Category: Athlete Resources

Introduction

In a game between two high-profile athletes, contesting for the biggest of prizes, the difference is defined by the smallest of margins. The 100-meter dash at the Olympics is a perfect example of this. In this event, which is hailed as the “Mother of all Sports”, the difference between the athlete winning the Gold Medal and the athlete finishing last is in seconds. Also in football, it’s often the speed, unless you are Lionel Messi who is born with the dribbling skills, that sets apart winners from the losers. Cricket has changed as well. Now, cricketers have to be fitter, with more athletic skills and with more speed to withstand the demand of the fast-paced game.

So if you are an aspiring athlete looking to become a professional player, speed can take your game to a whole new level. Here are three drills that can be game-changer.

Also Read: Creating a Balanced Diet for Young Athletes

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Drill No-1: Band-Resisted Sprints

Overview

When you run, a few factors work against you – your own weight and the gravity. Athletes with explosive speed can lift their feet after landing at a faster rate than others. So adding some resistance to your speed training drills can help you tackle factors such as gravity and weight, enabling you to power through sprints with greater force. Here’s a visual representation of training with resistance to increase your speed.

How to Execute

1. Setup:

• Use a resistance band, sled, or weighted vest.
• Find a flat, open surface for sprinting.

2. Execution:

• Attach the resistance band around your waist, securing the other end to a stationary object.
• You can also use a partner who can hold on to the resistance band.
• It’s time to start your training. Get into a sprinter’s position, with your front foot forward and your back knee bent.
• Run forward. Sprint as fast as you can. Your focus should be on maintaining the proper form, which you use for running without resistance.
• Sprint for 15–20 meters against the resistance.
• Take rest for few seconds, until you can control your breath again.
• Repeat the drill as many times as you like, but do it for at least 5-6 sets.

Also read: How to Use Resistance Bands for Effective Training

3. Next Step:

After getting used to the resistance band sprinting, the next step should be to gradually increase the resistance or the number of sets.

4. Benefits

• Improves lateral movement.
• Builds strength.
• Adds variety to your exercises.
• Portability as it can be done anywhere.

5. Common mistakes to Avoid

• Don’t breathe from mouth. Breathing makes all the difference.
• Try engaging your core for stability and explosiveness.
• Avoid leaning too far forward to maintain balance and efficiency.
• Perform each sprint at maximum effort. Don’t do it for the sake of it or with a half-hearted approach.

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Drill No-2: Plyometric Box Jumps

Overview

Plyometric exercises are known as the jumping exercises. These drills can work wonders to gain explosive muscle powers and in improving speed. Since these exercises require jumping from a stationary position, it builds strength and agility in your lower body, which is crucial for improving stride length, distance between your landing feet when you run, and speed.

How to Execute

1. Setup:

• Use a sturdy box. You can also work with a raised platform.
• The height of the box can vary, depending on the height of the athlete and how high he can jump.
• Since you will be landing on your feet, ensure the area is clear of obstacles. The surface should be plain.

2. Execution:

• Stand with your feet shoulder-width apart, facing the box.
• bend your knees, lower into a squat position.
• Swing your arms backward for gaining momentum.
• Now use all your power and jump onto the box, or the raised platform.
• The key point here is to land softly and with both feet.
• Now step down carefully. Follow the drill for the next repetition.
• Perform 3–4 sets of 8–12 reps.

3. Next Step

The next step should be to raise the height of the box or the raised platform. Always challenge yourself and set bigger goals.

4. Benefits

• Helps improving cardiovascular system.
• Improves coordination and balance.
• Boosts jumping ability, which translates into faster sprints.

5. Common mistakes to avoid

• Focus on a soft landing to reduce joint stress.
• Increase the box height only when your power improves.
• Don’t rush into jumping. Always be in control of breathing.

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Drill No-3: Ladder Drills

Overview

Agility ladder drills are amongst the most famous drills that athlete incorporate into their training routine to improve speed and agility. Because it’s an excellent option for improving foot speed, coordination, and explosive movements, both front and lateral. This drill can real even better rewards for footballers and lawn tennis players.

How to Execute

1. Setup:

• Lay out an agility ladder on a flat surface.
• Make sure the surface is flat and is without obstacles.
• Wear lightweight, supportive shoes.

2. Execution:

• Stand at the base of the ladder.
• Step one foot into the first square, followed by the other.
• Quickly move to the next square, followed by the other. Maintain this rhythm throughout the length of the ladder.
• Perform each pattern for 30–60 seconds, resting for 60 seconds between drills.
• Repeat 3–5 times.

3. The Next Step

The next step in this drill should be to progress to more advanced patterns, such as lateral shuffles or high-knee runs through the ladder.

4. Benefits

• Enhances neuromuscular coordination.
• Improves reaction time and directional changes.
• Builds confidence in executing complex footwork.

5. Common Mistakes

• Don’t rush through the drill. Focus on precision before increasing speed.
• Keep a correct posture. Keep your chest up and core engaged to avoid hunching.
• Don’t skip warm ups. Proper preparation prevents injuries during quick movements.

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Also Read: Top Nutrition Myths That Hurt Athlete Performance

Conclusion

Speed is a skill that requires dedicated effort and the right training techniques. Some athletes are born with natural skills, which is true for speed as well, while a lot others have to work their way towards gaining skills. In any case, it’s the hard work and utmost dedication that makes an athlete a great athlete. So remember that it’s the consistent practice that will reap desired results. Also, monitor your progress, be ready to make changes to your technique is something isn’t working out for you and you’ll see significant improvements in your athletic performance.

Incorporate the above-mentioned drills into your training routine and take the first step towards becoming a faster, more powerful athlete.

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Ever felt like the odds and the world are against you? Well, you’re not alone. Every sportsperson, no matter how successful, has faced plenty of challenges and setbacks. The key is to turn those obstacles into stepping stones. We have put together some inspiring athlete stories proving that perseverance can turn failure into fame.

