Athlete Growth Archives

5 Mistakes to Avoid While Playing Badminton

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

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

Here are 5 Mistakes to Avoid While Playing Badminton

1. Poor Footwork

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

Some Signs of Poor Footwork

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

Ways to Improve Footwork

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

2. Incorrect Grip

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

Some Common Grip Mistakes

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

How to Correct Your Grip

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

3. Not focusing on Fitness and Stamina

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

Some Signs of Poor Fitness

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

How to Improve Fitness for Badminton

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

Also Read: Creating a Balanced Diet for Young Athletes

4. Ignoring Shot Selection and Strategy

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

Some Common Errors

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

Ways to Improve Shot Selection and Strategy

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

Also read: How to Use Resistance Bands for Effective Training

5. Lack of Mental Strength

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

Some signs of Poor Focus

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

Ways to improve Mental Strength

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

Conclusion

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

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

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.

Post-Workout Recovery: What Athletes Need To Know

There never comes a moment when an athlete can stop taking care of their body. A continuous and never-ending track of every little thing is what differentiates elite athletes like Novak Djokovic, LeBron James, Virat Kohli, Lionel Messi, and Cristiano Ronaldo from the rest. From when to wake up and what to eat before exercise, to post-workout recovery and how to end the day, athletes live in the moment and do exactly what that moment requires. There’s no shortcut but pure hard work with unflinching dedication toward perfection. Let’s discuss the importance of post-workout recovery methods and strategies to optimize the recovery process.

Also Read: Creating a Balanced Diet for Young Athletes

Why Is Post-Workout Recovery Important?

if you are an athlete, you always want to get ready for the next match. And for that you need your body to be at the maximum health. But that depends on how fast you recovered from your last match or intense workout, for that matter. After every intense physical activity, an athlete’s body experiences muscle breakdown, and fluid loss. So post-workout recovery helps with:

Repair Muscles: As mentioned above, after exercises, intense workout or a game, muscles tend to break down. Post-workout recovery helps muscles to heal and grow stronger.
Replenish Energy Stores: Body loses a lot of energy during workout, including the energy stored in muscles. Post-workout is also about replenishing it for sustained energy.
Reduce Fatigue: Human body has its limits. Every athlete, no matter how elite he is, will feel tired after an intense workout. Recovery methods help in alleviating tiredness and muscle soreness.
Prevent Injuries: The biggest favour an athlete can give himself is to avoid injury. That helps him in giving consistent performances and add value to the team. With post-workout methods, an athlete can surely prevent injuries.

Also Read: How Hydration Impacts Athletic Performance

What to do post-workout?

1. Keep yourself rehydrated: An athlete’s body loses fluids and electrolytes through sweat. Only through rehydrating that an athlete can restore the body’s balance and prevent dehydration.
Tips for Hydration: Drink water, coconut water or energy drinks immediately after exercise.

2. Focus on Balanced diet: Don’t just eat anything. Balanced diet is a must to keep your body at an optimum energy level.
Post-Workout Meal suggestions: For carbs, you can include foods like brown rice, whole-grain bread, or fruits. For protein, some of the food to consider are chicken, eggs, fish, tofu, or protein shakes. And for healthy fats, you can opt for avocados, nuts, or olive oil in meals.

3. Take from rest: No matter how much efforts you are putting into your training, diet and post-workout routines, without proper rest, you will always feel tired, and sluggish. Rest is at the top of the chart when it comes to keep your body fully energized.
Tips for Better Sleep: Avoid watching tv at night. Don’t you use phone or watch any screen at least half an hour before going to bed.
Also, aim for at least 8 hours of quality sleep each night. This will allow your body to recover fully.

4. Stretching and Cool-Down: Never skip stretching and cool-down after an intense work-out. This will help you to avoid injuries, helps prevent muscle stiffness and soreness.
Effective Cool-Down Tips: Spend 5-10 minutes doing light aerobic activity, such as walking or cycling, after intense exercise.
Stretch all major muscles, doing it for a stretch of about 20-30 seconds.

Mistakes to avoid during Post-Workout routines

Here are some mistakes that an athlete can look to avoid during his post-workout routines.

Don’t skip meal post-workout: Avoiding meal after an intense workout delays recovery.
Ignoring Hydration: Keep yourself hydrated. Dehydration affects performance and increases the risk of injury.
Overtraining: Don’t train too hard. Know you body. Training too much can lead to burnout and injury.

SportSutra’s recommendations for a Post-Workout Recovery Plan

1. Do this Immediately Post Workout:
Drink water or an electrolyte-rich sports drink.
Have a small snack like a banana or a handful of nuts.

2. Within 30 Minutes:
Enjoy a recovery drink like a protein smoothie with fruits and milk.

3. Within 2 Hours:
Eat a balanced meal with protein (chicken or fish, or cereals or quinoa if you a vegetarian).
For complex carbs, consider taking brown rice or sweet potatoes, and vegetables.

4. Evening:
Do proper stretching. You can also use tools such as foam roll to relax your muscles.
The best is to get a good night’s sleep. This is the best way towards full recovery.

Also Read: Strength vs Endurance: How to Choose the Right Training Plan?

