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Foreword
At the GoSports Foundation, our efforts have been focused on improving the
structures of support for India's young athletes. The difference between first and
second place can be miniscule and we believe that our talented young athletes
deserve every bit of meaningful support to power them to victory.
Professional help is not always easily accessible to the community of aspiring
athletes. This Handbook of FAQs is an attempt to start bridging that gap. With
simple and readable answers to over a hundred questions, this Handbook covers a
wide range of issues that a young athlete might encounter. We hope this publication
will find its way into kitbags around the country and serve as a handy companion to
the young athlete population.
We are thankful to the various subject-matter experts for their time and effort in
helping us compile the contents of this Handbook. If you are an athlete and have
questions for any of our experts that haven't found their way into this Handbook,
please feel free to drop us a line and we will try our best to get you an answer.
Meanwhile, happy reading and best of luck!
Team GoSports Foundation
W: www.gosports.inE: [email protected]: www.facebook.com/GoSportsFoundation
About GoSports Foundation
At the GoSports Foundation, we envision an India where young athletes with world-
class potential receive all the support, knowledge and encouragement necessary to
empower them to achieve their dreams. Registered as a non-profit trust in
September 2008, GoSports Foundation is an independent, professionally managed
and donor-funded organisation focused on strengthening the future of Indian sport.
Our mission of Empowering India's Future Olympians is premised on the belief that
sporting champions are created when the right talent gets the right support at the
right time. We have directed our projects and programmes toward providing crucial
financial and non-financial support to our nation's most promising young athletes.
We believe that by supporting the development of Indian athletes, we not only
increase India's chances of winning medals on the world stage, but also create a
potent tool to empower these athletes to create circles of excellence around them
and within their communities.
The Experts
Bhishmaraj Purushottam Bam
In a career spanning over three decades, sports psychologist B P Bam has worked closely with renowned Indian athletes such as Pullela Gopichand, Gagan Narang, Rahul Dravid and Anjali Bhagwat, among others, and helped mould them into champions.
A decorated police officer, he retired as the Inspector General of Police. He is a qualified coach in rifle and pistol shooting. Under his tutelage, the Indian Shooting Team returned from the 2010 Commonwealth Games with a rich haul of 14 gold, 12 silver and four bronze medals, setting two world records and seven games
records in the process.
He has written books in English and Marathi, offering fresh insights into Sports Psychology. In his book ‘Winning Habits’, he draws from Indian philosophy to arrive at techniques to help the mind stay focused.
Sharda Ugra
In her long career as a sportswriter, Sharda Ugra has worked with the Mumbai tabloid Mid-Day, The Hindu and national weekly magazine India Today. She has also done a stint at the Radio for Australian Broadcasting Corporation's overseas service.
As a cricket writer, she has covered the Indian team’s exploits in eight countries and has written on the sport for several academic and popular publications in India and abroad. Moving beyond the conventional reportage of the sport, Sharda Ugra believes in delving into the cultural context surrounding it.
She was adjudged the Indian sports writer of the year 2005-06 by the Sports Journalists Federation of India (SJFI). She has co-authored former India coach John Wright's memoir Indian Summers. She is currently a senior editor at ESPNcricinfo.
Deckline Leitao
Deckline Leitao currently works with the TATA Padukone Badminton Academy, Bangalore, as a Sports Performance Specialist.
One of the pioneers of sports fitness training in India, Deckline earned a B.Sc in Sport and Exercise Science from the University of KwaZulu-Natal, South Africa and travelled to the UK and US for specialised post-graduate training. His specialist skills encompass posture correction, sport specific fitness conditioning and nutritional supplementation.
Deckline believes that Indian sportspersons need a slightly altered approach to fitness due to their unique cultural, physical and nutritional profile. He believes in a holistic approach to fitness training that combines effective elements from exercise science, yoga and martial arts to bring out the best in Indian sportspersons. “Train smart, not just hard” is his fitness philosophy.
Dr. Korulamani Santosh Jacob
An orthopedic surgeon specialising in arthroscopy and sports medicine, Dr. Santosh had his basic training at the Christian Medical College in Vellore, and completed his advanced training in Adelaide and Sydney.
