Himanshu Sharma, Author at SportSutra

Top 5 Cricket Academies in India for Aspiring Players

You can always find kids playing cricket in every nook and corner of India. That’s passion for the sport in the country which has evolved as cricket’s biggest talent factory, all thanks to numerous academies dedicated to nurturing young talent and helping them hone skills.

In the last decade or so, Indian cricket and players have seen plenty of success, and more success could be on the horizon. Much of it can be credited to exceptional player development systems, training programs, and state-of-the-art facilities at cricket academies.

Among these cricket training centers, we’ve picked premier cricket academies that stand above the rest.

1. Karnataka Institute of Cricket (KIOC), Bangalore

Karnataka Institute of Cricket (KIOC) has made a reputation for its unwavering commitment to cricket training. Established in 1997 by Irfan Sait, the academy is open 15 hours a day offering pupils of various age groups and skill levels a comprehensive training program throughout the year.

Key Features

Extensive Facilities: The modern academy has six bowling machines and 30 fully covered nets with diverse surfaces (cement, turf, artificial turf, and coir matting). Besides, there are two indoor nets for adverse weather conditions.
Advanced Technology: The coaching programs make use of new-age technologies such as Quintic video analysis software, PitchVision Video Analysis System and speed check radar to analyze and improve player performance.
Amenities: Among other amenities for the trainees include night coaching under floodlights, hostel accommodations, and dedicated support staff (fitness trainers, nutritionists).
Competitive Exposure: The academy participates in several all-India tournaments across various age categories to provide budding cricketers with an invaluable match experience.

Notable Alumni

Robin Uthappa
Manish Pandey
Mayank Agarwal
Karun Nair

2. VB Cricket Academy, Chennai

VB Cricket Academy in Chennai is renowned for nurturing young talent through specialized coaching programs.

Key Features

Age-Specific Training: The academy puts emphasis on coaching sessions for children aged 6 to 19 that are focused on developing fundamentals of cricket.
Modern Methods: The training center has embraced modern techniques and technologies like video analysis sessions, practice with bowling machines, and tech-based drills.
Holistic Development: At AV Cricket Academy, the focus is on overall holistic development – physical fitness, mental conditioning, and regular match practice on turf wickets.

Notable Alumni

Murali Vijay
Abhinav Mukund
Anirudha Srikkanth
Vijay Shankar
Washington Sundar

3. Vengsarkar Cricket Academy (VCA), Mumbai

The Vengsarkar Cricket Academy (VCA), established in 1994 by former Indian captain Dilip Vengsarkar, has helped shape the careers of numerous International cricketers.

Key Features

Comprehensive Training: Rather than one skill or aspect of the game, the coaches make sure that all facets of cricket (batting, bowling, fielding) and mental conditioning are trained well.
Experienced Coaching Staff: The academy is home to seasoned coaches, including Dilip Vengsarkar himself. The quality mentorship and guidance go a long way in helping budding cricketers.
Competitive Exposure: The exposure at the cricket academy is excellent. The center participates in several domestic and international tournaments around the year to give players a taste of competitive cricket.

Notable Alumni

Ajit Agarkar
Yuvraj Singh
Manan Vohra
Suryakumar Yadav
Shreyas Iyer

4. L. B. Shastri Cricket Academy, Delhi

The L. B. Shastri Cricket Academy in Delhi is one of the most cricket training institutes in India. It was founded in 1996 by Sanjay Bharadwaj.

Key Features

Structured Coaching Programs: The focused training programs are the USP of this academy. These programs include the development of technical skills, physical fitness, and mental toughness.
International Exposure: The academy sides travel across India and overseas for various tours to expose trainees to different pitch and playing conditions.

Notable Alumni

Gautam Gambhir
Amit Mishra
Unmukt Chand
Nitish Rana

5. Sonnet Cricket Club, Delhi

Sonnet Cricket Club is one of Delhi’s most prestigious cricket academies. It was established in 1969 by the late Tarak Sinha.