Final Thoughts

Recovery after work is as important as doing exercise and building muscles and strength. Post workout recovery is all about releasing tension from the muscles, giving body a proper hydration and as well as required nutrition. Remember, the key to success for elite athletes isn’t just about how hard they train or prepare for the matches, but also on how quickly they recover and get ready for the next match. The better an athlete recover, the better they perform.

Creating a Balanced Diet for Young Athletes

Nutrition is equally important for an athlete as training to craft skills and hitting gym to build muscles and strength. Diet plays even bigger role when an athlete is young and is growing. Just as a car needs gasoline to run, humans beings need food as fuel for energy. But athletes, who put in more efforts and indulge in intense activities during gym and matches, need more than just simple food to perform at their best. A balanced diet ensures athletes get the energy, nutrients, and hydration necessary to support sports journey.

Also Read: How Hydration Impacts Athletic Performance

Why Is a Balanced Diet Important for Young Athletes?

Aspiring young athletes burn more calories and need more energy during their growth. It’s important to plan a balanced diet that fulfill nutrient requirement. Here’s how a planned diet can help a young athlete:

Energy Requirement: Young children are more active and burn more calories during their daily activities. And if a child is into sports, he needs more energy to remain active. A balanced diet tailored to his needs can fulfill that requirement.
Muscle Growth and Repair: Protein helps in building and repairing muscles. As children go through growing phase, their muscle mass also changes. A diet rich in protein nutrient is a must for young athletes.
Bone Strength: The lack of nutrients like calcium and vitamin D can result in weak bones. That’s why young athletes must be given food that are rich in nutrients such as calcium and vitamins for developing strong bones.
Improved Performance: Balanced diet improves endurance, strength, and focus during games or practices.
Injury Prevention: If a children is given a proper well balanced diet, he is likely to develop immunity to a lot of diseases, or at least he will get recover more quickly from injuries.

Also Read: Top Nutrition Myths That Hurt Athlete Performance

Key Components of a Balanced Diet for Young Athletes

A balanced diet is not about eating something healthy or avoiding junk food, it’s also about including the right nutrients in the correct proportions. Here’s what to focus on:

1. Carbohydrates: This is the main energy source for a human body, especially for athletes doing intense activities. See carbohydrates as the main fuel for the body. The more an athlete does activities, the more carbs he needs.
Sources: Whole grains (brown rice, oatmeal, quinoa), fruits, vegetables.
Daily Intake: 50-60% of diet.

2. Proteins: Vital for muscle growth and recovery. Proteins are made up of amino acids which is used by body to build and repair muscles and bones. Body can also use protein as an energy source.
Good Sources: Lean meats (chicken, turkey), fish, eggs, dairy, beans, nuts, and tofu.
Daily Intake: Around 1.2 to 2.0 grams of protein per kilogram of body weight.

3. Fats: Together with Carbohydrates, Fats one of the main source of energy. They also help in the absorption of fat-soluble vitamins.
Good Sources: Avocados, nuts, seeds, olive oil, and fatty fish (like salmon).
Daily Intake: Fats should constitute about 20-30% of the total calorie intake.

4. Vitamins and Minerals: They are the main Building Blocks. They are also known as Micronutrients and are essential for bone health, immune support, and energy production.
Good Sources: Calcium and Vitamin D – Found in milk, cheese, yogurt, and cereals for bone strength.
Iron: Found in meats, spinach, and lentils.
Potassium and Magnesium: Found in bananas, nuts, and leafy greens.

5. Hydration: One of the biggest factor for maintaining peak performance. Dehydration can lead to fatigue, muscle cramps, and reduced focus.
Tips for Hydration: Drink water and consider drinks with electrolytes.

Also Read: Strength vs Endurance: How to Choose the Right Training Plan?

Designing a Diet Plan for Youth Athletes

Creating a diet plan for youth athletes could be challenging as everyone’s body is different and needs different components at a different proportion. That said, an average balanced diet should contain right proportion of carbs, protein, and fat with adequate hydration. In addition, timing of consuming food and rest are also significant factors.

1. Pre-Workout Meals: Should be low in fat and must be rich in carbohydrates. It should also contain moderate amount of protein
Examples: Banana. Peanut butter. Oatmeal.
Timing: Eat 1-3 hours before exercise.

2. During Exercise: If an athlete is doing an exercise that lasts longer than 60 minutes, he must keep his body hydrated.
Examples: An energy drink or an electrolyte-rich sports drink must be taken at regular inervals.

3. Post-Workout Recovery: Besides taking water or sports drinks, an athlete should also consume meals or snacks 30 minutes to 1 hour after exercise.
Examples: Chocolate milk. Greek yogurt. Honey. Milk, and fruits.

Sample Daily Diet Plan for Youth Athletes

Let’s take a look what the balanced diet for a young athlete might look like. This is just an example and every athlete should make his own diet chart plan:

Breakfast: Scrambled eggs with spinach and whole-grain toast. A glass of milk or a fruit smoothie.
Mid-Morning Snack: A handful of almonds or a low-fat yogurt with fruit.
Lunch: Cereals. Roti with Paneer Burji. Rajma Chawal. Fish Curry. Chicken. Dahi Chawal. Plus Salads.
Afternoon Snack: A banana with a tablespoon of peanut butter.
Dinner: Quinoa khichdi. Soya chunks curry with multigrain roti. Plus Salads. Moong dal cheela with green chutney and curd

Final Thoughts

A balanced diet is more than just meeting calorie needs. It has to have every nutrient in right quantity that leads to an athlete performing at an optimum level. If an athlete can include whole, nutrient-dense foods and proper hydration with his training and gym activities, he can unlock his potential and can even enhance his performance. Always remember that food is the fuel you give to your body. Better quality of food means more energy for you.

