Anurag Tyagi, Author at SportSutra

How to Maintain a Balanced Diet as an Athlete

There’s a 90/10 rule dominating the lifestyle pattern among youth. As per this trend, 90% diet should be clean, with only healthy food or drink entering the body, while 10% can be for sensual pleasures, like pizza or pasta. This kind of food habit can work wonders for normal people, but for someone who wants to maintain a balanced lifestyle. But for athletes, aiming to reach the very top level, nothing short of peak will do for them. They have to be almost flawless in choosing the food they eat, for it has a direct impact on their performance on the field. A curated diet helps athletes in performing rigorous physical activity and also aids in repairing tissues. Here’s a guide for athletes on how to maintain a balanced diet.

Maintaining Consistency Is The Key

Yes, eating healthy food is critical in reaching the maximum fitness, but equally important is the timing of the food and the consistency. Your body eventually acclimatize itself for every habit, be it waking up at a specific time in the morning and having the first meal of the day. It’s all about following a fixed routine. That’s the key for maintaining a peak lifestyle for an athlete. From having a pre-workout meal to consuming a combination of protein and carbs to repair muscles, athletes must maintain consistency if they are to reach optimum health.

Personalizing The Diet

Every athlete’s body is different and unique. Their body demands different composition of macronutrients and micronutrients. For example, if a certain amount of protein or carbohydrates works wonder for one athlete, the same composition could harm another athlete. Like Novak Djokovic, whose body was sensitive to gluten, and so, he had to exclude it from his diet plan. That’s why, if an athlete wants to dominate in his field, he has to know his body, and what it demands. The next step is to personalize the diet plan according to the demand of the body.

Common Mistakes to Avoid

Skipping Meals: The most common mistake an athlete can make is to skip meals. This is very common among athletes who live alone and have to prepare their own food. Skipping meals can leads to low energy levels and poor recovery, which can result to poor performance in the match. So it’s recommended that athletes should never skip meals in order to maintain peak fitness level.

Junk Food: Often termed as “Guilty Pleasures”, eating junk food is the biggest harm an athlete can do to his body. Indulging in bad habits can lead to poor performance, poor recovery post work-out and eventually, can worsen the overall health of the athlete.

Understanding the Basics of a Balanced Diet

But what is a balanced diet?

A balanced diet is the right proportions of macronutrients and micronutrients. Macronutrients mainly consists of carbohydrates, proteins, and fats, while micronutrients are mostly vitamins, minerals, and hydration. There’s no hard and fast rule regarding the consumption of these nutrients, but for athletes, the composition of these nutrients holds the key to unlock their peak fitness level.

How much macronutrients should be included in an athlete’s diet?

1. Carbohydrates: Carbohydrates are the primary source of energy for athletes. During physical activities, the body relies on energy which is stored as glucose. Consuming sufficient carbohydrates allows athletes to remain full of energy during sports activities

Sources: Whole grains, fruits, vegetables, legumes, and starchy foods like sweet potatoes.
Recommendation: 55-60% of an athlete’s daily calorie intake should come from carbs.

2. Proteins: Proteins are critical for muscle repair and growth. They also play a role in hormonal balance and maintaining immunity. Of course, athletes need more protein than the average people due to their sports related activities.

Sources: Lean meats, eggs, dairy products, fish, tofu, beans, lentils, and nuts.
Recommendation: Protein intake should range from 1.2 to 2.0 grams, per kilogram of body weight, also depending on sports activity level.

3. Fats: Fats are essential for endurance related activities. Healthy fats also aid in the absorption of fat-soluble vitamins.

Sources: Avocado, nuts, seeds, olive oil, fatty fish, and dairy.
Recommendation: Fats should make up about 20-35% of daily calorie intake.

How much micronutrients should be included in an athlete’s diet?

Vitamins and minerals: They vital nutrients are often overlooked but holds the key for an athlete’s overall health. Iron are essential for oxygen transport in the blood. Unlike calories, Vitamins and minerals are measured in terms of Adequate Intake, which again varies based on gender, age and activity.

Sources: Spinach, red meat, fortified cereals, and beans.
Recommendations: As mentioned, intake depends on various factors.
Vitamin C: 75-90 mg/day (may be higher for intense training).
Vitamin D: 600-800 IU/day, depending on sun exposure.
Vitamins B: B12: 2.4 mcg/day)

Iron: These nutrients are essential for transportation of Oxygen in the blood.
Men: 8-11 mg/day.
Women (18-50 years): 18 mg/day (due to menstruation).
Athletes: Athletes, especially females, may require more due to increased demand.

Calcium and Vitamins D: These nutrients support bone health and prevent injuries.

Sources: Dairy, fortified plant-based milks, and sunlight for Vitamin D.
Electrolytes: Sodium, potassium, and magnesium are crucial for maintaining hydration and muscle function.
Sources: Bananas, coconut water, and leafy greens.

Also Read: Beginner’s guide to sports nutrition

Hydration: Most overlooked nutrient

Hydration is just as critical as quality food. Lack of hydration can lead to fatigue, decreased performance, and even heat-related illnesses. Here’s how an athlete can maintain his hydration level.

Pre-Workout: Drink 400-600 ml of water two hours before exercising.
During Workout: Sip water every 15-20 minutes, and consider sports drinks for prolonged activities lasting over an hour to replenish electrolytes.
Post-Workout: Rehydrate with water and electrolyte-rich drinks to restore fluid balance.

Conclusion

Maintaining peak health is a continuous process. There can be occasional cheat days but discipline is the key, whether it’s going to the bed or waking up in the morning. Tom Brady, the greatest NFL player of all time, played at his peak even when going into his 40s, because he did what most athletes fail to do, and that is to maintain disciplined in everything. Same can be said about LeBron James, Stephen Curry, Cristiano Ronaldo and Novak Djokovic, to name a few. All these athletes are in lates 30s, and yet, they are showing no signs of slowing down.

The rule of the thumb is that an athlete should maintain a healthy lifestyle.

