Mindset – Eat Swim Win

10 Tips To Become a Better Swimmer

October 20, 2023 by Katie Schimmelpfenning, RD, LD

Do you want to learn how to become a better swimmer? Then keep reading!

As a former Division-1 swimmer and swim coach, I have plenty of simple tips guaranteed to help improve your swimming performance.

In the last 10 years, I have been a swim instructor for adolescents, teens, and even adults attempting to become Navy Seals.

Whether you’re a runner looking for cross-training, an adult looking for a low-impact, full-body workout, or training for your first triathlon these tips will get you on your way to swimming better.

Read on for the 10 tips I teach swimmers of all ages and abilities how to become better and faster athletes.

1. Wear proper gear

The first step to becoming an excellent swimmer is showing up ready to learn and practicing in proper swim gear.

The 3 pieces of gear I recommend to help you become a better swimmer:

Goggles: these will keep the chlorine out of your eyes and help you to pay attention to your stroke technique underwater.
Swim cap: if you have hair, wear a swim cap. It will lessen drag and keep the hair out of your face so you can focus on proper technique and swimming in a straight line.
Swimsuit: Can you swim in clothes? Yes, but it’s much more difficult. Lessen the sinking feeling in the water by wearing a functional swimsuit to the pool.

For more guidance grab our free packing list on what to wear for swimming lessons here!

2. Body position is key

When swimming you want to focus on a neutral head position, swimming tall, and keeping your legs off the bottom of the pool.

If you are brand new to swimming make sure to start practicing by floating both face down and face up assisted or with supervision.

Once you can float with ease, focus on adding in your “front crawl” or freestyle arm movements. We recommend adults use a pull buoy to help keep hips up and off the bottom of the pool when first learning the correct body position.

When swimming imagine you are in 6 inches of water and aim to keep your hips on the surface of the water. While swimming freestyle, think about slightly pressing your chest to bring your hips up. It should feel like you are swimming slightly downhill.

3. Focus on feel

Swimming is all about feel! If you want to become a competitive swimmer you have to be able to hold and grab water. Often new swimmers feel like they are spinning their wheels and hardly moving forward.

To become an excellent swimmer focus on efficiency and feel. Here are 5 ways to improve your ability to hold and initiate forward propulsion in the water.

Play in the water! No seriously, no matter your age focus on playing and feeling the movement of the water. Whether it’s blowing bubble rings or simply bobbing in the water. Mix fun and feel into your warm-up.
Swim more often. Aim to swim in the pool or open water at least 2x per week. This will help you learn and gain a feel of how to manipulate the water.
Use hand paddles. There are many different hand paddles but each increases the surface area of your hand against the water which can help you get a catch and grip of the water. When starting, use smaller hand paddles to avoid overworking the shoulders.
Scull more often. Sculling is similar to doggy paddle except you keep your elbows high and fingertips pointed down. There are many different types of sculling to try. Point your palms in the opposite direction of where you want to go.
Practice drills, swimming drills such as swimming with a fist, catch-up freestyle, underwater recovery drill, and more can help improve your feel of the water,

Having a better feel for the water will improve your swimming technique and efficiency.

4. Master the sneaky breath

Breathing to the side of your body will help you maintain forward momentum and good body position. Many think the breath comes from moving the head but it is actually from rotation to the side!

Practice rotating to the side and breathing with one goggle in the water and one goggle out of the water. When starting we recommend trying to breathe every three strokes.

This is also referred to as bilateral breathing and will help keep your body in the right position.

The young swimmer tends to have an easier time learning to breathe. For adults learning to swim, it may take more time to feel comfortable having water in your face. Star by practicing your sneak breath hanging at the end of the pool of the wall.

If you are stuck on mastering the breath take breaks and swim with a snorkel. It goes against your forehead. Snorkels can be an effective way to keep body position and focus on other technique factors without worrying about the breath.

5. Work on distance per stroke

A little thing that goes a long way is paying attention to your stroke count. A good swimmer focuses on efficiency and taking fewer strokes to get across the pool. A great way to do this is to start counting how many strokes it takes you in 1 lap.

Swimming long and tall helps conserve energy when racing, especially long distances like the Waikiki Roughwater Swim, the La Jolla Cove swim, or a 1.2-mile swim in a Half Ironman.

