Different Types of Training Methods For Athletes

Sports training, in a nutshell, means preparing for a performance. It helps the athlete build strength and endurance gradually, improves their skill levels, and strengthens confidence. As simple as this may sound, but formulating the ‘perfect’ training method that fulfills all your physical goals is a dream come true. The workout program you follow has a significant impact on your desired outputs; hence training must be relevant to your purpose and sport you intend to pursue.

There is no hard and fast rule that one must follow in order to achieve a particular result; this is due to varied body types, different metabolism levels, and diverse age groups. With multiple options available, it becomes all the more challenging to choose one, so how do we go about this process?

The best way is to try everything and see what gives you the most reliable results; experiment and learn in the process. Here are some conventional models of training:

Continuous Training

Continuous training or steady-state training includes longer intervals of physical exercise without breaks or rest periods. Ideally, in this method, the heart rate is kept constant between 60% to 80% throughout the session, and it aims at enhancing your respiratory and cardiovascular system. Once you build your cardiovascular endurance, it becomes easier for your body to cope up with routine activities without running out of breath.

Continuous exercise is recommended if you are looking forward to losing weight, participating in marathons, swimming, triathlons, and bike rides. It is also an excellent way to begin exercising before moving on to the high-intensity workout. Typical sessions include swimming, running, biking, walking, or a combination of all, for about 20 to 30 minutes.

Fartlek Training

Fartlek, a Swedish term that means ‘Speed Play,’ is a training method that blends the elements of continuous and interval training. It involves the change in speed or terrain to emphasis on both aerobic and anaerobic systems and increases the recovery rate. It challenges the athlete’s body to adapt to different speed levels, hence acclimatizing their body to run faster over long distances.

There are multiple benefits of Fartlek training, such as improved endurance and speed, more flexibility and versatility in the athlete’s game, and more race tactics for runners. This method is suitable for cross country runners, team games involving variations in speed and marathon runners.

Circuit Training

This method of body conditioning involves endurance training, resistance training, exercises, and high-intensity aerobic workout in a circuit to intensify strength and muscular endurance. When planning a course, it is essential to work with a diverse group of muscles, and the number of repetitions followed. Although you can concentrate your session on one particular section of the body, this method is ideal for complete body conditioning.

Circuit training gives more efficient results and increases your metabolism, as it combines the best of both worlds. It also breaks the streak of boring workout routines because it enables you to experiment with new exercises.

Interval Training

Interval training alternates between short bursts of high-intensity workout and periods of rest and recovery to promote the recovery rate, speed, and lactate threshold of the player’s body. In this method, the high-intensity periods are anaerobic exercises, and the recovery period can vary from complete rest to low-intensity activities.

Benefits of following this routine include faster and more efficient workout sessions – allowing your body to work more in limited time, reduces the risk of overtraining – since the intensity varies, it avoids the risk of overtraining and freedom to experiment with exercises.

Flexibility / Mobility Training

Flexibility training refers to a planned set of exercises that can gradually help expand the range of motions of a joint or set of joints. One way of enhancing flexibility is by following stretching techniques that focus on particular areas of the body. It is often pursued as a warm-up session before high-intensity workouts and weight training and is highly beneficial for all forms of sports, especially gymnastics and dance.

Weight Training

Weight training is a primary form of strength training that develops the size of skeletal muscles and power with the help of weighted bars, dumbbells, or weight stacks. A study shows that weight training doesn’t only control bone loss, but can also promote the formation of new bones in the body. Hence, it is essential for the overall development of the body.

Now, the amount of weight you stick to depends upon the repetitions you are planning to do; you will pick up heavier weights for six repetitions than for twelve.

Plyometric Training

Plyometric or jump training includes exercises in which the body exerts apex force in short intervals of time and focuses on muscle extension and contraction swiftly. Some primary activities in this technique are plyo pushups, box jumps, bounding, and depth jumps. It aims at improving muscular power that transmutes into higher jumps and longer sprints.

These are highly beneficial for martial artists, sprinters, volleyball players, and high jumpers.

Speed, Agility and Quickness Training (SAQ)

SAQ training aims at re-programming the athlete’s neuromuscular system; this further helps in enhancing multi-directional movements. Usually, professional athletes follow this method, but with its increased popularity, many amateurs are now taking up this method and incorporating it into their workout sessions.
Vital elements of the SAQ technique are sprints, high knees, mini hurdles, agility ring hops, and death jumps.

When it comes to sports training, following the popular opinion might not work very well in your favour, and can end up giving no to limited results. Therefore, explore all the options available and follow the one that offers you optimum outcomes and catalyzes your desired result.

At The Sports School, we provide our students with appropriate Progression Based Training depending on their games and objectives. Our highly efficient coaching teams consisting of renowned coaches, mentors, along with Nutritional and Fitness Experts challenge and support players at every level to improve their skills. We believe that every sports enthusiast and young sportsperson must understand their physical and mental capabilities to push their limits with every training session.