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Challenges and Opportunities for Women in Indian Sports

The glaring inequalities between women’s and men’s sports reflect the state of India’s sports landscape. For ages, men have been typically seen as torchbearers of sports, while women have been carrying an image of someone who should stay behind doors, and do household chores. Forget about financial disparity, the ratio of men playing sports to women is still heavily in favor of men.

But times are changing fast, India is on a global stage, developing fast, and Indian women athletes are scaling to great heights, with opportunities knocking at their door. Still, their journeys are replete with tales of challenges, not synonymous with men, they have to overcome. Here we highlight challenges and opportunities for Women in Indian Sports.

Challenges Faced by Women in Indian Sports

1. Expectations and Biasness: We don’t need movies to tell us the challenges women face in this country. Especially in sports, which is, to a great extent, seen as a male-only career. Girls are often not encouraged to participate in sports because the society emphasizes getting married and taking care of family rather than considering athletic goals. A lack of support from families, especially in rural areas, ends a promising career.

2. Unavailability of Essential Resources: The stark difference between men and female sports ecosystem in India is the lack of dedicated resources. There are not many training facilities in 2nd and lower tier cities in India that cater to women sports. The rural areas are the worst affected ones, where even simple amenities, such as proper grounds, equipment, and professional guidance, are lacking in abundance.

3. Financial Constraint: For most aspiring female athletes, money is the biggest issue. In a big family, when it comes to supporting the children in sport, boys, almost all the time, wins the battle at home. Then, there’s a matter of sponsorship in women’s sports. Women in Indian sports have to contend with a severe lack of sponsorship deals and endorsement compared to men’s sports.

4. Lack Of Media Coverage: How many times have we seen an Indian woman football player doing an advertisement on TV? Even women cricketers face a lot of discrimination compared to the male counterparts who are held as gods. This is down to media creating perceptions that it’s a male dominated society where role models can only be men. The less media provides exposure to a particular sport, the more stereotypes are encouraged, and ultimately, opportunities for sponsorships decline.

5. Safety Issues: The biggest deterrent for parents in India when it comes to supporting girls in sports is the safety issue. It’s a very sensitive topic, which can’t be ignored at all. Even in the big metro cities female players face a lot of security issues, especially when they have to travel and stay away from home while training. Harassment and abuse cases are often covered up, thus discouraging many parents from allowing their girls to pick sport as a career. There is also the lack of an effective system in solving such concerns.

Also Read: Challenges in Youth Sports Academies In India

Opportunities for Women in Indian Sports

Despite all the challenges and negative points we highlighted, the Indian sports landscape is transforming. Here is a list of positive aspects of the increasing opportunities for women in Indian sports.

1. Rising Role Models: In recent times, we have seen a whole lot of Indian women athletes, such as PV Sindhu, Mary Kom, Mithali Raj, Smriti Mandhana, among others have changed the narrative around women sports in India. Their success at the international stage has proved that gender is no barrier to success. Their stories inspire numerous young girls and make them dream big and pursue sports as a viable career.

2. Government Initiatives: Indian government is also playing a big role in helping women sports. They have launched many initiatives in the country to support women’s sports. Programs like Khelo India and Beti Bachao, Beti Padhao specifically aim to increase the participation of female players. Even in rural SAI centers, arrangements are being improved for women athletes to get quality facilities.

3. Media and Social Media Impact: The rise of social media platforms have also made it easier for female athletes to showcase their talents. It’s easy for female athletes now to get their voice heard and connect with audiences directly. Through social media, women athletes can build their personal brands and share their journeys, ultimately attracting sponsors.

4. Women’s Professional Leagues: The rise of Indian Premier League (IPL) changed the Indian sports landscape forever. The immense success of IPL showed that professional leagues is the way forward. After IPL, Indian Super Leagues (ISL) and Pro Kabaddi League (PKL) were also launched and both teams are hugely successful. Women’s professional leagues are also increasing in numbers. We have Women’s IPL, and Women’s Football League and there are news that Premier Badminton League is likely to be revived in the near future.

5. Education and Awareness: With the awareness of the benefits that come with playing sports – people are encouraging more female to participate and pick sports as a career. Educational institutions are also playing a huge role by offering scholarships and better facilities to female athletes.

Also Read: How Technology can solve communication gaps in Indian sports?

Conclusion

The journey for women in Indian sports is one of resilience and determination, navigating challenges while seizing opportunities. With a growing number of role models earning big sponsorship deals, and new policies supporting women helping change social narrative around women in Indian sports, the future holds immense promise.

The biggest change that India need to see should come at the rural level. Parents should be educated that sports is another career opportunity like choosing an MBA degree. Also, there should be a more robust system when it comes to safety measures for women.

The rise of women in Indian sports is not just a win for gender equality—it’s a testament to the unyielding spirit of those who dare to dream beyond limitations.

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Top 5 Challenges in Youth Sports Academies Today

Home is the first school and the parents are the first teachers, this old adage holds true for every children. What children experience at home and the atmosphere they are brought up, eventually transform into their character and learning. Youth sports academies are no different. They have the power to mold the career of a young and aspiring athlete in both a positive and a negative way. But running a youth football academy in India isn’t without challenges. Here are the top five challenges in youth sports academies in India.

Also Read: Technology In Sports

1. Challenge for Youth Sports Academies: Finance

Everything revolves around money these days. There are no free lunches. Be it school or top companies, earning money is the main objective. This holds true for the youth sports academies as well. They are also in this field to earn money and keep their financial resources afloat. But earning money from running a youth sports academy in India is a big challenge.

Maintaining high-quality facilities, hiring experienced coaches, and providing sports equipment require substantial financial resources. To provide these resources to the athletes, academies need money and that money comes from parents. Talented athletes from low-income families often can’t afford to access these academies as a result.

Lack of sponsorship and government funding is also one of the reasons why youth sports academies in India fail at the grassroot level.

Is there a solution?

Local government should start supporting the academies with the finances.
Academies can reach out to local businesses or corporations for sponsorships and partnerships.
Organizing community fundraising events to help support talented but underprivileged athletes.