Key Features

Technical Proficiency: One of the key aspects of cricket coaching at Sonnet Cricket Club is the focus on detailed technical analysis to help players work on their techniques to get better and better.
Mentorship: Mentorship on a personal level and regular counseling /feedback is one of the integral parts of coaching programs to support players in overcoming challenges and improving performances.
Competitive Opportunities: There are plenty of competitive opportunities for the academy players. The budding cricketers and teams participate in various tournaments and matches across India and abroad to gain valuable experience.

Notable Alumni

Virender Sehwag
Rishabh Pant
Shikhar Dhawan
Ashish Nehra
Aakash Chopra
Anjum Chopra

Frequently Asked Questions (FAQs)

What is the ideal age to join a cricket academy?

Answer: Most cricket academies in India accept players as young as 6 years old. However, you can start at any age if you are dedicated and willing to train hard.

How do I choose the best cricket academy in India?

Answer: The best academies have experienced coaches, state-of-the-art training facilities, regular match exposure, and a track record of producing successful players. Look for these criteria before enrolling in a cricket coaching institute.

How much does cricket coaching cost in India?

Answer: The fee for cricket academies in India can vary. The best institutions charge around INR 1,00,000 per year with modern facilities. Based on facilities and amenities, the cricket coaching fee can be less or more.

Can I join a cricket academy without any prior experience?

Answer: Yes! There are plenty of beginner-level cricket training programs at most academies. You can start with those, learn the basics, and kickstart your career.

How long does it take to become a professional cricketer?

Answer: To become a professional cricket, it may take a few years. It all depends on individual skill, training intensity, work ethi,c and opportunities.

Do cricket academies guarantee selection in competitive cricket?

Answer: No! The role of cricket academy is to prepare a player for competitive cricket. It does so by providing high-quality training and match exposure.

Do cricket academies have scholarship programs for talented cricketers?

Answer: Yes! Some academies and cricket institutions offer scholarships to exceptionally talented players.

How to Build Endurance for Long Innings

Cricket is a skill-based game where you need to hone your batting, bowling and fielding skills. At the same time, endurance is key to thriving in this sport where one needs to be out on the field for extended periods.

Cheteshwar Pujara’s record-breaking 525-ball inning against Australia in Ranchi in 2017, the longest innings for India in International Cricket, is a prime example of what is needed for a long innings. Let’s look at key takeaways from the marathon knock.

1. The physical resilience is the first and foremost. In other words, the physical endurance to bat long.

“I never thought I would play so many balls, but once I was in, I knew I had to bat long to reach close to their total,” Pujara remarked after his marathon innings.

The batsman was clear of the physical demand of the long innings.

2. The hallmark of any successful batsman aiming to thrive in Test cricket is mentality or mental toughness.

“I do get tempted to hit in the air, but you have to look at the bigger picture. There was a situation when we couldn’t afford to lose another wicket, so I had to restrict myself,” Pujara admitted.

Cheteshwar Pujara, during his marathon innings, demonstrated sheer determination, discipline and focus.

3. Nutrition, hydration, and rest are among other key aspects to build endurance for long innings. The human body can function at its best when the nutritional needs and recovery are well taken care of.

“You get fatigued by playing such long innings. I do get tired, but I have been working hard on my fitness, and I focus on my diet,” said Pujara after the monumental knock.

Pujara stressed on the key role of diet and nutrition.

Now, let’s discuss the physical, mental, and strategic to build endurance for long innings.

Building Physical Endurance

To develop physical endurance, cricketers need to focus on cardiovascular fitness, muscular strength, and recovery strategies.

Cardiovascular Fitness

Cardiovascular fitness enables batsmen to run tirelessly between the wickets and stay physically active for extended periods. Here are a few activities that will help you improve your cardiovascular fitness.

Interval Training: Combine high-intensity sprints with low-intensity runs. Do these alternately.
Long-Distance Running: A 5–8 km run at a moderate pace twice a week can help build a strong aerobic base.
Match Simulations: Try batting for extended periods of time, like a match simulation. It will help train and condition the body for real-time scenarios.