Strength vs Endurance: How to Choose the Right Training Plan?

Fitness is a fascinating topic. People nowadays are quite concerned about their fitness and well-being, especially after what happened during the havoc COVID period. Now, people are willing to get fit and perform any measures required to attain fitness.

However, while embarking on a fitness journey, people usually get confused when addressing one concern: Should I focus on Strength or Endurance? While both trainings have immense potential and offer some breathtaking benefits, however, the choice depends on the goal you have set for your body. In this post, we will discuss this topic to provide you clarity over Strength vs Endurance: How to Choose the Right Training Plan?

Also Read: The Complete Guide To Nutrition And Recovery For Athletes

What is Strength Training?

First thing first, What is strength training?

Strength training mainly focuses on building muscle mass, improving muscle power, and increasing overall body strength. Strength training for athletes and non-athletes includes workouts like lifting weights using resistance bands, push-ups, pull-ups, etc.

What is Endurance Training?

Now, let’s understand what is endurance training. In this training, you enhance your body’s ability to do workouts or exercises over a longer duration of time. Endurance exercises include activities like swimming, cycling, rowing, etc. So basically, endurance training is all about making your body active and last long for workouts.

With the above explanations, it is clear that both strength and endurance training have their own significance. Now, let’s move ahead and discuss the benefits of Strength and Endurance.

Benefits of Strength Training

Strength training plays a major role in improving muscle mass and bone density. This is particularly necessary for athletes who are aging.
Strength training for athletes can help them improve their power, speed, and agility. Movements like deadlifts, benchpress, and squats are the foundation of strength training among athletes.
Strength training also boosts metabolism rate and allows the body to burn more calories when you are not working out.

Benefits of Endurance Training

Endurance exercises help in improving heart health. These exercises improve cardiovascular health and increase blood circulation in the body. Doing these exercises also leads to reducing the risk of heart disease, diabetes, and high blood pressure.
Endurance exercises increase stamina by improving your body’s ability to deliver apt oxygen to muscles. Also, endurance exercises release endorphins, a ‘feel-good’ hormone that helps in reducing stress and anxiety.
Endurance workouts including cycling, running, swimming, etc., help in burning calories and maintaining a healthy weight.

Also Read: Top Agility and Speed Drills for Indian Athletes

Strength vs Endurance: How to Choose the Right Training Plan?

Finally, the big question is how to choose the right training plan between Strength and Endurance. Well, the answer is- why choose one when you can take advantage of both? All pro athletes and fitness enthusiasts strive to adopt a hybrid approach and incorporate both Strength and Endurance training in their workouts. Doing both will ensure a balance between muscle building, stamina improvement, and cardiovascular health. One can opt for a simple weekly routine or create their own workout timetable comprising both strength and endurance exercises. Below is a sample weekly routine timetable:

Monday: Upper body strength training.
Tuesday: Endurance training. Ex: Running or Cycling.
Wednesday: Sleep well and take ample rest for active recovery.
Thursday: Lower body strength training.
Friday: Endurance training. Ex: Swimming.
Saturday: Opt for full-body endurance and strength circuits.
Sunday: Rest day.

Tips for Success

There’s a saying, slow and steady wins the race. Therefore, choose your workouts wisely and start with a manageable intensity so that you don’t get injured or burned out.
Recovery is a crucial aspect of both strength and endurance workouts. No matter what weekly or monthly plan you follow for your workouts, just ensure your plan includes rest days.
Keep track of your progress. Regularly monitoring your improvements in exercises will help you to plan your next schedule accordingly.
As an amateur, it is necessary to seek the guidance of a professional. A mentor, trainer, or coach can help you understand exercises better and also will aid you in performing your exercises in a bona fide manner.

Also Read: The Best Smart Gadgets For Tracking Your Athletic Progress

To Conclude

Opting between Strength and Endurance exercises shouldn’t be an if-but or an either-or decision. Exercises for endurance enhance cardiovascular health and stamina, while strength training increases muscle and power. Therefore, both trainings have their own magnitude so it is better to schedule your workout in a manner so that you get the best of both strength and endurance training and amplify your fitness journey.

The Complete Guide To Nutrition And Recovery For Athletes

While striving for excellence on sports field, athletes try to get the most out of their bodies. This is essential because they compete against the best and always step on the the field with the sole aim of getting the better of the opponents. Staying at the top of their power and performing at the peak level is what athletes strive for on the daily basis. But sustaining high standards and peak performance depend not only on training but what an athlete is eating and how fast he is making recovery post matches. So let’s discuss about nutrition and post match workout methods top athletes use during their sporting journey.

The Role of Nutrition in Athletic Performance

Talent alone can’t take an athlete far on his sports journey. An athlete needs discipline that comes from habits, such as eating, regular exercise, and going to bed at a specific time. It’s not a week’s schedule, but an ever going process for top athletes. Nutrition and recovery for athletes is as important as perfecting skills during training. Nutrition is the foundation of athletic performance. An athlete’s diet directly impacts his energy levels, endurance, muscle growth, and overall health and makes a telling difference between good performance and great performance.