2. Challenge for Youth Sports Academies: Inconsistent Coaching Quality

Being someone who has played football in Delhi League, I can vouch for the quality of the coaches at the grassroot level. First point of consideration for academies during the hiring process is often the cost of hiring a coach. They often go with the cheapest one. Some academies even end up hiring a coach without any coaching certificate and some rely on volunteers who may not possess the technical knowledge to guide young athletes.

Like parents at home, coaches play a vital role in shaping the future of a young athlete. If the kids play under the command of a coach who lack the knowledge of coaching, there are high chances that the young kids end up an average player at best.

Is there a solution?

Academies should hire only certified coaches.
There should be an exam for coaches to ensure they are updated with the latest techniques and methods.
Academies should implement a feedback system where athletes and parents can evaluate coaching quality.

3. Challenge for Youth Sports Academies: Finding a balance between Sports & Education

For young athletes in India, there eventually comes a point when they have to choose between academics and sports, and often it’s the former that wins. Sports demand a consistent and significant time commitment from athletes, leaving little room for other activities. Most parents in India are also employed, and they don’t have the time to micromanage their kids with activities outside school. Additionally, societal pressure to prioritize academics over sports can discourage young athletes from pursuing their dreams, leading to athletes leaving the sports academies.

Is there a solution?

Like in Europe, Academies in Indian should provide educational support to young athletes.
Parents should not force their children to choose between academic and sports.
There should be a clear communication between parents, schools, and coaches.

4. Challenge for Youth Sports Academies: No Long-Term Development Pathways

The main issue with the most academies in India is the fact that they work as an independent academies. It’s a totally different setup in Europe, where academies work as a budding ground for bigger clubs. And even if academies are independent, they have tie ups with clubs.

In India, young athletes eventually end up overgrowing the academies. Young children often play in tournaments that normally doesn’t lead to any where. There is no clear pathway for athletes to progress from the academy to professional levels. This lack of direction can demotivate young players and even their parents. As a result, most athletes end up leaving the sport entirely.

Is there a solution?

Parents must choose only those academies that can set up trials with the bigger clubs.
Academies should have a clear pathway for the young kids.
Academies should have curated sports programs for every children.

Also Read: Player development in India

5. Challenge for Youth Sports Academies: Less Focus on Mental Health

Mental health is still a sensitive topic in India. In fact, many parents and even the teachers overlook this subject entirely. But it’s no secret that young athletes feel pressure. This can lead to stress, anxiety, and even depression. We should understand that kids who opt for sports feel pressure from academics as well as from their coaches. This can result in talented athletes to lose interest in the sport altogether.

Is there a solution?

Academies must incorporate mental health professionals into the academy.
Teaching mindfulness, relaxation techniques, and stress management as part of the training curriculum
Young athletes must be encouraged to take regular breaks and emphasize the importance of enjoyment in sports.

Conclusion

Youth sports academies have the potential to shape the future of sports in India. But to achieve that, academies need to follow a clear pathway. Achieving financial sustainability is the biggest motivating factor but improving coaching standards, creating a balance between education and sports as well as prioritizing mental health, academies can play their part in improving the grassroot set up in India. Solving these challenges can pave the way for a brighter future for sports in India.

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How Technology Can Solve Communication Gaps In Sports Teams

Communication is the backbone of success. For a company to become a successful organization, there has to be a clear and seamless communication from the top level to the managers and to the employees. Sports is no different. Whether it’s during a practice session or competitive game, clear communication can make a big difference. But communication gaps remain a challenge in India, especially when the coach is a foreigner. Fortunately, technology is stepping in to bridge these gaps, transforming how sports teams operate.

Why Communication in Sports is Important?

Communication in sports isn’t limited to imparting instructions on the field. It also extends to scheduling practice sessions, discussing strategies and sharing feedback about the performance or it could be about other subjects such as behavior on the field and team unity.

A small misunderstanding – for example, when a player perceives the criticism negatively – can knock the morale of the player and disrupt the rhythm of the team.

Furthermore, as the sports is becoming a global event, with players from different background in the same team, like in the ISL and IPL, speaking different languages, lack of seamless communication can result in confusion, frustration, and eventual lack of cohesion and coordination in the team. That is where technology becomes a game-changer.

Also Read: Why Teams Need More Than Just Talent?

How Technology Can Solve Communication Gaps In Sports Teams

Real-Time Messaging and Collaboration Tools

Imagine if the coach has suggestions to give to a player but has to wait for the team meetings. There’s a strong possibility that the real message may be lost. That problem can be solved using instant messaging tools such as WhatsApp, Microsoft Teams, or dedicated sports apps. They can share real-time updates, strategies, or provide feedback immediately after the game or a practice session. An example would be as follows: the coach would record a video snippet of the game, illustrating the players about their weakness and mistakes in a game.

Language Translation Tools

There is a lot of players from the rural background of India playing in ISL. Most of the coaches are from countries such as Spain. This will be a huge issue for the coach to communicate and pass through his message and recommendation that he has for that player. But the problem can be solved by technology. With the assistance of translation tools like Google Translate or specialized Apps, through the help of AI, all instructions and strategies can reach every player from the coach.

Wearable Technology for Non-Verbal Communication

Tools such as GPS trackers can help coaches track physical metrics. A fitness coach can also keep a track if a player is overexerted during a game. These metrics can help coaches in taking decisions such as taking the player off, substituting them, which can help prevent potential injuries.

Improving performance through Virtual Training Tools

There are many video tools available that can help detailed breakdowns of games, allowing coaches to impart specific instructions to players. Virtual reality (VR) tools can also help players in improving their game. With VR, players can experience game scenarios and understand their roles without being physically present on the field.

Advantage of using technology: Benefits Beyond Communication

Although technology mainly addresses communication gaps, it also brings other significant benefits:

Increased Accountability: When schedules, feedback, and instructions are shared transparently, everyone is held accountable.
Enhanced Morale: Clear communication reduces frustration and fosters a sense of unity.
Improved Efficiency: With less time wasted on clarifying misunderstandings, teams can focus on training and performance.

