Category: Athlete Growth

Lionel Messi was a born talent. There’s no doubt about that. But he wouldn’t have become even an iota of a player that he became had he not developed mental resilience. Even a supremely talented player can have an average career if they mentally weak. Developing mental resilience is as important for an athlete as reaching a peak fitness level. The mental aspect is the real differentiator between average, good and great athletes. Some kids are naturally mentally tough but others needs guidance and practice to develop this important skill.

Understanding Mental Resilience

What actually is mental resilience? In simple words, it – the ability to bounce back from setbacks, keep focus under pressure, and keep the head high during tough times. The confidence built by an athlete is a form of mental resilience, and developing such a quality is essential for long-term and sustained growth and success in sports.

Why developing mental resilience is important? In a match between Liverpool and Real Madrid in the UEFA Champions League, Mo Salah and Kylian Mbappe both missed a penalty for their respective team. This is not the first time that these players missed a penalty in a game and this won’t be last either. But one thing is certain that both players will bounce back from their personal setbacks. This is due to the mental resilience. Players who play ay their peak level for a long time are often tougher mentally than most other players. It’s their ability to resist hardship as well as adapting and recovering from the obstacles.

Why confidence is a big factor in developing mental toughness? Confidence is the belief with which a person believes he can succeed. It is developed through practice and preparation. A confident athlete doesn’t lose hope in his ability despite hitting a rock bottom. Like Virat Kohli, who hit a remarkable century in the Perth test, which was his first in over 16 months.

Also Read: 10-Minute Warm-Up Routine For Athletes

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Key Factors that affect Mental resilience

Mental toughness can be developed by hard work and effort. It’s a form of thinking that removes the attention of the athlete from worrying about failure and allows him to view challenges as opportunities to learn. Here’s how one can develop mental resilience.

Also Read: How To Maintain A Balanced Diet

• Positive self-talk: Internal dialogue plays a significant role in the construction of one’s confidence. Some of the statements include: “I have trained for this” or “I can take the pressure,” which are some statements that help in aiding the self-doubt level of an athlete.
• Imagine Success: Whatever you can imagine can happen if you make efforts for it. Successful athletes visualize performing in a game, making contribution, or outperforming others. Everything can be put into reality if one can image.
• Setting Realistic Goals: Always set goals that are realistic. Confidence-building starts with realistic goals because unrealistic ones can only lead to disappointment, while achievable goals can build up momentum and self-belief.
• Short-Term Goals: These should focus on getting better day-by-day by tackling something like mastering a particular technique or increasing stamina. These are short-term goals, and achieving them can build confidence, which helps in mental resilience.
• Long-Term Vision: Always keep in mind the larger picture, like breaking into a specific team, like an IPL or ISL team, or winning a championship, but it should be broken down into smaller manageable steps.

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How To Train and develop Mental Resilience

• Focus On Mental Training: Athletes generally put more emphasis on physical training, but mental conditioning is equally a must for an athlete’s success.
• Through Meditation: Meditation reduces stress and improves concentration. If an athlete can focus on what is happening during the game, it will keep him from thinking about his past mistakes, thus reducing stress.
• Breathing Activities: Deep breathing calms the nervous system and helps athletes stay cool, collected, and confident under high-stress conditions.
• Keeping a Diary: Writing helps in keeping a tab on the current events in life, its problems. It can also be used for progress documentation, which ultimately results in building up self-belief.
• Fitness compliments healthy mind: Confidence is not only mental but also based on prior preparation. So, an athlete who is regularly training and preparing will feel more and more confident.
• Constant Practice: Repeated practice of skills prepares an athlete to perform in competitions. The athlete then knows that he has done all that is required and thus exudes self-confidence.
• Healthy Lifestyle: Nutrition, sleep, and recovery are essential for top performance. Anything in these three areas neglected over a period can affect an athlete in a negative way, which diminishes self-confidence.

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Conclusion

Physical and skill training are essential for an athlete to improve his game and become a better player, but mental resilience is equally important. While it is critical to put oneself into training, proving one’s mettle through skill development, determination in facing obstacles, and faith in self would often separate outstanding athletes from good athletes.

To improve mental resilience, young athletes need a perfect environment which depends on parents, coaches, and teammates. Factors such as realistic goal setting, and perseverance in training, an athlete can build mental toughness and belief that’s essential for peak performance-not just in sport but in life. Resilience is not simply about bouncing back; it is about bouncing forward, much tougher and more determined than before. It becomes the foundation of endurance on that part for the athlete’s success, allowing them to maximize their potential.

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Playing a sport and excelling in it are two different things. People play sports to lead an active lifestyle, but some people play sports to excel in it and make a career out of it. Those who strive to go the distance as a sportsperson need to be disciplined and adapt to different techniques early in their career to reap benefits.

Today, in this post, we will discuss five exercises for improving stamina and endurance in sports. So, without wasting any further time, let’s get going with the post.

Interval Training

The first training on this list is the Interval training. Interval training is rated as one of the best exercises to improve cardiovascular efficiency and aerobic capacity. A budding athlete should give this training a try by alternating between high and low-intensity workouts.

How to Perform:

• Sprint for at least 30 seconds.
• Walk or slowly jog for 1 or 2 minutes.
• Repeat this cycle for 8 to 10 times.

Benefits: Performing Interval training with precision mimics game scenarios that require an abundance and burst of energy before recovery.

Also Read: How to maintain a balanced diet as an athlete?

Plyometric Exercises

Plyometric exercises are really helpful in boosting stamina and endurance. These exercises require explosive power in the body to pump stamina via high-intensity and dynamic movements.

How to Perform:

• Plyometric exercises include multiple exercises like- box jumps, jump squats, or burpees.
• Perform at least 3 sets of 10-15 repetitions.
• Rest for a minute or half between sets.