Time in a weight room spent strength training can also help you build strength to help improve how much water you can hold and pull. If you can hold and pull more water you will get more distance per stroke.

Overall, frequent swim practice is the key ingredient for improving distance per stroke (DPS) and becoming a great swimmer.

6. Create good habits

Continued good habits build muscle memory!

Here are small but effective habits to bring to your swims:

Keep your eyes down and a neutral neck; this will help the rest of your body fall into the right position
Focus on a sneaky breath on your rotation and breathing every 3 strokes
Try not to breathe on your first stroke of the wall, this slows your momentum
Maintain a high elbow catch; think of swimming freestyle like you are pulling over a barrel
Bring an eagerness to learn and a resilient attitude with you each time you swim

Faster swimmers avoid mindless swimming and instead pay close attention to good technique. The best way to improve technique is by picking at least one thing to focus on each practice. Setting SMART goals for swimmers can also help!

Keep in mind that it is hard to break bad habits; aim for good swim technique on day one.

7. Discipline and persistence are key

Mindset and commitment to becoming a better swimmer are crucial. To become a fast swimmer or swim a best time you must show up, work hard, and focus on good form each time you swim.

Swimming is a test of resilience because often it takes time and repeated efforts over time to become a better swimmer. But the good news is that it is always possible to improve.

As a result, swimming helps a lot of people:

Build a strong work ethic
Appreciate the value of being a hard worker
Become more mentally tough and physically fit

8. Bring a positive attitude

World record-holders like Michael Phelps didn’t immediately become great. It took a long time and an optimistic and resilient attitude. The best swimmers don’t let a bad day, practice, or race impact their attitude and desire to improve.

Early morning practices, cold water training sessions, and challenging swim workouts can make swimming feel like a difficult sport. Focus on consistent efforts and small improvements every day.

Hone in on your “why”, have fun with the sport, and keep an eye on the bigger picture. No matter how fast of a swimmer you are, focus on remaining a student of the sport.

9. Get coaching and be coachable

It’s not easy to improve your swimming without a coach. A coach can be your eyes to give you feedback on your form and technique.

Seek a qualified coach in your area, a certified swimming instructor, or if you’re a triathlete a triathlon coach who is well-versed in swim coaching!

If you aren’t ready to commit to 1:1 swim lessons keep an eye out for swim clinics in your area. These are typically more affordable, occasionally even free, and a good way to improve your swimming confidence and form.

10. Join a team

The number one tip we have for adults and kids who want to get better at swimming and faster before their next race is to join a swim club.

US Masters Swimming is a great source to help adults find a nearby swim club.

USA Swimming is a great place for those under 18 to find a swim club and swim lessons.

Swim sessions with a club tend to be more fun and offer more variety in swim workouts. Not all practices should be long-distance or sprint.

Variety in your training keeps it interesting and helps you to improve endurance, stroke rate, and technique. A swim coach is typically on deck to give technique feedback and lead the workout.

Beyond that, you may come away from your first time at a club swimming practice with a couple of friends. Nothing can top camaraderie and good training partners!

How to become a better swimmer? Keep swimming!

The first step is starting! We have all had to learn to swim at some point. Don’t worry about how you look, focus on learning safely.

Beyond that, keep in mind learning to swim is so much more than a sport it is a survival skill! We hope these 10 tips help you on your journey to becoming a better swimmer!

Check out our blog for more sports nutrition tips such as what to eat before you swim, foods to avoid before swimming, and an in-depth guide on optimizing performance with a swimmer’s diet plan. Plus we share our top advice for athletes.

60 Best Inspiring Quotes From Female Athletes

September 19, 2023 by Katie Schimmelpfenning, RD, LD

Are you looking for a dose of motivation for your next workout, game, or race? Look no further!

Whether you are a swimmer, runner, or soccer player we’ve got inspirational quotes for you from some of the most famous female athletes of all time.

When the going gets tough it can be hard to keep at your goals. Read these motivational quotes from the pros. Paste these inspirational words on your mirrors. Share them on your social media or even chant them aloud to yourself!

Read on for the 50 best inspirational quotes from current and former professional female athletes!

