Athlete Development Archives

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 Develop Mental Toughness on the Field

Mental toughness is one of the most crucial aspects of an athlete’s sports journey. An athlete with a strong mind is likely to remain focused, confident, and resilient during times when results are going downhill. It is the mental toughness that makes the difference between success and failure. Some of the most remarkable football players who went on to become the absolute legend, like Lionel Messi, witnessed a time in their career when it seemed that they would end their career without winning the biggest prize. But they refused to give up and persevered through tough times. And it’s because of their mental toughness.

1. Understand What Mental Toughness Is

Mental toughness is a combination of resilience, confidence, focus, and emotional control. It allows athletes to stay focused and composed during pressure situations. This attribute also helps athletes overcome challenges and perform better than average players.

A mentally tough athlete is likely to show following attributes:

Remains calm under pressure.
Brings his A-Game in pressure situations.
Never bemoans and recovers quickly from setbacks.
Maintains focus despite distractions.
Believes in his ability to succeed, no matter how high the odds are.

2. Strong and Positive Self Talk

Self-talk is something that every person does. In fact, we are always talking to ourself, on all kinds of topics. But we often tend to ignore the importance of the thoughts we harness in our mind. Sometimes, when the chips are down and everything seems to fall apart, we talk negatively about ourself, and question our own ability. This kind of talk harms us, makes us weak. Positive self-talk can help boost confidence and motivation.

Positive self talk:

Always say to yourself – ” I can do this.”
Say to yourself – “I can do this if I keep working on it.”
Never lose sight of your ultimate goals.

3. Create High-Pressure Situations and Train

Big players perform better than average players in high-stake games. Remember Virat Kohli’s fighting 76-run innings in the World T20 Final match against South Africa, or LeBron James’ legendary block in the 2016 NBA Finals match against Golden State Warriors? These games define the aura of a player. The best way to prepare for these high-pressure situation games is to simulate match-like situations, or creating more challenges while practicing.

Coaches can create pressure situations by:

Adding time cap on drills to add urgency.
Simulating match-like conditions.
Creating high-intensity challenges and traying to overcome them.
Encouraging real competition in practice, like putting some stakes.

By training under pressure, athletes become more familiar with real-match like situations.

4. Manage Stress and Anxiety

Athletes are always under a lot of scrutiny and experience stress and anxiety. Learning to control these emotions is crucial for maintaining mental toughness.

Here are some suggestions to manage stress:

Deep breathing: Taking slow, deep breaths helps calm the nervous system and reduces stress.
Visualization: Before a match, close your eyes and imagine yourself performing well. This helps in decreasing stress and anxiety levels.

5. Set Clear and Realistic Goals

Also, setting short-term and realistic goals help build confidence. Imagine, you are an athlete who has set a target of breaking the 10-second mark in 100M dash in a week or so, while you never managed to go below 10.5 seconds. That’s an unrealistic target and which is likely to result in disappointment. So always set targets that are achievable. It provides motivation for the future.

When setting goals, consider the following things:

Clarity – You must have clarity what you want to achieve.
Achievable – Goals should be realistic and attainable.
Time Frame – Set a realistic timeline to achieve your goals.
Tracking– Always track your progress. It keeps you on your guard.
Relevant – Ensure the goal aligns with your overall objectives.

6. Don’t get disappointed with failure

Failure is a part of everyone’s journey. Even the most intelligent human beings have suffered setbacks sometimes during their life. The same goes for sports as some of the greatest athletes suffered defeats in biggest matches, like Lionel Messi suffering defeat at the 2014 FIFA World Cup final match. But the important thing is not getting disappointed from failure.

How to tackle failure:

Always focus on the next goal. Let of of the disappointment.
Believe in your own ability, understand that defeats build characters.
Keep training. Keep putting in efforts in practice.

Also Read: 5 Drills to Improve Your Ball Control Like a Pro

7. Build Confidence Through Preparation

Confidence plays a vital role in mental toughness. It’s that one aspect that can reap huge rewards. a confident but less talented athlete has better chance of winning a match or a duel against a talented athlete who isn’t confident about his skills. Remember that the best way to develop confidence is through practice and a lot of practice. When you know you have put in the effort, you will naturally feel more confident on the field.

To build confidence:

Maintain consistency and practice everyday.
Work on your weaknesses, but focus on strengths as well..
Celebrate small victories.

