5 “Musts” for Good Sport Training

Nothing is more critical to achieving your sporting objectives than what you do in training. Training is where you develop the physical, technical, tactical, and mental habits to serve you well in competition. If you develop good habits, you will have a better chance of performing well in competition. However, if you instill bad habits, they will manifest, and you will have no chance of achieving your objectives.

Here are my five “musts” for getting the most out of your sports training:


Have a goal and a purpose in mind. As you head out to train, you must clearly plan what area you want to improve. It would help if you also had a clear goal for each training day. A purpose specifies how you intend to achieve your plan for the day.

I frequently ask about their goals and purposes when I work with athletes. I don’t let them train if they don’t know. I know it sounds harsh, but consider it this way. You won’t be working on anything to improve if you don’t have a clear goal and purpose. You will not only not improve but also make it more challenging to improve. Allow me to explain. You are practicing and reinforcing old habits when you aren’t working on anything. The more ingrained those old technical, tactical, and mental habits become, the more difficult it is to change them. So, by not training if you don’t have a clear goal or purpose, you may not improve, but you’re not making it harder to improve.


Train like you’re going to compete. When I ask coaches and athletes whether they should train like they compete or compete as they train, the vast majority agree. Their response appears reasonable because if you could compete in the same relaxed state you teach, you’d do well.

The issue is that competing while training is impossible. Why? Because there is a significant difference between training and competition: competitions are essential! So, train as if you’re going to compete. Consider everything you’ll need to think, feel, and do in a competition, and then practice it. You will acquire the skills and habits required to perform well in competitions.


When I say train like you’re going to compete, I don’t mean go all out in every aspect of your training. In reality, there will be times in training when you concentrate on technique or tactics. When I say “train like a competitor,” I mean putting in your all-out effort, focus, and intensity in whatever you’re working on.


You won’t be able to train at 100 percent, but if you can increase your efforts from, say, 70 percent to 90 percent, you’ll have little trouble kicking it up to 100 percent on the day of the competition because your mind and body know it’s time to compete.


You won’t need to do anything new or different on the day of the competition if you train like you’re going to compete. And because you’ve been at that high level in training, competitors won’t feel like a big deal. All the excellent skills and habits you learned in training will naturally emerge, and you will be able to perform at your peak.


To keep your attention, use keywords. Maintaining focus in training may be the most difficult challenge you face in improving your sport’s technical and tactical aspects. There are numerous things to focus on, as well as numerous distractions.

When you lose focus, you lose the ability to work on the thing you were working on in training. Here’s a simple rule: If you don’t concentrate, you won’t work on it. You will not learn if you do not work on it. And you won’t be able to use it in a competition if you don’t know it.


I’ve discovered that the best way to maintain focus in sports training is to create and repeat a keyword that will remind you to focus on and practice what you’re working on to improve. You have a much better chance of not being distracted, staying focused on the technique you’re working on, practicing it, and ingraining it so that it is automatic if you say the keyword.


Make errors. One of the most frustrating aspects of growing as an athlete is making mistakes as you strive to improve. On the other hand, athletes frequently fail to recognize that making mistakes is an essential part of improving as an athlete. Many athletes regard mistakes as failure; if they do not perform flawlessly, they consider themselves to have failed. Many athletes I see quit training at the first sign of difficulty. But mistakes only mean failure if you give in to them, fail to learn from them and keep making the same ones.

Mistakes are a normal part of the learning process and provide helpful information about what you need to improve. In sports, mistakes are good because they indicate that you’re taking risks, getting out of your comfort zone, and working to improve. You’re not pushing yourself to be your best if you’re not making mistakes.


There has rarely been a perfect performance in sports. Even the best athletes in the world make mistakes, so you shouldn’t be surprised if you make them. What distinguishes the world’s best athletes is not that they don’t make mistakes but rather how they handle them. When they make mistakes, the best athletes remain positive and motivated rather than becoming frustrated, angry, or depressed. Most importantly, they learn from their mistakes and do not repeat them. To ensure that mistakes lead to success, immediately after making a mistake, identify what went wrong, decide what needs to be done to correct it, and focus on the correction in your next performance.


Have patience, perseverance, and persistence. Frustration and discouragement are two significant roadblocks to reaching your athletic goals. Let’s face it: sports are full of challenges, plateaus, and setbacks, and it’s easy to give up. I believe it is especially difficult for young athletes because the messages they receive from our sports culture are that success should be easy and that they should not have to work so hard to achieve it. But that is not how the real world works. Pursuing excellence is incredibly difficult. Most people never make it because they give up when things get tough.

I once read a study that stated that it takes 2,000 repetitions of skill to ingrain it fully. The issue is that you can’t simply do that many repetitions to learn something truly. Instead, you must have 2,000 quality repetitions, which means you may need to do several thousand more. Other research indicates that those who achieve excellence have practiced for thousands of hours, also about winstrol pastillas.


You must follow the three Ps of training to achieve your athletic goals. The first P is patience, which means accepting that there is no magic and no quick and easy ways to success. You must be willing to accept that reaching your goals will take time. The second P is persistence, which means exerting maximum effort even when tired, bored, or wishing you could be somewhere else. The third P is perseverance, which entails confronting and overcoming the inevitable obstacles, plateaus, and setbacks that come with climbing the steep mountain to your sporting goals.

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