Female athlete quotes to motivate hard work

Quote by pro tennis player Serena Williams. "Everyone's dream can come true if you just stick to it and work hard." The background is a green tennis court and tennis ball.

“I am building a fire, and every day I train, I add more fuel. At just the right moment, I light the match.” – Mia Hamm, Soccer
“Natural talent only determines the limits of your athletic potential. It’s dedication and a willingness to discipline your life that makes you great.” – Billie Jean King, Tennis
“Everyone’s dream can come true if you just stick to it and work hard.”- Serena Williams, Tennis
“Work hard in silence; let your success be the noise.”- Simone Biles, Gymnastics
“Hard work is something that comes without saying for us to achieve the things we want.”- Shelly-Ann Fraser-Pryce, Track and Field
“Your dreams are what define your individuality. They have the power to give you wings and make you fly high.” – P.V. Sindhu, Badminton
“The only person who can stop you from reaching your goals is you.” – Jackie Joyner-Kersee, Track and Field
“Each one of us has a fire in our heart for something. It’s our goal in life to find it and keep it lit.” – Mary Lou Retton, Gymnastics
“Never Underestimate the Power of Dreams and the Influence of the Human Spirit.”- Wilma Rudolph, Track and Field
“Everyone wants to win. But to truly succeed – whether it is at a sport or at your job or in life – you have to be willing to do the hard work, overcome the challenges, and make the sacrifices it takes to be the best at what you do.”- Ronda Rousey, Wrestling
“To be the best, you have to constantly be challenging yourself, raising the bar, pushing the limits of what you can do. Don’t stand still, leap forward.”- Ronda Rousey, Wrestling
“I always want to give more than I gave yesterday.” Allyson Felix, Track and Field

Inspirational quotes for overcoming fear

“I am lucky that whatever fear I have within me, my desire to win is always stronger.” – Serena Williams, Tennis
“You have to let fear go. Another lesson is you just have to believe in yourself; you just have to. There’s no way around it. No matter how things are stacked against you, you just have to every time.” – Venus Williams, Tennis
“If you go around being afraid, you’re never going to enjoy life. You have only one chance, so you’ve got to have fun.”- Lindsey Vonn, Alpine Skier
“When we live afraid to fail, we don’t take risks. We don’t bring our entire selves to the table—so we end up failing before we even begin.”- Abby Wambach, Soccer
“The majority of the things that I do, I’m actually afraid to do, but you just have to have a positive attitude and block out any fears that you have.”- Aly Raisman, Gymnastics
“I’d rather regret the risks that didn’t work out than the chances I didn’t take at all.”- Simone Biles, Gymnastics
“Courage doesn’t mean you don’t get afraid. Courage means you don’t let fear stop you.”- Bethany Hamilton, Surfer
“Greatness finds us by obstacles in front of us. I don’t look at hurdles as obstacles blocking my path but opportunities to overcome.”- Lolo Jones, Bobsledder
“I don’t run away from a challenge because I am afraid. Instead, I run towards it because the only way to escape fear is to trample it beneath your foot.” – Nadia Comăneci, Gymnastics
“You can’t measure success if you have never failed. My father has taught me that if you really do want to reach your goals, you can’t spend any time worrying about whether you’re going to win or lose. Focus only on getting better.”- Steffi Graf, Tennis
“I believe in the impossible because no one else does.”- Florence Griffith Joyner, Track and Field
“Setbacks have an upside; they fuel new dreams.”- Dara Torres, Swimming