8. Stay Focused and Avoid Distractions

Maintaining focus in big band high-stake games is a trait that few athlete possesses. In fact, many top athlete tend to lose focus due to distractions such as crowd noise, opponent behavior, or a referee decision you don’t agree with. Understand that these are part and parcel of a match.

Some exercises to increase focus:

Do meditation and picture yourself not losing temper during matches.
Breathing exercises also help in improving focus.
Do not lose sight of your ultimate bgoals.
Practice reaction-based drills or engage in exercises that require quick decision-making.
Develop your own pre-game routine and stick to that. Many top athlete include a certain pre-game ritual to their preparations.
Warm-up exercises also help athlete stay focused before matches.

Also Read: How to Build Endurance for Long Innings

9. Develop Emotional Control

History is full of incidents when certain athletes, full of talent, lost their cool during big games and ended up losing. Control over emotions is important for handling pressure, winning mini battles during matches, and tackling unexpected situations. Athletes who fails to keep their emotions in check often ended up taking bad emotions.

To develop emotional control:

Meditation and breathing exercises are great in keeping control over emotions.
Know yourself. Know your trigger points that cause frustration or anxiety.
Learn to let go of mistakes and maintain focus on what’s to come.
Always talk positively about yourself. Avoid negative self-talk.

10. Surround Yourself with a Supportive Environment

Your surrounding is as important as your diet. It eventually affect your overall health and also has an impact your our thought pattern. So always hang out with positive and supportive teammates.

Your friend circle, or your closed group can help in following ways.

Encourages you during tough period.
Provides positive and constructive feedback.
Helps you stay motivated and focused on your goals – long term and short term.

Conclusion

Developing mental toughness is just like developing another set of skills. This certainly takes time, effort, and dedication. But with a strong mindset, any athlete can enhance their performance on the field. But always remember that the more you work on your mental toughness, the stronger your mind becomes.

So keep training your mind just as you train your body, and you will see significant improvements in your performance and overall confidence as an athlete.

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.

How to Increase Your Sprint Speed for Football Matches

Regardless of the sport, speed is a skill that gives advantage to any athlete possessing this trait. In sports such as football, athletics and even cricket, being fast can make all the difference, even if the athlete isn’t highly skilled. It gives you advantage when you are sprinting to tracking back to stop an opponent from scoring or making a killer pass, or chasing down the ball reaching the boundary rope during a cricket match, or competing in a 100-m or 200-m dash. Speed is definitely something that can make or break your performance on the field.

How to Increase Your Sprint Speed for Football Matches

Like any other skill, speed can be developed over time. But it requires discipline, mix of proper technique, training, and consistent practice.

1. Understand the Importance of Sprint Speed in Football

Before diving into how to increase sprint speed, it’s important to understand the importance of being fast. Athlete should see speed as a skill, as a unique trait that can set him apart from his opponents. But sprinting is not just about being fast, it’s about being effective. In a football match, footballers don’t run at their full speed for the full 90 mins. In fact, it’s impossible. They sprint in short bursts, each lasting for a few seconds. But these short bursts makes all the difference. It can help:

Beating defenders.
Creating space for yourself or teammates.
Pressing opponents effectively.
Recovering quickly during transitions.

Also Read: 5 Drills to Improve Your Ball Control Like a Pro

2. Perfect Your Sprinting Technique

Sprinting also requires proper technique. Even the slightest flaw in the technique can decrease the speed by a few seconds. And at the very top level, even one second, can feel like a huge difference. Here are some key factors that can affect sprinting in a positive or a negative way:

Start Position: Your start position is critical when it comes to running at the top speed. Always practice explosive starts with a low, forward-leaning posture.
Arms Position: The movement of arms play a significant role in sprinting. Arms should always move in sync with your legs, with a 90-degree bend at the elbow. Also, keep in mind that the speed at which you move your arms backward and forward can help generate power and momentum.
Stride Length and Frequency: While running, you should focus on optimal stride length that doesn’t overreach. Overstriding can slow you down.
Posture: Always maintain a slight forward posture. It helps in quick turnover and gaining momentum.
Foot Contact: Foot contact is another important aspect in sprinting. Always try to land on the balls of your feet, area between arch and toes.