Also Read: Top Agility and Speed Drills for Indian Athletes

Macronutrients and Their Importance

Carbohydrates: They are the primary source of fuel for athletes. Foods rich with carbohydrates fuel an athlete’s body for required energy for high-intensity activities. Some of the rich source of carbohydrates are whole grains, fruits, and vegetables.
Proteins: These are essential for muscle repair and growth. Protein helps build muscles and remains a vital part of an athlete’s diet. Athletes can include foods such as meat, eggs, dairy products for protein intake. In addition, if an athlete is a vegan, he can opt for plant-based protein products, such as Tofu.
Fats: This essential component might be the most criticized, but gaining healthy fats is as important as building muscles. Healthy fats helps an athlete in sustaining energy during prolonged activities and overall cellular function. Some of the foods that provide rich source of fats are nuts, seeds, avocados, and fish.

Also Read: Training for Young Athletes: Best Practices

Micronutrients and Hydration

Vitamins and Minerals: Other than Carbs, Proteins and healthy fats, an athlete also needs adequate levels of vitamins and minerals to support bone health, energy metabolism, and immune function. An athlete can add fruits, vegetables, cereals and wholegrains, lean meats for vitamins and minerals.
Keep your body Hydrated: Athletes need to keep their body hydrated all the time because dehydration can impair performance significantly. Drinking water consistently helps replenish electrolytes lost through sweat.

More Tips For Optimal Performance

No hard and fast rule: Every athlete’s body is different and they require different types of food to maintain their peak performance. If one food is working wonders for an athlete, there’s no guarantee it would work on another. Ace lawn tennis player Novak Djokovic had to eliminate gluten from his diet because his body was sensitive to it. So there’s no hard and fast rule and every athlete has to find what’s working for his body.
Be Consistent: Beside finding what’s working for your body, it’s important to maintain a discipline when it comes to consuming your diet. For example, having a balanced meal 2-3 hours before exercise helps in providing your body enough fuel for the intense work out. Similarly, athletes should include combinations of carbohydrates and protein in their post-workout diet.
Healthy Snack Food: You must have seen Rafael Nadal consuming bananas during his intense tennis matches. These are the type of food, also energy bars, that give body quick energy boosts during extended activities.
Use Supplement Wisely: Athletes also need supplements like whey protein, creatine, or omega-3 to fill nutritional gaps.

Also Read: The Best Smart Gadgets For Tracking Your Athletic Progress

Recovery Techniques for Sustainable Training

Training and diet are important, no doubt about that, but recovery is as crucial aspect in an athlete’s life. In NBA, teams play games every other 2-3 days, which means, athletes have to at their optimum power for every game. This is possibly only if an athlete has made a quick recovery after his last match. Without adequate recovery, athletes risk burnout, injury, and low performance. That’s why incorporating recovery techniques is vital for an athlete’s overall well-being.

Low Intensity Recovery

Some activities require low intensity and can also help an athlete in refreshing his mind. These activities include light jogging, yoga, or swimming. These type of activities also help improve blood circulation and promotes muscle repair and reduces stiffness.

Sleep

There’s no substitute to sleep. Nothing at all. This is the best recovery method for every athlete and for average people as well. Sleep is the most powerful tool, the best yoga an athlete can do. Quality sleep helps in repairing tissues, muscle building, and replenishes the body and the mind. Every athlete should aim for at least 7-9 hours of quality sleep each night.

Massage and Foam Rolling

Massages and foam rolling are excellent for releasing muscle tension. During matches and intense workout, athlete suffer from muscle tension. Massaging can help reduce the strain in muscle and expedite the recovery period. These methods also reduces inflammation and discomfort.

Cold and Heat Therapy

Another method to help during recovery is the cold and heat therapy. Cold therapy includes ice baths or cold packs which reduces inflammation and muscle soreness while heat pads or warm baths help relax muscles and improve flexibility.

Mental Recovery

A healthy mind is the most powerful tool for an athlete. The physical recovery is incomplete without the mental wellbeing of an athlete. An athlete should also look at methods such as meditation, deep breathing, or engaging in hobbies like gaming that can help athletes reduce stress and maintain focus.

Recommendations for Tools and Products

Investing in the right tools and products can streamline nutrition and recovery efforts. Here are some recommendations:

Nutrition Tools

Biomechanical Analysis Wearables: Can help in metrics such as running, cycling and motion tracking.
Recovery focused gadgets: Improve muscle recovery with real time feedback.
Water Bottles with Markers: Helps track daily intake of water.
Sports Nutrition Apps: Apps can help monitor sleep cycle, weight and can also help improve eating habits.
Injury Prevention Devices: Support muscle recovery and muscle protection.

Recovery Products

Foam Rollers: Helps athletes in releasing muscle tension.
Massage Guns: For targeted muscle relief.
Sleep Aids: Eye masks or white noise machines can promote better sleep quality.

Supplements to Consider

Protein Powders
Electrolyte Tablets
Branched-Chain Amino Acids (BCAAs)

Create a Plan

An athlete needs to follow a certain path in order to remain at the peak of his powers. That comes from being disciplined in every aspect of life, be it waking up in the morning or hanging out with friends in the evening.