Wise words for building the mind

“Some people say I have attitude–maybe I do…But I think you have to. You have to believe in yourself when no one else does–that makes you a winner right there.” – Venus Williams, Tennis
“Life doesn’t just happen. You happen to life. You decide how you want to write your story.” – Julie Foudy, Soccer
“True champions aren’t always the ones that win, but those with the most guts.” – Mia Hamm, Soccer
“Champions keep playing until they get it right.” – Billie Jean King, Tennis
You have to remember that the hard days are what make you stronger. The bad days make you realize what a good day is. If you never had any bad days, you would never have that sense of accomplishment!- Aly Raisman, Gymnastics
“The unexpected is usually what brings the unbelievable.”- Simone Biles, Gymnastics
I maintained my edge by always being a student; you will always have something new to learn.”- Jackie Joyner-Kersee, Track and Field
“Make sure your worst enemy does not live between your ears.” – Alex Morgan, Soccer
“I think it’s important to keep things positive. Sometimes you don’t win, and that sucks, and you work on improving.”- Alex Morgan, Soccer
“You can’t control what people say about you and what they think about you. You can’t plan for bad luck. You can only work your hardest and do your best and tell the truth. In the end, it’s the effort that matters. The rest is beyond your control.”- Maria Sharapova, Tennis
“The formula for success is simple: practice and concentration then more practice and more concentration.”- Babe Didrikson Zaharias, Golf
“Putting yourself out there is hard, but it’s so worth it. I don’t think anyone who has ever spoken out, or stood up or had a brave moment, has regretted it. It’s empowering and confidence-building and inspiring. Not only to other people, but to yourself.”- Megan Rapinoe, Soccer

Quotes to inspire the comeback

“I don’t like to lose—at anything—yet I’ve grown most not from victories, but setbacks.” – Serena Williams, Tennis
“When you fall, get right back up. Just keep going, keep pushing it.”- Lindsey Vonn, Alpine Skier
“Setbacks motivate me.”- Lindsey Vonn, Alpine Skier
“Failure is not something to be ashamed of—nor is it proof of unworthiness. Failure is something to be powered by.”- Abby Wambach, Soccer
“A champion never allows a short-term failure to take her out of the long-term game.”- Abby Wambach, Soccer
“Whatever brings you down, will eventually make you stronger.” – Alex Morgan, Soccer
“The triumph can’t be had without the struggle”- Wilma Rudolph, Track and Field
“Sometimes it takes looking at the past to really be able to move forward and learn from it.” – Danica Patrick, Race car driver
“A failure isn’t a failure if it prepares you for success tomorrow.” – Lolo Jones, Bobsledder
“Every loss teaches you something. The quicker you learn from the losses, then forget about the actual losing, the better off you will be. And do it fast!”- Maria Sharapova, Tennis
“You can’t win them all but you can try.” – Babe Didrikson Zaharias, Golf
“I never look back, I look forward.”- Steffi Graf, Tennis

Female athlete quotes that uplift all women

“Every woman’s success should be an inspiration to another. We’re strongest when we cheer each other on.” – Serena Williams, Tennis
“It’s sexy and beautiful to be strong.” – Lindsey Vonn, Alpine skier
“A woman who doesn’t give up can never lose.” – Abby Wambach, Soccer
“Women must stop accepting failure as our destruction and start using failure as our fuel.” – Abby Wambach, Soccer
“Celebrate the success of one woman as a collective success for all women.” – Abby Wambach, Soccer
“Her victory is your victory. Celebrate with her. Your victory is her victory. Point to her.”- Abby Wambach, Soccer
“Overcoming one of my limiting beliefs, ‘girls are not as strong as men, therefore we cannot attempt the same physical challenges.’ I can tell you, with all certainty, this is not true. I have accomplished things on skis no one thought were physically possible for females.”- Lynsey Dyer, Skier
“Labels are for filing. Labels are for clothing. Labels are not for people.”- Martina Navratilova, Tennis

“Reputation is what others think about you. What’s far more important is character, because that is what you think about yourself.” – Billie Jean King, Tennis
“Girls playing sports is not about winning gold medals. It’s about self-esteem, learning to compete, and learning how hard you have to work in order to achieve your goals.” – Jackie Joyner-Kersee, Track and Field
“I don’t think being an athlete is unfeminine. I think of it as a kind of grace.” – Jackie Joyner-Kersee, Track and Field
“Courage, sacrifice, determination, commitment, toughness, heart, talent, guts. That’s what little girls are made of; the heck with sugar and spice.”- Bethany Hamilton, Surfer

Conclusion: keep going

Females could not compete in the Olympics till the 1900s. Title IX was passed in 1972 to give women more sports programs and opportunities. Women could not compete in the Boston Marathon till 1972. Women represented 45% of the athletes at the 2016 Summer Olympics!

Look at what female athletes have accomplished in the last 50 years and watch out for what we can accomplish over the next 100 years.

Bad days are temporary. The important thing is to keep a strong mind. Gain inspiration and motivation from the words of wisdom from the greatest female athletes of all time!