Drills to improve Running Technique

A-skips and B-skips: Focuses on up and down motion and cycling motion.
Hop on high knees: Stand on your toes, pulling knees as high as possible.

3. Plyometric Exercises

Plyometric Exercises are a great tool to develop explosive power. In fact, these exercises require high and can play a big role in enhancing the speed. Here are some Plyometric Exercises that athletes can include in their training routine.

Box Jumps: Jump onto a box or an elevated platform. It targets lower-body explosiveness.
Bounding: Stand and raise one foot off ground with the knee extended forward. It helps to improve stride power and length.
Depth Jumps: Jump down from a box and immediately jump upwards upon hitting the ground.
Lateral Bounds: Do lateral movements, jump from side-to-side. Helps develop explosive power.

4. Strengthening

Strength training involves using weight or any kind of resistance. They are many form of exercises which can be done to target specific muscles.

Hamstrings: Hamstrings plays important role during walking, running and bending knees. pulling your leg back during each stride. Exercises to strengthen hamstrings are deadlifts, leg curl, kettlebell swing, leg extension and hamstring bridges.
Quadriceps: Crucial for strong knee, hip joints and thigh muscles . Exercises to build quadriceps are squats, lunges, and Bulgarian split squats.
Glutes: Plays important role in upper body movement. Helps in locomotion, power and stability. Some of the exercises for glutes are hip thrusts, glute bridges, split squats, lunges, glute kickback, Romanian deadlift, step-up and many more.
Calves: Plays important role in gaining explosive power during sprinting. Some of the exercises to build calves are standing calf raises and seated calf raises.
Core: A strong core helps in many ways one could imagine. Nutrition is important but some exercise such as planks, Russian twists, and hanging leg raises helps build strong core.

5. Sprint Drills

In order to gain speed, you have to make your body used to running at high speed. Here are some sprinting drills that can help gain speed.

Hill Sprints: Requires stamina and strength, both in upper body and calves. This exercise requires running uphill, but try to do this at your maximum speed.
Resisted Sprints: Using resistance can reap high rewards. So try to wear resistance bands or weighted sleds, wearing around ankles. It can help you generate more power as you try to accelerate under load.
Stop-Start Drills: Run at your maximum speed and then stop quickly. Repeat the drill again. This exercise helps you strengthens your quads and improves lateral movement.
Flying Sprints: Start running, build speed gradually over 20-30 meters. After that, gain speed, sprinting at the maximum speed over the next 30-40 meters.
Interval Sprints: This drill helps in mimicking the actual game situations. All you need to do is to jog for a few meters, and then start sprinting for the next few meters. Then stop and jog again and repeat the drill again.
Sprint Starts: Stand and start sprinting suddenly. Do it in all the directions, use lateral movements.
Reaction Drills: Use a whistle, clap, or some other forms of cue to start your sprints. This helps in improving reaction time.

8. Nutrition and Recovery

Exercises are crucial to gain skill such as sprinting, but nutrition and recovery also play an important role. What you eat plays a significant role in your performance.

Carbohydrates: Provide the primary source of energy. Include whole grains, fruits, and vegetables in your diet.
Protein: Supports muscle repair and growth. Incorporate lean meats, fish, eggs, and plant-based proteins.
Healthy Fats: Essential for energy and recovery. Opt for nuts, seeds, avocados, and olive oil.
Hydration: Dehydration can impair performance. Drink water throughout the day, and consider electrolyte drinks during intense sessions.

10. Track Your Progress

Irrespective of the field, it’s crucial to track your progress. It can identify areas for improvement. You can use tools like GPS trackers or fitness apps to measure your progress.

Track time you are taking to cover distance such as 20 m, 30 m, 40 m, or 100 m.
Always write down your top speed and try to beat it.
Also keep a tab on your acceleration, from standing position or when you are jogging.

Conclusion

Top athletes see speed as another skill-set. Gaining and developing this skill requires training and consistency. But remember, that building explosive power depends on other factors such as sleep, recovery and nutrition. Sprinting is more than just running fast, it’s about being ready to give your 100% and take better decisions in a game.

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.

The Most Lucrative Sports Careers in 2025 – And How to Get There!

The sports industry is always changing. It continuous to offer different career paths to sports enthusiasts that go far beyond the playing field. Even if you couldn’t make it as a professional athlete, there’s always something for you to pursue your passion for the sports.