Challenges of Using Technology

Despite the advantage, using technology comes with a challenge.

Cost: Using technology tools and platforms can be expensive, dissuading smaller teams from using them.
Learning Curve: Not every athlete is tech-savvy. They may need time and training to adapt.
Over-Reliance: Too much dependency on technology can hamper personal interactions between players.

Conclusion

Technology has ensured that communication in sports teams is something that can be trusted with timely updates. The more communication happens in real-time, there are more more chances of players absorbing the core of the message. This also helps strengthen the team cohesion, and keep everyone on the same page.

With technological innovation advancing in the sports world, it is no longer a choice but a necessity to make them a part of the team set up. Using these innovations will eventually allow teams to ensure that their players are not just connected but on track for great performance. After all, good communication off the field leads to good success on it.

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Player Development in India: Why Teams Need More Than Just Talent

India is a country teeming with athletic potential. From cricket and football to badminton, hockey and Lawn Tennis, the country has produced remarkable talents who have made India proud on the global stage.

However, as much as India have the talent, there’s isn’t a ecosystem to regularly convert the potential into the top-class athletes. An area where India can make a huge change is by creating a proper system for the player development.

This involves a more holistic approach that goes beyond finding the gifted individuals and focuses on the nurturing of their physical, mental, and tactical capabilities. Here’s why teams in India need to create a holistic system for the player development to take Indian sports to new heights.

Also Read: Guide to sports nutrition

The Importance of a Structured and Clear Development Pathway

A. Clear Pathway: One of the reason why India is lagging so behind other nations in sports is the lack of structured and clear pathways for players.

Let’s be honest, most aspiring athletes, and even their parents, don’t have clear knowledge about how their precious child can get to the top of the sports, let’s say football. Teams should make it mandatory to counsel parents about the roadmap of the sports, and how enrolling the kid in their academy can help their kid.

B. Hiring Better Coaches At Grassroot Level: Most of the clubs and academies at the grassroot level often end up hiring young coaches who don’t have the necessary and required experience of coaching.

Often this goes unnoticed as parents don’t bother about checking the experience of the coaches. But we know why Arjuna became “The Arjuna” because he was coached by the Great Dronacharya. A great coach can help unlock the great potential in the kid.

C. Better Scouting System: USA and Europe dominate the sports because they have a well-defined systems that identify talent and then provide for step-by-step development.

For example, football clubs in Europe follow systematic approaches, which focuses on young kids’ skills in a particular sport, his fitness, and how he responds to his coach’s instruction in a match.

For India to become a true giant in the world sport, there has to be a better scouting system and a network of coaches that can identify the talent at a very young age.

D. Seamless Transition: India must a kind of model that ensures that the talented players have a seamless transition from grassroots to professional levels. Clubs and academies should encourage programs that equate sports with education, provide mentorship and exposure to competitive environments.

Focus On Physical Development

A. Access To Better Facilities: Playing the sport at an early age may be the start of a player’s journey, but physical development is the bedrock for sustaining success.

Most Indians, more so the low-tier city players, do not have access to even the most basic facilities, let alone the scientific training methods that are prevalent in Europe’s modern and advanced sports system.

If academies in India can ensure to bring an end to this perpetuating situation and offer better practicing conditions for the budding athletes, then we may witness the continued production of good players in India.

B. Improving Physical conditioning: Young players should also be encouraged to build strength, endurance, and flexibility from early age. Methods to prevent injuries should be practiced since an early age. In addition, teams are better off crafting curated training plans specific to an individual player’s needs.

Focus On Mental Conditioning

A. Developing Resilience: At the very top level, there isn’t much difference between the players. But what separates the winners from the losers is the resilience, players’ never-give-up attitude even in the face of a defeat. Remember Liverpool’s unthinkable 4-0 win over Barcelona in the semifinal of the Champions League in 2019. Liverpool managed to overcome a huge deficit because their players showed more resilience and mental toughness in the 2nd leg.

Teams and coaches should put more focus on mental toughness. With right education, our players can perform better in high-pressure situations. For sure, this is the least exploited aspect of player development in India.

B. Teaching Kids To Accept Criticism: From accepting criticism to their failure, athletes face a series of psychological pressure in their career. Preparing the young athletes to accept failure and accept criticism in a positive way can help them navigate the tough phase in their career.

Mental conditioning should be a part of sports curriculum in even the lower level leagues. Hiring better sports psychologists can be helpful for the players to build confidence, focus, and resilience.

Grassroots Investment: The Need for Infrastructure

A. Basics of development: India needs better infrastructures at the grassroots level to provide young players with good facilities, coaching, and competitions. Most lower-tier cities in India don’t even have proper grounds for young kids to train and develop the skillset. Teams with bigger infrastructure and better purse should also start investing in the small cities and villages.

B. Encouraging Investment: Organizations, governments, and corporate entities can also provide solution by establishing training centers, scouting programs, and funding schemes for identifying young talent in the remoate areas of India.

The Bigger Picture: Building a Winning Culture

The whole thing Player development in India is not just about becoming better athletes but about creating a winning culture. The better the training, the more skilled, the more adaptable, and the more team-oriented the players become. It all start with the team and the culture the young athlete is introduced at an early age.

If teams start investing in better coaches and take other important aspects such as mental conditioning and physical development with seriousness, there’s a very strong chance of seeing an Indian playing for top European clubs like Real Madrid, Liverpool, or Barcelona. And imaging the sight of an Indian tennis player lifting the Grand Slam.

Conclusion

There’s no dearth of talent in India. But the talent without access to proper playing conditions is likely to end up an average player at best. True success lies in developing that talent with a holistic player development system. Teams and academies should leave no stone unturned in improving the on-field skills – be it physical, mental, and tactical aspects of play-investing in grassroots infrastructure.

Better coaches are required who can unlock India’s remarkable sporting potential. It’s time to act now. Bringing the right kind of focus to player development in India, the nation can go from being a nation of raw talent to one of sustained sporting excellence.