SMART Goals For Swimmers: The Secret To Success

June 18, 2023 by Katie Schimmelpfenning, RD, LD

SMART Goals For Swimmers. Pictured are 6 colorful sticky notes lines up, the first one says "Set SMART" goals.

Are you struggling to break your best time or qualify for an upcoming swim meet? If so, keep reading! In this blog post, we will dive into how SMART goals for swimmers can help you level up and achieve your goals.

SMART goals are the secret to overcoming plateaus, reaching personal best times, and swimming smarter, not harder. Just imagine the impact of swimming with improved efficiency, purpose, and unwavering focus.

With SMART goals, you gain clarity and focus in your training. The focus shifts from mindless swimming to instead perfecting your technique, improving your endurance, or refining your speed.

Keep reading to learn what a SMART goal is, how to write one, and to see our examples SMART goals specifically for swimmers.

The principles of SMART goals can empower you to take your swimming to the next level even if you’re a beginner swimmer or an experienced swimmer.

What Are SMART goals?

A SMART goal is a goal-setting approach that helps swimmers set clear objectives. SMART goals stand for setting goals that are specific, measurable, achievable, relevant, and time-bound.

By using SMART goals, swimmers can define clear targets, track their progress, and stay focused on what they want to achieve in a realistic timeframe.

Be specific

A swimmer’s SMART goals should be clear and well-defined. It should answer the questions of who, what, when, where, and why.

For example, instead of “I want to swim faster,” a specific goal would be “I want to improve my time in the 100 freestyle by 2 seconds.

Make it Measurable

Your goal should have a way to track your progress and know when you have achieved it. It should be something that you can measure or count.

Such as, if your goal is to improve your practice attendance, keep a log of how many practices you attend each week.

Is it achievable?

A swimmer’s SMART goal should be realistic and attainable. It should be something that you have the ability and resources to accomplish.

Setting challenging goals is great, but they should still be within reach.

Thus, if you currently swim the 50-meter freestyle in 35 seconds, aiming to swim the 50 in 25 seconds may be unrealistic in a short timeframe.

Keep it relevant

Your goal should be relevant to your swimming aspirations and align with your objectives. It should be meaningful and important to you as a swimmer.

If your main focus is on distance swimming, setting a goal to improve your butterfly stroke may not be relevant.

Mark your calendar, make it time-bound

SMART goals should have a specific timeframe or deadline. It helps create a sense of urgency and provides a target to work towards.

For example, setting a goal to achieve a time improvement within three months gives you a clear timeline to work with.

Example Swimmer Smart Goals

Remember, you will get the most out of your SMART goals if you make them personalized to your goals. Here are 15 examples of SMART goals from other swimmers to get you brainstorming!

Improve freestyle technique by attending swim technique clinics twice a month over the next six months.
Increase weekly swimming distance by 10% each month for the next three months to enhance endurance.
Achieve a personal best time in the 200-meter individual medley (IM) by the end of the competitive season _(exact date)__.
Attend strength training sessions twice weekly for three months to improve overall swimming power and efficiency.
Decrease stroke count by five strokes per lap in backstroke within the next four weeks.
Qualify for the regional swimming championship swim meet by achieving the required time standard in the 100-meter breaststroke event.
Increase flexibility and range of motion by incorporating stretching exercises into your daily routine for 15 minutes every morning.
Improve flip-turn technique by practicing 50 flip-turns during each training session for the next two months.
Swim an open water race of at least 1-mile distance within the next six months.
Reduce average lap time in the 400-meter freestyle event by 5 seconds throughout the season.
Attend mental conditioning workshops once a month for the next three months to enhance mental resilience and focus during competitions.
Achieve a podium finish in the 50-meter freestyle event at a local swim meet by the end of the year.
Improve underwater dolphin kick distance by implementing 4 underwater dolphin kicks off every wall in practice for the next six weeks.
Achieve a qualifying time for the national swimming championship in the 200-meter backstroke event by the end of the year.
Improve body position in freestyle by practicing bilateral breathing (breathing on both sides) during each training session for the next six weeks.

Share your SMART goals

Grab a pen and paper, and start writing down your SMART goals today. Share your SMART goals with your coach, training partners, or support network.