The Most Lucrative Sports Careers in 2025 – And How to Get There!

1. Professional Athletes

Let’s be honest, when it comes to making a career in sports, the first goal, and the dream for everyone pursuing sports, is to become a professional athlete. That means, playing the sports, winning the ultimate prizes and becoming the absolute legends of the game. Well, this is what every sports athlete aim for.

Although there’s a valid argument for the stark difference in the income of cricketers and athletes playing sports such as Football, Badminton, Lawn Tennis and other Olympic Sports, times are changing. These days, athletes such as Neeraj Chopra, Sunil Chhetri and PV Sindhu, to name a few, are earning a handsome amount of money through sponsorships and media endorsements. There’s no better time than now to become a professional sports athlete in India.

How to Get There:

Start Early: Almost all the great athletes started playing the sports early in their career. So as a parent, it’s your job to set the foundations early for your kid.
Enroll into a good academy: Just as school plays an important role in the life of a student, a good academy can make or break the career of a young athlete. So make sure, you enroll your kid in an academy that has a proven record of producing winners.
Find a Good Coach: It doesn’t matter if you are playing an individual sport such as Lawn Tennis and Badminton or a team sport such as cricket or football, it’s important to train under a coach who can refine your skills and improve your game.
Compete: Play in local, national, or international tournaments, if possible, to gain experience. Play against better players, and test your skills.

Also read: 5 Drills to Improve Your Ball Control Like a Pro

2. Sports Agents and Managers

In India, the culture of sports agents and managers might not be as prominent as it’s in Europe and the USA, but it’s fast catching up. These days, big sports stars such as Sunil Chhetri, Virat Kohli and Rohit Sharma have a professional team around them, which takes care of everything, from sponsorships to managing their schedule. They are the professionals who work behind-the-scenes, negotiate contracts for athletes and secure big endorsements, amongst various other things.

How to Get There:

Education: A degree in sports management, business, or sports law is often essential. Also, in case of becoming FIFA Agent, one must require a license from the sports governing body to become a sports agent.
Gain Experience: Become experience. Work with sports agencies and sports management firms to learn every trait to become a sports agent and manager.
Build Relationships: The field of sports agents and managers is built on trust. So networking is key to finding clients and gaining their trust.

3. Esports Professionals

The rise of internet has opened up many avenues in the field of sports. One area is the Esports. It has created a lucrative market for gamers, coaches, and event organizers. Now big companies hire Esports players on contracts who play in tournaments.

How to Get There:

Choose Your Game: It’s a serious career. So rather than playing multiple games, you must focus on one or two games and master your craft in them.
Join a Team: Collaborate with other players to compete in big tournaments.
Stream: Build a fanbase on platforms like Twitch or YouTube. Stream games on your social media platforms and continue to interact with sports fans through social media channels.
Learn Strategy: Just like real world game, Esports also require strategy to win games and tournaments. So study your opponent’s gameplay and make your own strategy.

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

4. Sports Technician

Technology is at the forefront of sports now. It has transformed the way sports is played, watched and pursued by aspiring athletes. So there is a demand for professionals who can use science and technology to improve athletic performance, and fans’ overall sports experience.

How to Get There:

Education: Pursue a degree in computer science, sports science, or engineering.
Practical knowledge: Work on projects related to sports tech – such as sports coverage.
Experience: Work with sports tech companies or teams.

5. Sports Trainers and Therapists

Sports athletes need proper guidance for the success on the field, especially when are rising through the ranks. Sports trainers and therapists play an important role in that regard. They are the ones responsible for the fitness and consistency on the field.

How to Get There:

Earn Certification: To become a trainer, one must be either a former player or must obtain relevant certificates. For sports therapists, a degree from a reputed sports college is often essential.
Practical Experience: Work with sports teams, gyms, or sports clinics.
Education: Sports science keeps changing. So keep up with advancements in sports medicine and therapy techniques.

6. Sports Psychologists

In this age, when even the top athletes feel the pressure of playing in big games, the role of sports psychologist become even critical. They help athletes cope with stress, improve focus, and overcome mental barriers.

How to Get There:

Get a Degree: Get a degree in Sports Psychology.
Get Licensed: To become a sports psychologist, one must require a license.