His interest is sport and fitness, and his professional training places him in a unique position to understand the workings of the mind and body of professional athletes. He has worked as the team doctor for the Indian Men's hockey team.
He works with elite athletes, to help them improve their performance, avoid injuries and enable early and complete recovery from sports injuries.
Nandan Kamath
Nandan runs a boutique sports and intellectual property law practice in Bangalore advising the country's top athletes, sports governing bodies, teams and brands. He is a graduate of Harvard Law School, the University of Oxford (on a Rhodes scholarship) and the National Law School of India.
He was an avid cricketer at the junior level, representing India’s Under-16 team and captaining the Karnataka state team.
He is Managing Trustee of the GoSports Foundation.
Ryan Fernando
Sports Nutritionist to a host of top athletes, Ryan Fernando’s clients include Double Olympic Medallist Sushil Kumar, Guinness world record holders in feats of human endurance, several movie stars and CEOs. A British Commonwealth Scholar, he holds two Masters Degrees – in Food Biotechnology from the University of Strathclyde in Scotland and in Clinical Biochemistry from the Goa Medical College.
A certified Performance Nutrition Expert, Ryan has shared his experience in the field through lectures on Nutrition and Nutritional Supplements. He has also been a guest speaker at various forums on Sports and Fitness Nutrition. A lecturer for ISSA (International Society of Sports Association), Ryan is a Life Member with the Nutrition Society of India.
I. Mental Conditioning – B P Bam...............................................................11. What is mental training?..................................................................................1
2. What is the difference between sports psychology and therapy?.....................1
3. When is the right time to reach out to a professional psychologist?................1
4. What should I do to stay focused before a big competition /tournament? .....1
5. Will meditation help me concentrate better? What is the best way to do it?...2
6. I think I give my best when I face a higher ranked player. I am not able to
perform that well against a lower ranked player. How do I overcome that?....2
7. If I have lost to a particular player often, I don’t feel confident when I face
him/her again, as I fear that I might continue to make the same mistakes.
How do I overcome that?.................................................................................2
8. How can I avoid anxiety? How should I remain motivated and positive?... .....3
9. When I have gained a comfortable lead, I feel over-confident and this
affects my performance. How do I tackle it?....................................................3
10. I get extremely low when I get injured. How do I deal with it?........................4
11. After one great performance, I see a slump in my career. I feel that I lack
motivation. How do I overcome this?...............................................................5
12. I tend to think of too many things at the same time and it disturbs my
focus, I get confused and end up doing the wrong thing. How can I
remedy this?.....................................................................................................5
13. When provided with a lot of choices, I am a little hasty in making decisions
that I later regret. How do I avoid this?............................................................5
14. I tend to jump from one thing to another quickly, keep changing so swiftly
that in the end I forget what the actual problem was and I feel totally lost.
How do I avoid this?.........................................................................................6
15. I tend to play really safe at times and hesitate to try new options. How do I
overcome this?.................................................................................................6
16. I feel nervous when I play against an opponent whose style of game doesn't
suit me. How do I overcome this?....................................................................6
17. My body language at times gets bad and I tend to get really angry when I
make a lot of unforced errors. How do I avoid this?.........................................7
II. Interacting with the Media – Sharda Ugra..................................8
1. What role does the Media play in a sportsperson’s career?..............................8
2. Is it important to retain a cordial relationship with the press at all times?.......8
3. What makes for a good interview? What are journalists looking for?.............8
4. How accessible should I remain to the press?...................................................9
5. I feel shy in front of a journalist (and/or a camera). Could you please give
me some advice on getting over this?............................................................10
Contents
6. What are the expectations from a young athlete and what sorts of things do
the media cover?............................................................................................10
7. How do I build relationships with media-persons and how do I balance
friendship with maintaining a professional distance?.....................................11
8. Sometimes, my answers are misinterpreted and/or I'm falsely quoted in the
newspapers. If something inaccurate or unfavourable is written about me
what should I do?..........................................................................................11
9. How do I avoid answering a question that I am not comfortable
answering?.............................................................................................. ......12
10. How do I deal with questions about my personal life?...................................12
11. Who is a public relations (PR) agent? When is it appropriate to hire a PR
agent/agency to handle the media on my behalf?..........................................13
12. What are the attributes I should look for when choosing a PR
agent/agency?................................................................................................13
13. What are some "power words" that one can use during a conversation to
convey my confidence and determination?....................................................13
14. Do journalists watch body language when interacting with athletes?...........14
15. What are the different types of publications and media and the categories
of journalists I should expect to encounter?...................................................14
16. What are some drills I can undertake to prepare for an interview?................14
17. What sort of research should I do about the publication before agreeing
for an interview and in preparation for the interview?...................................15