By sharing your goals, you invite accountability and support, creating a positive and encouraging environment for growth.

Together, you can celebrate milestones, overcome challenges, and inspire other swimmers to reach new heights.

Set SMART goals

In conclusion, SMART goals for swimmers are the secret to overcoming challenges and achieving success in the pool. By setting specific, measurable, achievable, relevant, and time-bound goals, swimmers gain clarity and focus on what they want to accomplish.

These goals provide a roadmap for improvement, allowing swimmers to track their progress and stay motivated.

Start writing down your goals, share them with your teammates and coaches, and swim faster today!

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Advice For Athletes: 25 Tips To Become Better

June 2, 2023 by Katie Schimmelpfenning, RD, LD

Want to level up and become a better athlete? Here is the best advice we give to athletes. We go over what is most important for an athlete and give actionable tips you can start today.

Keep reading if you are an athlete or an aspiring athlete!

1. Set clear and realistic goals

“Set your goals high and don’t stop till you get there.” – Bo Jackson, Former professional American Baseball and Football player

Setting clear and realistic goals helps athletes to stay focused and motivated. Set both long-term and short-term goals.

We recommend posting your goals on your mirror, saving them as your phone’s wallpaper, and saying your goals out loud as often as you can.

We recommend athletes set SMART goals. Goals that are specific, measurable, achievable, relevant, or timebound. Check out our blog post on SMART Goals For Swimmers and download our free goal-setting sheet for athletes.

2. Prioritize Nutrition

A car cannot run without fuel, and neither can you as an athlete! Fuel with food.

Plan ahead and make your nutrition a priority. Always pack snacks, and make sure you are eating frequently. Prioritize eating foods that make you feel good!

Eating after exercise helps to repair your muscles so that you can recover faster and build strength.

First, focus on eating enough carbohydrates, protein, and fats your body needs. Then dive into nutrient timing before and after your workouts and competitions. Lastly, with the help of a sports RD, find which supplements may help to boost your performance.

This is a photo of a blue pyramid to help understand if supplements are needed for swimmers. The bottom is eating enough calories, protein, fat, and carbohydrates. The second tier of the pyramid is nutrient timing. After that a swimmer is meeting all of these and can look at using supplements to try to optimize performance!

If you have a team sports RD connect with them, if not find one! They can help tailor a plan to your needs to optimize performance.

3. Stay Hydrated

If you are thirsty, it may already be too late. That can be an indication that you are dehydrated.

A loss of fluids more than 2% of body weight can negatively impact both your performance and cognition (1). Athletes often begin to feel thirsty after a loss of ~1-2% of body weight.

Carry a bottle with you at all times so that you can consistently hydrate.

Calculate your sweat rate to make sure you are hydrating enough during a workout.

Keep an eye on your urine to ensure you are hydrated. Remember we want a light lemonade colored urine, not apple juice colored.

4. Get enough sleep

One in three adults reports sleeping less than 6 hours per night. Sleep is extremely important because it is when recovery happens!

People who sleep poorly are at higher risk for diabetes, hypertension, heart disease, and for athletes, injury.

Athletes under 18 sleep <8 hours per night or are more likely to have an injury than those who sleep more than 8 hours per night (3).

Here is how much sleep we recommend athletes aim for each night (5,6):

6-12 years old: 9-12 hours

13-18 years old: 8-10 hours

18+ years old: 7-9 hours

5. Incorporate strength training

Research supports that strength training can reduce sports injuries by up to 66% (7)!

Work with your coach or personal trainer to develop a strength training plan to decrease your risk of injury, improve your bone health, and increase your strength.

All athletes, no matter their age and sport, can benefit from strength training.

6. Practice good form and technique

Focus on quality over quantity! Develop good habits in practice so that when you are at a competition your body upholds high-quality form and technique even when you are fatigued!

For swimmers, this may look like this:

Not breathing off your breakouts

Focusing on the timing of your finishes to the wall and attacking the finish with no breath

Hitting a minimum underwater dolphin kick count off every single wall

Focusing on a high elbow catch and correct entry in freestyle to prevent future shoulder problems

Focus on drills to improve your form and technique. Even the smallest of details matter.