7. Sports Content Creators

You can also show your passion towards sports by becoming a sports content creator. There are multiple methods to get into this field. You can either become a sports blogger, or you can open a YouTube channels where you can cover a variety of topics. But remember, the content must be engaging to get attention from fans.

How to Get There:

Pick Your Niche: Focus on a specific sport or type of content, like analysis or storytelling.
Invest in Equipment: Quality audio and video gear make a big difference.
Be Consistent: Post content on a regular basis and interact with your audience.
Monetize: Monetize your content by exploring sponsorships, or through ad revenue.

Tips for Success in Sports Careers

Stay Committed: Just like any other profession, a career in sports require years of dedication and hard work.
Adaptation: Embrace new trends and technologies to stay relevant in your chose field.
Network: Build relationships within the industry for opportunities and career guidance.

Final Thoughts

The sports industry continuous to become more diverse and financially rewarding. Some might argue that the ultimate satisfaction lies with playing the sports, but the scope of earning a good amount of money for someone not playing sports professionally remains high, thanks to rise of sports coverage across multiple platforms, and the traction sports events gets on social media, and digital space. But just like an athlete has to polish his skills in order to become the very best, right skills have to be required by someone looking to carve out a successful career away from the playing field. The key is to start today.

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.

Sports Day Activities for Kindergarten: Fun Games Kids Will Love

Kids are always full of energy and remain active throughout the day. It’s hard to match their unending enthusiasm for all things. That’s why Kids needs special occasions which not only complements their enthusiasm for activities but offers them a chance to learn about life skills such as teamwork and sportsmanship. Pre-schooling for kids starts with Kindergarten. This is the place where kids as young as age 3, learn about things such as remaining patience, developing social capabilities, and the importance of listening to other through various fun activities including sports. For kindergarteners, Sports Day is not just about competition; it’s about having fun, building confidence, and developing essential life skills.

Also Read: How to Improve Your Reaction Speed on the Court

The Importance of Sports Day Activities for Kindergarten

Sports Day provides numerous benefits for young children. It promotes physical activity, which is essential for their overall growth – both mental and physical. It also encourages social skills, teamwork, and a sense of sportsmanship. Furthermore, these activities help in developing self-esteem and teach children to handle wins and defeats gracefully.

Tips for Organizing Sports Day for Kindergarten

Keep It Simple: Activities should be easy to understand and age-appropriate.
Prioritize Safety: Use soft equipment and ensure there are no obstacles in the playing area.
Focus on Fun: The goal is enjoyment, not intense competition.
Encourage Participation: Ensure every child gets a chance to join in, regardless of their skill level.
Parents’ involvement: Invite parents to cheer for their kids or even participate in some activities.

Sports Day Activities for Kindergarten: Fun Games Kids Will Love

Here are some Sports Day Activities for Kindergarten that are fund and kids are likely to love:

1. Sack Race

The sack race is a classic Sports Day activity that’s easy and fun. Children hop in to a sack and then cover a short distance, towards a goal. One way to make this activity more fun and engaging is to make the kids to decorate their sacks beforehand.

2. Bean Bag Toss

It’s another fun activity that is likely to get the attention of kids. Set up a bean bag toss station with colorful buckets placed at distances. Give each child bean bags to throw and aim for the targets. This game is a good activity to improve hand-eye coordination and is sure to keep kids giggling and engaging.

3. Obstacle Course

Create an obstacle course using cones, hoops, and tunnels if possible. Make sure the items you use are made of soft material. Also, it’s all about creativity when it comes to making the obstacle course as it can can include crawling under tables, jumping over small hurdles, or lateral movement around cones. The final task should be to encourage kids to complete the course, albeit at their own pace.

4. Egg and Spoon Race

One of the oldest fun games for kids. As the name suggest, it’s about finishing the race while carrying the egg in a spoon. But remember to replace real eggs with plastic or rubber ones, as some kids might get shock when the real egg broken. It’s all about fun and giggling, remember? So provide each child with a spoon and encourage them to the finish the race without dropping their egg. This activity helps tremendously in improving balance and concentration.

5. Tug of War

Another classic game gets our nod in this list. It’s a total fun game which even the adult ones can play at any time. For the kids, use a soft, lightweight rope. Divide the children into two teams with equal number of kids on either side. For the safety purposes, ensure that the game is played under an adult supervision. The kids are going to love this game as teamwork is involved.