Strength Training

A batsman must have a strong body for stable footwork, movement, and powerful shot execution. This comes from strength training.

Compound Movements: Activities like squats, deadlifts, and bench presses in the training regimen help build the core strength required for long innings.
Core Workouts: Exercises like Planks, Russian twists, and hanging leg raises help improve balance and stability.
Endurance-Specific Reps: Weight training for a longer period, using lighter weights with higher reps (12–15 per set) may help build stamina.

Recovery and Rest

Sometimes in the passion to get better and better, we allow recovery and rest to take a back seat. Training and performance can take a toll on your body and often leads to fatigue and diminished performance. Here’s how to plan your recovery and rest.

Active Recovery: Post-match or training recovery sessions should feature activities like stretching and light yoga. This helps prevent stiffness and brings the body to rest from intense workouts.
Hydration: We lose a lot of energy, sweat, and body fluids while on the field and during training. Ensure that you drink plenty of water and electrolyte-based drinks during activity and after to prevent dehydration.
Sleep: 7–9 hours of sleep every day is a requisite for muscle repair.

Improving Mental Toughness

The mentality is what separates a good player from a brilliant player. Sports are as much about mental resilience as it is about physical strength. Here’s how to train your mind.

Focus and Patience

Break the Innings into Phases: When training or batting in a match, don’t think too far ahead. Break down the innings to smaller goals, like the next 5 overs or reaching the next break. Thinking too far ahead may put you under too much pressure.
Develop Routine to Switch On/Off: Several great batsmen suggest that they have an On/Off switch that helps them focus. You can make a pre-delivery routine to Switch On. It could be like tapping the bat or taking a deep breath before the delivery. This will help avoid distractions and you will remain unflustered under pressure.

Manifest getting out of the situations

Unlock the power of manifestation or visualization. Visualize how you would overcome challenges during an innings, play shots to difficult bowlers, tackle tricky pitch conditions, etc. This will come in handy somewhere to improve confidence and performance.

Nutrition and Hydration for Sustained Performance

“You are what you eat” sounds cliché but holds true. Food is the fuel for the body. It should be chosen aptly and in optimum quantity for enduring long innings in cricket.

Pre-Match Nutrition

Carbohydrates: The body requires high-quality carbs before a match or workout. Focus on a blend of whole grains, fruits, and vegetables for sustained energy.
Proteins: Include protein-rich sources like chicken, fish, or lentils to aid muscle recovery.

During the Innings

Light Snacks: Cricketers are often seen eating energy bars or bananas on the field during breaks to keep up their energy levels.
Hydration: Water replenishment or electrolyte-rich fluids helps combat dehydration bouts and cramps.

The Bottom Line

Like any other sport, building endurance in cricket requires a combined approach of physical fitness, mental toughness, nutrition, and strategy. There are certain cricket-based strategies too, including understanding the match scenario, building partnerships, and adapting to challenging conditions. In a nutshell, it is all about how you prepare ahead. Hope these lessons, techniques, and takeaways will help you build the endurance that you are looking for in your cricketing journey.

Frequently Asked Questions (FAQs)

What type of fitness training is best for cricketers?

Keeping the demands of cricket in mind, the players can benefit from a combination of strength, endurance, agility, and flexibility training. Activities like sprinting, weightlifting, and agility drills can help cricketers take their game to the next level.

What are some specific foods to boost a cricketer’s performance?

There are foods like bananas, peanut butter, cheese, and muesli that pack a power punch and can give cricketers a much-needed quick energy boost before performances.

What is the role of strength training in cricket preparation?

Strength training puts forth plenty of benefits for cricketers, including improving power, speed, and injury prevention. Strength training activities targeting the core, legs, and upper body can help improve all three facets of the game – batting, bowling, and fielding.

How can cricketers keep fatigue at bay during long matches?

To reduce or keep fatigue at bay, cricketers must involve warm-ups and cool-down exercises in their routine. During training and performance, they must stay hydrated and consume high-energy snacks.