Set Goals: Setting up goals and a timeline to achieve them helps an athlete remain focused on the path.
Track Progress: Monitor everything. Be it the sleep pattern, or the diet your are consuming, or even how fast you are breathing during workouts, keep a track on everything. This helps in finding solution.
Be ready to make adjustments: Former Manchester United star Park ji-Sung ate boiled frogs for peak performances. So be ready to make adjustments to everything, be it exercises in the gym or eating habits.

Seek Professional Guidance

Indeed, you are your first doctor, but sometimes, it’s better to leave some things to professionals. If a diet plan or some recovery methods aren’t working for you, it’s better to seek help from professional dietitians, sports nutritionists, and physiotherapists.

Conclusion

An athlete must understand that quality diet and recovery are just an important as crafting skills and hitting gym. By understanding the importance of balanced nutrition, an athlete can significantly enhance his performance while also minimizing the risk of injury and fatigue.

Top Agility and Speed Drills for Indian Athletes

Just as fitness is essential, agility and speed are also vital components for an athlete. Someone might be a born athlete or gifted from the very young age, but if he fails to take care of his body, then he is likely to fail. Regardless of sport, be it cricket, football, or Lawn tennis, improving fitness can significantly improve an athlete’s on-field performance. Agility and speed are directly related to fitness. So let’s take a look at top agility and speed drills for Indian athletes.

Why Agility and Speed Matter in Sports

At the very top level, there isn’t much difference between the agility and speed of top athletes. But the fraction of seconds can be the biggest of the difference. The perfect example is the 100M race, where the difference in the top speed of sprinters is often less than a second. These might be the small margins, or the difference in numbers might look insignificant, but even fractions of seconds can separate the average athletes from the very best. For Indian athletes competing in domestic or international competitions, improving agility and speed can help them gain an edge over opponents.

Top Agility Drills

Here are some agility drills that can help an athlete in developing agility and speed.

1. Ladder Drills

This is a simple form of exercise that can improve foot speed, coordination, and agility. Just place a ladder on the ground and try to step through various patterns.

Drill Example
1. Place the agility ladder flat on the ground.
2. Run through the ladder, ensuring only one foot lands in each square.
3. Use high knees and maintain a straight posture.
4. Gradually increase speed as you become comfortable with the movement.

Can Help Athletes: Ladder drills can help athletes in various sports. But these drills are particularly effective for footballers and cricket players, as they need quick footwork.

Also Read: Sport-Specific Skill Development for Indian Athletes

2. Cone Drills

With the help of cone drills, an athlete can improve sideway movements, plus control over acceleration, and deceleration.

Drill Example
1. Set up four cones in a “T” shape.
2. Start at the bottom of the T and sprint forward to the center cone.
3. Shuffle to the right cone, then to the left cone, and return to the center.
4. Repeat the movement.

Can Help Athletes: This drill lateral movement and can be crucial for athletes in sports like football and hockey, where quick direction changes are frequent.

Also Read: 5 Essential Drills Every Cricketer Should Master

3. Shuttle Runs

This is perhaps one of the oldest form of exercise and can be done without any equipment. All you need is to run back and forth between two points. This drill can exhaust an athlete quickly but is can also boosts agility and build stamina.

Drill Example:
1. Set up two markers 10-15 meters apart.
2. Sprint from one marker to the other, touch the ground, and return.
3. Repeat for several rounds, maintaining speed and control.

Can Help Athletes: Shuttle runs are particularly beneficial for footballers and basketball players who require repeated bursts of speed during matches. Also for fielders in cricket fielding inside the 20-yard circle.

Top Speed Drills

Here are some speed drills that can help an athlete in developing speed.

1. Resisted Sprints

As the name suggests, this is a kind of drill that requires adding resistance. It can either involve running with ankle weights or by dragging something like tyre, for example, while trying to run at full speed. This form of exercise can improve running velocity. Also, adding resistance to sprints helps build leg strength and explosive power.

Drill Example
1. Use a resistance band or a weighted sled.
2. Sprint for 20-30 meters against the resistance.
3. Rest for 60 seconds and repeat.

Can Help Athletes: Resisted sprints are beneficial for athletes across all sports. But it can be a game changer for rugby players who need to resists pressure from opponents while running.

2. Hill Sprints

Hill sprints can help build a natural form of resistance. With the help of these exercises, an athlete can also enhance strength and speed. This form of exercise involves running up a hill to improve speed, power, and endurance. This can be done even at home or gym on a treadmill by increasing inclination.

Drill Example
1. Find a moderately steep hill.
2. Sprint up the hill with maximum effort for 20-30 meters.
3. Walk back down to recover and repeat.
4. Can be done in gym or at home on a treadmill.

Can Help Athletes: This drill builds explosive power and is an excellent option for athletes looking to improve speed and agility across all sports.

3. Plyometric Drills

Plyometrics exercises, also known as jump training or plyos, uses fast and explosive movements to improve strength, power, and speed. Implementing these exercises in training routine can help in speed development.

Drill Example
1. Jump forward with one leg, landing softly on the other.
2. Continue for 10-15 meters, focusing on explosive power.
3. Walk back and repeat for 4-6 rounds.

Can Help Athletes: Playing sports such as football, Lawn tennis or Kabaddi where athletes have to use their maximum speed for a short period of time. It can also help bowlers.