1. Michael Jordan – From Cut to the Court’s King

Michael Jordan, the greatest basketball player of all time, endured a fair share of hardships on his way to becoming GOAT. He was not always a superstar. In high school, he could not make the cut to the school basketball team. He would have been broken. Like all the great players do, Jordan used this setback as fuel to get better and better every day. He honed his skills day in and out with practice and spending more time on the court. The hard yards paid off eventually with six NBA championships and five MVP awards in the bag. 

“Never say never, because limits, like fears, are often just an illusion.” – Michael Jordan

2. Mary Kom – Punching Through Adversity

Mary Kom, India’s boxing legend, faced a plethora of challenges in her journey. She was from a modest background in Manipur and faced many a societal norm to pursue boxing as a career. Making her way through the obstacles, Mary Kom etched her name in history as a six-time world champion and an Olympic medalist. It was her resilience and determination that inspired millions in India and beyond.

“Boxing is not considered respectable for women and nobody believed I could be a boxing champion, not even my friends. Our neighbours said all kinds of things. I wanted to show that not just men, but even women can do anything they want.” – Mary Kom 

Related 5 Proven Ways to Stay Injury-Free While Pushing Your Limits

3. Usain Bolt – Learning from Loss

The fastest man in the world, Usain Bolt, faced several challenges growing up. As a budding athlete, Bolt struggled with injuries and early losses. A lot of people around him began to doubt his potential. Bolt, unfazed by setbacks, worked tirelessly on honing his technique and mindset. It was this winning mentality that helped him become an eight-time Olympic gold medalist and shattering world records in the 100m and 200m sprints.

“I’ve worked hard over the years, I’ve been injured and I’ve worked hard through it, and I’ve made it” – Usain Bolt

4. PV Sindhu – Rising After Olympic Final Loss

PV Sindhu is India’s most celebrated badminton player. She experienced a heartbreaking loss in the finals at the Rio Olympics in 2016. A loss in the Olympic event final would shatter anyone and their dreams. PV Sindhu showed mettle and courage to work harder than ever. The shuttler went on to win the World Championships in 2019 and multiple other international titles.

“After the 2016 Olympics, I had six to seven silver medals. People started telling me that ‘you have a final phobia. At the (2019) World Championships, I was in the final again…and I was like I have to win this match. So, I just wanted to give my 100 percent. I didn’t want people to say ‘Silver Sindhu’. At some point of time that gets into your mind and I told myself before the final ‘No, come on. I need to just give my 100 per cent no matter what and win this.” – PV Sindhu

Related 5 Insider Tips from Pro Athletes You Won’t Learn in School

5. Cristiano Ronaldo – From Humble Beginnings to the Top

Cristiano Ronaldo’s meteoric rise from poverty in Madeira, Portugal, to becoming one of the greatest footballers ever is a story for the ages. CR7 faced financial difficulties as a budding footballer and was often mocked for his ambition. It was the ‘never say never’ that made him a five-time Ballon d’Or winner and one of the most decorated footballers of all time.

“I see myself as the best footballer in the world. If you don’t believe you are the best, then you will never achieve all that you are capable of.”- Cristiano Ronaldo

6. Serena Williams – Overcoming Doubters and Racism

Serena Williams faced a lot of criticism throughout her tennis career. She would often encounter racism from those around her and even in the sports community. Nothing deterred Serena ever! With an unbreakable spirit, she went on to become one of the greatest female athletes of all time with 23 Grand Slam singles titles.

“As a Black tennis player, I looked different. I sounded different. I dressed differently. I served differently. But when I stepped onto the court, I could compete with anyone.” – Serena Williams

Related Why 99% of Athletes Quit… But the 1% Succeed

7. Lionel Messi – Overcoming Health Challenges

One of the most successful football players of all time, Lionel Messi was diagnosed with a growth hormone deficiency as a child. The medical condition quashed Messi’s football dreams. The Argentine overcame the odds with persistent hard work and support from FC Barcelona. He went on to become an eight-time Ballon d’Or winner, a World Cup winner, and one of the greatest footballers in history.

 “You can overcome anything, if and only if you love something enough.”- Lionel Messi

8. Milkha Singh – The Flying Sikh

One of India’s finest sprinters who also goes by the name “Flying Sikh,” Milkha Singh overcame immense personal tragedy during the Partition of India. His journey from a refugee to a Commonwealth Games champion is incredible and inspiring. This is what sheer determination can do.

“Life is not decided by lines on a palm but by the power of the will, hard work and discipline. In my teens, I had no idea about running as a sports event. For me, an orphan, it was not only about learning how to survive the brutal world, but also about carving an identity.” – Milkha Singh

Related Top 10 Indian Athletes to Watch Out For in 2025

What can we learn from these athlete success stories?

• Resilience: A never-give-up mindset makes the best bounce back stronger after setbacks. Those who take setbacks in their stride, learn from them and have determination get the taste of success eventually.
• Criticism is fuel for success: No matter how big your achievements are, you will face criticism, get booed, and be slammed on some days. Think of criticism as a part and parcel of life and a tool for growth. 
• Focus on self-improvement: The best of the best work on themselves day each day. They keep at it to reach their full potential and believe in long-term success.
• Stay true to your passion: It is the desire that matters more than talent and skills. If you are passionate, difficult times won’t bother you a bit. Stay focused on the ultimate goal and maintain enthusiasm.

Conclusion: Your Setback is a Setup for a Comeback

Remember, every champion once struggled! They refused to give up through the setbacks. They embraced failures as learning experiences, stayed determined and hungry for success, and kept pushing forward. The journey to become a hero always starts from zero. Let these stories be a witness to ‘no dream is too big and no failure is too great to overcome.’

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Introduction: Why Resistance Bands Are Effective for Athletes

There are no shortcut to fitness. Maintaining a peak level of fitness requires discipline and an utmost dedication. For most athletes, it’s a process that never ends. Why it’s that certain athletes such as Lebron James, Lionel Messi, Virat Kohli and Cristiano Ronaldo dominated their sport for decades and continue to do so? It’s not only because they were talented but also because they looked after their body better than their peers.