Top Indian Footballers to Watch in 2025

Indian football is in the middle of a transformation and the signs are promising! The new gen of talented players has already made an impact on domestic leagues and international football fixtures. Let’s look at the brightest of young Indian footballers that have been showcasing extraordinary skill, determination, passion, and a promise to shape the future of Indian football.

Amarjit Singh Kiyam

Amarjit Singh Kiyam grabbed eyeballs as the captain of India’s 2017 FIFA U-17 World Cup team, leading from the front both on and off the pitch. India put forth a strong show under his captaincy to challenge tough opponents like Ghana and Colombia. His spirited performances and leadership quality didn’t go unnoticed, and he became one of the most sought-after players in the domestic circuit.

Hailing from Manipur, a state with a great football heritage, Amarjit started with AIFF’s developmental Indian Arrows side in the I-League. Soon, he was picked for the Indian Super League (ISL), where he represented Jamshedpur FC in the 2019-20 season.

One of Amarjit’s best abilities that impressed the football fraternity was his transition from a defensive midfielder to a dynamic box-to-box player. Be it hard tackles and intelligent runs, Amarjit’s playing style is often compared to that of Italian World Cup winner Daniele De Rossi.

Amarjit made his senior debut for the Indian national team at the King’s Cup in Thailand in June 2019. Now, he has been a regular feature in the side for the last couple of years. Earning praise from Indian football legend Sunil Chhetri who described him as a “live wire on the pitch” and highlighting his energy and commitment.

“If you tell him (Amarjit Singh) to fight with a wall for three hours, you will come back to see that he is still fighting with the wall.” – Sunil Chhetri

The prowess has been tremendous over the years for Indian football fans to look up to Amarjit with great expectations.

Jeakson Singh

Jeakson Singh is Amarjit Singh Kiyam’s cousin and another Manipur player knocking on the doors for selection in the senior Indian national football team.

Jeakson Singh first captured the nation’s attention when he scripted history and became the first and only Indian to score a goal in a FIFA tournament, against Colombia in the 2017 FIFA U-17 World Cup. It was a never-witnessed moment as his treasured header during a fiercely contested match sent Indian fans into a frenzy, symbolizing that India is ready for the global stage.

The Manipur footballer, standing tall at 6’1”, started his football career at the Chandigarh Football Academy. Later, he joined the Indian Arrows team. With powerful performances, Jeakson was signed by the Kerala Blasters for the ISL 2019 edition. The signing proved a masterstroke as he has become a mainstay in the team’s midfield. In the 2021-22 ISL season, Jeakson was one of the vital cogs for Kerala Blasters’ successful campaign to the final.

Former Nigerian World Cup player Bartholomew Ogbeche and Kerala Blasters teammate has spoken highly of Jeakson’s performances. With his consistent performances, it is about time before Jeakson breaks into the senior national team as a regular.

Dheeraj Singh Moirangthem

Dheeraj Singh Moirangthem comes from Manipur, a state that keeps on giving when it comes to sports. The goalkeeper for India’s 2017 FIFA U-17 World Cup squad was one of the stars in that tournament. A string of crucial saves in the match against Colombia earned him recognition as one of India’s brightest goalkeepers to watch out for.

After junior World Cup exploits, Dheeraj was on the brink of joining Scottish Premiership side Motherwell FC but work permit issues got in the way. He continues to impress in ISL, representing Kerala Blasters, ATK (now ATK Mohun Bagan), and FC Goa. His performances for FC Goa in the AFC Champions League (ACL) 2021-22 were particularly noteworthy and earned him a spot in the ACL Team of the Season. He was the first Indian to achieve this honor.

Dheeraj remains a strong contender to don the gloves for the national side after India’s first-choice goalkeeper Gurpreet Singh Sandhu.

Mohammad Nawaz

Mohammad Nawaz missed being part of India’s 2017 FIFA U-17 World Cup squad by a barest margin. He kept the dream alive and rose to prominence in the Indian Super League (ISL) when he signed for FC Goa. His exceptional reflexes and ability to play out from the back quickly established him as the first-choice goalkeeper at the ISL club. At FC Goa, he played a key role in the team’s success and helped win the Super Cup and the League Winners’ Shield.

