You may dream of one day becoming a professional athlete like Cristiano Ronaldo, Lionel Messi, or a member of the United States Women’s National Team. But have you ever wondered what sets these athletes apart from the rest? High performance athletes consistently perform at a high level, have exceptional skills and abilities, and possess the dedication and discipline necessary to achieve their goals. In this article, we will take a closer look at what it means to be a high performance athlete and explore different components that contribute to their success. From mental toughness and physical conditioning to goal-setting and perseverance, we’ll provide insights and tips to help you become a high performance athlete and achieve your soccer goals. Whether you want to make your high school team, play at the college level, or even go pro, understanding what it takes to be a high performance athlete is an essential step on your journey to success.
My name is Yoshi Ono, and I have been working as an athletic trainer at all levels for the last 13 years. I currently work at Aurora Health Care in Sheboygan and manage the health and well-being of student-athletes at Plymouth High School. Over the years, I’ve had the opportunity to work with some of the best athletes in the world, including US Soccer’s U14, U18, U20, and Men’s National Teams. I’ve also worked with professional sports teams, such as Minnesota United FC and Chicago Griffins Rugby, helping athletes recover from injuries and achieve their performance goals.
Most recently, I had the incredible opportunity to travel to Qatar with the US Men’s National Team for the 2022 World Cup. It was an unforgettable experience, and I was able to see first-hand some of the best athletes compete on the world stage.
Throughout my career, I’ve developed a primary interest in youth sports, injury prevention, and performance enhancement. I believe that by promoting safe and effective training methods, we can help young athletes reach their full potential and reduce the risk of injury.
In this article, I will share my insights on what it takes to be a high performance athlete, drawing on my years of experience working with some of the best athletes in the world. Whether you’re a middle or high school soccer player looking to improve your skills or a seasoned athlete looking to take your game to the next level, I hope that this article will provide you with valuable information and inspiration to help you achieve your goals. Let’s get started!
THE PSYCHOLOGICAL AND BEHAVIORAL GAME
For over 200 years, the field of sports psychology examined the power of the mind on performance enhancement. There are many important psychological and behavioral aspects that contribute to being a high performance athlete and understanding these elements can help you reach your full potential on the field. Here are some key factors to consider.
Motivation
To become a high performance athlete, you must be highly motivated and committed to your sport. This means setting clear goals, developing a plan to achieve them, and holding yourself accountable for your progress. Motivation can come from many sources, including a desire to win, a love for the sport, or a sense of personal accomplishment. Whatever your motivation, it’s important to stay focused on your goals and take steps every day to move closer to achieving them.
Leadership
Being a high performance athlete also means being a leader on and off the field. This means setting a positive example for your teammates, working hard to improve your skills, and taking responsibility for your mistakes. It also means being supportive of others and helping to create a positive team culture. By demonstrating strong leadership skills, you can inspire others to work harder and achieve more, both as individuals and as a team.
Positive Mindset
A positive mindset is crucial for any high performance athlete. This means approaching your training and competitions with a can-do attitude and believing in your ability to succeed. A positive mindset can help you overcome obstacles, bounce back from losses, and stay focused on your goals. By adopting a positive attitude, you can stay motivated and enjoy the process of improving your skills.
Humility
High performance athletes must also be humble and willing to learn. No matter how good you are, there is always room for improvement, and being open to feedback and constructive criticism can help you become even better. Humility also means respecting your opponents, recognizing their strengths, and working hard to prepare for each competition.
Competitive Spirit
While humility is important, high performance athletes also need a strong competitive spirit. This means being fiercely determined to win and putting in the hard work necessary to achieve that goal. A competitive spirit can help you push past your limits, perform your best under pressure, and stay focused on your goals.
Discipline
Becoming a high performance athlete requires discipline, and the ability to consistently make good choices. This means maintaining a healthy diet, getting enough rest, and avoiding harmful habits like smoking or drug use. It also means staying focused during training and competitions and avoiding distractions that might interfere with your performance.
Adapting to Stress
Finally, high performance athletes must be able to adapt to stress and manage their emotions effectively. Competition can be stressful and learning to cope with pressure is a key skill for any athlete. This might involve techniques like visualization, deep breathing, or positive self-talk. By staying calm and focused, you can perform your best even in high-pressure situations.