It’s not just about the diet and rest, but fitness depends on the variety of exercises an athlete does, and how effectively he is targeting every muscle. One such tool that offers versatility in training is the resistance bands. They are lightweight and portable and can be used by athletes of all levels.

Benefit #1: Versatility in Training

One of the most significant advantages of using resistance bands is their versatility. Unlike traditional training tools, such as gym equipment, resistance bands allow for a wide range of movements and exercises. Whether you’re targeting upper body strength, lower body power, or core stability, resistance bands can be adapted to suit your goals.

For athletes who are in sports that require a lot of lateral movement, quick turnaround when sprinting and , this versatility in training can be the biggest difference when it comes to the output on the playing field.

Additionally, resistance bands are available in different levels of resistance, ranging from light to extra heavy. This makes them suitable for all athletes of all levels – beginners to advanced. Also, what’s special about resistance band is that you can easily adjust the intensity of your workout by using a thicker band or combining multiple bands, or by making the length short. It’s all up to you how you want to use them.

Also Read: All About post-workout recovery

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Benefit No-2: Low Impact, Joint-Friendly

For athletes, maintaining joint health is crucial. High-impact activities, repetitive movements, and heavy lifting place stress on joints, increasing the risk of injury knee or joint injury over time. Resistance bands is a good substitute for heavy weight lifting that focuses on strength and mobility training.

It is the elastic nature of resistance bands that ensures smooth and controlled movements, reducing strain on joints and connecting bones. Unlike free weights, which rely on gravity and can create sudden jerks, resistance bands provide constant tension/resistance throughout a training set. This makes them an excellent choice for every athlete, whether he is looking for some strength exercises or in a rehabilitation looking to speed up his recovery from an injury.

In fact, resistance bands are super beneficial for athletes recovering from injuries. During rehabilitation, athletes can’t lift weights and perform intense physical activities. But they have to maintain a certain level of fitness and this can be achieved through using resistance bands. Athletes can use them without overloading the affected area. Furthermore, resistance bands can be used to activate certain muscles that might be neglected in traditional weightlifting, enhancing overall joint stability and reducing the likelihood of future injuries.

Also Read: Creating a Balanced Diet for Young Athletes

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5 Resistance Band Exercises to Try

To get the most out of your resistance band workouts, it’s important to focus on exercises that target strength, mobility, and endurance. Here are five effective resistance bands exercises for athletes:

1. Front Squats

• Target Muscles: Both sides of your things, hamstrings.

Front squats add strength to groin and calves and provide flexibility

• How to do Front Squats?
  1. Step on the resistance band with both feet slightly wider than shoulder width. Remember, it’s all about the position.
  2. Now, hold the handles or ends of the resistance band at shoulder height. But keep your elbows bent.
  3. The next step is to lower yourself, as if you are trying to sit on a chair. For this exercise to be effective, the position is here important. So ensure than your knees don’t extend past your toes.
  4. Don’t bend your back. Keep you abs firm and feel flat.
  5. Stand up again and go back to the starting position.
  6. Repeat the drill for 10-15 times.

Benefits: This exercise builds lower body strength and mimics the functional movement patterns used in many sports.

Also Read: Top Nutrition Myths That Hurt Athlete Performance

2. Leg Curl (Lying)

• Target Muscles: Calves, lower calves, hamstrings.

Also known as Prone Leg Curls, this resistance bands exercises help building calves and hamstrings.

How to do Lying Leg Curls?

1. Place a bench and lie facedown. Tie the band around your ankles, wrapping to a stable object.
2. Position yourself on the bench to create tension and resistance.
3. Bend your knee and try to pull the band away from the object, towards your glutes. You should try to stretch it as far as you feel comfortable.
4. Now slowly return to the starting position.
5. Repeat the exercise for 10-15 times.

3. Band-Resisted Lateral Walks

• Target Muscles: Glutes, hip abductors.

The Lateral walks helps strengthening glutes, hip abductors and hamstrings.

• How to do Band-Resisted Lateral Walks?
  1. Maintain a standing position and wrap band around your thighs or ankles.
  2. Your feet should remain parallel to your shoulders. Slightly bend your knees.
  3. Now step to the side with one foot, followed by the other, keeping tension on the band.
  4. Continue stepping laterally for 10-15 steps in each direction.

4. Biceps Curls (Standing)

• Target Muscles: Shoulders, triceps, upper chest.

The Standing Biceps Curls helps in building upper body strength and stability. This exercise can reap good rewards for athletes playing sports like volleyball and basketball.

• How to Perform:
  1. Step on the resistance band with both feet shoulder-width apart.
  2. Hold the handles at shoulder height, but keep in mind that you should place your feet in the middle of the band so that the tension in each band is equal.
  3. Now, with your palms facing you, pull your arms towards your shoulder, bending at elbow.
  4. Lower back to the starting position in a controlled manner.
  5. Repeat the drill for 12-15 times.

5. Seated Band Row

• Target Muscles: Core, upper back, shoulders.

This exercise targets, biceps and back.

• How to Perform:
  1. Anchor the resistance band to a sturdy object at at a height parallel to your chest.
  2. Sit in a long sitting position, with your legs extended forwards.
  3. Grab the handles of the resistance band with both hands and pull it towards your core.
  4. Elbows should be bent in a 90 degree angle.
  5. Now return to the starting position slowly.
  6. Slowly return to the starting position and switch sides.
  7. Repeat the drill 10-15 times.

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Conclusion: How Resistance Bands Complement Other Training Tools

Resistance bands may not be seen as a substitute for gym exercises, but they do add real value to fitness program. They are versatile when it comes to exercises. Their joint-friendly nature also makes them a perfect partner for everyone looking to improve their fitness. In addition, resistance bands helps in strengthening targeted muscles and reduce the risk of injury.

So, whether you’re an amateur athlete or a professional, resistance bands can help you achieve your fitness goals and take your game to the next level.

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Pro Athletes don’t have a magic wand to help them achieve all that they desire. Their journey to athletic excellence is all about building habits, staying focused, making healthy connections, fueling the body the right way, and bouncing back when things hit rock bottom. 

