after intense physical activity. A 5-10 minute of cool-down is advised by the experts. It can be walking, light cycling, or similar light-intensity activity.
  • Cool-downs must also include stretching to relax the muscles and keep stiffness at bay.

Example: You would have seen basketball teams and players start their warm-up with light jogging and exercises like high knees and arm circles to loosen up. Towards the end of their warm-up, they are seen doing shooting drills at half intensity.

Related 5 Insider Tips from Pro Athletes You Won’t Learn in School

Tip #2: Strengthen muscles with targeted exercises

Sports require players to build strength, endurance, and agility over time. A well-rounded exercise regime with targeted exercises specific to their sports helps athletes strengthen muscles and at the same time avoid common sports injuries.

What are the muscle strengthening exercises to prevent injuries

  • Core Stability: To keep the body stable during movement, the core has to be strong. Planks, Russian twists, and bird dogs are some of the best exercises to incorporate into your regimen to strengthen your core. Yoga and Pilates can also work wonders for improved flexibility and core stability.
  • Lower Body Strength: Hamstring, knee, and ankle injuries are the most common sports injuries. It is paramount to build lower body strength to avoid these. Squats, lunges, and calf raises help in building lower body strength and stability.
  • Upper Body Strength: The upper body gets its strength from the hands, shoulders and neck. Push-ups, pull-ups, and shoulder presses are some of the best activities to promote upper body strength and prevent related injuries.

Example: Achilles tendon issues and knee pain are the most common injuries for runners. For that reason, activities like calf raises and hip bridges are an integral part of a runner’s training.  

Related Why 99% of Athletes Quit… But the 1% Succeed

Tip #3: Attention to proper form and technique

If done incorrectly, training and exercises can take a toll on an athlete’s fitness and well-being. This is why experts emphasize using correct form, technique, and methods during training.

How to ensure maintaining proper form

  • Work with a Coach: While you may not be able to spot something wrong with your training technique, a coach would. Train under the supervision of a professional coach to learn proper techniques and seek advice when in doubt.
  • Video Analysis: You can also film yourself to identify and correct flaws. Check the recording of how you have been performing movements and make those subtle changes.

Example: In order to prevent lower back injuries, weightlifters focus on keeping the spine neutral during training and performance. They engage the core and avoid stress on the back.

Related Top 10 Indian Athletes to Watch Out For in 2025

Tip #4: Don’t let rest and recovery take a back seat

Rest and recovery often take a back seat in the competitive environment. Not enough rest and no recovery time may lead to fatigue, diminish performance, and put one’s body at great risk of injuries.

Follow recovery strategies

  • Scheduled Rest Days: To make the body stronger with rebuilding and healing, you must plan rest days.
  • Active Recovery: You don’t have to train every single day. During rest and recovery, engage in low-intensity activities like swimming.
  • Quality Sleep: The body must get its optimum rest, i.e., 7-9 hours of quality sleep every day.

Example: Professionals in long-duration sports like Football and Cricket often have a full rest day after matches for the simple reason – avoid burnout and injuries.

Related Top 10 Highest Paid Athletes in the World

Tip #5: Consult professionals and listen to your body

More often than not, your body will tell you in case you are doing activities wrong. Listen to that voice! Besides being self-aware, you must seek professional guidance on various dos and don’ts in order to prevent injuries.

Seek and incorporate expert advice

  • Sports Physiotherapists: Seeing physio on a regular basis can be helpful in spotting muscle imbalances early.
  • Nutritionists: Check with a certified nutritionist on a regular basis to see if you require any nutritional changes to better muscle repair and energy levels.

How do you listen to your body

  • Your body will warn you with signs like persistent pain, fatigue, or discomfort. Pay attention to the signs.
  • Sometimes we ignore minor pain but if it persists for long, it may grow into a serious injury.