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5 Essential Drills Every Cricketer Should Master

Cricket is a sport where you must enhance your skills with sheer practice. To get perfection, you have to train and train hard. Professional players not only rely on practice but also take their training to the next level by including some drills. In this post, we have come up with 5 of some of the most intense drills that will help you enhance your game and take it to the next level. So without any further ado, let’s get on with 5 Essential Drills Every Cricketer Should Master.

Forward and Backward Defense Drill

One of the first and foremost drills every batter should perform is the forward and backward defense drill.

Purpose: To develop a proper defensive technique.

How to Perform: Have someone bowl at you or take the help of a bowling machine. While batting, try to reach the ball by stepping forward for a forward defense and moving backward for a backfoot defense. The bat should always be straight while meeting the ball. Try to play the ball close to the body.

Catching Drill

Fielding and catching is perhaps the most essential part of cricket. One should go for catching drills to perfect both flat and high catching.

Purpose: To improve hand-eye combination while catching.

How to perform: Use a leather ball and start with easy catches by throwing the ball against the wall from different angles.- This will help in improving flat catches. For high catching, go to an open ground and throw the ball up in the air as far as you can. Judge the ball and try to catch it.

Drill for Running between the Wickets

Running between the wickets is another important drill for every batter. Here’s how to perform this drill.

Purpose: Doing this will improve fitness, awareness, and communication with your partner.

How to Perform: To perform this drill, you need a 22-yard distance with stumps on either side. Now, practice a sprint with your partner and focus on quick calling, sharp turns, and calling ‘yes,’ ‘no,’ ‘wait,’ ‘two,’ etc.

Also Read: All About Essential Strength Training Equipment

Throwing Drill for Direct Hits

This drill includes accurate throwing from the boundary line and hitting directly on the stumps from a certain fielding position.

Purpose: To hone direct hit accuracy and throws from the boundary line.

How to Perform: Place a stump or a target on the ground and try to throw the ball on the target from different angles. Focus on the body shape while throwing arm positioning and while doing so, the throw’s strength matters the most.

Target Bowling Drill

The target bowling drill is the most important drill for every bowler. Target bowling helps in bowling accuracy and consistency.

Purpose: To boost consistency, endurance, and accuracy in bowling.

How to Perform: To perform this drill, you need a set of stumps and try bowling on a consistent basis. Try bowling on the stumps or set up some marks where you are trying to improve and focus. For example: wide line yorkers, short-pitch bowling, good length deliveries, etc. Setting a marker on the pitch will help you a lot with your lengths.

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Top Sports Tech Startups in India

Much like the USA experienced in the 90s and early 2000s, India is witnessing a string of many startups. If a problem exists in India, there probably is an app addressing it. Sports isn’t exempt from this phenomenon. Dream11 set the tone for sports startups with great success, with the company now a Fortune 500 entity.

There are numerous other start-ups with a vision of developing India’s sports ecosystem. Start-ups are making use of technology to enhance the performance of athletes, engage fans, and manage data. Solutions to grassroots problems are also being found through start-ups. Here is a glimpse of some of the top sports tech start-ups in India, which are transforming the sports ecsystem in India.

1. Sports Tech Startups – SportsApp

SportsApp was founded in 2018 with the sole aim of creating a platform for connecting athletes, coaches and sports enthusiasts. Just like Twitter or other social media platform, this is a networking platform, specially designed for people with sports background.

This app allows aspiring athletes in finding opportunities, build portfolios, and get noticed by professional teams. The in-build suggestions feature for improvement is managed with the help of AI which helps players to work on their weakness.

Funding: So far, the company has raised over 3,47,000 dollars in seed funding across six rounds.

2. Sports Tech Startups – Hudle

Founded in 2015 by three sports enthusiasts – Suhail Narain, Arjun Singh Verma, and Sonam Taneja – Hudle is a sports tech startup that makes it easy for sports enthusiasts to book venues, find tournaments, and create local sports communities. This app aims to make sports more accessible and organized for general public, and urges a healthier lifestyle among urban populations.

Funding: Hudle has raised more than INR 7 Crores in funding up until now.

3. Sports Tech Startups – Fittr

Fittr offers in-depth progress tracking for its users, and keep track on metrics such as weight changes, body fat percentage, and workout performance.

Fittr, was originally launched as a fitness platform, but it has now expanded towards sports-specific training programs. The app offers AI-driven training plans, nutritional advice, and expert coaching for athletes across various disciplines. Fittr’s community-driven approach encourages users to share progress, challenges, and success stories, creating a close-knit environment for its users. What sets this app apart is its easy-to-use features which is helping even the most amateur person to achieve peak health.

Funding: The company has completed one round of seed funding, around ₹280,000,000.

4. Sports Tech Startups – KheloMore

KheloMore bridges the gap between grassroots and professional sports by directly associating a young athlete with a certified coach, academies, or sports infrastructure.

This network allows parents and students to find current, safe training programs in cricket, football, tennis, and many other sports. It also brings in data analytics to track the development of the athlete through app’s in-built features. KheloMore is thus solving much of India’s sports issues at the grassroots level. This app has more than 1 Lakh download on Android devices.

Funding: As per reports, KheloMore app has raised around $2 Million in Funding.

5. Sports Tech Startups – Sporjo

Sporjo has brought the limelight to the less-discussed off-field career opportunities in India. Beyond the playing field, there isn’t a clear pathway for the students about making a career in the sports. This is where Sporjo comes in.

They offer Career Guidance, mentorship, and placement services to the students seeking to make a career in the sports domain. The platform uses AI match making candidates with job opportunities in sports management, coaching, analytics, and other domains. Candidate preparation is done through the personalized assessments and training modules to be fit for roles in this competitive industry.

Funding: Sporjo is reportedly valued at INR 70 Crores and has raised around INR 14 crores so far.

6. Sports Tech Startups – Str8bat

Data-Driven Cricket Coaching Str8bat is an IoT (internet of things) based startup, catering to cricket lovers. Smart sensors attached to the cricket bats get data on batting angles, speed, power, and technique.