We have put together the best advice and five insider tips from professional athletes that may help give you a headstart in your sporting journey!

Tip #1: The Power of Routine and Discipline

Pro athletes swear by their daily routines. Yes! It is all about being consistent. The professionals and most successful athletes do the same things again and again every day, whether it’s training at the same time, abiding by a sleep schedule, or warm-up routine before performances. The power of routine and discipline goes a long, long way.

Take Cristiano Ronaldo’s example. Arguably the best footballer of this generation has a repeatable routine that features regular training, a balanced diet, and proper sleep. Sticking to his routine prepares him to be at the top of his game year after year.

How to tap into the power of routine and discipline

• Make a workout schedule that you can follow every day.
• Plan your eating and sleep cycle.
• Stay consistent and stick to it.

Related Why 99% of Athletes Quit… But the 1% Succeed

Tip #2: Mental Preparation and Visualization Techniques

One of the hallmarks of pro athletes is calm and composed nature. The best in business give equal importance to their mental well-being and train their brain with tools like visualization, meditation, and breathing exercises. The trained mind that stays calm under pressure helps pros get the best out of them.

You can take the example of India’s greatest cricket captain MS Dhoni who is also known as captain cool for a reason. MS Dhoni keeps the pressure at bay, never looks in panic, and more often produces a clutch performance.

How to prepare your mind?

• Practice mindfulness, meditation, or deep breathing daily.
• Spend 5-10 minutes every day to visualize yourself succeeding in your sport.
• Practice staying calm before a performance.

Related Top 10 Indian Athletes to Watch Out For in 2025

Tip #3: The Importance of Connections in Sports

Great connections can take you far in life and sports. If you surround yourself with people who care for you and make new connections that have a positive impact on you, it opens several doors for you. The connections often help land a mentor you always needed, sponsorships, and career opportunities beyond sports.

How to make connections in sports

• Don’t confine yourself to your sport, you can draw inspiration from coaches and experienced athletes in other disciplines.
• You can always enroll in upcoming sports camps and workshops to get insights.
• Social media is an excellent platform to share your journey with like-minded people and the sports fraternity.

Related Top 10 Highest Paid Athletes in the World

Tip #4: Always remember – Food fuels Performance

 ‘You are what you eat.’ You may have often heard this from a healthcare professional. A sportsman requires optimum nutrition for peak performance. So, the coaches and nutritionists stress significantly tailored nutrition programs and diets for a simple reason – food fuels performance.

How to fix your nutrition needs

• First and foremost is eating a balanced diet with all food groups – protein, carbs, and healthy fats.
• Athletic training and performance burns a lot of calories and breaks a lot of sweat. Make sure to stay hydrated.
• Athletes’ nutritional needs are greater than a layman. Include whole foods like fruits, veggies, lean meats, and nuts in your diet.
• Take nutritional advice from a certified nutritionist only.

Related 10-minute Warm-Up Routine for Every Athlete

Tip #5: Dealing with Setbacks and Staying Consistent

Pros don’t quit! Tough times are a part of every athlete’s journey. Be it injuries, losses, or personal struggles, there will be countless challenges and hurdles. Unfazed by setbacks, you should keep pushing forward and learn from setbacks like Pros do.

Take Rishabh Pant’s comeback story for the ages. When he met with a horrific car accident in 2022, the Indian cricketer didn’t give up. Most thought it was the end of his cricket career. He prioritized his well-being and bounced back stronger in about a year. Check inspiring Athlete Stories.

How to Deal with Setbacks and Bounce Back Stronger:

• Don’t dwell on setbacks or failures.
• Keep your focus on long-term goals.
• When feeling low, ask your support system for motivation.

Frequently Asked Questions

1. What do professional athletes eat? 

Pro athletes eat a well-rounded diet that serves their nutritional needs. The professional athletes’ diet has lean protein (like chicken or fish), complex carbs (such as quinoa or sweet potatoes), and healthy fats (like avocado and nuts) along with a variety of fruits, vegetables, and a lot of water.

2. How do professional athletes stay motivated every day?

Pro athletes have clear goals! They take pride in personal growth and celebrate small wins. However, at the same time, pros don’t let short-term success get to their heads. Additionally, they are always in the company of supportive folks who have a positive impact on them. 

3. What are some best mental training techniques used by athletes? 

Athletes envision winning moments and mentally rehearse their performance. They practice mindfulness, meditation, and deep breathing to help stay calm.

4. How can budding athletes build a professional network? 

They can enroll in workshops by industry leaders, engage with mentors in online communities, and use social media to their advantage. 

5. What foods athletes avoid for better performance? 

Diet is key to athletic performance. Stay away from sugary treats, excessive caffeine, and processed foods. These may affect energy levels in a negative way and keep you from fulfilling nutritional needs.

6. How do athletes balance training and rest for optimal results?

A routine must have ample rest time for muscle repair and active recovery. Besides scheduling rest days, activities like yoga or stretching help muscles relax before rest. Also, you must listen to your body and don’t exert pressure in case it doesn’t allow it.

7. How do professional athletes overcome failure and setbacks? 

Pro athletes view setbacks as stepping stone to success. They take failure in their stride and learn from it. They keep training and strive to get better.

8. What are some quick nutrition hacks for athletes? 

Athletes have busy and tight schedules but at the same time must ensure nutritional requirements are met. They often have on-the-go healthy snacks in their bag like nuts or protein bars. They carry a couple of water bottles in their bag everywhere to stay hydrated throughout the day. 

9. What is the optimum sleep duration for athletic performance and recovery? 

Most athletes aim for 7-9 hours of quality sleep each day to ensure muscle recovery and hormone balance. 

10. Why is having a routine important for athletes?

Routine paves way to consistency which in turn helps athletes stay focused and avoids burnout. The routine builds muscle memory for physical and mental preparation.

Conclusion: Apply These Tips and Level Up!

Now that the pro athletes’ secrets are out, it’s time to emulate and chase your athletic dreams. Build the foundation of a successful sports career by inculcating healthy habits. And, remember success will follow. Trust the process, stick to it and the results will show up.