In 2021, Nawaz moved to Mumbai City FC and further strengthened his claim as one of the best goalkeepers in India on the continental stage in the AFC Champions League.

At present, he plays for Chennaiyin FC and continues to thrive. The prowess is excellent so far and we hope he keeps up with it.

Sumit Rathi

Sumit Rathi has risen through the ranks to become one of Indian football’s most promising defenders. He comes from a small town of Muzaffarnagar in Uttar Pradesh, and through hardships he has reached a stage of reckoning.

Emerging Player of the Season award during the 2019-20 ISL season where he played a vital role in securing ATK’s third ISL title put the spotlight on the defender.

Rathi started his career at the AIFF Elite Academy and joined the Indian Arrows in the I-League later. His career defining moment came in 2018 when he was drafted into ATK’s B team in 2018 and in 2019 he was regular in ATK’s 2019-20 ISL side under Antonio Lopez Habas.

It is his solid tackling and game sense that makes Rathi a powerhouse on the field. Currently, he is playing for Mohun Bagan and continues to excel. For the qualities and attributes he possesses, he is being seen as the ideal partner for Sandesh Jhingan in India’s backline.

The stage is set for these young guns to take the baton forward. Hope Amarjit Singh Kiyam, Jeakson Singh, Dheeraj Singh, Mohammad Nawaz, and Sumit Rathi continue to put on inspired performances for their ISL sides and national team.

5 Drills to Improve Your Ball Control Like a Pro

Conquer the ball, and you’ll conquer the game! Mastering ball control is the first step to football success. A football player with excellent ball control can maneuver the ball at will, maintain possession under pressure, and execute precise passes. If you are trying to get better at football, we have put together drills that will help improve ball control and in due course elevate your ball control skills to pro level.

Warm-Up Drills

Warm-ups we know are necessary before any physical activity. There are certain warm-ups that not only prepare your muscles for better coordination but in turn also help in ball control.

Toe Touches (Toe Taps)

Stand with the football stationed between your feet.
Tap the top of the ball with the toes of each foot alternately maintaining a rhythm.
Make sure the touches are light and quick to get you accustomed to the ball’s feel.

Inside Rolls

Put the sole of your foot on the football.
Roll the ball across your body towards the opposite foot.
Repeat with the other feet.

Foundation (Bell Taps)

Stand with shoulder-width apart feet.
Place the football between the feet.
Move the ball back and forth between the insides of your feet.
Maintain a steady motion.

Dribbling Drills

How well you can dribble the ball without losing control suggests how good or bad your ball control is. You can try and practice these dribbling drills to improve ball control.

Cone Weaving

Make a line of cones spaced about two feet apart.
Moving forward with the football, dribble in and out of the cones with both feet.
Use the inside and outside of your feet to maneuver the ball between the cones.

Figure Eight Dribbling

Put two cones about four feet apart.
In the figure 8 motion, dribble the ball around the cones.

Speed Dribbling

Make a straight line of about 25-25 yards.
Dribble the ball from one end to the other as fast as possible.
Try to keep the ball close while going at speed.

Passing and Receiving Drills

Pass-and-receive drills can work wonders to help you get better at football and also improve ball control.

Wall Passes

Find a wall and stand about five yards from it.
Pass the ball against the wall with the inside of your foot.
Control the rebound with one touch and pass again to the wall.
Repeat the motion for 5 minutes.

Passing Through the Gate

Place pairs of cones (gates) about a yard apart.
Stand a few yards away and pass the ball through the gates either against a wall or to a partner.
Aim for precision and keep going for a couple of minutes.

Triangle Passing

Put three cones in a triangle formation.
Pass the ball around the triangle with the help of a partner.
Ask the partner to pass the football to the next cone alternatively.

First Touch Control Drills

The first touch is crucial in the game of football and sets up the next action. Here are some first-touch control drills for you.