In Spotlight: Vickram Kanth | Indian Hockey Player

A young hockey enthusiast, holding the flag of India with the resolution to make his country proud in front of thousands of spectators in Karachi, was truly living his dream.

Vickram Kanth, born on 11 April 1987 in Coorg, Karnataka, is a former Indian field hockey player. Ever since Kanth was a kid, he felt inclined towards hockey, and his passion for the game grew with time. “I was born in Coorg, so over there kids naturally take up hockey as their first sport, instead of cricket as the rest of the country. My father was a hockey player himself, and as I saw him play growing up, I fell in love with the game,” he recollects while talking about his passion for the sport.

Kanth made a debut with the 2004 Junior Asia Cup, where the team displayed an overwhelming performance and backed a gold medal for the country. “My first match that I played in Karachi was the most memorable one for me. I’ve won many more matches, but because of the hype around India vs Pakistan, winning a tournament against them in their homeland made it very special,” he comments, looking back at his career. In the following year, he made his way to the 2005 Junior World Cup team.

Kanth made it big with his senior debut in the 2006 South Asian Games, winding up with a silver medal; post this, he caught national attention for his splendid game. In the following years, he represented India as a defender, starting from Asia Cup 2007, where the team held the Nation’s head high by bringing home a gold medal. Kanth has also been a part of the Sultan Azlan Cup in 2007 and 2008, backing bronze, and silver medals respectively.
In 2014, he headed the Indian team during the Bangladesh test series, and under his captaincy, India defeated Bangladesh in the three-match test series by a margin of 3-0.

Kanth’s International career came to a standstill after the tussle between Indian Hockey Federation (IHF) and Hockey India (HI). “I always had the frustration of not being part of the National camp. After the Chile disaster, the players were divided between IHF and HI, and there was a restriction on players participating in the World Series Hockey (WSH),” Kanth comments in an interview.

However, Kanth never gave up on the game entirely and continued his career in the Hero Hockey India League, wherein he has been a part of The Delhi Waveriders and represented the Indian Oil Corporation Ltd in domestic championships. Along with actively participating in domestic games, he often doubles up as a coach for young athletes.

“As an Ex-SAI trainee, whenever I find an opportunity to guide young players I do it. I enjoy playing mentor, correcting young players and teach them the right technique we learned in due course of our international career,” he further remarks, “the intention is to ensure these youngsters don’t repeat the same mistakes we did which was corrected only when we moved into the national program.”

It wasn’t until the introduction of Hockey India Coaching Education Pathway that Kanth was determined about his career as a coach. “Coaching was always on my mind, even after my international career ended, I enjoyed spending time with young players. But when Hockey India launched the program, I felt it was something I wanted to do. As the name (Hockey India Coaching Education Pathway) suggests, it provided me with a pathway to getting involved in the coaching setup, go through the right process, and understand the nuances of Coaching. It was new to me, and I enjoyed it,” he reveals to the media.

Vickram Kanth is also a member of The Sports School’s advisory board. The Sports School works towards educating young minds to prepare athletes of the future, who are ready to tackle the pressure of national and international matches. With his exceptional mentoring skills and extensive first-hand experience of the industry, Kanth imparts his knowledge to sports enthusiasts, ensuring that they don’t commit the same mistake as him and his counterparts.
“A lot of people drop out of sports because they lack the facilities and lose the balance between sports and education. I’ve met many parents who get confused between sports and academics, and don’t really know what is good for their kids. So, with an institution like The Sports School in their city, parents can freely enroll their kids, and this will help many budding sportspeople. As a sports person myself, I think it is my responsibility to take The Sports School to great heights and spread the word so that people use this opportunity and ultimately bring laurels to the country,” Kanth says while talking about The Sports School.

How to Choose The Best Training Facility for Your Child?

Choosing the right facility for your child can be a challenging responsibility, given the multiple aspects of a game and the risks that come with them going on your mind. Well, the first step towards this is understanding which sport is perfect for your kid, but the question here is, how do we decide? The answer is simple; we don’t! Selecting a game is on them; all we can do is help them in this process, and find where their interest lies.

A sports facility is any enclosed area specially designed for the general public engaging in physical activities. Broadly, we can divide them into two categories: indoor facilities which cover courts for ball games, gymnasium, dance halls, tennis courts, and so on, and outdoor facilities ranging from football courts to race tracks and rollerblading routes.

Here are a few tips that can be helpful while choosing the right sports facility for your child:

Let Them Explore
No one is born knowing which sport is meant for them. Hence, widen the horizon of games that your child is exposed to, introduce them to a variety of different sports that they can play, and see what interests them. Often, young minds find it difficult to concentrate on one sport, knowing that there are a plethora of other games they can indulge in and have never experienced. Keep the options open and notice their attitude towards each one, are they having fun, and are they genuinely interested in it? Ask them what they feel while playing. The more they explore, the more they will understand what they savor and if they aspire to continue playing.