7. Warm-up before

A well-known piece of advice for athletes that often gets overlooked is warm-up!

If you want to get the most out of each training session then make time for warm-up.

Warming up before a competition or practice helps to increase blood flow, improve flexibility and mobility, and can help you to mentally prepare before your main effort.

Taking at least 5-10 minutes to warm up before training sessions is key to increasing performance and preventing injuries.

8. Don’t neglect flexibility and mobility exercises

Do not way wait till you are older to start implementing stretching and mobility days or warm-ups.

Focusing on stretching, lengthening, and mobility can improve your posture and help you to feel more warmed up and mobile during workouts.

9. Listen to your body

You are the CEO of your body. No one except you knows what it feels like to be in your body.

Developing a sense of self-awareness is crucial.

Pay attention to physical sensations in your body like soreness, fatigue, or pain. Hone into how you feel emotionally. Is your performance suffering, does your rate of perceived exertion feel higher than usual? Do you need an extra rest day?

Having a strong relationship with your body can help you to avoid overtraining syndrome.

Could you be challenging yourself more in workouts? Do you need a longer taper before a race?

Trust your instincts, practice self-care, and tune into physical sensations. If you have difficulty connecting with your body’s signals seek professional guidance from a healthcare provider.

10. Cross-train

Doing the same thing over and over again can get boring. Especially if you are a swimmer used to staring at a black line.

Talk to your coach or trainer about implementing cross-training to improve your fitness level and prevent boredom.

Cross-training by running, cycling, playing a team sport, lifting, yoga, and many more can help to work new muscle groups, rejuvenate the mind, improve agility, and assist with injury prevention.

11. Mindset is key

“I think that everything is possible as long as you put your mind to it and you put the work and time into it. I think your mind really controls everything.” – Micheal Phelps, American swimmer and most decorated Olympic athlete (28 gold medals!)

Athletes require a high level of mental toughness to overcome challenges. Sports can take a toll on your mental and emotional wellness.

Training starts in the mind. Head into each workout with an optimistic outlook and try to take one step forward every day.

The first step is thinking and believing you can do what you set your mind to.

12. Work with a coach or trainer

Training alone and without a plan is isolating and likely will not bring you the results you want.

Coaches and trainers can create individualized training plans, provide technique tips, and evaluate and provide performance feedback. Most importantly, coaches can help with motivation and accountability!

Beyond that, a coach is a go-to expert to help with mental preparation and competition strategy leading up to a big sports competition!

13. Practice mindfulness or meditation

Our advice to athletes is to try meditation or mindfulness techniques to improve focus and reduce stress.

At this time, several studies have supported that mediation improved motor, physiological, and physiological skills; however, more research is needed to determine the length and type of mediation that could be best for athletes (8).

Here are free mediation apps you may enjoy:

Insight Timer

Smiling Mind

Healthy Minds Program

14. Focus on Recovery

Beyond sleeping enough, hydrating, and fueling your body be sure to incorporate recovery strategies recommended by your coach or trainer.

In order to grow stronger or faster you must recover so you are feeling fresh before the next workout or race.

Here are some of the recovery strategies that may help to optimize your performance:

Compression garments

Foam rolling

Massage

Cold water immersion

15. Keep a training journal

We advise athletes to keep a training journal to track progress and identify areas for improvement. This can also be a place to write down goals and notice any trends in your training.

This can help to identify what works best for you!

By consistently tracking progress athletes can also reflect on how far they have come over time.

16. Find Your Community

Surround yourself with a supportive and positive sports community. This can help to keep you motivated and give you a stronger purpose outside of yourself.

Aside from the great benefits of accountability, community creates camaraderie and a deep sense of belonging. It can be a place to pull both motivation and inspiration from.

Being in the trenches of a difficult training cycle can feel isolating, don’t do it alone, boost your mental health by pursuing your athletic dreams alongside a community!

17. Learn from your mistakes

“I’ve failed over and over again in my life. And that is why I succeed.”– Michael Jordan, American professional basketball player

Let go of the fear of stumbling or making mistakes, for they hold the keys to your growth. Every setback is an opportunity in disguise, a chance to rise stronger and wiser. Embrace the lessons that failure teaches, fueling your determination to succeed.