Related 10-minute Warm-Up Routine for Every Athlete

Conclusion: Encourage Sustainable Training Practices

Achieving athletic goals requires every athlete to tread with safety and caution. For your body’s well-being and best performance, you must strike a balance between performance and safety. So, keep the aforementioned injury prevention tips for athletes.

Frequently Asked Questions

  1. Why is warm up important before workouts?

Warm up gets your body ready for the high intensity activity – be it workout or performance. Warming up increases blood flow to muscles, enhances flexibility, and reduces injury risks.

  1. Does strength training help prevent injuries?

Yes, strength training reduces the likelihood of injuries by building muscle support around joints and improving stability.

  1. How does proper exercise form help in staying injury-free in sports?

Correct form and shape ensure that muscle movements are performed safely. There is minimal stress on muscles and joints.

  1. What are the signs of overtraining to watch for?

The common signs of overtraining are persistent fatigue, prolonged muscle soreness, and hampered performance.

  1. When to consult a healthcare professional about pain or discomfort?

If pain or discomfort persists for days and affects your daily routine activities, it’s advisable to seek professional help.

  1. Can flexibility exercises help prevent injuries?

Yes, flexibility exercises go a long way in keeping athletes injury-free. These improve the range of motion and reduce muscle tension.

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5 Insider Tips from Pro Athletes You Won’t Learn in School

Pro Athletes don’t have a magic wand to help them achieve all that they desire. Their journey to athletic excellence is all about building habits, staying focused, making healthy connections, fueling the body the right way, and bouncing back when things hit rock bottom. 

We have put together the best advice and five insider tips from professional athletes that may help give you a headstart in your sporting journey!

Tip #1: The Power of Routine and Discipline

Pro athletes swear by their daily routines. Yes! It is all about being consistent. The professionals and most successful athletes do the same things again and again every day, whether it’s training at the same time, abiding by a sleep schedule, or warm-up routine before performances. The power of routine and discipline goes a long, long way.

Take Cristiano Ronaldo’s example. Arguably the best footballer of this generation has a repeatable routine that features regular training, a balanced diet, and proper sleep. Sticking to his routine prepares him to be at the top of his game year after year.

How to tap into the power of routine and discipline

  • Make a workout schedule that you can follow every day.
  • Plan your eating and sleep cycle.
  • Stay consistent and stick to it.

Related Why 99% of Athletes Quit… But the 1% Succeed

Tip #2: Mental Preparation and Visualization Techniques

One of the hallmarks of pro athletes is calm and composed nature. The best in business give equal importance to their mental well-being and train their brain with tools like visualization, meditation, and breathing exercises. The trained mind that stays calm under pressure helps pros get the best out of them.

You can take the example of India’s greatest cricket captain MS Dhoni who is also known as captain cool for a reason. MS Dhoni keeps the pressure at bay, never looks in panic, and more often produces a clutch performance.

How to prepare your mind?

  • Practice mindfulness, meditation, or deep breathing daily.
  • Spend 5-10 minutes every day to visualize yourself succeeding in your sport.
  • Practice staying calm before a performance.

Related Top 10 Indian Athletes to Watch Out For in 2025

Tip #3: The Importance of Connections in Sports

Great connections can take you far in life and sports. If you surround yourself with people who care for you and make new connections that have a positive impact on you, it opens several doors for you. The connections often help land a mentor you always needed, sponsorships, and career opportunities beyond sports.

How to make connections in sports

  • Don’t confine yourself to your sport, you can draw inspiration from coaches and experienced athletes in other disciplines.
  • You can always enroll in upcoming sports camps and workshops to get insights.
  • Social media is an excellent platform to share your journey with like-minded people and the sports fraternity.

Related Top 10 Highest Paid Athletes in the World

Tip #4: Always remember – Food fuels Performance

 ‘You are what you eat.’ You may have often heard this from a healthcare professional. A sportsman requires optimum nutrition for peak performance. So, the coaches and nutritionists stress significantly tailored nutrition programs and diets for a simple reason – food fuels performance.

