Your goals don’t need to be anything lofty and they shouldn’t be unattainable, which could make you quit. 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. [2] X Research source
You can formulate plans with the help of sports magazines, coaches, trainers, or even friends. There are plans to help people attain their goals available in the media and on the web. Consider sticking with sources such as fitness sites or the sites of fitness magazines. Make sure to schedule at least one full day of complete and two if you need it. For example, if you want to get better at breaststroke in swimming, you might formulate a plan that includes swimming four days a week and incorporates drills that will specifically develop the leg and arm muscles you use for this stroke.
You don’t have to train for hours on end to get better at a sport. Even twenty minutes of target exercise can improve your skills as long as you do this regularly. Most people can improve with at least 150 minutes of moderate activity per week or 75 minutes of vigorous activity. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source 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. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Remember to pace yourself and increase your training schedule gradually. This can help minimize your risk for burnout. [6] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source You may want to check with your doctor before undertaking any significant increase in your fitness program. [7] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Drills are every bit as important as strength and speed because they make your movements much more accurate. Drills can also improve skills in other sports you may play. You may want to identify drills specific to your sport of choice by asking coaches or even competitive athletes for their suggestions. For example, if you play basketball, you might want to do wind sprints to improve your pivoting ability and increase your endurance. Swimmers can use kickboards and pull buoys. Even practicing repetitive movements like serving or shooting baskets from different angles can really help you get better at sports.
Try and train at the sport at which you want to get better 3-4 days a week and cross train the other days. [9] X Research source Cross training can strengthen the muscles that you don’t use in your sport of choice. [10] X Research source Cross training can rejuvenate and motivate you to do your sport of choice. It also helps refresh your brain. [11] X Research source 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. [12] X Research source Rock climbers may want to run, hike, or jog to use their leg muscles that don’t get used as often. [13] X Research source
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. [15] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source You can do either specific stretching exercises or try more gentle forms of yoga such as hatha, restorative or yin yoga, all of which can help improve your athletic performance.
Many colleges offer courses in kinesiology and though you can also find online courses. You can also learn about the principles of kinesiology by reading books or watching instructional videos.
Watch videos, visit matches or even read books and blogs to see how professionals do their sport. If you are near your opposing team or cannot get a video of them playing, visit one of their games.
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. [18] X Research source Accept that you will have drawbacks. Move on and continue to work towards your goal. [19] X Research source
Stick to a diet of about 1,500-2,000 nutrient-rich calories a day, depending on how active you are. [21] X Research source ifestyle/nutrition-and-healthy-eating/in-depth/how-to-eat-healthy/art-20046590
You want to eat both complex and simple carbohydrate, which your body can burn for fuel. [24] X Research source Some examples of complex carbohydrates are: whole grain pastas, bagels, breads, and rice. [25] X Research source Soft drinks, jams, jellies and candies are examples of simple carbohydrates. [26] X Research source 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. [27] X Research source You’ll also need to replenish carbs after a workout with similar foods. [28] X Research source 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. [29] X Research source
Eat 1-1. 5 cups of fruit per day, including examples like raspberries, blueberries, or strawberries. [31] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Eat 2. 5-3 cups of vegetables per day, including examples such as broccoli, asparagus, or peppers. [32] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source 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. [33] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Take in 5-6. 5 ounces of protein per day. [34] X Trustworthy Source EatRight. org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source Lean meats like beef, pork, or poultry; cooked beans; eggs; peanut butter; or nuts and seeds all contain protein. [35] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Protein helps build and repair muscle. [36] X Trustworthy Source EatRight. org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source Drink or eat 2-3 cups of dairy daily. [37] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Dairy products including yogurt, milk, cheese, or even ice cream can help you build and maintain strong bones as muscles. [38] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source
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. [40] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source You can stay hydrated with different liquids such as tea, juice, soda, or even broth.
Most adults can drink about 400mg, or four cups of coffee, daily. [41] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Women should no more than two to three alcohol units per day and men only three to four alcohol units. [42] X Research source A bottle of wine, for example, has nine to ten units of alcohol. [43] X Research source
Get 7-9 hours of sleep every night. [47] X Research source Insufficient sleep can decrease your ability to perform athletically, which can undermine efforts to improve. [48] X Research source Short naps of 20-30 minutes can help overcome fatigue related to sports. [49] X Research source Make sure to build in at least one full rest day per week and two if necessary. [50] X Research source If you like, you can have one day of “active recovery” where you do some light activity like bike riding or walking.
There are many different styles of massage and you should choose one that you enjoy. You may find that myofascial release, deep tissue and Swedish massage help your performance the most. You can seek out a massage therapist online or ask your doctor, trainer, or a friend for a recommendation. [52] X Research source