Which sport do they like watching?
Some kids can sit through an entire NBA game, while others will flip the channel; this speaks volumes about their interest in a particular game, and we should take notes. Take them out to witness various live tournaments, watch matches on television with them and see which game excites them.

Temperament
Everyone has a different social meter; some kids work better in a team and can blend in, while others are lone wolves. Keeping this in mind, figure out if your child is drawn towards team sports like football, basketball, and cricket, or individual ones such as swimming, gymnastics, and cycling. Look out for their likes and dislikes about each game while watching a match with them. Let them experience both and choose which type of sport is more comfortable and comes naturally to them.

Signs of Enthusiasm
While experimenting with various sports, lookout for signs of passion; is your child an enthu-cutlet while talking about a particular game or a player? They may even gravitate towards their peers who practice a specific game and talk about it with excitement. Listen to them, and then you can make a more thoughtful arrangement.

Once you know which game they enjoy the most, it is simpler to pick a sports facility for them. However, this process doesn’t end here; the next step is to fix a place where they can learn and practice.

If your child is exploring the game and trying to learn basics, then take them to the neighborhood park and sports ground, let them enjoy the game with their friends, and make time to play with them too. For kids, sports is all about fun, and if this is lost, they will ultimately stop playing.

When they’re deep into the game and wish to do more than have fun with it, then you should consider enrolling them into an academy that helps kids pursue sports professionally. Start low key with beginners’ training programs and let them get used to the pressure of playing for a team in small matches. Once they are coping well with it, help them scale up their game for more prominent tournaments. If they feel that they are unable to meet the expectations of the game and want to quit it altogether, let them do so. Sports is all about the satisfaction players get out of it, and if your kids are no longer playing with their own will, then let them step down and take a break.

At The Sports School, we offer a diverse range of fully-equipped, world-class indoor and outdoor facilities to promote the holistic development of our students and to facilitate budding sportspeople.

These include:
● State-of-the-art Gymnasium
● FIFA Quality Tennis Pro Certified Artificial Football Turf
● International Standard 65m Natural Cricket Ground with six indoor and six outdoor nets
● Two and a half FIBA standard Basketball courts
● 12 BWF standard indoor synthetic Badminton courts

The Sports School offers various specially designed programs based on our students’ training level, interests and ambitions in the field of sports, without compromising on their academics; be it for fun, or professional level training, we got you covered! With full-time courses, our institution has now given way to weekend camps for sports enthusiasts starting from 3rd October 2020. These camps are open for everyone, from those who wish to play sports in their leisure time to the ones pursuing it professionally. With our world-class facilities, we plan to make your dreams a reality.

Lost Indian Sports You Should Know About

Sports have been an integral element of every culture since time unknown. Disinterested from building a settled civilization, people in India felt the need to set aside leisure time for playing sports. Traces of Ancient Indian games showcase that they were innovative, fun and required complete involvement.

In the Indus Valley civilization, people contested with weapons like the toran (javelin), bow and arrow, and the chakra(discus). Besides these outdoor games, we always had a craze for the indoor, and how to we know this? Historians have found traces of primitive board games etched on the walls of caves and temples and discovered dices and counters at sites like Harappa. Ancient Indian texts also incorporate references to different sports.

Over the years, we have lost touch with our majestic sporting culture, and even though we are heading towards a brighter future for sports, some have been lost over the ages. Here are some of the prominent games that left an impression on our history:

Night Polo in the Mughal period

The history of polo in India can be traced to Manipuri villages, where the tribals enjoyed a game called pulu. Although Zahir ud-din Babur was the first Mughal Emperor to establish Chaugan, night polo was an invention of Jalal ud-din Akbar, who created a set of rules and introduced an illuminating ball for late-night matches. The sport nearly died with the end of the Mughal dominion.

Kalaripayattu

Kalaripayattu, also known as Kalari, is an ancient form of martial arts that holds its root in Kerala. The word Kalari appears in various Hindu texts to describe a battlefield and combat arena. Owing to its long-standing history, it has a distinguished place for martial artists. Traditionally, this game includes two forms: the northern style or Vadakkan Kalari, and the southern style or Thekkan Kalari. Over time, a new pattern has also gained recognition, called the primary method or Madhya Kalari, which aims at combing the elements of both styles.

Kushti

Kushti, also called Pehalwani, refers to wrestling contested in Ancient India. It developed during the Mughal era by combining the techniques of Persian koshti pahlevani and native Indian Malla-yuddha. The origin of this sport dates back to the 5th century BC, where it was popularly known as Malla-yuddha, meaning combat wrestling.

Atya Patya

Atya Patya often described as the “game of feints,” is played between two teams, with nine members on either side. It is a popular sport in India, especially Maharashtra. It gained national importance after the formation of the ‘Atya Patya Federation of India’ in 1982. The Government of India listed the federation amongst its list of recognized organizations for the year 2013.

