Difference between revisions of "Get Better in Sports"

[[Category: Sporting Careers]]

#Set your goals. Before you begin practicing to get better at the sport or sports of your choice, think about your goals. This can help you focus your training and give you something for which to work.<ref name="rf1">https://www.usta.com/Improve-Your-Game/Sport-Science/117746_Sports_Psychology_Mental_Skills_for_Achieving_Optimum_Performance/</ref>

#*For example, if you are currently running a 10-minute mile, you could set a goal of getting down to 8 minute miles in six months. It can be easy to formulate a plan for training once you have a concrete goal.<ref name="rf1" />

#Formulate a plan. It’s easy to stick to any goals you have to get better at a sport if you formulate a reasonable plan. Your plan should include everything from training sessions times to specific drills or goals you have for each session. Remember to keep it reasonable, though. Gradual improvement will keep you motivated and not fatigue you to the point that you quit.<ref name="rf1" />

#*Most people can improve with at least 150 minutes of moderate activity per week or 75 minutes of vigorous activity.<ref name="rf2">http://www.mayoclinic.org/healthy-lifestyle/fitness/basics/fitness-basics/hlv-20049447</ref>

#*If you are generally more active, you can do more than the recommended amount of exercise per day. In addition, if you are training for endurance events such as a marathon, you may also exceed this suggestion.<ref name="rf2" />

#*Remember to pace yourself and increase your training schedule gradually. This can help minimize your risk for burnout.<ref name="rf2" />

#*You may want to check with your doctor before undertaking any significant increase in your fitness program.<ref name="rf2" />

#Incorporate drills. Since most sports require developing and improving even the most basic skills, focus your training by incorporating drills. These can help you improve dramatically at the sport of your choice.<ref name="rf3">http://www.menshealth.co.uk/fitness/sports-training/improve-your-sports-skills?click=main_sr#image-1</ref>

#*Drills are every bit as important as strength and speed because they make your movements much more accurate.<ref name="rf3" />

#*Drills can also improve skills in other sports you may play.<ref name="rf3" />

#*You may want to identify drills specific to your sport of choice by asking coaches or even competitive athletes for their suggestions.<ref name="rf3" />

#*Even practicing repetitive movements like serving or shooting baskets from different angles can really help you get better at sports.<ref name="rf3" />

#Enjoy the benefits of cross training. Doing the same sport daily can get a little boring. Consider cross-training, which can not only help you get better at your sport of choice, but also boosts your endurance and may also prevent injury.<ref name="rf4">http://www.runnersworld.com/workouts/eight-benefits-of-cross-training</ref>

#*Try and train at the sport at which you want to get better 3-4 days a week and cross train the other days.<ref name="rf4" />

#*Cross training can strengthen the muscles that you don’t use in your sport of choice.<ref name="rf4" />

#*Cross training can rejuvenate and motivate you to do your sport of choice. It also helps refresh your brain.<ref name="rf4" />

#*You can use any sports to supplement your sport of choice, but you may want to choose something complementary to what you’re doing. For example, if you are a runner, you may want to do some strength training, swimming, or even yoga to strengthen your arm muscles while stretching out your leg muscles.<ref name="rf4" /> Rock climbers may want to run, hike, or jog to use their leg muscles that don’t get used as often.<ref name="rf4" />

#Stretch your muscles. Although there are mixed opinions about the benefits of stretching, it can improve your range of motion. In turn, this may help your athletic performance and help minimize your risk of injury.<ref name="rf5">http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931</ref>

#*Stretching has additional benefits including: improved flexibility and increased blood flow to your muscles, both of which can also help you get better at sports.<ref name="rf5" />

#Study the movements of professionals. You may want to watch how professionals at your sport move. This visualization may give you some ideas for new methods to do your sport or drills you could do that may also help you get better.<ref name="rf1" />

#Build self-confidence. Having confidence in your skills and ability to improve them can also provide a foundation from improvement. By meeting realistic goals you have set, you can continue to maintain and build the confidence in your skills as an athlete.<ref name="rf6"> https://www.usta.com/Improve-Your-Game/Sport-Science/117746_Sports_Psychology_Mental_Skills_for_Achieving_Optimum_Performance/</ref>

#*Learning to de-emphasize outcomes can help you build your confidence, which in turn may help you improve. Instead, focus on performance improvements and excellence.<ref name="rf1" />

#*Accept that you will have drawbacks. Move on and continue to work towards your goal.<ref name="rf1" />

#Fuel with proper nutrition. Eating a diet rich in vitamins and nutrients can help fuel your training sessions and in turn help you get better at your sport. Foods that have moderate amounts of fat and are high in complex and simple carbohydrates are good choices to fuel your workouts.<ref name="rf7">https://www.nlm.nih.gov/medlineplus/ency/article/002458.htm</ref>

#*Stick to a diet of about 1,500-2,000 nutrient-rich calories a day, depending on how active you are.<ref name="rf8"> ifestyle/nutrition-and-healthy-eating/in-depth/how-to-eat-healthy/art-20046590</ref>