First Touch and Pass

Stand five feet against a wall.
Pass the ball and control it with your first touch.
Keep your focus on cushioning the ball and setting it up for the next return pass.
Use the inside, outside, and sole of your foot for control alternately.

Aerial Control

With the help of a partner, get a football tossed at you at varying heights.
Use your foot, thigh, and chest alternately to control the ball and bring it to the ground.
The touch must be soft to deaden the ball’s momentum.

Directional First Touch

You need to set up a pair of cones that would represent defenders.
Receive a pass from a partner and try to maneuver the ball away from the “defender” into space using the first touch.

Aerial Ball Control Drills

Besides ball control on the ground, you need to practice to control balls played in the air as well. Here are the drills that will help you do this.

Juggling

With the help of a partner, get a football tossed at you at varying heights.
Use your feet, thighs, and head to keep the ball in the air.
Try controlling the ball with multiple consecutive touches without the football touching the ground.

Heading Control

Ask a partner to toss the ball to you at varying heights.
Using the forehead, direct the ball back to them.
In the activity, your focus must be on accuracy and controlling the football with headers.

Chest Control

Ask a partner to loft the ball toward you.
Using your chest, cushion the ball and bring it to the ground.
Immediately after, direct the ball into a specific area for immediate follow-up action.

Volley Practice

Ask a partner to toss the ball in the air or you can also do it yourself.
Before the football hits the ground, use the inside of your step to volley the ball toward a target.
This drill helps improve the ball in motion control.

Frequently Asked Questions (FAQs)

How often should I practice football control drills?

Practice makes one perfect. You must keep at it and consistently practice these drills, dedicating at least 30 minutes every day to ball control drills.

What equipment do you need for football control training?

There is not much of a requirement apart from a football, cones (or markers), a wall, and some open space.

How long does it take to improve football control?

In a month after regular practice, you will notice an improvement in your ball control for sure. The more effort you put in, the sooner you will see results.

How to track the progress of ball control in football?

You can record your performance regularly to monitor improvement. Also, you can set measurable goals, time-frame, and the number of touches and see passing accuracy to track ball control progress.

Conclusion

To improve ball control, you need to hit the drills on a regular basis. It’s an ongoing path where you will keep getting better and better. Mastering ball control in turn will not only better touch, coordination, and confidence with the ball but will make you a complete footballer. Start with these beginner drills and elevate your football skills to the next level.

Best Recovery Routines for Badminton Players

Badminton is one of the sports that tests speed, agility, and endurance with quick and constant movement. It is quite physically demanding and to be at your best, an athlete must be in the best shape possible.

One of the key aspects to long-term success in badminton is recovery. That’s why athletes often say, “Perform, Recover, and Repeat” Effective recovery is one of the pillars of optimum performance. The benefits include injury prevention, performance boos,t and domination on the court.

Here’s discussing the best recovery routines for badminton players to stay at the top of their game.

Stretching

The perquisite of any intense physical activity is stretching. Badminton’s fast-paced nature requires a player to combine skill, strategy, and conditioning. The power of stretching is such that it can unlock peak performance besides reducing the risk of injuries.

How does Stretching help Badminton players?

Stretching improves flexibility to improve the motion range and prepare the body for rapid movements.

What should the pre-match routine be like?

You can start with seated hamstring stretches or arm circles to get your blood flowing. Light aerobic activities like jogging or jumping jacks can be included in the warm-up.

What should be post-match recovery stretches?

Stretches like standing toe touches, a child’s pose, and ankle rotations can help muscles relax and recover. These help improve lower body flexibility, strengthen your ankles, and enhance knee and hip mobility.

Yoga

Yoga is more than a mindfulness practice. When done right, it helps sports persons improve flexibility, balance, and mental focus.

How does Yoga benefit Badminton Players?

There are certain yoga poses that help fasten movements and aid recovery. Besides, there is an added benefit of enhanced mental focus.

Which yoga poses or asanas are best?

Badminton players can incorporate yoga poses like downward dog and cobra pose for better flexibility and mental focus.