Yubi Lakpi

Yubi Lapki, which translates to coconut snatching, is an individual contact sport that requires coconut. It is an ancient Indian game that originated in Manipur. It is a traditional football game that holds notable similarities to the tournament of rugby, but the two are not related.

Before each game, players rub their bodies with oil to make it slippery for the fame, and a ball soaked in oil is placed before the king. To score a goal, the player has to approach the goal post and cross the line from the front with his oiled coconut.

Kambala

Kambala is an annual buffalo race held in Karnataka, during the Kambala season that begins from November and lasts till March. It started as a traditional sport to entertain the rural public by whiplashing buffalos on a slushy paddy field. The buffalos are adorned with colorful jewels and elegant headpieces of brass and silver.

Jallikattu

Jallikattu is a folkloric bull-chasing sport practiced in Tamil Nadu, organized during the harvest season of Pongal. It is almost two millennia old. In the ancient period, it was popularly known as Yeru Thazhuvuthal. The participants hold on to the hump of the bull for a particular time and grab their horns to achieve authority.

Insuknawr

Insuknawr is a Rod Pushing Sport of indigenous Mizoram. The Mizo community developed multiple games to break their tiresome routine of shifting cultivation; this was one among them. This game requires two players, who hold the rod under their arms while trying to push their opponent out of the ring.

Dhopkhel

Dhopkhel was organized in the state of Assam during its annual festival, Rangoli Bihu. This sport requires two teams, where Dhop, a ball, is tossed by the player in a fashion that it lands in the opponents’ court. It is similar to modern-day Throw ball, and at times there are parallels drawn with Kabbadi.

Pachisi

Pachisi, which translates to twenty-five, is a cross and circle game that originated in Medieval India. It requires a board that resembles a symmetrical cross. The player’s pieces move around the board following the throw of the six or seven cowrie shells, with the number of shells resting with gap upwards designating the number of spaces to move.

Chaupad

Chaupad or chausar has existed in India for most of the past two millennia. This game features a cross-shape board, where four players contest in two teams, and each player owns four pieces. It shares significant similarities with pachisi and modern-day ludo.

Chaturanga

Chaturanga referred to as the predecessor of modern-day chess, is a strategy game that originated in India during the 4th century BC. The exact rules of the game are unknown, but historians believe that it was similar to its predecessor, Shatranj. It was played on an 8×8 uncheckered box, with pieces similar to chess.

Achugwi Phan Sohlaimung

It is a wrestling tournament held between two men to test their strength in the state of Tripura. It is also known as Thwngmung in the Tripuri language(Kokborok). But, in recent years, people are abandoning such sports as they are exposed to modern sporting culture.

Inbuan

Inbuan is another form of wrestling that originated in Mizoram during the early 1700s. It involves strict rules that prohibit kicking, stepping out of the circle, or even bending knees.

Over the years, modern culture has taken over our age-old tradition, not just in terms of sports, but also in our lifestyle. Let’s take a step back and rejuvenate these games that have entertained our ancestors for centuries together.

Smart Work, not Hard Work – 12 Ways to Study Better

Every sportsperson faces difficulty in balancing their sports training and academic endeavors. Every student has the same number of hours in a day, but how they use it matters. They can either spend hours together, attempting to comprehend the syllabus or adapt new study methods that can assist them in reducing the hard work, and focus our energy on developing other skills.

Every person has a different way of retaining information; what helped one might not serve another, and it’s crucial to develop your way to learn. Computing the most efficient way to study is a never-ending process; one can always discover new techniques for improving our approach towards learning.

So here are a couple of tips that can help you study better.

1. What is ‘Your’ learning style?

Like stated earlier, everyone has a different way of grasping information, and it can be divided broadly into four categories:

● Visual learners: they learn more efficiently by seeing, it can be through diagrams, color-codes, videos, and patterns.
● Auditory learners – they learn best by listening. Now this includes speeches, music, rhyme, and additional sounds.
● Reading/writing learners: they learn by reading and writing relevant information down.
● Kinesthetic learner: they enjoy learning by actually doing it, like role-playing, building blocks, drawing, and making flashcards. For them, it is mandatory to put abstract data into practice.

Discover and implement your learning style in daily practice. If you’re a visual learner, then watch videos online, if you’re an auditory learner, listen to classes, songs, and other forms of sounds.

2. Silence isn’t always the key

In contrary to popular opinion, silence doesn’t work for everyone, so figure out which noise environment works well for you. Listening to music enhances concentration for some, while for others, it might be a disturbance. The point is, silence can be as distracting as a background buzz, so choose a place that suits you the best.

3. Change your scenery

Psychologists suggest that a change in scenery can intensify your concentration and retention levels, and it can also help your brain build various associations with particular study material. Now, this change in scenery can range from a switch in the room, to advancing a step ahead and picking an outdoor location.

4. Break the digital, print is the way to go!

You are more likely to forget what you read on your laptop or phone than what you learn from a book. Moreover, a study has claimed that students who take notes on their laptops tend to know less efficiently in contrast to the ones who write it by hand. Now, this is not just because of the online distraction but also because, when you register, your mind processes the information better. So, lose the screen, take notes manually, and get those online articles printed!