18. Is it important that I try and speak in English for an English publication?......15
19. Can I request the journalist to send me my quote before publication to make
sure I am being correctly quoted?..................................................................15
20. Once I have seen an article about me published should I speak to or
thank the journalist for covering my story?....................................................15
21. I've been told that sponsors care only for those athletes that receive high
media visibility? If that's the case, how can I actively increase my media
visibility?........................................................................................................16
III. Fitness Training – Deckline Leitao........................................................17
1. As an athlete what are the most essential things I need to carry with me
at all times?....................................................................................................17
2. Why is warm-up important?...........................................................................17
3. Sometimes, I feel very tired after a warm-up routine and cannot perform
well. What constitutes a good warm-up routine?..........................................17
4. What exercise routines should I follow during tournaments?.........................17
5. At the National Camp/State Camp/Tournament venue, the gym facilities are
not as good as those back home – how do I manage during such
situations?......................................................................................................17
6. What are some of the basic exercise routines I need to follow during the
off-season, to stay in peak physical condition for the start of the
season?..........................................................................................................18
7. What should I do to build strength, speed and agility?..................................18
8. What are steroids? Why are they banned? How can I identify them?.............18
9. What are the other banned substances I should avoid using?........................19
10. Why is it important to have correct posture at all times?...............................19
11. I love playing my sport, but working out is something I’m not too excited
about. How can I make the work-out a fun activity, so that I enjoy it, as well
as benefit from it?..........................................................................................20
IV. Sports Medicine – Dr. Santosh Jacob..................................................21
1. What are the most common shoulder joint injuries in athletes?.....................21
2. What is the most preferred method of rehabilitation - strength training or
stretching?.....................................................................................................21
3. What means should a professional athlete employ to prevent injuries?.........22
4. What is joint bio-mechanics?.........................................................................23
5. Should the focus of physiotherapy be on improving technique or
preventing injuries?........................................................................................23
6. What are some of the internationally accepted standards for first-aid
following a sporting injury?...........................................................................24
7. How should I tackle small injuries during tournaments/during a match?.......24
8. Is it advisable to immediately spray the affected/injured area with a pain
relief spray? How do these ointments/sprays work on the injured areas?.......25
9. Which method is better– using an ice-pack or applying heat to an
affected/injured area? Why?...........................................................................25
10. How long should an athlete stay away from the field (take rest) after an
injury? Is it advisable to work on non-injured parts of the body during that
phase?............................................................................................................25
11. What is the difference between sports injuries in younger athletes and senior
athletes? Is there any difference in the way the injuries are treated?.............25
12. How are sports injuries different in men and women?...................................26
13. When do I know if an injury needs attention from a Sports Medicine expert?
Will my General Physician be able to treat the injury?....................................26
14. How do I know if I should get an X-ray/CT scan for an injury?........................27
15.
V. Legal and Commercial Issues – Nandan Kamath............................28
1. What are my commercial rights?....................................................................28
How often can I donate blood? If I do, will it affect my performance? How
long should I refrain from high-level of physical activity after
donating blood?.............................................................................................27
2. What kinds of sponsors are involved with professional sport?.......................28
3. What is an endorsement? How do endorsements work?................................29
4. Should I accept every sponsorship and endorsement opportunity I am
offered?..........................................................................................................29
5. Can I endorse two competing products?........................................................29
6. How do I increase my brand value?................................................................30
7. Should I consult a lawyer before signing contracts?.......................................30
8. I am 16, can I sign a contract?.......................................................................31
9. Who is a sports agent?...................................................................................31
10. How do I go about choosing my agent?........................................................32
11. Can I determine what my agent says on my behalf and whom he or
she contacts?.................................................................................................32
12. How do I make sure my agent is honest?.......................................................33
13. When is a good time to sign up with a sports agent?....................................33
14. How do I pay my sports agent?......................................................................34
15. What are minimum guarantees? How do these work?...................................34
16. What are the market standards for agent commissions?................................35
17. What are the standard clauses for contracts with agents? What are the
considerations I should keep in mind with these clauses?..............................35