6. Parachute Games

Another fun game that is likely to take the excitement to a whole new level in kids. For this game, a large parachute is used. Children hold the edges of the parachute and work together to make it ripple or bounce balls placed on top. You can add more creativity into this game, like adding “Popcorn”, where kids shake the parachute to pop balls off.

7. Hula Hoop Pass

It’s all about creativity when it comes to deciding games for kids. There are many forms of game that can be played from Hula Hoop, like making the kids pass through it without touching the edges, or by twirling it around the waist. Another form is to form a circle with children holding hands. Then, place a hula hoop over one child’s arm and challenge the group to pass the hoop around the circle without breaking the chain.

8. Treasure Hunt

As the name suggest, it’s about finding a treasure, well, for kids, it’s a treasure because it carries a sense of achievement. There’s no rule to it and the game depends on the surroundings. But the theme of the game is to scatter or hide something, let’s say small toys or treasures, around the playing area. Give children clues or a list of items to find. This activity combines physical activity with problem-solving skills.

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

Sports Day Activities for Kindergarten: More Creative Activities to Include

Sports Day isn’t only about sports activities or traditional games. There’s so much room for creative activities that caters to kids’ imagination and immersive play.

1. Animal Races

One of best fun activities for kids. It’s a kind of activity that they do all the time, and at home. It’s about encouraging kids to imitate their favorite animals. Kids can crawl like crabs, hop like frogs, or waddle like ducks in a race. This activity gets the best out of the kids, making them feel at ease.

2. Color Run

This activity makes for great photos and memories. Set up stations with colorful powder, ensure that the powder you use are (non-toxic and safe for kids). As children complete laps or specific activities, kids can be lightly dusted with a different color.

3. Bubble Station

This activity is simple yet endlessly entertaining. This activity will surely get the complete attention from kids. The way to do this activity is to create a bubble-blowing station where kids can run around, popping bubbles. Kids can pop bubbles at each other for more fun.

4. Dance Freeze

This is one of the most fun activity amongst adults. But kids can also enjoy this event. The task is simple. Play music and let the kids dance. When the music stops, kids must freeze in place. This game is perfect for developing listening skills and body control.

Wrapping Up Sports Day

Sports Day is more than just a day of fun, it’s a chance for kids to learn new skills, build friendships, and create memories. Sports activities at such events could be anything from traditional games such as hide and seek, to puzzle-solving activities. These events are also opportunities for parents and teachers to get involved know each other.

But remember, these sports day activities should always be about fun. So make sure that the goal is not to focus on competition but to ensure every child feels included and valued.

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.

How to Improve Your Reaction Speed on the Court

In sports such as Football, Lawn Tennis and Basketball, reaction speed can mean the difference between winning and losing. The Reaction speed is the time it takes for an athlete to respond to a particular situation. For example, in Lawn Tennis, players have to remain on their toes and show an incredible reaction time to return the shot which comes at an incredible speed. It holds true for every other sports as well. Since the margin at the very top of any sport is minimal, the team or the player who win the 50-50 battles often end up winning the matches.

What Is Reaction Speed?

In simpler terms, reaction speed in sports is the time taken by an athlete to respond to his opponent’s move, like a goalkeeper saving a penalty, which requires the goalie to guess his opponent’s move, in which direction he is going to kick the ball, and then jumping in the same direction.

How to Improve Your Reaction Speed on the Court

Step 1: Train Your Brain

Brain holds the key to everything we do. Even if an athlete is maintaining peak physical health, without mental toughness and positive attitude, the chances of success are slim to none. Reaction speed depends on brain’s central nervous system which processes speed. So to improve your reaction speed, start with mental training exercises that sharpen your cognitive abilities and decision-making skills.

1. How to improve Cognitive Skills

There are various ways a person can improve his cognitive skills. The best approach is to engage in activities that challenge your brain. Playing video games that require quick reflexes, such as racing games or first-person shooter games, can help improve hand-eye coordination and decision-making under pressure. Puzzle games also enhance problem-solving skills.

2. Visualization Techniques

Many great athletes visualize the end result, like they are winning the ultimate prize and lifting the trophy. This is an old technique that helps you prepare for the upcoming games. Also, imagine yourself responding to different plays, such as facing a fast bowler bowling at more than 150Km/h and think how you should or will react. This mental practice can make the reactions in a match feel like more automatic.