5. Studying is not just read

Reading is not the same as studying, since it does not include the active engagement of the participant. Reading and re-reading will not help you remember; it is necessary to make sense of the text and actively involve in the process. Here the question is, how do we formulate a method to study? This is possible by generating a concept map, making and understanding diagrams, develop examples that you are familiar with, try connecting concepts with real-life situations.

6. Stick to a schedule

Making a schedule can help you concentrate and urge you to study regularly. Sit down and make a list of your daily goals, it will motivate you to finish your work on time, and you won’t miss out on assignments.

7. Is multitasking a good idea?

Multitasking is a myth. Researches suggest that multitasking reduces your efficiency and leads to a negative impact on your work. You might think you’re doing a great job at it, but the truth is you’re developing harmful study habits that will affect you in the long run. Always stick to one work at a time and give it your 100%.

8. Getting into the zone

Some people need a medium to get into the ‘study zone.’ It can be music, art, or any other form of activity that calms your mind down and increases your concentration level. Find what works for you and implement it whenever you find it difficult to focus.

9. Take regular breaks

The average concentration span of most people is about 50 minutes in a go, but that’s just an average; your attention span might be as less as 20 minutes or more than an hour, identify yours and take breaks accordingly. Short sessions can help retain more information accurately than stuffing yourself with everything at once.

10. Snooze away the alarm

Pulling off all-nighters is the new trend, but is it a healthy one? Sleep is as vital as food for a human body, so never underestimate the power of a sound slumber. Sleep at least 8 hours to be more alert and focused while working. It will help you convert short-term memory to long-term, and you will learn better.

11. Break the monotone: study multiple subjects

Sticking to one subject and deep-diving into it is not an excellent idea, you might feel burned-out, and lose enthusiasm for that matter. Always juggle between topics rather than zeroing to one.

12. Become the teacher

The job of a teacher is to learn the subject matter and further explain it to the students, and when one does that they gain a clear understanding of the topic in hand. Besides that, they will also reach out to learn new techniques for recalling when expected to teach.

The aim is to study smart, not to study hard! Efficient learning is a skill that will benefit you for life. We understand the pressure students face while studying and focusing on other fields at once, so follow these tips for a better learning experience, without compromising on your dreams.

Nutrition and Healthy Lifestyle for a Sportsperson

The ongoing Covid-19 pandemic has drastically changed the way we look at our fitness and the means of achieving our desired results. While working out has always been a priority, the importance of a healthy lifestyle and nutritious diet can not be neglected. Although there is no standard diet that can be beneficial to one and all, we can always improve on our existing food habits and lifestyle.

What is Sports Nutrition?

Sports nutrition is nothing but the right form of intake that will optimize the athletic performance of a person. This concept emerged in the early 1940s among bodybuilders as a way for them to gain the right kind of nutrients in the handiest form possible. Slowly, it gained recognition among people from all walks of life as a way to fuse an invigorating diet into their lives. However, the kind of nutrients that will benefit a person depends on their need, profession, and goals. For example, a professional tennis player usually needs plenty of carbohydrates for refueling; on the other hand, a professional bodybuilder needs a balance of proteins, carbohydrates, and fats in their diet. The right kind of nutrients can improve performance, keep athletes hydrated for long, and raise their recovery rate.

Nutrition and a Healthy Lifestyle

Consuming the right nutrients is the first step to a healthy lifestyle. Not only sports enthusiasts, but everyone needs a diet plan that can help them push their limits for good. A fulfilling diet clubbed with physical activity can help in reducing the chances of chronic disease, achieving a healthy body, and leading an active life. As far as athletes are concerned, making the right food choices becomes all the more necessary because they need more calories compared to an average adult.

Not only is the type of nutrients a significant factor, but the number of times we eat in a day also matters. Now, this depends upon the calories we burn, the kind of workout we follow, and the sport we play. For a sports person, the meals consumed before and after a session are the most important meals of the day. Ideally, athletes should eat two hours before their workout.

Impact of a Well-Planned Diet on an Athlete’s Health

A nourishing diet can enhance an athlete’s performance, make them more efficient, and increase their recovery rate during a match rapidly. The intake they follow should promote muscle growth and repair.

An inadequate diet can hamper their performance and lead to an increased recovery rate. It can also lead to hormone suppression because sports generate a lot of stress hormones, and encourage your body to release energy stores.

What Does a Fulfilling Meal Include?

Requirements of every person vary based on their body type, physical activities, and calories burned in a day. The general rule is to replace the number of calories burned and provide sufficient fuel for the body to function. On an average basis, a person needs 1,500 – 2,000 calories in a day, but athletes should consume 500 to 1,000 additional calories, attributing to their demanding profession.

