In the world of sports, where every millisecond and inch matters, the path to becoming a champion is built on dedication, strategy, and resilience. From rigorous core strength exercises that enhance performance to advanced equipment and a solid understanding of nutrition, every element of their training is carefully designed.
Let’s celebrate the dedication and effort shaping the next generation of Indian sports stars, featuring the inspiring stories of athletes like Shaili Singh and Poorva Hitesh Sawant, nurtured by the Anju Bobby Sports Foundation and supported by Anandana, The Coca-Cola India Foundation.
As Anju Bobby George, Olympian Indian Long Jumper & Chairperson – Anju Bobby Sports Foundation, aptly puts it, “Becoming a champion is not just about talent; it’s about building the right foundation. Strengthening the core, mastering nutrition, and investing in recovery separate good athletes from great ones. This journey requires more than just physical effort—it’s about commitment and smart training.”
1. Focus on Core Strength
Core strength is crucial for athletic performance as it enhances stability, agility, and power. A strong core stabilizes the spine and pelvis, enabling efficient energy transfer during physical activities. Sports science shows that a robust core can improve overall biomechanics, reduce the risk of injury, and enhance performance in dynamic sports.
Incorporate compound movements such as squats, deadlifts, and lunges. Add kettlebell swings, medicine ball throws, and hip thrusts to build functional strength. Start at 25% intensity and gradually increase to 60-70%. These exercises not only build strength but also improve agility and coordination. For instance, Shaili Singh, a rising star in the long jump, emphasizes the importance of core stability in her training regimen, which has helped her achieve national records and compete on the international stage.
2. Contrast Training
Contrast training is an effective technique for enhancing various physical attributes critical to athletic performance, such as strength, power, speed, and agility. This method involves performing a heavy resistance exercise set immediately followed by a power exercise with a similar biomechanical pattern (e.g., a barbell back squat followed by a squat jump). Athletes like Poorva Hitesh Sawant have benefited from this method, which has improved her explosive power and overall performance in the triple jump. The advantages of contrast training include efficient results, high work density, and potential injury prevention.
3. Master Nutrition Fundamentals
Nutrition fuels training, aids recovery and supports overall health. A balanced intake of carbohydrates, proteins, and fats is essential for optimal performance. Sports science emphasizes that proper nutrition can enhance muscle recovery, improve endurance, and optimize energy levels for peak performance.
Focusing on macronutrient balance—carbohydrates for energy, proteins for muscle repair, and fats for endurance. Proper hydration and the intake of essential vitamins and minerals are vital to supporting the body’s physiological functions, enhancing endurance, and preventing injuries.
4. Invest in Advanced Equipment
Advanced equipment plays a pivotal role in giving athletes that crucial edge. From cutting-edge footwear designed to enhance speed and stability to state-of-the-art gear, that minimizes the risk of injury, the right equipment can be a game-changer.
Moreover, top-quality track, field, and gym equipment are essential for athletes aiming to excel. Susmita, a long jump competitor, has greatly benefited from advanced equipment tailored to her needs. Her high-performance gear, developed with insights from sports science, has contributed to her consistent improvements and reduced the occurrence of injuries.
Anandana- The Coca-Cola India Foundation, has been supporting the women athletes of the Anju Bobby Sports Foundation by providing essential amenities and world-class gym equipment, enabling them to train effectively and reach their full potential.
5. Prioritize Recovery and Rest
Recovery is when the body repairs and grows stronger. Incorporate strategies like active recovery sessions, and proper sleep hygiene, and opt for ice baths and compression therapy. Overtraining can lead to burnout and injury; hence athletes prioritize recovery as part of their training regimen. Listening to their bodies and allowing ample time for recovery is crucial for maintaining peak performance.
Including active recovery sessions, maintaining proper sleep hygiene, and using recovery tools like ice baths and compression therapy could help athletes maximize recovery.