Str8bat really gives that real-time feedback that makes it possible for the players to understand their game better, along with analysis of their performance and identifying their weaknesses. Str8bat has made quite an impression as a result of its focus on balancing traditional sports with the advanced technology aspect. The company has created a lot of buzz across media for its innovative approach to involve tech into sports.

Funding: Till October 2024, sports tech startups, Str8bat, has raised around $3.5 Million in Series A Funding.

7. Sports Tech Startups – Playo

Playo is another notable sports tech startup in India that is creating a lot of waves. Playo is unique to some extent as it caters to almost every sport.

Be it for a tennis match, joining a local football team, or getting access to the nearby sports facilities, the app has something for almost everyone. In addition, the app also incorporates performance tracking, event management, as well as boasting social features that facilitate interactions amongst sports enthusaists. Being multi-sport in its orientation, Playo creates a feeling of community for players across India.

Funding: As per reports, sports tech startup Playo has raised around $500,000 in funding.

8. Sports Tech Startups – Rooter

Unlike other sports tech startups, which focuses strictly on athletes playing, Rooter is that one platform which has been built for fans. At its core, the idea behind the platform is to merge gaming and live sports interactions on one platform. Users get to enjoy live scores, match predictions, quizzes, and even streaming options on this platform. Rooter’s incentive-based approach-approach like rewards, leaderboards, and virtual trophies for customers helped the company grow a robust customer base. The innovative approach allows fans to stay connected beyond the traditional consumption of sports. Sports consumption has become interactive and joyful.

Funding: This sports tech startup has raised around a massive $16M in funding.

The Future of Sports Tech in India

This is the saga of India’s promised sports tech sector. Innovations in AI, IoT, big data, and blockchain are driving the increase in growth for this sector as these new-age startups bring about a new wave of entrepreneurship. The new-age startups are not just changing the way games are played, consumed, and governed but also impacting significantly upon the whole sports ecosystem, from grassroot to the very top level. For India to become a world sports giant, sports tech starts-ups will have to play an important role in developing talent, enhancing performance, and transforming fan experiences. These sports techs companies don’t just change the game – they have the power to rewrite its rules.

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Which teams have won the PKL trophy on multiple occasions?

Pro Kabaddi League has been entertaining Kabaddi fans all around the globe since 2014. The league has been a favorite among all Kabaddi heads and has grown in stature. 10 seasons have been done and dusted, and we have witnessed 7 different winners. These seven winners include Jaipur Pink Panthers, U Mumba, Patna Pirates, Bengal Warriors, Bengaluru Bulls, Dabang Delhi, and Puneri Paltan. However, out of these seven winners, only two teams have managed to get their hands on the title twice, i.e., Patna Pirates and Jaipur Pink Panthers.

In this post, we will discuss the history and journey of the Patna Pirates and Jaipur Pink Panthers, who have held the PKL title multiple times.

Also Read: Players with the most tackles in PKL

Patna Pirates (3-time Champions)

Patna Pirates are the most successful franchise in the history of Pro Kabaddi League. The Pirates won the elusive title in January 2016 for the first time by defeating the defending champions, U Mumba.

Later in the same year, Pirates defeated the inaugural champions Jaipur Pink Panthers (June 2016) to claim the elusive title for the second time. They became the first-ever team to win the league twice in the same year.

Pirates carried their momentum to complete a hattrick of title wins by defeating Gujarat Fortune Giants in the following season in 2017.

Players like Manpreet Singh, Pardeep Narwal, Fazel Atrachali, etc., played a quintessential role in setting the legacy of Patna Pirates and were the prime architects of the team’s success.

Seasons	Total	Wins	Losses	Tied	% Win	Position
Season 1	16	8	6	2	56.25%	3rd place
Season 2	16	7	8	1	46.88%	4th place
Season 3	16	12	2	2	81.25%	Champions
Season 4	16	12	4	0	75.00%	Champions
Season 5	26	14	7	5	63.46%	Champions
Season 6	22	9	11	4	50.00%	Group stage
Season 7	22	8	13	1	38.64%	Group stage
Season 8	24	17	6	1	72.92%	Runners-up
Season 9	22	8	11	3	36.36%	Group stage
Season 10	24	12	9	3	50.00%	Semifinals

Jaipur Pink Panthers (2-time Champions)

Jaipur Pink Panthers is the second most successful team in PKL history. They have claimed the title twice in 2014 and 2022. Jaipur’s first PKL title win came in the inaugural season, i.e., 2014 under the leadership of experienced defender Navneet Gautam. Players like Jasvir Singh, Maninder Singh, Rajesh Narwal, Ran Singh, and skipper Navneet Gautam were pivotal in taking Jaipur Pink Panthers to title glory.

The Pink Panthers had to wait for 8 long seasons to claim their hands on the PKL title for the second time in PKL history. Under the inspirational leadership of Right Cover specialist Sunil Kumar, Jaipur Pink Panthers claimed the elusive title for the second time. Raider Arjun Deshwal was the lynchpin for the Pink Panthers in the season, as he ended the season with the most raid points. Besides Arjun, Ankush Rathee, Sunil Kumar, and Reza Mirbagheri also played a pivotal role in Jaipur’s success.

Seasons	Total	Wins	Tied	Losses	% Win	Position
Season 1	16	12	1	3	75.00%	Champions
Season 2	14	6	1	7	42.86%	Group stage
Season 3	14	4	2	8	28.57%	Group stage
Season 4	16	9	1	6	56.25%	Runners-up
Season 5	22	8	1	13	36.36%	Group stage
Season 6	22	6	3	13	27.27%	Group stage
Season 7	22	9	2	11	40.91%	Group stage
Season 8	22	10	2	10	45.45%	Group stage
Season 9	24	17	1	6	70.83%	Champions
Season 10	23	16	3	4	69.56%	Semifinals

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Which players have the most tackle points in the history of PKL?