THE PHYSICAL AND PHYSIOLOGICAL GAME
While mental and behavioral elements are crucial to becoming a high performance athlete, the physical aspect of the sport cannot be overlooked. Physical fitness and conditioning are key components of success in any sport, and soccer is no exception. High performance athletes must maintain excellent physical health through rigorous training, proper nutrition, and adequate rest and recovery. They also need to work on their technical skills, such as dribbling, shooting, passing, and defending, and be able to execute these skills with precision and consistency. In the next sections of this article, we will take a closer look at the physical elements of being a high performance athlete, discussing some key areas to focus on in your training and development.
Hydration
Hydration is an essential component of any athlete’s training and performance plan. While exercising, your muscles produce heat, and one way your body tries to cool itself is through sweating. As you lose fluid, it can have negative effects on running performance, coordination, and cognitive function. Even as low as 2% loss of your body weight through fluid loss can have a significant impact on your performance.
In addition to these negative effects, fluid loss and electrolyte imbalance can lead to exercise-associated muscle cramps. This can be especially problematic for soccer players, as muscle cramps can prevent them to continue to play as it can be challenging to reverse a cramp once it starts. To avoid the negative effects, it’s essential for athletes to stay hydrated throughout the day and during training or competition.
To ensure proper hydration, athletes should aim to drink water before, during, and after practice or games. There are ways you can determine if you’re hydrated. One way is thirst. If you’re thirsty, you’re likely in a dehydrated state already. Another method is observing your urine color. There are urine color charts that can help you determine how hydrated you are. The amount of water needed varies depending on the athlete, level of activity, and the environment, but a general rule of thumb is to drink at least 8-10 glasses of water per day. It’s also important to consume foods and fluids that have electrolytes to help replenish fluids and electrolytes lost during exercise. By simply adding a little extra sprinkle of salt on foods or eating snacks like pretzels can help. There are also many electrolyte replacement products out in the market. By prioritizing hydration throughout the day, athletes can improve their performance, prevent injuries, and stay healthy and energized.
Nutrition
In addition to hydration, proper nutrition is also crucial for high performance athletes. Not only does it provide the necessary energy source to compete at the highest level, but it’s important in recovery whether from a hard workout or a long day of training. Having a good balance of carbohydrates, fats, and proteins along with vitamins and minerals are vital to maintaining overall health.
Another key element of proper nutrition is the source of your foods. For example, avoiding processed foods when possible, and focusing on whole, nutrient-dense foods. Processed foods, such as fast food and sugary snacks, tend to be high in calories and low in nutritional value, and can have a negative impact on an athlete’s performance. On the other hand, whole foods such as fruits, vegetables, whole grains, and lean proteins provide a variety of nutrients that can improve energy levels, support muscle recovery, and enhance overall health.
While supplements can be a tempting option for high performance athletes looking to enhance their performance, it’s important to note that they are not a magical answer to unhealthy eating habits. In fact, the majority of the vitamins and minerals that supplements provide can be obtained through a healthy and balanced diet. Additionally, many supplements can have negative side effects if taken in excess, or if they interact with other medications or supplements.
That being said, some supplements have been thoroughly studied and have been found to enhance performance in athletes. Creatine, for example, have shown to improve strength, muscle size, and high intensity exercise performance. Caffeine is another supplement that has been shown to enhance athletic performance by increasing focus, reducing fatigue, and enhance resistance training.
In addition to these supplements, there are also some lesser-known options that have shown potential benefits for athletes. For example, beet juice has been found to improve exercise performance and reduce fatigue due to its high nitrate content. Tart cherry juice has been found to have anti-inflammatory properties that can be beneficial for athletes recovering from injury and improve sleep. However, it’s important to note that while these supplements can be beneficial, they should not be relied on as a replacement for a healthy and balanced diet.
If you do decide to take a supplement, it’s crucial to ensure that it is NSF Certified for Sport. This certification guarantees that the product has been thoroughly tested and screened for any banned substances or contaminants, and that it is safe for use by athletes.
Resistance Training
Resistance training, also known as strength training or weight training, is a crucial component of any soccer player’s training regimen. While many athletes believe that endurance training is the most important factor in improving performance on the field, resistance training has a wide range of benefits that cannot be ignored.