Start with these pro strategies and up the ante!

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The journey an athlete embarks on is filled with challenges and hurdles. Unless there is a resolve to overcome physical endurance, mental resilience, and emotional strength, the athlete is bound to fail.

One may be a reservoir of talent and potential, but one will only realize one’s dreams of glory and reach the pinnacle of success if one remains unwaveringly committed to the goal of being the best. Persistence is key to success in a sportsperson’s journey which is long and arduous.

“Success is not final, failure is not fatal: it is the courage to continue that counts.” ― Winston S. Churchill defines the meaning of persistence aptly. Check inspiring Athlete Stories.

Let’s get into details of why 99% of athletes quit and what sets the successful 1% apart.

The Common Roadblocks: Mental, Physical, and Financial Challenges

1. Mental Challenges:
   • Performance Pressure: Athletes often falter under immense pressure to excel, and are often reminded of it by parents, coaches, and teammates. The stress of being the best, and burnout in the process may stall athlete growth and prompt sportspersons to drop out of their programs. 
   • Lack of Motivation: Athletes require constant motivation, day in and day out. Otherwise, the passion for the sport may wane and die eventually. Lack of motivation is the most common reason why athletes quit. 
2. Physical Challenges:
   • Injuries: There are plenty of fitness and injury challenges that athletes deal with and must overcome on a regular basis. The prolonged injuries often cut careers short in sports. Sometimes, the fitness concern can be demoralizing for an athlete to think about alternate career options.
   • Overtraining: To deliver peak performance, training is of utmost importance. There is a fine line between training and overtraining. In case an athlete breaches that line, it may lead to physical exhaustion, diminished performance and increased risk of injuries.
3. Financial Challenges:
   • Financial Constraints: The cost of training, equipment, and travel in some sports can take a toll on the growth of athletes, especially for athletes from underprivileged sections. India’s renowned archer Deepika Kumari grew up in a financially struggling household. She began practicing by aiming at mangoes on trees unable to afford professional equipment crafting bows and arrows from bamboo. Financial hurdles did not deter her as she climbed the ranks in the world of archery.
   • Lack of Sponsorship: For the talent to meet opportunity there has to be financial support and backing. Without financial support and athlete resources, sustaining a sports career can become a challenge and may prompt budding athletes to let go of their sports aspirations.

Related Top 10 Indian Athletes to Watch Out For in 2025

Traits of Successful Athletes: Habits That Lead to Success

1. Goal-Setting
   • Set the Target: What you want to achieve should be clear in your head. Michael Phelps, the most decorated Olympian, has often talked about setting performance benchmarks throughout his career. 
   • Long-Term Vision: A successful athlete does not get fazed by short-term success. They believe in ruling the sport and maintaining a long-term perspective. Many successful often advocate the adage, ‘Think of your career as a marathon, not a sprint.’

I have only one talent. I can work harder than anyone else.— Abhinav Bindra

2. Resilience
   • Mental resolve: Mentality is often talked out in sports. It is indeed one of the hallmarks of successful teams and athletes. Legendary Indian cricketer Sachin Tendulkar’s comeback after multiple injuries and setbacks exemplifies what mental toughness actually means.
   • Adaptability: To taste success in the long term, athletes must embrace change and work on themselves to adapt accordingly. Their adaptability and commitment to get better and better is what separates them from one-trick ponies or one-season wonders.

“I want to be the best, it’s not about the ranking, it’s about being consistent over a period of time.” – Saina Nehwal

3. Mentorship
   • The guiding light: Mentors are a vital cog in nurturing talent and teams. The invaluable advice, whole-hearted support, and perspective go a long way in helping athletes overcome challenges in sports. A mentor or coach can also help take care of aspects like a nutrition program that’s best for your body’s needs.
   • Learning from Role Models: The best learn from the best. They draw inspiration from their role models and emulate the habits that served their heroes for good.

Related Top 10 Highest Paid Athletes in the World

Tips to Join the 1% Bandwagon: How to Stay Motivated and Focused

1. Develop a Growth Mindset
   • Embrace Challenges: Don’t get bothered by obstacles and hundreds. Always be an optimist; keep striving to learn and improve.
   • Persist Despite Setbacks: The sooner you understand that failure is a stepping stone toward success the better.

Your failures teach you more than your successes. So, don’t be afraid of failing.— Saina Nehwal

Related 10-minute Warm-Up Routine for Every Athlete

2. Prioritize Mental Health
   • Surround Yourself with Positive Influences: You must always be in a good mental space to train and perform at your best. To manage stress and maintain mental well-being, surround yourself with people who have a positive impact on you. Family, friends, coaches, and teammates can provide encouragement and accountability.
   • Practice Mindfulness: To stay focused and keep distractions at bay, you can practice mindfulness and meditation. 
3. Maintain Balance
   • Pursue Dual Careers: You should know when to Switch Off and Switch On. Make sure to take time off. For that, you can pursue interests outside of sports to help maintain balance.
   • Ensure Adequate Rest: Rest often takes a back seat in a competitive environment. Give it equal value to help your body and mind recover.

Related Upcoming Sports Events to Watch Out for in Early 2025

Conclusion: The Value of Perseverance in Sports

The road to excellence in sports is laden with challenges. To succeed, one must be resilient, set clear goals, seek mentorship, and maintain balance. Perseverance is not just to keep at it but to embrace the journey, learn from experiences, and strive to get better every day.

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Fitness is something that is an everyday process. You have to be disciplined to maintain a healthy physical state. However, in today’s fast-paced world, when the life is stuck in the 9-5 job, it’s hard to maintain a proper training schedule. But with technology, it’s easy to keep a track on fitness. Many apps offer tailored training regimes to suit individual needs. Here are top 10 Health & Fitness Apps for tailored training regime.

Also Read: Top Nutrition Myths That Hurt Athlete Performance

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How to Choose the Right Fitness App?