Pro Kabaddi League is a household name today. It is one of the most popular sporting leagues in the country and has grown its stature over the years. Pro Kabaddi has gained popularity due to its prolific Raiders and extraordinary Defenders.

Both facets of the game have their own significance in the game. However, when it comes to winning the league, Defenders are the ones who have to step up for good. In this post, we have come up with a list of 5 players who have the most tackle points in PKL history. So, let’s check out, which players have the most tackle points in the history of PKL?

Also Read: Players defying age in PKL

Fazel Atrachali (Left Corner)

The first name on this list is Iran’s National Kabaddi Team skipper Fazel Atrachali. Fazel is one of the most decorated defenders in PKL history. Having garnered 517 tackle points from 180 matches, the Iranian has been at the top of the mountain with no one nearing him and continues to grow with leaps and bounds. Having commenced his PKL career in 2015 with U Maumba, Fazel has gone on to represent teams like Gujarat Giants, Patna Pirates, Puneri Paltan, and Bengal Warriorz in a career spanning over 9 years. As of now, Fazel is leading the Bengal Warriorz in season 11 of PKL.

Matches	Total Tackles	Total Tackle Points	High 5s
180	899	517	31

PO Surjeet Singh (Right Cover)

Experienced Right Cover defender Surjeet Singh makes it to the second spot on this list. It was the 2016 season when Surjeet made his PKL debut for Puneri Paltan and made the league his own. After Puneri, Surjeet represented teams like U Mumba, Bengal Warriorz, Tamil Thalaivas, and Telugu Titans. Surjeet is currently trading his ploy for Jaipur Pink Panthers and has accumulated a total of 427 tackle points from 159 matches in PKL history. Check his PKL stats below.

Matches	Total Tackles	Total Tackle Points	High 5s
159	880	427	34

Manjeet Chhillar (All-rounder)

It’s a rare sight to see an all-rounder making the list of most tackles in PKL history, but Manjeet Chhillar is a different beast. Having played 132 PKL games, Chhillar has 392 tackle names to his name. He isn’t active today as he last represented Dabang Delhi in 2021-22 and played a pivotal role in helping Delhi claim their first-ever PKL trophy. Check Manjeet Chhillar’s PKL numbers below.

Matches	Total Tackles	Total Tackle Points	High 5s
135	746	391	25

Nitesh Kumar (Right Corner)

Standing at the 4th position on this list is Nitesh Kumar. Right Corner specialist Nitesh Kumar holds the record of being the only defender in the league’s history to claim 100 tackle points in a season. Nitesh achieved this feat in only his second season, i.e., the 2018 season, while playing for UP Yoddhas. Having commenced his career in 2017 for UP Yoddhas, Nitesh represented the side till 2023 and currently plays for Bengal Warriorz. The Right Corner specialist has 372 tackle points to his name from just 139 matches. Check his PKL numbers below.

Matches	Total Tackles	Total Tackle Points	High 5s
139	699	371	23

Sunil Kumar (Right Cover)

The final name on this list is the current U Mumba skipper Sunil Kumar. An experienced defender and a fabulous skipper, Sunil holds the record for most wins as a captain in PKL history. Sunil commenced his PKL journey with Patna Pirates in 2016 but featured in only a solitary game. The following year, Sunil was called up by Coach Manpreet Singh to Gujarat Giants where he gained all his accolades. Having featured for 8 consecutive years since his debut in PKL, Sunil has accumulated 364 tackle points from 149 games and currently leading U Mumba in season 11 of Pro Kabaddi League.

Matches	Total Tackles	Total Tackle Points	High 5s
149	689	364	20

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Essential Strength Training Equipment Every Athlete Needs

Besides practicing their sport, an athlete must include strength training in their daily routine to reach their maximum capacity. Good equipment aids in the improvement of performance and increases resilience which leads to less chance of picking up an injury. But picking up a good equipment could be a tedious task as every muscle require different equipment.

For example, adjustable dumbbells and kettlebells are excellent for strength-building versatility, Resistance bands and weighted jump ropes are necessary for endurance and flexibility. High quality workout bench and power cage are designed to ensure safe and effective lifting routines. Recovery tools such as foam rollers, among others, help in muscle recovery to prevent burnout.

Every equipment deals with the specific fitness aspect. While training with good equipment, an athlete can always be at peak performance. Here’s a list of Essential Strength Training Equipment Every Athlete Needs.

1. Adjustable Dumbbells

How adjustable dumbbells can help improve an athlete’s fitness?

The dumbbell can be transformed into a barbell using the connecting bar, while the push-up bars can convert it into a kettlebell. Its adjustable design allows the weights to range from 2 to 28 kg. The innovative adjustable weight system lets you gradually increase resistance over time, eliminating the need to purchase additional weights.

SportSutra Recommends: Burnlab 6 in 1 multifunctional weight training kit

Convertible Features: It can be converted into a barbell and the push-up bars can be turned into a kettlebell.
Adjustable Weight: Weight can be adjusted from 2 to 28 Kg.
Better Safety Measures: Diamond knurled and non-slip grip with thickened nuts ensure better safety.
Multifunctional: Multi weight options means, no need to buy additional weights.

2. Kettlebells

How Kettlebells can help improve an athlete’s fitness?

Adding Kettlebells into the training program, an athlete can gain strength, power, postural coordination and endurance. Kettlebell training is a versatile and effective method for enhancing athletes’ performance across various sports.

SportSutra Recommends: Flexnest The Flexikettle 7-In-1 Adjustable Weight Kettlebells

Adjustable Weight: 1 kettlebell with 7 different weights adjustments.
Easily adjustable plates: the FlexiKettle weighs 5 lbs without plates and reaches 20 lbs when all plates are added.
Better Grip: Comes with an ergonomic handle, allowing better safety.

3. Resistance Bands

How Resistance Bands can help improve an athlete’s fitness?

Resistance bands are versatile. If used on a consistent basis, they can have a significant impact on an athlete’s fitness by improving strength, flexibility, and endurance. They target specific muscles, support recovery, and provide effective, low-impact training for all skill levels.