#Consume carbohydrates and proteins. You’ll want to eat a healthy mixture of carbohydrates and proteins for optimal performance.<ref name="rf7" /> These can help fuel your workout and build your bones and muscles, which may help you get better at sports.<ref name="rf7" />

#*You want to eat both complex and simple carbohydrate, which your body can burn for fuel.<ref name="rf7" /> Some examples of complex carbohydrates are: whole grain pastas, bagels, breads, and rice.<ref name="rf7" /> Soft drinks, jams, jellies and candies are examples of simple carbohydrates.<ref name="rf7" />

#*You need to eat some carbohydrates if you are exercising for more than an hour. Eat something small like an English muffin with jelly or a cup of yogurt. You can also have one cup of 100% fruit juice.<ref name="rf7" /> You’ll also need to replenish carbs after a workout with similar foods.<ref name="rf7" />

#*Protein helps muscles grow and tissues repair, which may help you get better at a sport. You can get protein through lean meats and dairy.<ref name="rf7" />

#Eat enough vitamins and nutrients. A key part of boosting your training is getting enough vitamins and nutrients to maintain your health. If you eat foods from the five food groups daily, you should be able to get enough nutrients. The five food groups are: fruits, vegetables, grains, proteins, and dairy.<ref name="rf9">http://www.choosemyplate.gov/food-groups/</ref>

#*Eat 1-1.5 cups of fruit per day, including examples like raspberries, blueberries, or strawberries.<ref name="rf10">http://www.choosemyplate.gov/fruit</ref>  

#*Eat 2.5-3 cups of vegetables per day, including examples such as broccoli, asparagus, or peppers.<ref name="rf11">http://www.choosemyplate.gov/food-groups/vegetables.html</ref> Make sure to vary the vegetables you choose so that you get a range of nutrients.

#*Eat around 5-8 ounces of grains per day, of which ½ should be whole grains. Foods like brown rice, whole wheat pasta or bread, and oatmeal contain complex carbohydrates to fuel your training.<ref name="rf12">http://www.choosemyplate.gov/grains</ref>  

#*Take in 5-6.5 ounces of protein per day.<ref name="rf13">http://www.eatright.org/resource/health/weight-loss/tips-for-weight-loss/women-get-nutrients-while-cutting-calories</ref> Lean meats like beef, pork, or poultry; cooked beans; eggs; peanut butter; or nuts and seeds all contain protein.<ref name="rf14">http://www.choosemyplate.gov/food-groups/protein-foods.html</ref> Protein helps build and repair muscle.<ref name="rf13" />

#*Drink or eat 2-3 cups of dairy daily.<ref name="rf15">http://www.choosemyplate.gov/dairy</ref> Dairy products including yogurt, milk, cheese, or even ice cream can help you build and maintain strong bones as muscles.<ref name="rf15" />  

#Hydrate properly. Maintaining proper hydration can help your body function optimally, which in turn can improve your athletic performance. Make sure you get sufficient liquids every day to boost your regular training.<ref name="rf7" />

#*Women should drink at least nine cups of water a day and men should aim for 13 cups. If you are very active, however, you may need up to 16 cups of water per day to maintain your hydration.<ref name="rf16">http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256?pg=2</ref>

#*Most adults can drink about 400mg, or four cups of coffee, daily.<ref name="rf17">http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678</ref>

#*Women should no more than two to three alcohol units per day and men only three to four alcohol units.<ref name="rf18">http://www.drinksmarter.org/what-is-sensible-drinking</ref> A bottle of wine, for example, has nine to ten units of alcohol.<ref name="rf19">http://www.drinksmarter.org/what-is-sensible-drinking/it-all-adds-up</ref>

#Practice good resting habits. If you want to get better at a sport, rest is a key component.<ref name="rf20">https://www.psychologytoday.com/blog/the-power-rest/201007/improve-sports-performance-get-the-right-rest</ref> It allows your body and brain time to recharge and rebuild muscles and tissues.<ref name="rf20" />  Rest also helps your body relax and handle stress.<ref name="rf20" />

#*Get 7-9 hours of sleep every night.<ref name="rf20" />

#*Insufficient sleep can decrease your ability to perform athletically, which can undermine efforts to improve.<ref name="rf20" />

#*Short naps of 20-30 minutes can help overcome fatigue related to sports.<ref name="rf21">http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips</ref>  

#*Make sure to build in at least one full rest day per week and two if necessary.<ref name="rf20" /> If you like, you can have one day of “active recovery” where you do some light activity like bike riding or walking.

#Unwind with a massage. Although there is little scientific evidence that massage can help you get better at a sport, you may still want to get an occasional massage.<ref name="rf22">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953308/</ref> Massage has other benefits that may help you get better. These include decreasing your heart rate, and relaxing and stretching out tight muscles.

#*You can seek out a massage therapist online or ask your doctor, trainer, or a friend for a recommendation.<ref name="rf23">http://life.gaiam.com/article/how-relieve-muscle-tension</ref>

*Listen to your body; when it tells you that you should rest. There is nothing wrong with taking an extra day to rest if you are sick or your body simply needs it.<ref name="rf20" />