How To Train Like an Athlete?

To reach your full potential as an athlete, you must embrace training that reflects the demands of high-level performance. Athletic training is not just about building bigger muscles or reaching a specific weight target. It primarily focuses on sharpening your sport-specific athletic skills through personalized training sessions, discipline and a well-structured workout plan. You can train like an athlete, no matter your current level, experiencing a pathway to greater skill and purpose in your performance.  

Also Read: How Does Athletic Performance Testing Help?

8 Steps To Train Like an Athlete

Athletes need more than casual gym sessions to maximize their physical potential. A disciplined lifestyle, goal-driven training and a balanced diet are all essential elements athletes must incorporate to optimize their performance/. Here is a simpler explanation of how you can train like an athlete and achieve your goals.

Set Clear, Realistic Goals

Setting goals gives a specific direction and motivation for your training journey. It helps you focus on what you want to achieve in your favourite sport. Do you want to qualify for the Olympics in the marathon? Is it an NBA championship that you desire? 

Keep two factors in mind while setting goals

Your current sports skills

• What are my strengths and weaknesses in the sport?
• Which skills to improve?

Your goals

• What do I want to achieve in the sport?
• How can I achieve the goals?
• How to deal with the obstacles?
• Are the goals achievable?

Set REALISTIC and ACHIEVABLE goals before you start training. Then commit all your energy and attention to achieving the goals.

Plan Your Workout Regime

Plan the workouts you want to do based on the requirements of your sport. An experienced trainer or coach can recommend specific exercises along with the number of rest days based on your needs and goals. Typically, trainers incorporate a variety of exercises like strength training, flexibility and cardio to work on your speed, strength, and coordination.

Every athlete is unique and so are their workout routines. You should understand the limits of your strength, flexibility and endurance to personalize the regime accordingly. Consult with your trainer about the exercises that match your current fitness level. 

Warm-Up Before Training

Dynamic exercises prepare your body for the rigorous exercises involved in athletic training. A simple warm-up routine usually consists of light cardio, dynamic stretching and sport-specific exercises like shooting hoops. 

The benefits of a warm-up include: 

• Better blood flow to muscles, which makes them work more efficiently
• Improved range of motion, thereby reducing your risk of injuries
• Prepares you mentally for the workout
• Reduce the risk of muscle strains and pulls

Start with 5-10 minutes of warm-up and increase the intensity and frequency of exercises gradually. Stay consistent with the warm-up routine to make the most of your workout. 

Progress at Your Pace

Professional athletes train at least 5-6 times a week. From court practises to skill-specific training; they focus on all aspects of the training while also preparing for specific competitions. However, if you are just starting, it is better not to follow the exact routine of professional athletes. They have built years of training experience and are capable of indulging in a strict routine. You must progress at your pace without increasing the stress on your body. 

Trainers can evaluate your exercises and guide you to increase weight, repetitions and frequency when you are ready. Increase the frequency or variations of your workout under the guidance of your trainer for better endurance, muscle growth and sports performance. Progressive overload also helps you prevent sports injuries while perfecting your skills.

Improve Sport-Specific Skills

You should focus on mastering the skills that can make you a successful player in your sport. Young basketball players practise shooting drills, ball-handling drills and plyometrics to improve three-pointers from various angles, overall speed and ball control. Similarly, footballers practise dribbling with both feet in tight spaces or ladder drills to improve agility and quickness. 

Every athlete has specific strengths and weaknesses. So, if you want to train like an athlete, identify what you are great at and the areas where you can improve in your sport. Work on your athletic qualities through adequate drills and practises with your coach.

Follow a Proper Diet

A well-balanced diet is an integral part of a carefully structured training regime. Professional athletes make the most out of their workouts and maximize their physical potential by consuming the right amount of nutrients. A proper diet improves your mental resilience, recovery time, energy levels and overall athletic ability. 

A typical diet of an athlete consists of macronutrients, micronutrients and hydration. 

Sources of Macronutrients

• Complex carbohydrates like vegetables, fruits and whole grains
• Protein such as poultry, dairy products and lean meats
• Fats such as olive oil, seeds and nuts

Sources of Micronutrients

• Vitamins and minerals
• Drink plenty of water the entire day, especially before, during and after training. Try sports drinks that help replenish electrolytes in your body. 

Stay Motivated

Motivation affects training and performance significantly. Consistency is key to becoming a disciplined, talented athlete. Supportive coaches inspire you to overcome challenges and strive toward becoming your best self. Staying motivated all the time can be challenging, so it is important to explore different ways of finding inspiration.

 For example, setting short-term, easily achievable goals or joining a fitness community to maintain focus can help optimize performance. 

Schedule Rest Days

Rest days allow your body to recover, repair and improve its performance. Professional players schedule an optimal number of rest days during which their body rebuilds muscle tissue, reduces the risk of injuries and replenishes energy levels. You should also plan rest days according to your fitness level, the demands of your sport, and the intensity and duration of your training sessions. For beginners, 1-2 rest days per week is usually recommended, however should be adjusted based on how your body feels.

Also Read: How Does Motivation Impact Sports Performance?

How Can a Sports Performance Coach Help You?

A sports performance coach/trainer helps young players optimize their performance as an athlete. They design a customized training plan to enhance your sport-specific skills and teach proper techniques to reduce your risk of injuries. They help build your strength, agility, endurance and mental resilience through specific workouts and training so you can excel and thrive in your athletic career. 

At Latitude Performance, our performance coaches specialize in helping you train like an athlete while avoiding overuse and injury. Our coaches design customized workout plans tailored to your goals and current fitness level, providing the motivation and structure needed to keep you consistent in your training journey. With their expertise, they assess your unique strengths and areas for improvement, incorporating sport-specific exercises to enhance your skills and movement patterns.

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