SportSutra Recommends: Fashnex Premium 11 pcs Resistance Band set

Portable: Comes with a convenient pouch, making it perfect for travel.
Versatility: Can be used independently or in any combination with a maximum resistance level of 100 lbs.
Suitability: From young athletes to experienced coaches, anyone can use it.

4. Weighted Jump Ropes

How Weighted Jump Ropes can help improve an athlete’s fitness?

Weighted jump ropes can play a big role role in improving an athlete’s fitness. They can improve coordination, and build strength. They can increase agility, stamina, and can help in building muscles.

SportSutra Recommends: FittyFlux 1.2 Kg Weighted Jump Rope

Super Performance: Polyester weighted roped, engineered for superior durability and performance.
More output: 10 minutes of training with this rope equals 30 minutes of running.
Better Quality: Made with polymer synthetic fiber which is the perfect material for heavy jump ropes.
Versatility: Can be used anywhere – be it at home, the gym, or the office.

5. Adjustable Workout Benches

How Adjustable Workout Benches can help improve an athlete’s fitness?

Adjustable workout benches can be game-changer for athletes, as they offer versatility in strength training. They can be adjusted for incline and decline positions. Using them can help in targeting different muscle groups, improving strength, stability, and overall fitness performance.

SportSutra Recommends: Flexnest Commercial Grade Adjustable And Foldable Gym Bench

Enhanced Exercise Options: Can be used with resistance bands.
Durable and Comfortable: Made with high-quality PU leather, offering both durability and comfort.
User-Friendly Setup: Easy to set up as it comes with clear assembly instructions.
Super Built Quality: Robust frame with a flat 250 kg weight capacity.

6. Power Cages

How Power Cages can help improve an athlete’s fitness?

Power cages provide athletes with a safe and effective way to indulge in heavy lifts, such as squats and bench presses. Including power cages in training manual can improve strength, stability, and can also help in muscle development. They can also minimize injury risks.

SportSutra Recommends: BULLAR Power Squat Rack Heavy-Duty Adjustable Frame, Power Cages

High-Quality Material: Super built quality that provides extra stability and support for up to 500 lbs.
Anti Rust: Powder coated finish that prevents rusting.
Multi Functionality: Features 2 barbell storage racks and supports various exercises like squats, presses, and overhead lifts.
Better Safety: Provided better safety measures as it is made with high-quality metal nuts with non-slip washers.

7. Foam Rollers and Recovery Tools

How Form Rollers and Recovery tools can help improve an athlete’s fitness?

Foam rollers are amongst the best recovery tools that an athlete can include in his post-match recovery. They can enhance an athlete’s fitness by improving muscle flexibility, reducing soreness and can minimize the risk of muscle cramp. They boost circulation and prevent injuries for optimal performance.

SportSutra Recommends: Adofys 5-in-1 18″ Large Size Foam Roller Kit with Muscle Roller

Soft Surface: Ergonomic design massages muscles, boosts circulation, eases soreness, stiffness, and supports rehabilitation.
Massage Stick: Six dotted segments relieve muscle pain and fatigue effectively.
Superb Quality: High-quality durable roller made with soft and superb elastic material.
Best for post work-out: Helps in recovery post work out. Avoids injury and improves range of motion.

8. Plyometric Boxes

How Plyometric Boxes can help improve an athlete’s fitness?

Plyometric Boxes can have multiple impact on an athlete’s body. They can help in building calves and thighs and boost lower-body strength, support high-intensity training. They can also develop quick reflexes essential for peak athletic performance.

SportSutra Recommends: Lifelong Polypropylene Adjustable Home Gym Exercise Fitness Stepper

Cardiovascular Health: Improves cardiovascular health. Work wonder in blood circulation.
Super Quality: Made with non-stick, non-slip material.
Weight Capacity: This stepper can absorb up to 200kg weight capacity.

9. Sandbags

How Sandbags can help improve an athlete’s fitness?

Sandbags enhance an athlete’s fitness by improving strength, stability, and endurance. Athletes can use sandbags during running, or while doing workouts. They target core muscles, supports dynamic movements for versatile, effective training sessions.

SportSutra Recommends: De Jure Fitness Ankle Weight Set

Good Quality: Made from skin-friendly polyester material.
Better Cushioning: Comes with an additional layer of cushioning, providing comfort while working out.
Adjustable Straps: Straps can be adjusted to suit the athlete’s comfort.
Easy To Use: Incredibly versatile and can be used for a variety of workouts.

10. Battle Ropes

How Battle Ropes can help improve an athlete’s fitness?

Battle ropes are no ordinary jumping ropes. They can improve an athlete’s fitness, strength, and power. They engage multiple muscle groups, enhance coordination, and provide a high-intensity, full-body workout ideal for building stamina.

SportSutra Recommends: FirstFit Premium Workout Battle Rope for Core Strength Training Rope

Portability: Can be used anywhere, either at home or at the office.
Superb Quality: Heavy jump rope with durable fiber, soft handle, and reliable performance.
Suitability: Can be used by people with no experiences level.
More Effective: Heavy jump rope is more effective than ordinary skipping rope.

11. Weighted Vests

How Weighted Vests can help improve an athlete’s fitness?

Weighted vests enhance an athlete’s fitness by increasing workout intensity, building strength, and improving endurance. They add resistance to exercises, boost calorie burn, and enhance overall performance for advanced training results.

SportSutra Recommends: Nasmodo Weighted Vest 10 kg Adjustable for men.

Comfortable Material: The vest features breathable mesh, soft cotton lining, and sweat-absorbing comfort.
Adjustable Weight: Weighted vest with 32 pockets for adjustable weight and even distribution.
Multi exercise options: Improves strength training, stair climbing, running, and exercises, boosting strength and flexibility.

Conclusion

Besides practicing sports, an athlete also needs to build strength and stamina to withstand the demands of the sport. From lifting weights to swimming or using the equipment mentioned above, each exercise has a different impact on the athlete. The equipment we mentioned can have a significant impact only if used with discipline.

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