Since there are numerous fitness apps available, it’s important to factor in your fitness goals. So, try to consider the following factors:

• Fitness Goals: Have a clear picture about your fitness goals. Are you focusing on weight loss, muscle building, or mental well-being? Having a clear idea of your goals can help you identify the right app.
• Budget: As Apps comes with special features, a lot of apps need subscription. So using an app depends on your budget and how much you are ready to pay for a subscription.
• Equipment Access: Some apps comes with features that can be set up with your home or gym setup. So, choose app that meets your requirement.
• Community and Motivation: Some apps offers features of building like-minded community, while some provide motivational quotes from time to time. Using these kinds of apps can keep you engaged.
• Ease of Use: A simple, intuitive interface is essential for consistency.

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1. MyFitnessPal

Overview:
MyFitnessPal is one of the best apps available for the fitness enthusiasts. This app helps with combining calorie tracking with fitness insights. Since this app boasts a vast food database, it’s a perfect platform for those seeking to balance diet and exercise.

Features:

• Extensive food logging system with over 18 million food items to choose from.
• Can track macronutrients and micronutrients.
• This platform provides smooth integration with fitness trackers devices like Fitbit and Apple Watch.
• Make personalized calorie goals based on your activity level and weight objectives – depending on whether you want to lose or gain weight.

Why MyFitnessPal Is Great?
The app has a user-friendly interface and offers features that can be customized. Whether you are looking to lose weight or are trying to customize your diet, it’s a perfect app for users of all levels.

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2. Nike Training Club

Overview:
Nike Training Club offers a wide range of workouts designed by top professional trainers. From guidance on running patterns to improving cardio, this Nike Training Club app is loaded with features.

Features:

• Offers on-demand workout videos for guidance and improvement.
• This app has various training programs that can be tailored to your fitness goals.
• Track progress effectively with detailed instructions.
• Comes with free premium content that can be personalized for training experiences.

Why the Nike Training Club App Is Great:
The content on this app is of professional quality. If you are looking to level up your fitness goals, it’s a go-to app.

Also Read: Top Agility and Speed Drills for Indian Athletes

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3. Cult.Fit:

Overview:

From offering group workouts to individual fitness sessions, Cult.fit is one of the most famous health and fitness apps amongst the urban population in India. This app also provides virtual workouts for those who prefer training at home. If you are a sports enthusiasts, Cult.Fit also offers sports sessions, like football zym training program, but the service depends on the location in which you are living.

Features:

• Live and on-demand fitness classes for yoga, strength, cardio, and more.
• Access to Cult.fit centers for offline classes.
• Personalized meal plans with recipes.
• Guided meditation sessions to promote mental wellness.
• Health check-ups and consultations with experts.

Why It’s Great:
Cult.fit offers a seamless blend of online and offline experiences, making it a versatile choice for urban people seeking a well-tailored approach to fitness and wellness.

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4. FitOn

Overview:
Combines unique social features with wide variety of exercises and diet plans. The app has plans for different fitness levels, including strength, cardio, yoga, and pilates.

Features:

• Unlimited free workouts across various categories.
• Celebrity trainer-led sessions.
• Real-time progress tracking and leaderboards.
• Options for personalized meal planning.

Why FitOn Is Great?
Provides guided fitness plans for individuals preferring to workout at gome.

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5. Strava

Overview:
If you love running or outdoor activities such as cycling, Strava should be your go-to app. It focuses on tracking and analyzing physical activity with superb in-built features.

Features:

• GPS tracking for running, cycling, and swimming.
• Performance analysis tools.
• Comes with features to compare your performance with others.

Why Strava is Great?
Strava is a perfect companion for outdoor enthusiasts.

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6. Centr

Overview:
Created by actor Chris Hemsworth, Centr offers a well-rounded approach to fitness. From personalized workouts, to diet plans and meditation, this app has everything for everyone.

Features:

• Workouts designed by top professionals.
• Funcationality to customize your meal plans.
• Focus on on guided meditations.
• Weekly updates to keep routines fresh.

Why Centr is Great?
Centr’s feature rich programs makes it ideal for those who want to find fitness, nutrition, and mental well-in a single app.

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7. JEFIT

Overview:
JEFIT boasts a large database of exercise. It’s a perfect app for strength training and bodybuilding enthusiasts.

Features:

• Extensive exercise library with video demonstrations.
• Customizable workout plans.
• Track your workouts.
• Social features for workout motivation.

Why Jefit Is Great?
Its for more serious fitness enthusiasts as the app emphasis on structured weightlifting routines and analytics.

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8. Headspace

Overview:
This app is primarily a meditation app. The Headspace is a proper mental health app that can help you improve focus and calm your mind.

Features:

• Guided meditations and breathing exercises.
• Sleep aids for recovery.
• Movement sessions like yoga and stretching.
• Progress tracking to measure mental health improvements.

Why Headspace is Great?
If you are looking for an overall well-being, Headspace can help complements physical training for a balanced fitness journey.

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9. Peloton

Overview:
After making a name with its high-energy cycling classes, Peloton has now transformed into an all-fitness app that offers a variety of workouts, from running and strength training to yoga and meditation.

Features:

• Live and on-demand classes led by expert instructors.
• Ability to filter workouts by intensity, duration, and music preference.
• Social leaderboard for friendly competition.

Why Peloton Is Great?
No need for any equipment. With Peloton, users can start training at the comfort of their home.

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10. Freeletics

Overview:
Freeletics specializes in offering AI-driven personalized workout plans that also adapt to your progress. Users can also create their own plans, based on what they want to achieve when it comes to fitness.

Features:

• AI-powered coach for tailored workout programs.
• No equipment needed for most exercises.
• Short, high-intensity workouts.
• Community-driven challenges and inspiration.
• Create your own diet plans.

Why Freeletics Is Great?
For fitness enthusiasts looking for a coach-like experience without gym equipment, Freeletics delivers efficiency and results.

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Conclusion

Although fitness apps can help us improve our health, even this approach won’t give desired result in the absence of discipline. Maintaining a schedule is key to achieve the result. Also, it’s important to find the right app that caters to your need. So explore the app that match your goals and start your path to a healthier, fitter you today.