Swimming

Swimming is one of the popular ways athletes recover from intense physical activity. The activity engages muscle groups of arms, legs, and back. Besides recovery, swimming helps build cardiovascular endurance and muscle strength.

How does swimming help badminton players?

Swimming in recovery routine for badminton players can help better cardiovascular health. It also helps increase the power behind the shots and control over the racket. By boosting flexibility with swimming, your body is better prepared for quick movements.

Interval Training

Badminton is a fast-paced sport. Even when you are not on the court, you have to prepare for the court. Interval training alternates between high-intensity exercise and short rest periods is one of the ways elite athletes prepare for matches.

How does Interval Training benefit Badminton players?

Interval training has a plethora of benefits. These include improved aerobic capacity to keep you energized for a long period of time during long-duration games, improved reaction time, and better footwork

An example of an interval routine

30 seconds of sprinting followed by 30 seconds of rest. These can be done for 10 minutes or so.

Strength Training

Strength training is quintessential for badminton players even though the sport is more about agility and endurance. You need power behind those shots throughout the match. It will come from strength training. Strength training activities help build lower body, core, and upper body strength to improve speed, and boost power plus agility.

Which strength training exercises to include?

Weighted squats can help build leg strength, plyometric training like box jumps and medicine ball twists can improve explosive movements and ladder drills can enhance footwork.

Frequently asked questions

Why is recovery important for badminton players?

Recovery is like an unsung hero for badminton success. It is not just about resting but preparing the body and mind for peak performance.

Which stretches are best for badminton players?

Arm circles, jumping jacks, and seated hamstring stretches are some good stretching exercises before you step onto the court. Stretching like Child’s pose and standing toe touches help with post-game recovery.

How does nutrition impact recovery in badminton?
Nutrition is one of the pillars of recovery in any sport. Recovery nutrition regimen is a must especially consuming carbohydrates and proteins, helps replenish energy stores, repair muscles, and enhance overall recovery after intense matches or training sessions.

How to prevent common badminton injuries?
The answer to preventing badminton injuries lies in stretching, building strength, and maintaining proper technique while performing physical activities. Also, make sure to wear the right footwear and warm up properly before games.

How many rest days do badminton players require per week?
It depends on how intense your training is and your match schedule. However, most players have at least one or two rest days per week which help them rest, repair and recover.

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.

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.

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.

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.

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.

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.

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.

Nickname	Sarpanch, Golden Boy
Birth date	24 December 1997
Birthplace	Khandra, Haryana, India
Education	DAV College, Chandigarh
Years Active	2010–present
Height	6 ft 1 in
Weight	86 kg
Military Career
– Allegiance	India
– Service/Branch	Indian Army
– Years of Service	2016–present
– Rank	Subedar Major
– Service Number	JC-471869A
– Unit	4 Rajputana Rifles
Awards	Khel Ratna, Arjuna Award, Param Vishisht Seva Medal, Padma Shri, Vishisht Seva Medal
Coach	Jan Železný (Czech Republic)
Achievements and Titles
– Olympic Finals	Gold (2020), Silver (2024)
– World Finals	Gold (2023), Silver (2022)
– Regional Finals	Gold (2016, 2017, 2018, 2022)
– Commonwealth Finals	Gold (2018)
Highest World Ranking	1 (11 May 2023)
Personal Best	89.94 m NR (2022), 86.48 m WJR (2016)

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.

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.

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

Event	1st (Gold)	2nd (Silver)	3rd (Bronze)
Olympic Games	1	1	–
World Championships	1	1	–
Diamond League	1	2	–
Commonwealth Games	1	–	–
Asian Games	2	–	–
Asian Championships	1	–	–
South Asian Games	1	–	–
Paavo Nurmi Games	1	1	–
World U20 Championships	1	–	–
Asian U20 Championships	–	1	–
Total	10	6	0

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.

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

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

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

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.

“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

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.’

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.

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.

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.

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.

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.

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

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.

Does strength training help prevent injuries?

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

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.

What are the signs of overtraining to watch for?

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

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.

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.

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.

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.

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.

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.

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!