4. Flying Sprints

This drill named Flying sprints can help athletes reach their full speed. This drill requires running at a jogging speed for a few meters followed by a burst at full speed. Here’s how this drill should be performed.

Drill Example
1. Jog for 20 meters to build momentum.
2. Sprint at maximum speed for the next 30 meters.
3. Gradually slow down and recover.
4. Repeat for 6-8 rounds.

Can Help Athletes: This drill helps athletes reach their maximum speed efficiently. These drills can help athletes massively in sports such as football where short burst of maximum speed is needed at regular intervals.

Key points to remember

Consistency is Key
The one aspect that everyone should remember is that consistency is the key. Regular practice of drills is necessary for improving speed and agility. Athletes should aim for 3-4 sessions per week for improvements.
Focus on Technique
Technique is what separates an average athlete from the very best. If you are a bowler, how you release the ball and when, can make a big difference. Similarly for a footballer, the ability to pick a pass in tight situations depends on the technique. So, athletes should work with coaches or trainers to ensure correct execution.
Warm-Up and Cool Down
The bets way to prevent injuries and make yourself game ready is to go through a proper warm-up. This helps the muscles for high-intensity activity, and also prepare the mind for the game. Similarly, cooling down after the match helps in recovery and reduces soreness.
Nutrition and Recovery
A balanced diet and adequate rest are essential for athletes to perform at their best during training and matches.

Adapting to Indian Conditions

India’s diverse climate conditions can affect training routines. Athletes living in areas such as New Delhi or Jaipur, where weather conditions are extreme, should train early in the morning or evening to avoid exhaustion during peak summer. Similarly, training routine should be adapted to winter and monsoon seasons.

Conclusion

Agility and speed can be the real game changers for Indian athletes, especially for young footballers aiming to play in Europe. Football clubs prefer signing players with explosive pace. Though some players are born with athletic gifts, other have to craft their skills. By including the above-mentioned drills into their training schedule, athletes can enhance performance, and unlock their full potential.

Again, the drills mentioned above are only for suggestion. Every athlete has his own way of achieving goals. There’s no proven route to success in sports or in any field for that matter. But committing to consistent practice, and staying motivated can help every athlete.

Sport-Specific Skill Development for Indian Athletes

India is a country full of natural talent. The diversity in India, be it sports, education, skill, or any other domain, is exemplary. Over the years, the country has produced excellent athletes who have set the world stage on fire. As these athletes continue to excel worldwide in multiple sports, the urge for sport-specific skill development has shot up.

The Importance of Sport-Specific Skill Development

The first page of an athlete’s success story will always start with training. Irrespective of the skill he/she possesses, taking it to another level is what skill development is all about. While physical fitness may form the foundation, brushing the sport-specific skills is the cornerstone for every athlete’s success.

Systematic and focused training methods are quite crucial to bridge the gap between raw and nurtured talent. To develop these skill sets, an athlete should go through a combination of tactical, technical, and psychological training designed according to the demands of an individual sport. Let’s go deeper in this post and discuss one of the most played and popular sports in India, i.e., Cricket.

Also Read: 5 Essential Drills Every Cricketer Should Master

Skill Development for Cricket Players

Cricket isn’t a sport but a religion in India. It is one such sport that demands a range of specialized practices. Skill development for Cricket players includes a range of training and practices. Let’s take a look at some of these skill development practices:

Batting Skills:

Mastering hand-eye coordination to time the ball perfectly.
Developing the ability to play the ball on both front and backfoot.
Developing the ability to judge the line and length of the delivery when it’s released from the bowler’s hand.

Bowling Skills:

Get going with bowling on a particular line and length. Gain perfection by marking a spot on the surface where you have to hit the ball and bowl on the spot constantly.
Perfect all the variations like bouncers, slow balls, bouncers, and good length deliveries as a pacer. Also, try to swing the ball and pitch the ball on the seam.
If you are a spinner, bowl all variations like off spin, leg spin, doosra, topspin, etc.

Also Read: 5 Exercises to Boost Stamina and Endurance in Sports

Fielding and Wicket-keeping Skills:

First and foremost, one needs to improve their reflexes for dive catches and stopping the ball.
Practice agility drills for diving on the ground and to develop accuracy in throwing the ball.
Reading game situation is another important aspect of Skill Development for Cricket Players.
As the game has evolved over the years, training techniques have also got better. Training techniques such as biomechanics, video analysis, and simulation drills also help in better skills development.

Football Skill Training in India

After discussing India’s most popular game Cricket, it is time to discuss the World’s most popular game, i.e., Football. Let us discuss some of the most popular Football Skill Training in India.

Ball Control and Dribbling:

Practice this skill by close ball control to navigate tight spaces.
Learning tricks to outmaneuver your opponents.

Passing and Vision:

Master short and long passes with utmost accuracy.
Improving spatial awareness to spot openings.

Defense:

Attempting for tackles without committing fouls.
Maintaining your position to block attacks.

Shooting the Ball:

The ability to shoot the ball with pinpoint accuracy needs to be practiced.
Develop consciousness and maintain composure during high-pressure situations near the goalpost.

Physical and Mental Conditioning:

Build your stamina and speed to meet the end result of the game.
Practice mental resilience training to cultivate a winning mindset.

