If you’re reading this article, you’re probably wondering whether you’re a ‘coachable’ athlete yourself. In a community that understands the significance of being coached and getting trained by professionals, we’d like to stress upon the idea of being an athlete who is ‘coachable’. It reflects your attitude toward your sport, your coach, your team-mates and by extension, your opponents as well.

“My best skill was that I was coachable. I was a sponge and aggressive to learn“.

–Michael Jordan

WHAT IT MEANS TO BE COACHABLE

Being coachable doesn’t only imply being passionate about your sport. It takes into account all of the following.

ABILITY TO ACCEPT CRITICISM

How do you approach constructive criticism? Do you accept it and channel it positively? Or do you take personal offense and disregard it entirely? Athletes who are receptive to criticism and learn to reinforce it in their performance are much more likely to progress in their careers.

APPETITE FOR LEARNING

In order to be a coachable athlete, you need to be a voracious learner. You need to soak in as much knowledge as you can about your sport. Your receptiveness and approach toward adapting information play a huge role.

INQUISITIVENESS

How likely are you to go beyond your pre-determined course structure and ask questions to gain a deeper understanding of the sport you’re learning? Looking for new techniques, learning by example are some of the ways you can start implementing.

BEING A TEAM PLAYER

Your cohesiveness with your team-mates and your perception toward them is what makes you a better player. Are you the kind of player who’s likely to pass the ball or simply aim toward the goal entirely neglecting your fellow team-mates?

ABILITY TO SELF REFLECT

Your individual ability to introspect and analyze your faults, accepting and working on them, is what makes you a coachable athlete.

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In conclusion, being coachable results in an enhanced pace of learning as well as an invariably deeper understanding with your coach. Now that you’re aware of what makes an athlete coachable, are you one?

Also read: 6 Reasons Why Private Coaching Is Better

5 Healthiest Sports To Play In Mumbai

Sports are a great way to get fit and enjoy the process, especially if you have company. We here at The Coach Crew know exactly how hard it is to find a sport, a location or even the motivation to get started, especially in the everlasting hustle bustle of a city like Mumbai.
To help you with that The Coach Crew brings you 5 of the healthiest sports in Mumbai.

1. Squash

Squash is a fast-moving, indoor racquet sport, played by two or four players in a four-walled court with a small, hollow rubber ball. Although you need a partner to play squash, many squash centers and clubs offer friendly tournaments. They have games where you can meet and compete with other squash players. Moreover, it’s a game that’s easy to learn and where modified games and equipment exist to suit players of every size and skill level.

• Improve Cardiovascular Health– Squash has you running, jumping, leaping, and diving for the ball so your heart and lungs are working at peak efficiency. An intense game of squash will keep your heart rate up at all times. This makes your heart muscle stronger as more blood pumps to the brain and the rest of your body.
• Alleviates Stress – Whatever else is grinding your gears, a round of squash can help you “squash out” those negative feelings by taking out all your anger on the court as you slam the ball as hard as you can against the wall.
• Certified Healthy – Forbes rated squash #1 healthiest sport in terms of the calorie burnout, aerobic fitness, flexibility, strength and hand to eye coordination.
• Calories Burnt – An hour of Squash can burn around 1000 Calories.

2. Swimming

Apart from being the most important life-saving sport, swimming has many benefits. They include improving lung capacity, keeping a healthy body weight, building muscles and a low stress leisure activity. It also has very low risk of injuries. This makes it one of the healthiest sports you could try out in Mumbai. Plus it’s a perfect way to beat the heat and stay fit in the summers.

• Full body workout – Swimming tones muscles and builds strength throughout the body. Not only that but it also improves coordination, balance and posture.
• Provides good low-impact therapy for some injuries and conditions – Water supports up to 90 per cent of the body’s weight. So if you’ve sprained an ankle or have a long term injury or illness, swimming is a brilliant way to stay active.
• Exercising without the sweat – If you’re somebody who absolutely despises the post workout sweat buildup, swimming can be a great way to avoid the issue.
• Swimming builds up bone mass – according to research published in the Journal of Applied Physiology, swimming makes your bones denser and strengthens them.
• Reduces Inflammation – Swimming reduces inflammation in the body that can lead to diseases such as atherosclerosis build-up in the heart. Reducing system-wide inflammation leads to lessened disease progression in many other areas as well .
• Helps with Asthma – Studies have shown swimming helps to alleviate asthma symptoms. It does this by actually improving the overall condition of the lungs.
• Revitalizes your Skin – Salt-water swimming can be a beauty treatment for skin. Swimming regularly in salt water helps the skin retain moisture and detoxify to promote new cell growth.
• Increases your lifespan – Researchers at the University of South Carolina studied 40,547 men and women. The results show that those who swam had a 50 percent lower death rate than runners, walkers, or men who didn’t exercise.
• Calories Burnt – more than 450 Calories for an hour of swimming.