How to fix your nutrition needs

  • First and foremost is eating a balanced diet with all food groups – protein, carbs, and healthy fats.
  • Athletic training and performance burns a lot of calories and breaks a lot of sweat. Make sure to stay hydrated.
  • Athletes’ nutritional needs are greater than a layman. Include whole foods like fruits, veggies, lean meats, and nuts in your diet.
  • Take nutritional advice from a certified nutritionist only.

Related 10-minute Warm-Up Routine for Every Athlete

Tip #5: Dealing with Setbacks and Staying Consistent

Pros don’t quit! Tough times are a part of every athlete’s journey. Be it injuries, losses, or personal struggles, there will be countless challenges and hurdles. Unfazed by setbacks, you should keep pushing forward and learn from setbacks like Pros do.

Take Rishabh Pant’s comeback story for the ages. When he met with a horrific car accident in 2022, the Indian cricketer didn’t give up. Most thought it was the end of his cricket career. He prioritized his well-being and bounced back stronger in about a year. Check inspiring Athlete Stories.

How to Deal with Setbacks and Bounce Back Stronger:

  • Don’t dwell on setbacks or failures.
  • Keep your focus on long-term goals.
  • When feeling low, ask your support system for motivation.

Frequently Asked Questions

1. What do professional athletes eat? 

Pro athletes eat a well-rounded diet that serves their nutritional needs. The professional athletes’ diet has lean protein (like chicken or fish), complex carbs (such as quinoa or sweet potatoes), and healthy fats (like avocado and nuts) along with a variety of fruits, vegetables, and a lot of water.

2. How do professional athletes stay motivated every day?

Pro athletes have clear goals! They take pride in personal growth and celebrate small wins. However, at the same time, pros don’t let short-term success get to their heads. Additionally, they are always in the company of supportive folks who have a positive impact on them. 

3. What are some best mental training techniques used by athletes? 

Athletes envision winning moments and mentally rehearse their performance. They practice mindfulness, meditation, and deep breathing to help stay calm.

4. How can budding athletes build a professional network? 

They can enroll in workshops by industry leaders, engage with mentors in online communities, and use social media to their advantage. 

5. What foods athletes avoid for better performance? 

Diet is key to athletic performance. Stay away from sugary treats, excessive caffeine, and processed foods. These may affect energy levels in a negative way and keep you from fulfilling nutritional needs.

6. How do athletes balance training and rest for optimal results?

A routine must have ample rest time for muscle repair and active recovery. Besides scheduling rest days, activities like yoga or stretching help muscles relax before rest. Also, you must listen to your body and don’t exert pressure in case it doesn’t allow it.

7. How do professional athletes overcome failure and setbacks? 

Pro athletes view setbacks as stepping stone to success. They take failure in their stride and learn from it. They keep training and strive to get better.

8. What are some quick nutrition hacks for athletes? 

Athletes have busy and tight schedules but at the same time must ensure nutritional requirements are met. They often have on-the-go healthy snacks in their bag like nuts or protein bars. They carry a couple of water bottles in their bag everywhere to stay hydrated throughout the day. 

9. What is the optimum sleep duration for athletic performance and recovery? 

Most athletes aim for 7-9 hours of quality sleep each day to ensure muscle recovery and hormone balance. 

10. Why is having a routine important for athletes?

Routine paves way to consistency which in turn helps athletes stay focused and avoids burnout. The routine builds muscle memory for physical and mental preparation.

Conclusion: Apply These Tips and Level Up!

Now that the pro athletes’ secrets are out, it’s time to emulate and chase your athletic dreams. Build the foundation of a successful sports career by inculcating healthy habits. And, remember success will follow. Trust the process, stick to it and the results will show up.

Start with these pro strategies and up the ante!

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Why 99% of Athletes Quit… But the 1% Succeed

The journey an athlete embarks on is filled with challenges and hurdles. Unless there is a resolve to overcome physical endurance, mental resilience, and emotional strength, the athlete is bound to fail.