Whether it’s grassroots level or professional, the aforementioned Football skill training should be in the drill to get the best out of an athlete. To accelerate development the use of small-sided games and match simulations can be handy as well.

India has all the potential to become a superpower in sports. With population cruising it is clear that the country does have the talent, it’s just how to use this talent in a proper manner and nurture them to be the best in the world.

Mastering Training Techniques for Indian Athletes

India is fast evolving into a sporting nation where athletes are performing at global tournaments such as Olympics, Grand Slams and Cricket World Cups. But the journey from being a young aspiring athlete at the grassroot level to become a world beater requires rigorous training and strategic planning. It’s not just about perfecting your technique but the success also depends on mastering training techniques that help optimize performance on the field.

Also Read: 5 Exercises to Boost Stamina and Endurance in Sports

Overview of Training Requirements Across Sports Disciplines

Gaining peak fitness remains the common goal for every athletes irrespective of the sport they are playing, but it’s true that each sport has different training requirements. For that matter, every athlete needs to develop different set of skills to withstand the demand of their sport.

1. Cricket: India's Favorite Sport

Gone are the days when cricketers, especially batsmen, could afford to carry tummy fat. In today’s world, achieving peak fitness is the first step towards becoming the best in any field. Cricket is no exception. Look at Virat Kohli, he is the epitome of how a cricketer should take care of his body. Prithvi Shaw, hailed as the next Virender Sehwag of Indian cricket, had all the talent in the world but failed to take care of his body. His career has gone South completely, as he went unsold during IPL 2025 Auction.

When it comes to training requirement, batsmen need to develop hand-eye coordination and and also need to work on their reflexes. Fielders, on the other hand, work on speed, flexibility, and reaction time. While bowlers need to have a completely different training routines. They need to have a combination of endurance, strength and agility.

2. Football: The game of the world

Football is perhaps one of few sports which requires everything – athleticism, physicality, reflexes, team work and quick decision, among other aspects. That’s why footballers, unlike athletics in sports such as cricket or golf, have to inculcate a more robust training routine to get the most of out of their bodies.

A footballer’s training typically involves sprint drills (for short burst during games), endurance runs (for continuous running for 90 minutes) and skill-based sessions (perfecting football related skills, like passing shooting).

3. Athletics: A Show of Individual Excellence

From sprinting and long-distance running to jumping and disciplines such as throwing, where Neeraj Chopra has made his name, athletics covers a wide range of sports. If you are Neeraj Chopra, you need to develop strong arms, and must perfect the art of balancing your body when throwing.

Sprinters, on the other hand, have to prioritize training methods that help them in gaining explosive power and speed. Similarly, long distance runners focus on endurance.

4. Combat Sports: Wrestling, Boxing, and Beyond

Athletes who are in combat sports must develop immense physical strength, stamina, and mental toughness. This is the form of sports where things can get ugly. Athletes in this kind of sports must have more ability to endure pain than a normal human being.

On the other hand, wrestlers also engage in rigorous weight training and technique drills to perfect the art of offence and defense. Similarly, boxers incorporate agility drills, sparring sessions, and reflex development into their routines.

5. Other Sports: Badminton, Kabaddi

As mentioned above, every sport demand different training methods. The first benchmark is to have a certain degree of fitness. Badminton might be smaller in comparison to football and cricket, but this is a game that is played fast. There are a lot of movements involved in this game, like coming to the net and going back to the back court. This requires agility, speed, and quick decision-making.

Kabaddi is also a famous sport in India. The rise of Pro Kabaddi League (PKL) has brought more money into the game and that means, players have to remain a certainly high-level of fitness. They need to focus on strength, stamina, and strategic movements to outmaneuver opponents. Each sport demands unique requirements that trainers and athletes must consider.

Common Challenges and Solutions in Athlete Training

Despite India boasting a diverse sporting culture, athletes often face several challenges that can hinder their progress. If an athlete can identify these obstacles and is ready to implement solutions, that it can help him achieve his goals.

Challenge 1: Lack of Quality Infrastructure in rural areas

There’s no doubt that India has world-class sports infrastructure in metro cities such as Delhi, Mumbai, Bangalore and Chennai, to name a few. But living in these cities is costly and also most of India’s population lives in tier 2 cities and villages. Athletes from these parts don’t have access to sports facilities. Lack of quality infrastructure is the biggest reason why athletes from smaller towns or rural areas fail to reach their full potential.

Solution: Government should start implementing sports initiatives like Khelo India more aggressively in the villages and tier 2 cities. This can help bridge the gap. Grassroots efforts are also important. Collaborations between schools, local authorities, and private organizations should be emphasized to nurture talent.

Challenge 2: Lack of focus on Sports Science

India is still way behind in terms of implementing sports science in sports curriculum. Even coaches in metro cities still rely on outdated methods, and this often leads to subpar performance on the field. Athletes from very young age should be taught about the importance of nutrition, and how they can prevent risk of injuries.

Solution: Government should incorporating sports science into initiatives such as Khelo India. Even grassroot academies should hire qualified physiotherapists, nutritionists, and performance analysts to help athletes train smarter and recover faster.

Challenge 3: Lack of balance between Sports and Education

In India, young athletes often end up choosing between sports and academics, with the latter often winning in most cases. Also, even schools put pressure on students who are into sports to focus more on studies. This can take a toll on athletes’ mental health and often leads to anxiety, burnout, and lack of motivation towards sports.