3. Running

Famous athletes like Usain Bolt, Mo Farah, etc are living examples of how running is beneficial to our bodies. It requires a lot of physical strength and stamina which pushes cardio and muscular levels up. One could even argue that running was what we were meant to do. Cheetahs are the fastest land animal in the world but did you know we can leave them in the dust? At least, in the long run. No other animal in the world has the endurance to beat humans at running.

• Helps Beat Depression – Even a 30-minute run can lift symptoms of depression and improve mood. Spending 30 minutes on a treadmill is enough to lift the mood of someone suffering from major depressive disorder. This is according to a study in the journal of the American College of Sports Medicine
• Strengthens Your Knees – Contrary to what many people think, running actually seems to improve knee health. In one eight-year study of 2,637 participants, researchers found that the more people ran, the less likely they were to suffer from knee pain or osteoarthritis
• Improves Your Sleep – Running helps young people sleep better and improves their mood and ability to focus. In one study of 51 young people with an average age of 18, those assigned to run were found to sleep better, show signs of improved psychological functioning, and focus better during the day when compared to peers who continued without adding running to their routines. These peers were not totally sedentary and did get some exercise, but didn’t add a regular running regimen.
• Running can significantly improve cardiovascular health – But what’s amazing is that people can get big benefits without have to do a lot. Running just five minutes a day could add years to your life. This is according to a study in the Journal of the American College of Cardiology.
• Increases Stress Resistance – Running changes the brain in ways that make it more resistant to stress. In a review of that research published in Clinical Psychology Review, author Peter Salmon concludes that this “training recruits a process which confers enduring resilience to stress.”
• Calories Burnt – Burns about 640 Calories for an hour of running

4. Basketball

Apart from being a fun, engaging sport, Basketball helps in building the stamina, hand-eye coordination, agility, flexibility and immense core strength. What makes this an even better candidate for one the healthiest sports to play in Mumbai is the fact that there are tons of basketball courts in the city, making it really accessible.

• Builds Bone Strength – The physical demands of this awesome sport help in improving and building bone strength. Any physical activity that involves weight-bearing allows the formation of new bone tissue. This in turn makes the bones stronger. Both the muscles and bones in your body become stronger with basketball as it is a physical activity that involves the tugging and pushing of muscles against bone.
• Impulsive Decision-Making and Quick Thinking – Basketball is not only a fast-paced game that requires a lot of physical skill, but also a mind game that requires you to think on your toes. This sport requires heavy focus so you can accurately and quickly process what is happening on the court. Then you make the correct decisions to direct the ball. You also assess the environment around you to make split second decisions based on the actions of other players around you.
• Teamwork –  Learning how to work together with others is a crucial skill in life that goes far beyond sports. Playing basketball at an early age sets children up for future success in situations. These could be situations that require collaboration, such as group projects in school or meetings at work.
• Hand Eye Coordination –  Whether you’re grabbing a rebound, dribbling while keeping your eyes on what’s around you, passing to a teammate across the court, or shooting the ball, your brain is working just as hard as the rest of your body.
• Agility –  Generally, the best youth basketball players have exceptional lateral movement. When children play the sport for several years, they’re bound to improve their agility and flexibility
• Calories Burnt –  about 558 calories an hour if playing on a half court. Stepping up to a full court game will burn around 747 calories an hour.

5. Tennis

Tennis is a sport full of explosive movements and overall physical strength. It burns around 600 Calories in its one hour session and helps in keeping the body fit. Tennis definitely is one of the healthiest sports to play in Mumbai.

• Strength and Tone Benefits – Tennis strengthens a number of muscles groups. Running around the court exercises leg muscles,  while playing a shot exerts the core and upper body. Your overall muscle workout should be well balanced, although obviously your racket arm will be exercised more than the non-racket one. Core muscle groups strengthened include:
  • Leg muscles    –    Glutes, quadriceps, hamstrings and calves.
  • Core   –   Back and abdominal muscles, especially the obliques
  • Upper Body    –    Chest, shoulders, biceps and triceps