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If you are an athlete pursuing a career in sport, the best possible scenario is to get into a college that offers sports scholarship. Considering career in sports is very short comparing to traditional career, pursuing higher education and earning a degree from a top university can open better avenues post the sports career. Luckily, there are several top Indian universities that offers sports scholarships to athletes.

Benefits Of Sports Scholarship Programs:

• Encourages sports amongst aspiring athletes, also encouraging them to pursue sports as a viable career option.
• Providing the necessary tools for the overall development of athlete.
• Allows the student-athlete to focus on sports, giving them room to grow their sports skills.

Also Read: Balancing Academics And Sports: A Guide For Young Athletes

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Top Indian Universities Offering Sports Scholarships

1. University of Delhi (DU)

Delhi University is amongst the best educational institutions in India. Students from all around the world enroll for the various programs that the university offers. Other than quality education, the university also offers sports scholarships to students who have demonstrated exceptional talent in various sports. Amongst many benefits, the university provides financial assistance, hostel accommodations, and access to training facilities. Scholarships are awarded based on performance in sports trials and past achievements.

• Scholarship Criteria: Only those students are eligible for scholarships who represent Delhi University in inter-university sports tournaments.
• Financial Support: University also offer financial support of up to INR 2000 per month.

Also Read: Sports Legends: Icons Who Shaped the World of Sports

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2. University of Mumbai

Several colleges in Mumbai offers sports scholarship to deserved students athletes. Colleges affiliated to Mumbai University offer scholarship through sports quota. All students need is to take trails and pass them in order to get benefits under the sports scholarship. It includes financial assistance and access to sports facilities.

• Scholarship Criteria: Only those students who pass the trail and meet the minimum criteria can get the sports scholarship.
• Financial Support: Financial Support: University also offer financial support to deserved athletes.

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3. SRM University, Tamil Nadu

SRM University is ranked amongst the very best in India. The university boasts a foreign faculty, as well as a flexible curriculum that caters to the demand of students. SRM university has gained reputation for exceptional academics, world-class facilities, and a lively campus life.

• Scholarship Criteria: SRM university holds trials for students seeking admission under sports quota. Student athletes must register through the online registration form.
• Financial Support: Students may also get financial support.

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4. Netaji Subhas National Institute Of Sports

Netaji Subhas National Institute of Sports (NSNIS) is the largest sports institute located in the city of Patiala, Punjab. NSNIS is amongst the finest institution in India which promote sports among students, awarding scholarship to students under its sports quota program.

• Scholarship Criteria: Selection in NSNIS is based on performance and merit. Students seeking admission must have to go through a selection process to obtain sports scholarship.
• Financial Support: No college fee, free accommodation.

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5. Amity University, Noida

Amity University is amongst India’s top-class education institution. Not only it provides world-class academic curriculum for students but the university also offer scholarships for talented athletes.

• Scholarship Criteria: Selection is done on the basis sports achievement. Student-athletes must be in possession of a sports certificate, highlighting their participation.
• Financial Support: 100% scholarship for students playing at the international level. 50% scholarship for students for winning a medal and 25% for playing at the national level.

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6. Panjab University
Every year Panjab University provides sports scholarships to students athletes, both boys and girls, under its stipend program named Shri G.L. Kohli & Smt. Indravati, Kohli Memorial stipend. The number of stipends offered under this program are four, two each for boys and girls.

• Scholarship Criteria: Scholarship is done on the need-cum-merit basis. As per the criteria, minimum family income for the Endowments on Need-cum-Merit basis should be below Rs. 5 lacs.
• Financial Support: As mentioned above, students athletes get stipends.

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7. University of Kerala
From providing financial incentive to hostel accommodation, the University of Kerala offers sports scholarships to athletes who excel in sports. Seats are limited and are filled through a trial.

• Scholarship Criteria: Student must pass the trials conducted by the Kerala University.
• Financial Support: Sports Training Incentive of Rs. 4000/- each is given to every athlete who wins medals in All India Inter-University games.
  University offers scholarships of Rs. 1200/- each for Kerala University team members
  In addition, the university also award grace marks to sports persons who excel in University, State, National and International sports and games competitions.

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8. University of Mysore
The University of Mysore takes sports very seriously and felicitate sports persons in a number of ways. Not only the university gives cash prizes to student athletes for excelling in sports, but they also offer sports scholarship.

• Scholarship Criteria: Every student athletes seeking an admission in University of Mysore under sports quota and avail the sports scholarship must meet the eligibility criteria set by the university.
• Financial Support: University of Mysore offers financials assistance to student athletes. The student-athletes who Secure Medals at the All India Inter-University Competitions are given a cash award of Rs.30,000 for Gold medal, Rs. 25,000 for Silver Medal and Rs. 20,000 for Bronze Medal along with Sports Scholarship of Rs.3000/ each, on a Regular Basis.

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Other Sports Scholarships

1. Anjum Chopra Sports Scholarship: Promotes women’s participation in the game of cricket. This program awards 10 talented women cricketers every year with the sports scholarship.

• Scholarship Criteria:
  Female athletes must be part of state teams.
  Only women cricketers aged between 14 and 25 years are eligible to apply.
• Financial Support: Candidates meeting the eligibility criteria will get up to INR 1 Lakh per annum.

2. ONGC Sports Scholarship Scheme: Encourages young athletes to take up sport and reward them with numerous benefits under ONGC Sports Scholarship scheme.

• Scholarship Criteria:
  Athletes must be between 14 and 25 years.
  For sports such as Swimming, Gymnasts and Chess, the minimum age will be 10 years.
  Athletes should not receive any other scholarship during this period.
• Financial Support:
  Insurance coverage of up to INR 5 Lakh.
  Stipend of up to INR 30,000.

3. Jyoti Prakash Scholarship Program for Sportspersons: Promotes sports amongst young athletes. Under this sports scholarship program, deserved athletes get financial support as well as coverage for educational expenses.

• Scholarship Criteria: Athlete must have played at state, national, or international level in the last 3 years.
  Must be an Indian citizen and should be aged between 14 and 25.
  The annual family income shouldn’t exceed INR 6 Lakh per annum.
• Financial Support: Deserved athletes are awarded with INR 15000 to INR 24000.