One may be a reservoir of talent and potential, but one will only realize one’s dreams of glory and reach the pinnacle of success if one remains unwaveringly committed to the goal of being the best. Persistence is key to success in a sportsperson’s journey which is long and arduous.

“Success is not final, failure is not fatal: it is the courage to continue that counts.” ― Winston S. Churchill defines the meaning of persistence aptly. Check inspiring Athlete Stories.

Let’s get into details of why 99% of athletes quit and what sets the successful 1% apart.

The Common Roadblocks: Mental, Physical, and Financial Challenges

  1. Mental Challenges:
    • Performance Pressure: Athletes often falter under immense pressure to excel, and are often reminded of it by parents, coaches, and teammates. The stress of being the best, and burnout in the process may stall athlete growth and prompt sportspersons to drop out of their programs. 
    • Lack of Motivation: Athletes require constant motivation, day in and day out. Otherwise, the passion for the sport may wane and die eventually. Lack of motivation is the most common reason why athletes quit. 
  2. Physical Challenges:
    • Injuries: There are plenty of fitness and injury challenges that athletes deal with and must overcome on a regular basis. The prolonged injuries often cut careers short in sports. Sometimes, the fitness concern can be demoralizing for an athlete to think about alternate career options.
    • Overtraining: To deliver peak performance, training is of utmost importance. There is a fine line between training and overtraining. In case an athlete breaches that line, it may lead to physical exhaustion, diminished performance and increased risk of injuries.
  3. Financial Challenges:
    • Financial Constraints: The cost of training, equipment, and travel in some sports can take a toll on the growth of athletes, especially for athletes from underprivileged sections. India’s renowned archer Deepika Kumari grew up in a financially struggling household. She began practicing by aiming at mangoes on trees unable to afford professional equipment crafting bows and arrows from bamboo. Financial hurdles did not deter her as she climbed the ranks in the world of archery.
    • Lack of Sponsorship: For the talent to meet opportunity there has to be financial support and backing. Without financial support and athlete resources, sustaining a sports career can become a challenge and may prompt budding athletes to let go of their sports aspirations.

Related Top 10 Indian Athletes to Watch Out For in 2025

Traits of Successful Athletes: Habits That Lead to Success

  1. Goal-Setting
    • Set the Target: What you want to achieve should be clear in your head. Michael Phelps, the most decorated Olympian, has often talked about setting performance benchmarks throughout his career. 
    • Long-Term Vision: A successful athlete does not get fazed by short-term success. They believe in ruling the sport and maintaining a long-term perspective. Many successful often advocate the adage, ‘Think of your career as a marathon, not a sprint.’

I have only one talent. I can work harder than anyone else.— Abhinav Bindra

  1. Resilience
    • Mental resolve: Mentality is often talked out in sports. It is indeed one of the hallmarks of successful teams and athletes. Legendary Indian cricketer Sachin Tendulkar’s comeback after multiple injuries and setbacks exemplifies what mental toughness actually means.
    • Adaptability: To taste success in the long term, athletes must embrace change and work on themselves to adapt accordingly. Their adaptability and commitment to get better and better is what separates them from one-trick ponies or one-season wonders.

“I want to be the best, it’s not about the ranking, it’s about being consistent over a period of time.” – Saina Nehwal

  1. Mentorship
    • The guiding light: Mentors are a vital cog in nurturing talent and teams. The invaluable advice, whole-hearted support, and perspective go a long way in helping athletes overcome challenges in sports. A mentor or coach can also help take care of aspects like a nutrition program that’s best for your body’s needs.
    • Learning from Role Models: The best learn from the best. They draw inspiration from their role models and emulate the habits that served their heroes for good.

Related Top 10 Highest Paid Athletes in the World

Tips to Join the 1% Bandwagon: How to Stay Motivated and Focused

  1. Develop a Growth Mindset
    • Embrace Challenges: Don’t get bothered by obstacles and hundreds. Always be an optimist; keep striving to learn and improve.
    • Persist Despite Setbacks: The sooner you understand that failure is a stepping stone toward success the better.