Remember, even the greatest athletes have faced defeat time and again. It is through resilience and a refusal to give up that they have emerged victorious. So, dare to fail, embrace the journey of learning, and watch as your path to greatness unfolds before your very eyes.

18. Be disciplined and consistent

“Without self-discipline, success is impossible, period.”– Lou Holtz, Former American football player, coach, and analyst

Lou Holtz’s words echo a universal truth: self-discipline is the golden ticket to success. Brace yourself for a game-changing revelation: consistency is the secret ingredient that separates the great from the average.

Embrace discipline as the cornerstone of your training and lifestyle choices. Remember, skills are not forged overnight; they demand unwavering dedication and persistent action.

Each day, summon the courage to show up and unleash your full potential. The journey to mastery begins with disciplined effort, day after day, pushing the boundaries of what you thought possible.

Embrace the challenge, embrace the grind, and watch as greatness becomes your reality

19. Communicate

Don’t underestimate the game-changing impact of communication. It’s more than just building relationships; it’s the key to unlocking your true potential.

By fostering open lines of communication with your team and coaches, you create an environment where guidance and support flow freely. Share your expectations and goals, aligning your vision with your coach for a winning partnership.

Embrace feedback, both giving and receiving, to fuel your growth. Keep those communication channels wide open, and watch as your performance skyrockets.

20. Visualize success

Ever wondered how top athletes achieve extraordinary results? The secret lies in harnessing the power of visualization.

By vividly imagining yourself conquering challenges, executing flawless techniques, and achieving your goals, you create a mental blueprint for success. Visualize the sights, sounds, and sensations of victory, igniting your motivation and building unwavering confidence.

Incorporate visualization into your daily routine, reinforcing positive mental patterns and preparing your mind for peak performance. Take a moment to relax, close your eyes, and embark on a mental journey to success.

Tap into the extraordinary power of your mind and unleash your true athletic potential. Start visualizing success today and witness the transformative impact it can have on your performance

21. Develop rituals

Embrace rituals for enhanced focus, consistency, and confidence. Rituals establish a mental routine, promoting optimal performance.

They provide a psychological anchor tied to past successes, boosting self-belief.

In high-pressure moments, rituals offer a reset, regaining focus. Unleash your greatness through the transformative power of rituals in sports.

Whether it’s eating the same breakfast before a game, tying your shoes a certain way, or performing a certain stretch before your race start exploring which ritual works for you today!

22. Embrace competition

Dueling it out against strong competitors can highlight areas that you need to develop! It also comes with the thrill and adrenaline rush of racing!

Every competition whether for practice or the real deal is an opportunity to fine-tune your skills and cultivate resilience!

Enjoy and embrace competition!

23. Stay humble

In sports, humility is the unsung hero that sets champions apart. Athletes who stay humble recognize that there is always room for growth and improvement.

They approach each victory with grace and every defeat with resilience, using setbacks as stepping stones to future success.

Humility breeds a hunger for continuous learning, pushing athletes to reach new heights. It fosters strong team dynamics, as humble athletes value collaboration and support.

24. Be a good teammate

Our inside advice for athletes; being a good teammate is a game-changer in the world of sports. It’s not just about individual performance; it’s about elevating the entire team.

Athletes can be exceptional teammates by fostering open communication, supporting and encouraging their fellow players, and prioritizing the team’s success over personal accolades.

Showing respect, empathy, and understanding creates a positive team environment. Embrace the power of unity, for when athletes come together, supporting and uplifting each other, the possibilities for achievement become limitless.

25. Have fun

Our advice to athletes is simple yet powerful: have fun! During the intense and demanding nature of sports, it’s vital to remember why you started in the first place.

Athletics can be a rollercoaster ride, filled with ups and downs, but holding onto the joy that ignited your passion will fuel your journey.

Embrace the exhilaration of competition, celebrate small victories, and savor the progress. Infusing fun into your athletic pursuits enriches the overall experience and ignites your true potential. So, let go of perfection and unlock the boundless joy that sports can bring.

Conclusion

Becoming an outstanding athlete doesn’t happen overnight. It is an accumulation of habits, repeated for long periods of time.

Our advice for athletes is to implement these 25 tips consistently to guide you to become a better athlete each day!