4. Colgate Keep India Smiling foundational Scholarship: Provides necessary support to deserved athletes. Encourages sport amongst youth in India.

• Scholarship Criteria:
  Only Indian citizen who are aged between 9 and 20 years are eligible for scholarship.
  Annual income of family should not exceed INR 5 Lakh per annum.
  Should have played for their state or at the state and national level in the last 3 years.
• Financial Support: Deserved athletes can get financial benefits of up to INR 75000 per annum for 3 years.

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For an aspiring Indian athlete, the biggest challenge is to strike a balance between academics and sports. In fact, when a child shows his willingness to play a sport, the first command from parents is to tell their kid to don’t get your education get affected. This often leads to a half-hearted commitment from children, depriving them a chance to unlock their full potential as an athlete. Imagine a hypothetical scenario where Lionel Messi’s parents are asking him to focus more on education than playing football.

Also Read: How to leverage social media to Build your personal brand!

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How Indian System Puts Academic Pressure On Children?

India has always been a nation that prioritizes academic success. There’s no harm in that, but this has also deprived India success on the sports field. For many Indian families, education is seen as the most viable and secure path to a financially stable career. Because of this, students often are always under pressure to perform well in academics. Children, who fail to meet their parents’ academic aspirations, get compared with other kids excelling in education.

It feels as if these society norms are deeply engraved into the Indian system that forces everyone to think that without a degree from a top university, one is doomed. That failing to get top marks in exams will result in unemployment or a job that underpays. Because of this, students are always forced into studied and there’s no number to highlight how many athletes India might have lost due to these society norms.

So if you are an aspiring Indian athlete, you must learn to fight against the societal norms, which puts significant emphasis on education.

Also Read: Sports Legends: Icons Who Shaped the World of Sports

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Why Pursuing Both Sports And Academics Is A Challenge For Children?

Pursuing sports and education can be a challenge for young athletes for a variety of reasons, such as:

1. Poor Infrastructure: Many non-cricket sports lack proper facilities, coaching, and equipment, making it challenging for young athletes to train effectively.
2. Parents’ Limited Awareness: As cricket hogs all the limelight, many Indian Parents are not aware of the opportunities in other sports such as Football, Lawn Tennis, and Athletics. So they don’t encourage their children to play other sports.
3. Risky Career option: Though sports open better career avenues, it is still seen as a risky career choice by many, especially in non-metro cities.

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Why Balancing Academics and Sports Matters

Even if a young kid doesn’t show signs of being a talented athlete, encouraging him to play any kind of sports can play a huge role in the overall development. Here’s why parents should teach their children to strike a balance between academics and sports:

1. Holistic Development: Sports is the best teacher. It teaches life skills such as teamwork, discipline, and resilience. Teaching these skills theoretically isn’t possible.
2. More Career Options: Students who pursue both sports and academics, have better career options to choose from. In fact, since a sport career is short, an educated athlete will have better options to earn money once he retires from sports field.
3. Mental Well-being: Engaging in sports can reduce stress, improve focus, and enhance overall well-being of a human being. Since the pressure of academics is huge, playing sports can positively impact academic performance.

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How An Aspiring Athlete Can Strike a Balance between Academics and Sports

1. Time Management

Every person, be it Elon Musk or Ratan Tata, who went on to become successful mastered one aspect in his life and that is to manage time. We all have limited time on our hands and what we do with it affect our life. So the most important thing a parent or the teacher can teach young children is to master time management. Young athletes should create a structured schedule that allocates time for training, studying, and rest. Prioritize tasks, avoid procrastination, and make the most of available time.

2. Seek Support from Schools and Colleges

Schools and colleges play a huge role in shaping the career of a student-athletes. If you are an athlete and you sports schedule coincide with your academics, you can always seek help from schools and colleges to offer flexibility and academic support. In addition, parents should also be open to make timely communication with teachers and educational institutions to ensure their child’s needs are met.

3. Set Realistic Goals

Goals should always be realistic. Setting goals, whether in academics or for sports, that are hard to achieve can hit the confidence level in a negative way. Also try to break goals into smaller milestones but keep a tab on the larger picture as well. Know your limitations and don’t put too much burden on yourself. Also remember that every one is unique, so don’t compare yourself with other.

4. Leverage Technology

Technology can be a valuable ally for young athletes. There are many online tools that can help a student-athlete with tasks such as diet plan, maintaining a schedule, keeping track of improvement. Similarly, fitness apps and video tutorials can enhance sports training.

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Success Stories to Inspire

There are enough stories to encourage both the parents and young children to see sports as a career option, even if a child is good at academics. Here are some examples, of successful athletes who excelled in education and on the sports field as well.

• PV Sindhu: The badminton superstar made it to the very top of the sport. She remains one of the best badminton players India has ever produced. She also holds a degree in business management – a perfect example that one can be successful in sports as well as in academics.
• Anil Kumble: The former Indian leg spinner, who holds the record of most test wickets by an Indian player, is also a mechanical engineering graduate.
• Ravichandran Ashwin: India’s star spinner, who recently announced his retirement from test cricket, also holds a B.Tech degree in Information and technology.
• Abhishek Verma: India’s shooting sensation, Abhishek Verma, is also a supremely talented student. Not only he holds a Bachelor degree in Computer Science, he is also pursuing law.
• Manasi Joshi: The Para-badminton world champion completed a Bachelor of Electronics Engineering from K.J. Somaiya College of Engineering, Mumbai.

These athletes prove that sports and academics can go hand in hand and that one can be successful in both fields as well.

Also Read: Parents’ role in balancing sports and education

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Final Thoughts

Though striking a balance between sports and education can be challenging, with the right support and planning, it is possible to excel in both fields.

Rather than forcing young children to choose between sports and academics, we, as a society, should focus on creating an environment where we can value sports alongside academics.

For young athletes, there should be freedom. Freedom of choosing a career they love and that can unlock their full potential. It can be either in academics or on the sports field.

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