Mental and Skill is the key ingredient of every sportsperson.
Fitness plays important role in the development of his ability to perform and stay in good condition for any matches or events.
In sports, fitness is the most of any athlete. Fitness plays a crucial role in the development of skill and allows you to stay injury free.
Fitness provides an athlete with:
Optimum performance: – An entirely fit player can perform better than an unfit player.
Injury Prevention: – Injury is the part of any sports, but a physically fit athlete is less prone to injury.
Anyone in sports can not prevent injury, but it can be reduced to a high level. Injury of any fit athlete recovers faster than a less fit athlete.
Fitness condition is very critical for pre-season or in-season. Fitness plays a significant role in every athlete, whatever sports he play.
Fitness for any sports can be improved by performing some regular exercise. These should be followed by a daily routine.
Warm-Up is the most important part of any fitness routine. A warm-up is done to lengthen short, tight muscles before running. It is crucial for preventing injuries that may result if muscles are “cold”.
Longer muscles are less likely to get injured than a short, tight muscle because it can exert more force with less effort than short muscles.
Another benefit of warming up is that it protects tendons muscles. Warm up by slow walking or jogging for 10-15 min before any high resistance exercise.
2) Cool Down and Stretching
It is good practice to perform cool down and to do stretch after Warm-Up and before any workout.
Cooling down helps to shift the blood flow from the muscles to the heart and other vital organs.
A cool down lets your heart rate slow down, and your body gradually returns to its pre-exercise physiological state.
Cooling down properly and stretching after your run will help you to go a long way towards preventing injuries.
Sprint contributes in developing anaerobic capacity. It develops the body for high performance in any sports. It teaches the body to utilize energy as fast as possible.
So it improves the performance of the athlete. It develops the body to resist high pressure of any sports.
Sprint increase shape and fitness of athlete to the optimum level. Sprint is a high-intensity workout, so there is a rule to run for the Sprint.
Sprint should be done not more than 2 days a week. Sprint can be in variations such as:-
a) 100 meter × 5
b) 200 meter × 4
c) 400 meter × 3
d) 800 meter × 2
So select any 1 of these routine and run a sprint. After every run relax for 1 min with a brisk walk. It will give time for the recovery.
Running is a fundamental part of the physical training program and provides an excellent aerobic workout.
The fitness routine is incomplete without running program.
Running can be fun and a good workout.
Increasing mileage too quickly can cause training injuries.
Your running mileage should be gradually increased and not by more than 10% to 20% from one week to the next.
For example, if you can comfortably run four miles, increase your distance by a half-mile and maintain this new mileage for at least one to two weeks or until this distance is consistently easy for you.
Also, remember consistency is more important than speed. Run at least three to four times per week or every alternate day.
It is a good idea to have one or two rest days in your weekly running schedule.
These rest days do not necessarily mean no exercise, but rather an alternate type of exercise, such as biking or swimming.
It allows your “running muscles” time for rest and recovery and helps to prevent overuse training injuries.
Recovery is most important part of fitness routine. Recovery day is the rest day for the body. No workout should be done on this day.
As body need time to recover it can be a better option for us. It will help to recover the body and prepare for the next day for the workout.
So be wise to have a rest day in between a tough workout routine. You can do light stretching on these days
So to increase the sports skill choose wisely a good workout routine and enjoy the sports also see your improvement in fitness and sports performance.