Solution: Like in Europe where academies also offer quality education, there should be a system in India where sports and education can co-exist.

Challenge 4: Lack of personalized Training Schedules

At grassroot level training are often conducted in groups. Although this is necessary to develop team ethics and certain level of bond between athletes, but some young athletes need special attention from coaches. And in group training, this aspect is often gets overlooked. Without clear goals, aspiring athletes risk falling behind in their development.

Solution: Emphasizing structured and personalized training plans helps athletes achieve consistent progress. Coaches should assess each athlete’s current abilities and set realistic milestones to guide their journey.

Importance of a Structured Training Plan

Irrespective of the field, every individual needs a structured planning to achieve their goals. Planning gives clarity and creates pathway towards goals. Same holds true for athletes. A well-structured training plan provides direction, monitors progress, and ensures a balanced approach to physical, technical, and mental development.

1. Customized Goals and Timelines

Every athlete is different. Some look natural, like Lionel Messi, while other athletes have to put in more efforts to develop skills. A structured training plan can help an athlete to develop strength and work on their weaknesses. For example, a bowler might aim to improve his bowling speed to 150 KPH within three months, while a footballer may focus on mastering passing accuracy over a set period.

2. Balancing Training and Recovery

Training to develop skills and mastering a certain technique but recovery also plays a major role in the life of an athlete. Intense training without adequate recovery often leads to injuries and burnout. With the help of a structured plan, an athlete can incorporate rest days and recovery sessions, such as stretching, yoga, or light cardio, to rejuvenate the body and mind.

3. Monitoring Progress

Regular monitoring of an athlete’s progress is critical. It is the job of a coach to track metrics like strength gains, skill improvement, and injury recovery. Based on these observations, an athlete can make training plans to improve his recovery sessions and improve performance on the field.

Conclusion

For India to become a true sports giant in the world, coaches, athletes, and the government all have to work in tandem. This is the responsibility of the government to provide coaches and athletes with the required infrastructure, while coaches will have to make sure that they are getting the most out of India’s sports ecosystem. Similarly, athletes have to take responsibility to take care of their own bodies and ensure that they are doing everything that the coach is asking them to do.

Training for Young Athletes: Best Practices

An athlete goes through multiple trainings in his entire career. There are a lot of things an athlete do and experiments to reach their best version. An athlete’s life is full of discipline and hard work.
Youngster taking up athletics as a career has to completely transform their lives. Apart from a proper diet, a budding athlete needs to be disciplined in his training to get the best out of their body.

Multiple kids sports programs are conducted in training sessions along with some exercises to train the budding athletes. The purpose of this article is to spread awareness among budding athletes aged 10-17 years for some of the best training and programs to become a good athlete. So, let’s take a look.

Also Read: How to build confidence as an athlete?

Training for Young Athletes: Sprinting

The first training on the list is sprinting. A planned drill around a 10-yard sprint will be quite effective at the start. In this, one has to drill the starting position and basic sprinting mechanics. The next step would be a reactive sprint drill. To do this drill a tennis ball is the best prop.

The coach drops a tennis ball on the ground, and the athlete has to sprint from his position and catch the ball before it hits the ground for the second time. Another simple drill is a race between a group of athletes who run for 10 yards.

Training for Young Athletes: Jump Training

In this training, one can start with normal hops for a minute or two as a warmup. Hopping means basic jumping and could be considered as a part of skipping with a skipping rope. The other drill in this training can be the Hurdle jump to increase the effect and illustrate progression after skipping. Hurdle jump emphasizes triple extension, including hips, knees, and ankles.

To set hurdles, start with a 5-hurdle setup wherein the athletes hop over all 5 hurdles and land between each hurdle for at least 2 seconds. Once the athlete gets his pace in the 5-hurdle setup, you can increase it further to 10 and so on.

Also Read: Understanding The Indian Sports Ecosystem: Opportunities For Athletes

Training for Young Athletes: Lifting

Lifting is another exercise that should be performed by a budding athlete. Lifting can be done in different versions, like squat, bench, or deadlift. For squats, an athlete should go for a goblet squat with a 45 lbs dumbbell for at least 5 reps. Bench press should be started with 20 lbs of dumbbells again for 5 reps.

Bench press is good for measuring the strength of the athlete. Finally, while attempting the deadlift, good reps of 5 with a 90 lbs Kettlebell or a trap bar will be adequate to train the posture. All this lifting therapy is a vital part of strength training.

Training for Young Athletes: Conditioning

During conditioning, one should pick exercises which are too simple to screw up. Any exercise that requires more than 2 cues should be avoided during conditioning.- This includes Olympic lifts, compound lifts, and other dynamic movements. Exercises like sled push, bike sprints, jumping rope, and other exercises that include 2-3 cues are helpful during conditioning. Higher jumps should also be avoided because the higher you jump, the fewer reps you perform.

Also Read: 5 Exercises to Boost Stamina and Endurance in Sports

Therefore, conditioning goes hand-in-hand with simpler exercises that require minimal strength. Therefore, increasing reps, rounds, and the time one trains is taken into consideration during conditioning.
Youth Athlete Training India or around the world is done with different standards and techniques. But, the above techniques are amongst the most common ones.