• Boosted Brain Power – Think of tennis as a zero calorie brain food! Playing tennis can improve critical thinking, mental alertness, and tactical thinking by making connections in the brain.
• Helps Regulate Serotonin –a brain chemical linked to functions such as sleep cycle, appetite, and your emotional state. Having trouble sleeping or keeping your emotions in check?
• Fight and Prevent Disease – Tennis helps keep your lipid profile in check, keeping cholesterol low. This can decrease your chance of suffering from stroke, hypertension, and cardiovascular issues.
• Builds Confidence – In a recent study, the Southern Connecticut State University tested the psychological benefits of several sports. Among non-athletes, tennis players scored higher in self-esteem, vigor and optimism, while scoring lower for factors such as confusion, tension, anxiety and depression. Regularly playing tennis can help keep you motivated on your professional path. It even helps you overcome obstacles that you may encounter in your personal life.
• Calories Burnt – Tennis is a great cardio workout, especially if you’re playing singles. You’re constantly running, pivoting, stretching, and moving every inch of your body. According to the American Dietetic Association,  recreational players can burn an estimated 600 to 1,320 calories per two-hour singles sessions. Competitive players can burn between 768 to 1,728 calories.
  

10 Foods to Include in a Young Athlete’s Diet

The mystery behind what should be included in the young athlete’s diet is never-ending, partly because miracle foods are constantly surfacing, while other foods fall from grace. When it comes to what to include in your child athlete’s meal plan, it’s important to consider the nutritional requirements for growth and development, as well as for athletic performance.

So here are the top 10 foods that should be included in a young athlete’s diet to ensure he/she develops his/her body and mind ideally for any sport they would want to excel at.

1. Nuts

All nuts are chock-full of healthy fats, fiber, key proteins, magnesium, antioxidants and vitamin E. They also aid in the reduction of cholesterol in the body. Use them to top yogurt or cereal, or just grab a handful on the way to practice.

2. Seeds

Similar to nuts, seeds are full of fiber, healthy fats, magnesium and vitamin E. Eat them like you would eat nuts. They are a great substitute if your athlete is allergic to nuts.

3. Ready-to-Eat Cereal

Cereal is fortified with nutrients such as folic acid, iron, calcium, and vitamins A and E, making hem a good source of nutrients. Have it for breakfast, snack, or dinner in a pinch, but beware of choosing cereal with too much sugar. Cereals with less than 8 or 9 grams of sugar per serving are best.

4. 100% Orange Juice or Orange Fruits and Veggies

Increasingly, you can find calcium and vitamin D – fortified OJ, and it’s a good source of folic acid and vitamin C, too. Don’t guzzle it though! Kids aged 7-18 years should keep a cap on juice — no more than one cup per day, according to the American Academy of Pediatrics. Orange juice can be a significant source of calories when more than a cup is consumed daily.

Including orange colored fruits and vegetables in a growing child’s diet is a good idea as they are usually loaded with vitamins C, E, A, and potassium, which help the immune system stay healthy.

5. Low-Fat Cheese

Cheese is a quick and easy snack, especially when packaged in sticks or blocks. Mix cheese into casseroles, pasta and layer it in sandwiches. Cheese is full of calcium, potassium, and protein – absolutely essential for growing kids.

6. Low-Fat Yogurt

Yogurt is a good source of calcium, vitamin D, potassium and protein. Go for Greek varieties if you are looking for extra protein (though most young athletes don’t need extra protein). Eat yogurt as part of a meal, a snack, or dessert. Yogurt also greatly improves digestion by improving and revitalizing your gut micro-biome.

7. Low-Fat Milk or Soy Milk

Dairy milk is a natural source of calcium, potassium, and protein, and is fortified with vitamin D. If soy milk is your go-to, make sure it is fortified with calcium and vitamin D and shake the carton so the minerals don’t settle to the bottom. Many athletes use flavored milk (chocolate milk) after an intense workout to help their muscles recover.

8. Dark Green Leafy Vegetables

Leafy veggies which are dark green like kale, spinach and collard greens offer iron and calcium. Pair these with foods that are high in vitamin C, such as red peppers, tomatoes or citrus fruit, or serve them with meat to maximize the absorption of iron.

9. Green Beans

Magical and full of fiber, protein, iron, zinc and magnesium—find ways to fit beans into your weekly (or daily) diet. Roast them for a crunchy snack, top a salad or burrito, or throw them in with diced tomatoes for a hearty pasta dish.

10. Eggs

The egg is a powerhouse of disease-fighting nutrients like Vitamins A, D, E, B12. Also present are carotenoids like lutein and zeaxanthin which reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults. Brain development and memory are also enhanced by the choline content of eggs.

Eggs contain selenium and zinc, which help in boosting the immune system of a child. Selenium creates free radicals which help in killing harmful bacteria and zinc helps in maintaining the good cells that fight the microorganisms.