3. Meditation and Mindfulness

A calm mind can help you tackle anything. Meditation is the oldest technique to train your mind to stay in the present and not worry about anything. It leads to an improved focus and quicker reactions.

Also Read: Creating a Balanced Diet for Young Athletes

Step 2: Enhance Physical Reflexes

Often, the mind makes the decision faster than the reaction from your body. This difference is something that can be labeled as slow reaction speed or bad reflexes. So in order for your body to execute the decisions your brain makes, you have to have good reflexes. Some athletes are born with good reflexes while other have to develop through various forms of exercises, such as:

1. Practice with Reaction Ball

Do activities such as practicing with a reaction ball – a small, irregularly shaped ball that bounces unpredictably, or chase cats (😁). This activities require you to react quickly, thus, helping you to enhance your reflexes and hand-eye coordination. Also, show creativity, hit the ball against a wall and try to catch it as it rebounds unpredictably.

2. Practice with a Partner

Practice with a partner who can provide match-like situations. For example, ask your partner to hit the shuttle from the net, to either side, and without warning. Now, you, as a player, try to react to match-like situation and return as many shots as possible. This way, you prepare for the unpredictability of real-game scenarios. This drill also helps you to improve your reflexes.

3. Shadowing Exercises

Sir Don Bradman used to do shadow practice, while the great Mike Tyson also included Shadowing Boxing in his training routine to prepare better for his duals. Almost all the great athletes do this type of training, which helps them develop better reflexes. It’s also useful for improving footwork and prepare you better for the matches.

Also Read: Top Nutrition Myths That Hurt Athlete Performance

Step 3: Build Speed

No matter how much skills you possess, if you don’t have the speed, you are likely to be outplayed by someone with explosiveness. It’s the speed that gives you options, such as winning 50-50 battles, better reaction speed and better reflexes. to the ability to generate power quickly, which is crucial for fast reactions. So, here’s a complete guide on how to build Explosive Speed.

Step 4: Keep a tab on Your Lifestyle

No matter how much efforts you put into your practice sessions or if you are a natural athlete possessing immense skills, your lifestyle ultimately holds significance over your success on the field. Good habits such as sleeping on time, eating only healthy foods and not spending too much time on screen ultimately play a key role in the life of an athlete. Here are some tips on how to keep a healthy lifestyle that play a crucial role in the reaction speed:

1. Nutrition

Feed your body only the right nutrients and in the right proportions. Foods rich in antioxidants, and omega-3 fatty acids support brain function and neural health, which are crucial for quick reactions.

2. Sleep

There’s no substitute for sleep at all. It’s the best meditation for a healthy mind. If you sleep on time and takes a sound sleep of 8-9 hours, you will always feel refresh. Sleep is perhaps the most essential factor for cognitive processing and motor skills.

3. Hydration

Always drink fluids to keep your body hydrated. For, dehydration can lead to impair cognitive and physical performance. Also, try to include liquids such as energy drinks, in your pre and post-match training sessions.

4. Stress Management

High stress levels leads to slow reaction time and a lot of other negative issues. Using techniques such as deep breathing, yoga, swimming or playing video games can help you stay calm and focused under pressure-cooking situations in a match.

Step 5: Simulate Game Scenarios

Perhaps the best way to enhance reaction speed on the court is by practicing in game-like conditions. Here are some tips to achieve this:

1. Small-Sided Games

Play small-sided games, such as 3v3 in a football game, to create a fast-paced environment which demands constant decision-making opportunities.

2. Pressure Drills

Practice under time constraints or with added pressure. For example, set a timer for shooting drills or challenge yourself to complete a drill with an opponent closing in.

3. Film Analysis

Review game footage to analyze your reactions. Look for moments where you hesitated or reacted too slowly, and identify patterns to address in training.

Consistency is Key

Improving reaction speed on the court is not an overnight process. It’s a skill that need to be improved and it requires consistent effort and a certain degree of discipline. Always think positive and keep talking to yourself that you can do this, and you can achieve the goals you have set for yourself. Also, try to do all the activities we mentioned above. With time, you’ll find yourself reacting faster, making better decisions, and dominating the court like never before.