18. I have been asked to sign a long term contract with my agent.
What should I do?..........................................................................................36
19. How should I manage my money?.................................................................37
20. Do I owe income taxes and other taxes on my earnings?...............................37
21. I am 22 but have been told to represent myself as being 18. What should
I do?...............................................................................................................38
22. Is it ok to use recreational drugs?...................................................................38
VI. Sports Nutrition – Ryan Fernando.......................................................39
1. Why do I need sports nutrition if I am already eating healthy?......................39
2. Why are carbohydrates so important in sports nutrition?..............................39
3. Which is better: sports drinks or water during a competitive event or
training?.........................................................................................................39
4. What is the ideal drink during sports?............................................................39
5. How much sports drink is required during & after exercise/sports?................39
6. When I train or take part in sport competitions on hot days, I lose a lot of
sweat. Will the isotonic sports drink provide me with everything I need?......40
7. I heard that drinking milk at the "pre-game" meal is not a good thing to do.
Is this true?.....................................................................................................40
8. Do some athletes need more protein than others?.........................................40
9. What's the best way for athletes to support muscle development?................40
10. How should an athlete spread the protein intake over the day? Is it better to
have a full medium chicken for dinner or smaller protein doses every few
hours?............................................................................................................41
11. Are all dietary protein sources the same? What about supplements:
whey vs. soy vs. casein?..................................................................................41
12. If carbohydrates are consumed at the same time as proteins,
does it affect muscle recovery?.......................................................................41
13. Does adding protein to a sports drink enhance performance and/or
recovery?........................................................................................................41
14. Should protein be consumed before exercise to promote recovery
after exercise?................................................................................................42
15. When athletes lose weight, they also lose muscle. Is there a way to
prevent that loss?...........................................................................................42
16. How should vegetarians - particularly vegans - meet their protein needs?.....42
17. Are there risks associated with the use of sports supplements in
young athletes?..............................................................................................42
18. What can I eat before a workout?..................................................................43
19. What are the foods to be avoided before a match or exercise?......................43
20. What should I eat to recover after exercise?...................................................43
21. Why is sports nutrition after training or competition so important
for athletes?...................................................................................................44
22. We have our pre-game meal at 2:30 or 3 p.m. and the game starts
at 7:00 pm. Are we doing this right?.............................................................44
23. Are there any particular foods useful for healing injuries?.............................44
24. I am unable to drink milk. How can I get enough calcium in my diet?...........44
25. Are there any particular useful tips for training & competition?....................45
I. Mental Conditioning B P Bam
1. What is mental training?
Ans: The human mind plays a major role in performance as far as competitive sports
are concerned. Thoughts, emotions, moods, memory, confidence, anticipation of
the result, ability to focus are all factors controlled by the mind. Just as you train your
body to produce correct responses and movements, you have to train your mind.
Sports mainly involve non-verbal skills, but your verbal thoughts can bring in
irrelevant thoughts, negativity or doubts and these can cause loss of focus resulting
in a bad performance. Dwelling on past mistakes builds a wrong response and the
errors creep into your system. This damages your confidence. Focusing on the result
of the match makes it difficult for you to handle the challenges at hand well. Mental
training takes care of all such problems and a variety of others.
2. What is the difference between sports psychology and therapy?
Ans: Sports psychology is the science which deals with the whole gamut of problems
faced by a player in relation to his technique, its practical use and actual performance
in competitions. Therapy provides methods to deal with those problems.
3.When is the right time to reach out to a professional psychologist?