One of the primary benefits of resistance training is increased strength. By lifting weights, athletes can develop stronger muscles and improve their overall power and explosiveness on the field. In addition, resistance training can improve muscle endurance, allowing athletes to maintain their energy levels throughout long matches.
Resistance training can also be beneficial for bone density, which is important for athletes at risk for stress fractures and other injuries. Resistance training can also improve mobility and flexibility. By improving mobility and flexibility, athletes can reduce the risk of injury and improve their overall performance. Lifting weights and other forms of resistance training have also been shown to have mental health benefits, including reduced stress and anxiety as well improve confidence.
In terms of weight management, resistance training can be a highly effective tool for both weight loss and weight gain with combination of good nutrition. For athletes looking to build muscle strength and size, resistance training is necessary.
Ultimately, resistance training can help athletes gain an edge over the competition. By improving overall strength, endurance, and flexibility, soccer players can improve their overall performance on the field and stand out from their peers.
Becoming familiar with your school’s weight room is an important step for any athlete looking to improve their performance on the field. While many athletes may feel intimidated by the weight room, it’s important to remember that resistance training can be done with a wide range of equipment, including free weights, machines, resistance bands, medicine balls, or even just bodyweight exercises.
When performing resistance training, it’s important to focus on the quality of reps rather than the quantity. By performing each rep with proper form and control, athletes can reduce the risk of injury and maximize the benefits of each exercise. Additionally, athletes should focus on the concept of progressive overload, which means gradually increasing the weight or difficulty of each exercise over time. This can help to ensure that athletes continue to see improvements in their strength and performance.
To make the most of your resistance training, it’s important to objectively measure and track your progress. This can be done through keeping a workout log, tracking the weights and reps of each exercise, and monitoring your overall performance on the field. By consistently tracking your progress, you can identify areas for improvement and adjust your training regimen accordingly.
Power, Speed, and Agility Training
Power, speed, and agility training are critical components of any soccer player’s training regimen. This type of training is designed to increase an athlete’s athleticism, acceleration, deceleration, change of direction, and confidence. By improving these skills, athletes can gain a competitive edge on the field, making them more effective and valuable players.
There are many different types of exercises and equipment that can be used in power, speed, and agility training. Plyo boxes, ladders, bungees, and cones are all common tools used in this type of training. Plyo boxes can be used for a variety of exercises, such as box jumps and lateral jumps, which help to improve explosive power and agility. Ladders and cones can be used to set up drills that focus on footwork and quick changes of direction, while bungees can be used to provide resistance during sprints and other speed-focused exercises.
As with resistance training, it’s important to objectively measure your progress in power, speed, and agility training. One good way to do this is by timing your 40 hard dash and measuring your vertical jump. These tests can help you identify areas for improvement and track your progress over time.
Balance and Coordination
Balance and coordination are two critical skills for soccer players, as they help prevent injuries and improve performance on the field. In particular, proper balance and coordination training can reduce the risk of ankle injuries and common knee injuries such as anterior cruciate ligament (ACL) tears, medial collateral ligament (MCL) tears, and meniscus injuries. These injuries are often caused by sudden changes in direction, jumping and landing, or collisions with other players. By incorporating balance and coordination exercises into their training regimen, athletes can improve their ability to control their movements and reduce the risk of knee injuries.
There are many different types of exercises that can be incorporated into an athlete’s training regimen to improve balance and coordination. These include exercises that focus on single-leg stability, such as single leg squats, as well as exercises that incorporate unstable surfaces, such as Bosu balls or dyna discs. Additionally, drills that involve changes in direction and quick movements, such as ladder drills or cone drills, can also help improve balance and coordination.
By incorporating these types of exercises into their training regimen, athletes can improve their balance and coordination, which can lead to improved performance on the field and reduced risk of injury. Additionally, by focusing on these skills, athletes can improve their overall athleticism, making them more well-rounded and effective players.
Stamina and Conditioning
Stamina and conditioning are essential components for soccer players to perform at a high level throughout an entire game. During a typical 90-minute soccer game, players can run between 5-7 miles. Given the demands of soccer, it is essential to develop a high level of cardiovascular fitness, as well as reduce fatigue and injury risk. Developing proper stamina and conditioning can also have a significant impact on an athlete’s confidence, allowing them to perform to the best of their abilities for the entire game.
