Find a sport or activity you truly love and commit to getting better at it. [2] X Research source When you’re picking a sport, try to choose one that requires skills that you already know you’re good at. For example, if you like to run, you might choose a sport like soccer or track where running is a main component of the game. If you like lifting weights and have good upper body strength, you might consider a strength-based sport like crossfit and powerlifting, or field sports like discus and javelin. If you are able to catch and throw a ball, you could try football or baseball.
When you’re just learning a sport, more practice is always better for improving your skills. Be sure to take at least 20-30 minutes in between practice sessions to rest your muscles. Ideally, you should space your practice sessions so that you have one in the morning and one in the evening. Many skilled athletes spend 4-5 hours per day on practicing their sport. However, if you have other commitments, this might not be possible. Try to make as much time as you can within your schedule.
For instance, if you play soccer, you might spend 60 minutes working on dribbling. If you play baseball, you might spend 30 minutes working on swinging a bat in the right form without hitting the ball, and then spend 30 minutes hitting the ball. It may be helpful to practice with a friend or coach so that they can observe you while you practice and provide comments on where you can improve your game. Be patient with yourself while you’re practicing. If you continue to mess up a movement, try doing something else and then come back to the skill you’re having trouble with.
If you’re in a rush, don’t skip your break, as this can cause an injury. Instead, spend less time on your workouts and keep the rest the same amount of time.
Try to stay away from refined grains and processed carbohydrates, which are low in nutritional value and fiber.
You don’t have to eat protein at every meal, but it should be an important part of your diet when you’re regularly working out and practicing. If you’re more muscular, you might need more protein in your diet to maintain your muscles. It’s important to get protein from a variety of sources, like meat, vegetables, and nuts, to get more nutrients for your body.
It’s important to note that you shouldn’t restrict yourself completely from eating certain foods, or make any kinds of hard-and-fast “rules” about what you eat, but instead, you should try to make your diet healthier on the whole — you want to avoid becoming too restrictive. This can also be unhealthy. Some fats from foods like avocado, olive oil, nuts, and even dark chocolate can be healthy in moderation.
Don’t wait until you’re thirsty to drink water. Normally, this means that you’re already dehydrated.
On days where you have practice, try not to schedule an additional workout. Too much cardio or weight training can lead to exhaustion, which can negatively impact your game. If you stop working out regularly, try to ease back into a routine slowly to avoid overexertion.
If you get too little sleep, you can harm your focus and motor functions, causing you to mess up during the game.
If you’ve had a previous sports injury, be careful when using that part of your body, and let your coach know about the injury. Most injuries, like sprains or cuts, are easily treated. However, there are some injuries, like ligament tears and concussions, that are more serious and require immediate attention.
If possible, talk to your coach about what’s going on and explain to them why you’re taking a break. If you’re playing a sport in high school or at the collegiate level, make an appointment with the school counselor or the wellbeing center. There, you’ll be able to discuss how you’re feeling and make a plan for how to improve your mental health.