Ans: From the day you start taking your game seriously, you need the assistance of a
good sports psychologist. I would advise all the parents and coaches to familiarise
themselves with the basic tenets of sports psychology. To begin with, you can get
some good book and go through it by yourself. Then, you can consult a professional
Sports Psychologist whenever you face a serious problem.
Players have to apply the techniques of sports psychology themselves. The coach can
see the physical movements, techniques and can suggest corrections in them, but
nobody else can know what is going on in the player's mind. So the player is the best
judge to analyse his/her own problems and experiment with the techniques. There
are no instant remedies available in sports psychology. You have to build your own
system with professional help wherever necessary.
4.What should I do to stay focused before a big competition/tournament?
Ans: You need not waste unnecessary efforts in staying focused before the
competition. It is your focus during the competition that matters. The pressure that
builds up before the match, causing butterflies in your stomach, is actually a good
thing as it indicates your keen interest to perform well. Do not link it with failure. Tell
yourself that you are going to do very well since you are getting the jitters. Not feeling
the pressure before a match is a bad sign, as it could mean that you are either bored
with your game or are underestimating your opponents.
1
It is advisable to set up a physical and mental warm up routine for the time
immediately preceding the match. Also, develop a routine to deal with unforeseen
delays before the start of the match or restart after a break. If the break is too long
you can spend time indulging in your other hobbies like listening to music or reading.
You can consider going for a light walk or just watch other matches if you have the
option. Most importantly, avoid getting irritated as it may reflect negatively on your
form.
5.Will meditation help me concentrate better? What is the best way to do it?
Ans: Of course, meditation helps in improving concentration. It would help to learn
Pranayama from a good guru as it improves your ability to exercise your choice of
focus. You can then take care of temptations or distractions. Visualisation of your
past good experiences is the easiest kind of meditation. Writing down these
experiences assists you in visualisation. If there is some place– religious or otherwise–
where you have felt very happy, you can mentally revisit that experience. Relaxation
and Nyasa are two good techniques which will also be extremely useful.
6. I think I give my best when I face a higher ranked player. I am not able to
perform that well against a lower ranked player. How do I overcome that?
Ans: This attitude is natural to every player because you feel that you have nothing to
lose if you do not win against a higher ranked player. But, if you lose to a lower ranked
player you may feel demoralised as everyone, including yourself, believes that you
should have won the match easily.
You must understand that every player is practicing and some time or the other his or
her level is going to improve. You just do not know when this happens. Two things
affect the performance: one is calibre and the other is form. You are making efforts to
improve your calibre all along; form is very elusive and fickle. It can come in one
match and disappear in the other. Learn to take every match very seriously. As the
saying goes, “The better player does not win; the player who plays better wins”. It is
your responsibility to play better.
7. If I have lost to a particular player often, I don’t feel confident when I face
him/her again, as I fear that I might continue to make the same mistakes. How
do I overcome that?
Ans: This shows a lack of maturity. You have to think of the shuttle or the ball coming
to you and not the opponent. The ability to shut off the previous point and to focus
on the next point alone can make you a champion.
If you have lost to a particular player a number of times previously, that is all the more
reason for you to play better than him/her and win. Do not take others’ (or even your
2
own) game for granted. Just keep trying to win the point being played and keep your
focus on the ball or the shuttle. Look for a chance to meet that player again and again
for playing him/her is a test of your mental toughness. Visualise your correct
movements and not the mistakes made in the previous matches.
8. How can I avoid anxiety? How should I remain motivated and positive?
Ans: Anxiety is mainly a result of focusing on the result. It is not the right approach as
it brings you out of the space and time frame in which you have to perform. Focusing
on your breathing brings you to the present and then you can shift focus to the task
at hand.
Your commitment to the skill that you are building by regular practice keeps you
motivated. Look at every point that you get to play as an opportunity to prove your
merit. You should not look for easy matches as they tend to make you complacent
about your skills. The opponent's good game should be a trigger for you to excel. The
match is not over till you shake hands with the opponent. In your visualisation
sessions see yourself winning the last point and then shaking hands. This gives a
subtle hint to your system that you want to win the last point and of course the
match.