Improving stamina requires a well-rounded approach, including long steady-state running, interval training, and cross-training activities such as swimming or cycling. Steady-state running is a traditional form of endurance training, in which players maintain a steady pace for an extended period. Interval training, on the other hand, involves periods of high-intensity exercise followed by periods of rest or low-intensity activity. This type of training can be more time-efficient and can help to improve both cardiovascular fitness and speed.
Cross-training can also be beneficial for soccer players, as it can help reduce the risk of overuse injuries and improve overall fitness. Swimming, biking, and other forms of cardiovascular exercise can provide an excellent alternative to running and can be used to supplement to a player’s training routine.
To track progress, soccer players can use various metrics such as time to run two miles, heart rate during exercise, and the distance covered during interval training sessions. By tracking progress, players can ensure that they are continuing to improve and can identify areas where they may need to focus more attention. By developing and maintaining proper stamina and conditioning, soccer players can take their performance to the next level and improve their ability to play at their best for the entire game.
Sleep
Getting enough sleep is critical for athletes who want to perform at their best. For example, LeBron James is known to prioritize sleep and is said to get around 12 hours of sleep per day, a habit he credits with keeping him healthy and giving him the energy he needs to perform at the highest level. Getting enough sleep helps with physical and cognitive recovery, and can also help athletes stay mentally sharp during competition.
On the other hand, not getting enough sleep can be detrimental to an athlete’s performance. Lack of sleep can lead to earlier onset of fatigue, decreased coordination, decreased cognitive function, and increased risk of injury. The effects of sleep deprivation can add up over time, making it even more important to prioritize rest and recovery as part of an overall training regimen.
To improve the quality and duration of sleep, athletes should aim to develop good sleep hygiene habits. This can include establishing a consistent sleep schedule, having a bedtime routine that promotes relaxation, avoiding caffeine before bedtime, and disconnecting from electronic devices at least an hour before going to bed.
In addition to these habits, athletes can also create an environment that promotes good sleep, such as keeping the bedroom dark, cool, and quiet. In fact, the entire US Men’s National Team set their hotel room thermostats between 65-68 degrees last year when they were in Qatar for the World Cup. Some athletes also find that using sleep aids, such as ear plugs, eye masks, or white noise machines, can help them get better quality rest. By prioritizing sleep and developing good sleep habits, athletes can improve their performance on the field and promote overall health and well-being.
Recovery Strategies
Recovery is an essential part of a soccer player’s training regimen. After intense workouts, practices, and matches, the body needs time to rest and recover to prevent injury and optimize performance. One crucial aspect of recovery is hydration. Drinking enough water, along with consuming electrolytes, is crucial for replenishing fluids and nutrients lost during exercise. Aim to drink enough water to replace what you’ve lost through sweating.
Another key aspect of recovery is proper warm-ups and cool-downs. Before starting a workout or match, it’s essential to prepare the body to meet the demands of the activity to follow. Afterward, cool-down exercises help the body to recover and reduce soreness. Some effective warm-up and cool-down techniques include light jogging, stretching, and dynamic exercises.
Foam rolling, massage, and hot and cold baths can also be effective recovery techniques. These methods can help reduce muscle tightness and soreness.
Overtraining is a common problem among athletes and can lead to injuries, fatigue, and decreased performance. To avoid overtraining, it’s crucial to listen to your body and communicate with your coaching staff, parents, and athletic trainers. If you’re feeling fatigued, sore, or unmotivated, it may be a sign that you need more rest or a break from training. It’s also important to recognize that soccer is a physically and mentally demanding sport and to give yourself time to rest and recover fully.
Mental rest is also an essential part of recovery. Playing soccer should be fun and taking time to relax and recharge can help reduce stress and prevent burnout. Consider incorporating activities such as meditation, yoga, or reading into your daily routine to help promote mental rest and relaxation.
SUMMARY
High performance athletes must focus on a range of mental and physical aspects to stay at the top of their game. From proper hydration and nutrition to resistance training and conditioning, all elements are critical for success. Making small positive changes in your psychological and physical game can go a long way towards reaching your goals and dreams. Remember, it’s crucial to listen to your body and seek help from your coaches, parents, and athletic trainers when you need it. With the right training, nutrition, rest, and recovery strategies, you can perform at your best and compete at the highest levels.