A balanced diet should include all the essential nutrients that are required for everyday activities. These nutrients are:

Carbohydrates – These are considered to be the most significant source of calories in your meal. There are mainly two types of carbs; simple and starchy/complex sugars. Milk products, fruits, and vegetables are a good source of simple sugars. These can be used to provide instant energy to the body since they are easier to break down. Complex sugars can be found in grains like rice, bread, pasta, and white flour. But processed, refined grains like white flour are not recommended as they remove fiber and nutrients.

Fats – Fats are an essential part of any meal. They are required to absorb nutrients and act as a critical fuel for your body. But excessive fat consumption can be harmful as the body needs to work harder to burn fats compared to carbs, and it tends to make you slow. There are mainly two types of fats: Saturated and Unsaturated fats. Animal products and processed food is a rich source of saturated fats, whereas olives, nuts, and avocados provide unsaturated fats. Nutritionists advise the consumption of unsaturated fats, as they are heart-healthy.

Proteins – Proteins are essential for cell repair and building of tissues. It is also required to create enzymes, hormones, and other chemicals in the body. Ideally, they should make up for 10-15% of your daily calorie consumption. Meat, fish, eggs, pulses, nuts, seeds, and soy products are a rich source for proteins.
Dangers of following a rigid diet plan

Strict diet plans can have adverse effects on athletes’ bodies. Since they need a diet rich in all forms of nutrients, a restrictive diet can damage their health. A rigid diet plan can also lead to eating disorders, produce severe stress on our bodies, and become an obsession for many. In the chase to eat healthily, we might end up avoiding the nutritious food needed for our growth.

Instead of following a diet plan, one can always set a balance between calorie intake and physical activity for the desired outcome. It is a much healthier and safe practice since your body will receive all the nutrients it demands.

Staying healthy is the goal, not meeting the societal standards! Following a diet that works for you and benefits you the most is the final objective. Always listen to your body; it will show you the right path.

At Sports School, we understand the importance of healthy eating habits and a good lifestyle for a sportsperson to perform at their best. We have partnered with nutrition experts who regularly monitor and provide diet plans for our students as per their activity level to ensure that they consume the right amount of nutrients and fluids for all-round nourishment and scale up their performance.

Dealing with Pre-Competition Anxiety

Athletes often find themselves in a tight spot right before a big game, and that is human nature. But, when these episodes of nervousness and anxiety are not managed efficiently, they take a toll on the game.

Pre-competition anxiety is an uneasy feeling, usually, tension and low concentration that an athlete experiences before an event. It is characterized by sweaty palms, sleep disturbance, agitation, and in some cases, a loss of appetite.

Anxiety is broadly classified into two types:

Trait anxiety: This is a chronic condition in which anxiety is a part of that person’s personality.
State anxiety: This is a temporary feeling of anxiety, which occurs due to an event or state.

Sportspersons usually suffer from state anxiety that occurs before a match, since they are put under a great deal of pressure, not only to win but also to be the best. This condition slowly leads to competitive state anxiety.

The unpredictability around sports is the major contributor to athletes’ anxiety and nervousness. It can be about the outcome of a particular match, their performance, and their opponents’ capabilities.

The magnitude of a match also plays a huge role. More significant the game, the higher the expectation, and hence, the higher the level of anxiety. From not being in form for a particular match to an entire season, anxiety can hamper an athlete’s career. All these factors hinder their performance, and they end up paying a hefty price.

So how to deal with such kind of pressure and not fall prey to anxiety?

Games can be very demanding, and it becomes crucial to channel your energy in your favor. To do so, athletes practice stress bursting techniques, and we’ve listed some of them here:

1. Mindful visualization

Many athletes practice visualization to enhance their performance and manage stress. For this method to work, close your eyes, and concentrate on your breathing. Now imagine that you are competing against your opponent in a match, and create a winning situation. If you still feel tense, concentrate on your breathing, and calm your nerves down.

2. Relaxation techniques

A focused and calm mind always works in favor of an athlete. Some of the standard relaxation techniques are:

  • Five breath technique: This a simple yet effective method to control stress right before a match. This requires you to breathe deeply and evenly from your nose and exhale from your mouth. With the first breath, let your face and neck relax. With the second one, ease out your shoulders and arms. By the third breath, allow your chest, gut, and back to unwind, and with the final one, relax your whole body.
  • Centering: This technique is called centering as it concerns itself with the center of your body. Firmly fix your feet on the ground, and make sure they’re shoulder-width apart. Close your eyes and breath deeply. While inhaling, notice that a certain tension is created in your upper body, and it becomes much calmer with exhaling. Continue breathing heavily and concentrate your attention on the area immediately behind your naval. To make this process more efficient, emphasize the words that encapsulate the feelings and focus you desire.
  • Progressive Muscle Relaxation: This technique has been proven extremely effective if you’re suffering from a social anxiety disorder. For this to work, find a calm place to lie down or sit in a chair. Ease out your muscles and close your eyes. Now, with each breath, concentrate on a set of muscles and let the rest of your body relax. While inhaling, tense those muscles for 5-10 seconds and loosen up as you exhale. Progressive muscle relaxation works wonders in games with breaks such as tennis, football, and basketball.
  • Yoga and meditation: Yoga and meditation can be remarkably helpful for stress management and dealing with anxiety. Practicing it daily can be beneficial for your physical and as well as your mental health. It can channel how a person reacts to stress and pressure and helps them work on their concentration.