Benefits: Exercises like these are helpful in sports requiring explosive movements like- volleyball, boxing, Table Tennis, etc.

Running and Cycling for Long-Distance

Running and cycling are among the most common exercises performed by people nowadays. These are among the most effective exercises to boost aerobic endurance and also improve the functioning of the heart and lungs.

How to Perform:

• Run or cycle at a constant pace starting from 30 to 60 minutes a day.
• Gradually increase the pace, distance, and distance over time.

Benefits: Develops a robust base for sports involving prolonged movements and running like- Hockey, Football, Rugby, etc.

High-Intensity Circuit Training

High-intensity circuit training is a combination of strength and endurance training to boost overall fitness and stamina. Circuit training helps boosting overall endurance.

How to Perform:

• High-intensity circuit training includes push-ups, pull-ups, kettlebell swings, and lunges in succession.
• Give 40 seconds to each exercise with a 20-second rest in between.
• 3-4 rounds are necessary.

Benefits: Boost the whole body, along with increasing stamina and muscle endurance. Doing these exercises always heats up the body for better performance.

Swimming

Swimming is another common exercise or therapy to effectively build cardiovascular fitness and flexibility. Swimming is a whole-body workout that benefits joints, muscles, and boosts endurance.

How to Perform:

• Swimming can be done in laps. Try 2-3 laps at once.
• Another way of swimming is to swim continuously for 20-30 minutes.
• Try different strokes while swimming like- breaststroke, freestyle, and backstroke for improving various muscle groups.

Benefits: One of the major benefits of swimming is that it helps in improving lung capacity and endurance, especially in high-cardio and water-related sports like diving, water polo, etc.

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Warming up before a workout or performance is not just essential but a game-changer. It ensures injury prevention and peak performance. Whether you’re about to play sports, strength train, or engage in any physical activity, it is a must to limber up with a full-body warm-up regimen.

We have put together an easy 10-minute warm-up routine so that you keep injuries at bay and prime your muscles for maximum performance. Let’s first get to understand the need to warm up.

Why do you need a Warm-Up Routine?

Our muscles and joints are also at rest when we are physically inactive during rest, sleep, or commute. With warm-up, we activate muscles and joints, triggering the central nervous system to turn on. If we don’t get straight to intense workouts, we may strain muscles which can lead to injuries. Besides, warming up improves blood circulation and flexibility.

Related How to Maintain a Balanced Diet as an Athlete

The 10-Minute Warm-Up Routine

Take these steps to get your body ready for any workout. It is advised to perform each of the below-mentioned exercises for up to 1 minute in the same sequence.

1. Arm Circles

• Extend your arms out to the sides.
• Make small, controlled circles.
• Increase the circle size gradually.
• This helps loosen your shoulder joints and increase blood flow.

2. Hip Circles

• Place your hands on your hips and rotate them in a wide circle, like a hula hoop.
• Perform clockwise for the first 30 seconds.
• Perform counterclockwise rotations for the next 30 seconds.
• This will help open up your hip joints
• This exercise is crucial before running activities.

3. Leg Swings

• Hold onto a wall.
• Swing one leg forward and backward for 15 seconds
• Sing the leg side to side thereafter for 15 seconds.
• Now, do the same with the other leg.
• It is great to activate your hip muscles and improve mobility.

Related 5 Essential Drills Every Cricketer Should Master

4. March or Jog in Place

• Lift your knees high while walking/marching in the same position.
• It helps improve blood flow throughout the body.

5. Jumping Jacks or Step Jacks

• This is a classic cardio activity to raise your heart rate 
• This helps wake your body up for intense training.

6. Walking or Supine Knee Hugs

• Pull one knee toward your chest and pause for a bit
• Do the same with the other leg.
• Supine Knee Hugs activate the glutes and hamstring muscles.

7. Bodyweight Squats

• Stand with feet shoulder-width apart.
• Lower your body into a squat 
• Keep your chest up and knees aligned.
• This warm-up exercise helps loosen lower body muscles.

8. Push Ups

• Start with your palms flat on the floor, right below your shoulders.
• Lift your body up to a plank position.
• Slowly lower the body toward the floor, keeping the form. 
• Lower and squeeze the shoulder blades.
• Perform a set of 10-20 reps.
• Push-up exercise helps activate the chest, shoulders, and core muscles.

9. T-Rotations (Spiderman Lunges)

• Start from a push-up position.
• Bring one foot next to your hand and rotate your torso upwards.
• Now do the next side.
• Do it for a minute
• This exercise will enhance spinal mobility besides loosening hip muscles.

Related Essential Strength Training Equipment Every Athlete Needs

10. Inchworms

• Stand tall and bend forward to touch your toes.
• Walk your hands forward to a plank position and walk them back then.
• The exercise helps activate the core, shoulders, and hamstrings.

All the above-mentioned exercises will take some to master. Make sure you keep the form and if not been able to, skip to the next one.

It’s time you make warming up a non-negotiable in your workout regime. Remember that it’s the foundation of any and every workout.

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

Maintaining Consistency Is The Key

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

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Personalizing The Diet

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

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Common Mistakes to Avoid

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

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

Understanding the Basics of a Balanced Diet

But what is a balanced diet?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Also Read: Beginner’s guide to sports nutrition

Hydration: Most overlooked nutrient

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

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

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Conclusion

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

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

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

Forward and Backward Defense Drill

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

Purpose: To develop a proper defensive technique.

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

Catching Drill

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

Purpose: To improve hand-eye combination while catching.

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

Drill for Running between the Wickets

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

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

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

Also Read: All About Essential Strength Training Equipment

Throwing Drill for Direct Hits

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

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

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

Target Bowling Drill

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

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

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

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