Your failures teach you more than your successes. So, don’t be afraid of failing.— Saina Nehwal

Related 10-minute Warm-Up Routine for Every Athlete

  1. Prioritize Mental Health
    • Surround Yourself with Positive Influences: You must always be in a good mental space to train and perform at your best. To manage stress and maintain mental well-being, surround yourself with people who have a positive impact on you. Family, friends, coaches, and teammates can provide encouragement and accountability.
    • Practice Mindfulness: To stay focused and keep distractions at bay, you can practice mindfulness and meditation. 
  2. Maintain Balance
    • Pursue Dual Careers: You should know when to Switch Off and Switch On. Make sure to take time off. For that, you can pursue interests outside of sports to help maintain balance.
    • Ensure Adequate Rest: Rest often takes a back seat in a competitive environment. Give it equal value to help your body and mind recover.

Related Upcoming Sports Events to Watch Out for in Early 2025

Conclusion: The Value of Perseverance in Sports

The road to excellence in sports is laden with challenges. To succeed, one must be resilient, set clear goals, seek mentorship, and maintain balance. Perseverance is not just to keep at it but to embrace the journey, learn from experiences, and strive to get better every day.

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Top 10 Indian fitness influencers you must follow

Looking for motivation to hit your fitness goals in 2025? Our list of Top 10 Indian fitness influencers is the one you need. Whether you are aiming to follow someone who can keep you motivating throughout your fitness journey, or whether you are just looking for collaboration, this list contains some of the biggest names in the Indian fitness Influencers domain.

Top 10 Indian fitness influencers you must follow

1. Ankit Baiyanpuria

Ankit Baiyanpuria’s rise from a small village to a fitness influencer has been a tale of inspiration for many. What makes him different from the rest of Indian fitness Influencers is his traditional practices which he advertise through his various social media channels. His relatable personality, grounded approach, and focus on fitness without expensive equipment have struck a chord with Indian youth.

Why Follow Ankit Baiyanpuria:

  • Promotes Cultural Pride.
  • Focuses on fitness through desi exercises, such as Kushti and lifting heavy objects.
  • No need to buy expensive equipment.
  • Relatable personality.

Social Media Info


2. Soniya Singh Khatri AKA FitGirl

Soniya Singh Khatri, also known as FitGirl, is a reputable Indian fitness Influencer who has made a name for herself through her relatable and effective fitness content. She embodies Indian lifestyle habits, ensuring her content resonates deeply with the Indian audience.

Why Follow FitGirl:

  • Posts relatable content for individuals of all fitness levels – from beginners to advanced.
  • Focuses on exercises that can be done at home, without expensive equipment.
  • Incorporates Indian lifestyle into her day-to-day activities.
  • Exuded confidence and fosters a strong connection with her followers.

Social Media Info


3. Simrun Chopra

Simrun Chopra is amongst the leading Indian Fitness Influencer and wellness advocate. She mainly posts content for women, inspiring them to prioritize their physical, mental, and emotional health. Her easy to embrace approach makes her a trusted fitness influencer for women in India. Not only diet and health, she also gives here opinion on skin products.

Why Follow Simrun Chopra:

  • Her women-centric approach makes her an ideal influencer for female.
  • Covers various topics such as PCOS, pregnancy and menstrual cycle.
  • Promotes long-term health habits overs quick fixes.
  • Promotes simple, affordable and nutritious meal plans.

Social Media Info

Also Read: How To Leverage Social Media To Build Your Personal Brand As An Athlete


4. Yasmin Karachiwala

Yasmin Karachiwala is a renowned Indian Fitness Influencer who has a decades of experience. Her influence speaks volume as she has coached some of the biggest names in Bollywood. She regularly posts on her social media platforms and remains one of the most sought-after fitness influencer in India.