3. Cognitive reconstruction

Cognitive reconstruction is a psychotherapeutic process that helps people identify and change their negative thinking patterns. It can help them reconstruct their views on competition and function more efficiently when it comes to pre-competition anxiety.

4. Focus on What is in Your Hands

We often try to control external factors and forget to focus on what is under our control. It is essential to work towards improving things we have a command on and learn the art of letting go. Every game has something in it for us. You either win, or you learn. Your attitude towards a specific situation helps you deal with it more carefully.

Our mind is our greatest weapon; it is up to us how we train it. If we understand its power, it can do wonders in our favor.

CBSE or PUC? Which is Better?

If you are a student who has just completed Class 10th, especially in Karnataka, it’s given that you’ve been or are going to pass through this dilemma where you must pick one between CBSE and PUC. For the longest time, we have heard how ‘crucial’ these two years are, and how our judgment today will mold our future. Hence, there is additional pressure while selecting a suitable board for Grade 11th and 12th.

The question isn’t which board is superior; the question is – which board will serve your purpose? There are several different opinions floating out there about how one exceeds the other – it can be in terms of subjects, combinations available, depth of their prescribed syllabus, etc. Still, the first step towards this process is understanding what will work best for us more than anything else. Let’s look at the two in a little more detail:

CBSE – Central Board of Secondary Education is a national level board of education controlled by the Union Government of India. This board revises its syllabus with the required changes to benefit students and conducts board exams for 10th and 12th standard students.

PUC – Pre-University Course is an intermediate course conducted by the state education board in India. It is a substitute for 11th and 12th standards under national-level boards. Every state has a different syllabus and exam pattern.

How do you know which one will work for you? Make an informed decision, list down your interests, and final goals, instead of resorting to what parents or friends select. So, ask yourself these questions:

What is your academic objective?

If you wish to take up coaching for entrance exams besides your schooling, then PUC is meant for you. The academic load is comparatively less, and hence it gives you enough time to concentrate on classes. Along with the PUC syllabus, many colleges facilitate students with integrated courses, which is not an alternative in CBSE. While appearing for CET (Common Entrance Test), it shoots up your percentage because it is simpler to score.

On the other hand, if you aspire to crack exams solely with the syllabus in hand from your board, CBSE works in your favor. It comes with a relative structure in terms of competitive exams; it is your bible for every test and provides you with a strong academic base.

However, if you crave a profession beyond the regular medical and engineering, then this can be a confusing process for you. The structure of CBSE is more inclusive than PUC and opens up a variety of options for you; this proves to be worthwhile if you are still uncertain about the degree you want to pursue. Whereas PUC can be a better alternative if you have a goal set in your mind. It provides you with numerous combinations, and you can opt for subjects of your interest, which is unavailable in CBSE.

Is your goal beyond academics?

Do you aim to be a sportsperson who is at the top of their game or part of the industries like entertainment or fashion? Then PUC aids your cause. Attributing to the relaxed syllabus and a more comfortable choice of subjects, PUC will permit you to dedicate yourself to your goal. On the contrary, CBSE demands commitment and makes it arduous for the students to focus on additional fields of interest.

When the elders say that these years determine where you go, they aren’t entirely wrong. Therefore, never underestimate the significance of choosing the right alternative.

We at The Sports School understand you and your passion. Along with the best academic experience, we aim to strike a complete balance with professional sports training and elite academic prospects on the same campus. From Grade 1 to 10 and Grade 11 and 12, we are affiliated with CBSE and the Department of Pre-University, respectively. We of We also aid sports aspirants and assist them in their journey towards a better future along with a certified degree in the course of their choice. So, be a part of our family if you are determined to seize an athlete’s limelight. 

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Why Marks Don’t Matter to Build a Successful Career

In our society, children are brought up with the mindset that they must score high marks in order to succeed in life. Each parent has expectations that their kid will excel in his/her career, and at the base of those expectations are, according to many, scoring high marks. 

From childhood to 12th-grade board exams, kids have heard from teachers, parents, and media that they must work hard, and score above 90%. But the question is, does that guarantee a successful career? Are companies looking at your marks? 

While a good score in school might help you attend a good college, it still does not guarantee a successful career. What matters is what students do with the opportunities they are given and how they develop their skills. A student may cram and score in their final exams of school, but employers will always look at a person’s abilities rather than their marks when it comes to the real world. The way scores are evaluated in the current times is more often than not a reflection of the student’s ability to learn large amounts of text. They demonstrate subjective knowledge of a particular domain, and may or may not be evidence of an aptitude for the subject or the field. 

This is precisely why many college admission boards and companies have adopted aptitude based entrances, scrapping the practice of relying on marks as a sole indicator of a student’s potential. They take aptitude, general awareness, and softer aspects like communication skills and team coordination into account to gain a holistic picture of the student’s capabilities.

What are employers on the lookout for? 

  • Skills- The first thing that is essential to succeed in any career is your skillset. This can be developed through theoretical knowledge and on-the-job practical training. 
  • Learning Capacity- The corporate world is for hustlers, and of course, eagerness to continually learn is a crucial ability needed and desired. 
  • Communication Skills- Whether it is to talk to customers, clients, or heads of the company, communication skills are incredibly essential for anyone looking to have a successful career.
  • Ownership- You should be able to do your work well but to succeed in your career, you must be able to take ownership and responsibility.

These are not skills that our conventional educational system currently aims to teach, despite the demand for them in the job market. Employers want candidates with well-rounded personalities, people who are skilled at the work they do and possess the soft-skills to match it. Even the topper of a batch is not guaranteed a job if they don’t possess these qualities, however much excellence their academic record may display.

Usually, a person who has a lot of work experience will not even be able to recall their exact board percentage. It is because it doesn’t hold much importance to their lives or their career. Marks may seem like a life-and-death matter at the time, but they are very short-lived criteria of evaluation that would make way for other successes over the years.

Sure, primary education is essential, it helps people shape their lives and choose the right paths, but education is not the only prerequisite to walk on the road of success. We at The Sports School understand that the conventional norms of education are not what the country needs right now. Instead, it requires institutions that provide holistic development to students so that they can become well-rounded professionals, irrespective of their fields. 

The Sports School is the only institution in India that integrates sports and education to create the perfect training ground for champions of tomorrow. The Sports School offers an educational curriculum that, instead of just including sports, has academics built around sports. We encourage our students, from Grade 1 to Post Graduation, to balance their pursuit for both sporting and academic excellence.

How to Balance Sports & Education While At Home

As the current pandemic situation around the world changing the way people live and limiting everyone’s capability to train outdoors, it’s especially hard on the students who have to balance their academics and sports training now while staying at home. It is important for them to balance both of their pursuits but in an environment different from what they are used to, which eventually leads to stress. Adults recognize the signs of stress and overscheduling and are able to control some of the competing variables, but what about children and their stressors? How does the student-athlete manage to achieve good grades and retain optimal performance on the playing field despite being stuck at home? 

Here are a few tips for balancing Sports and Studies while studying at home: 

 

  • Getting and staying organized:

 

Get organized is vital while at home and maintaining the organized structure on an everyday basis. Use a big desk calendar for school and sports. Write down all due dates for work and papers that your teachers ask during online classes. Write down all sport’s practices and games that your coaches ask you to follow every day. Every week revisit your calendar and make corrections.

 

  • Prioritize and plan:

 

Think about what is important to you and what interests you. If you have more interest in sports training, decide to give up on other activities later. You can simply finish your important work first like training and studies and then do other things if time is available. It will also help you to prioritize things from the beginning and instill a pattern of rewarding yourself when you stick to the schedule. 

 

  • Plan your week/month:

 

Take a look at your calendar and make a note of when you have projects due, tests scheduled, etc. Plan how you will study and when you will study along with your training at home. It is essential to stick to your plan religiously for efficiently balancing both sporting and academic pursuits. 

 

  • Do not procrastinate: 

 

It is imperative to do assignments and homework as soon as you get them, rather than waiting until the last minute. Poor planning and waiting until the last minute will result in missed practices or missed assignments that lead to poor skill development and lead to the piling of studies, which will increase the stress. Understandably, homework and training at home aren’t on top of the fun list, but poor planning and waiting until the last minute could yield negative results. 

 

  • Take advantage of the extra time and research about your Interests: 

 

Getting excited about certain parts of sports training and academics can be difficult. Look into books and other materials that will pique your interest in the subject. If you can be disciplined not to start surfing on the internet without any apparent motive, look for top athletes and other known names in the domains you have interest in to understand their mindset. 

 

  • Staying Safe indoors and maintaining your skillset:

 

It is impossible to ascertain as to when the situation will go back to normal or how life would be after a while. Staying indoors to keep yourself and those around you safe is of utmost importance. However, this does not mean that you can not maintain your skillset. Regular training and nutrition while focusing on academics, can significantly impact your overall personality. It’s better to stay ahead than to catch up.

Life’s demands never end. We only get better at dealing with the challenges that come along by learning from them. With more organization and time management, you will balance anything that life throws your way.  At The Sports School, we are committed to providing students with both academic and sports training opportunities. We are offering online classes and encouraging students to stay in touch with coaches and mentors for maintaining their skills. Our belief that It’s a lot easier to stay ahead than it is to play catches up makes us encourage our students to put in the extra effort and time to prevent them from falling behind.