Why Follow Yasmin Karachiwala:

  • Big influencer as she has coached top Bollywood actresses such as Katrina Kaif and Alia Bhatt.
  • innovative workouts as she combines traditional and modern techniques for maximum results.
  • Runs fitness studios across India and internationally.

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5. Dr. Biglee Murali

A celebrated fitness influencer, Dr. Biglee Murali has transformed the Indian fitness landscape with his unique approach. Since he is a medical professional, he has combined science with exercises to get the maximum result. His influence goes beyond the normal masses to the professional sports field as he has mentored many athletes.

Why Follow DR. Biglee Murali:

  • Provides evidence-based and sustainable fitness practices.
  • Combines science with fitness.
  • Provides easy concepts of fitness to general public.
  • Posts impactful content that promotes healthy practices.

Also Read: All About post-workout recovery

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6. Namrata Purohit

Namrata Purohit is a celebrity Pilates trainer who has worked with Bollywood stars as well as with sports athletes. She is also the co-founder of The Pilates Studio. Namrata’s strategy revolves around building core strength, flexibility, and overall wellness. Her Instagram is filled with workout tips and motivational posts. She is also amongst the youngest Pilate instructor in the world. Through her books, videos, and social media presence, she continues to motivate everyone to adopt Pilates for a balanced, healthy lifestyle.

Why Follow Namrata Purohit:

  • Trusted fitness influencer to sports athletes and Bollywood stars.
  • Promotes simple techniques, without expensive equipment, to remain on the top of your health.
  • Amongst the youngest Pilate instructor in the world.
  • Promotes injury prevention.

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7. Luke Coutinho

A renowned entrepreneur who is a celebrated lifestyle guru for millions around the world. His holistic yet simple approach has helped millions in transforming their lives. He puts emphasizes on nutrition, heathy and changes in lifestyle to get the most out of your body. He has written some best-selling books on health, conducted workshops and regularly posts social media content to inspire millions.

Why Follow Luke Countinho:

  • Promotes a balanced approach to fitness and overall well-being.
  • Promotes prevention of using medicine.
  • Offers personalized coaching.
  • Inspires millions through his books and social media posts.

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8. Soni Singh

She is one of the most celebrated female fitness influencers in India. Through traditional techniques such as Yoga, and strength training, she promotes an easy-to-embrace fitness routines. She also posts content focusing on women healthy from time to time and motivates them to become better each day.

Why Follow Soni Singh:

  • Specializes in strength training, yoga, and functional fitness.
  • Inspires women to achieve their fitness goals.
  • Creates motivational fitness challenges for her users.

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9. Shrey Gupta

A prominent Indian fitness influencer who is known for dynamic approach to health and overall fitness. His expertise lies in strength training and functional fitness. What separates him from the most fitness influencers is that he promotes science-backed fitness programs and gives expert advice on nutrition. His posts focuses on the importance of remaining disciplined, consistency and motivational posts.

Why Follow Shrey Gupta:

  • Promotes consistency and discipline amongst his users.
  • Focuses on science-backed nutrition that combines with his fitness programs.
  • Inspires his users to remain disciplined throughout their fitness journey.
  • Posts practical content that keep his users motivating and engaging.

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10. Nishika Mehta

Amongst the most renowned female Indian fitness influences, Nishika Mehta focuses on strength training for women, yoga and overall body passivity. She promotes non-judgmental fitness routines amongst her users and inspires individuals to embrace positive attitude in life.

Why Follow Nishika Mehta:

  • Focuses on strength training, yoga, and overall well-being.
  • Gives fitness tips to her users.
  • Posts work-out videos to inspire her users across all social media platforms.
  • Also advocates for mental well-being and positive attitude.

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Conclusion

Though your fitness depends solely on your habits, your dedication to physical activities and what you eat, following fitness influencers can keep you motivating. In addition, the above-mentioned Indian fitness influencers have also carved a niche for themselves in the fitness industry with their unique approaches and inspiring journeys. Following them can provide the motivation, knowledge, and tools needed to embark on or elevate your fitness journey.

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