Do not be afraid of negative thoughts or doubts. They can cause damage to you only
if you focus on them. Keep some positive thoughts ready for introduction and focus
on them. If these thoughts are coming from your own positive experience they help a
lot. Write a diary of excellence and enter in it only your positive experiences. This will
help you build up a positive self-talk for occasions when the negative thoughts attack
you.
9. When I have gained a comfortable lead, I feel over-confident and this affects my performance. How do I tackle it?
Ans: This is a natural tendency. In a match you have to establish your superiority over
your opponent and you have done that when you take a lead. But you have to
maintain the tempo till the match finishes and for a little bit thereafter.
This fluctuation in confidence levels can happen the other way also: if the opponent
takes a comfortable lead, you can lose heart and give up on the match. This attitude is
wrong. You cannot take your skill for granted. It has to be constantly wooed and kept
at its best. You have to correct your attitude by developing a sharp focus and very
strong, convincing self-talk. If you allow the score board to grab all your attention,
the skill flow gets hampered and your form is affected adversely. Complacence and
fear have no place in a match and they have to be overcome by constant care. Bring
your focus back to the ball or the shuttle and keep correcting your attitude and focus
completely on the point being played.
3
10. I get extremely low when I get injured. How do I deal with it?
Ans: Injury is the worst thing to happen to a serious athlete. All the practice, calibre
and form developed over the years are wasted and you are deprived of the rewards
which you may richly deserve. You have a right to feel devastated. If you are injured, it
is very difficult to reconcile with the conditions. The game goes on without you. You
lose your rank and it is uncertain how long it will take you to regain your place, let
alone improve upon it. In addition, there is physical pain and discomfort of the
treatment. Suddenly you are deprived of the most favorite pastime of yours and are
forced to lie down on bed, with the ignominy of everyone around sympathising with
you.
You must understand that you have no alternative to getting well and starting all
over again. In this scenario, your commitment to your sport is really tested. Since
there is a lot of time at hand you can build your knowledge base, visualisation
techniques and actually benefit from the recovery period.
One of the top players I was working with had to deal with a serious injury break
when he was at the peak of his career and had to miss one of the major events he was
sure of winning. I insisted that he attended the event as a spectator and encourage
other players who were supposed to be his rivals. I convinced him that this was like
writing a love letter to your beloved when there is a forced separation. He went to the
tournament, and later on admitted that it helped a lot not only in developing his
game but his personality itself. Within no time he was back in the game and won
higher laurels than those he had missed.
Injury breaks should be avoided as far as possible, but if they are forced on you, take a
mature outlook and use this break constructively for building your skills. Remember
that whatever you have learnt till then, will not desert you, it will come back with your
fitness and focus.
11. After one great performance, I see a slump in my career. I feel that I lack
motivation. How do I overcome this?
Ans: The whole idea of taking up a sport as a career is to become a great player. If you
take your skill for granted and aim only for the prize, you are bound to be
disappointed. You cannot afford to attach yourself to any reward and think that you
have attained the highest level. When you win a tournament you have established
that you were the best amongst those who participated. But this is only for that
tournament. Every player is practicing seriously and the overall standard is going to
improve. You can never predict when and in whom this improvement will manifest
itself. You were the best when you excelled, but others can surpass you. Please do not
become arrogant and start believing that you are the best; you have to prove it at
4
every opportunity you get. You will be motivated to do this if and only if you commit
yourself to excellence. Then alone you can build faith in your calibre and find the form
whenever needed.
12. I tend to think of too many things at the same time and it disturbs my focus,
I get confused and end up doing the wrong thing. How can I remedy this?
Ans: The ability to pay attention to a lot of things at the same time is a special gift of
nature which the human mind has. If you are playing any competitive game this gift
is really precious. You have to be aware of the rules of the game, the time factor,
opponents' game, importance of the match in your career, what is going to happen
next and so on and so forth! But the choice of focus and depth of concentration are
the factors you have to make special efforts to develop. Even when you have decided
to focus on a particular object, event or thought, temptations attract your attention
like a magnet. Your commitment to the skill makes it a stronger magnet so that your
attention remains riveted there.
Pranayama works wonders in developing/strengthening the choice of focus. The
habit of choosing the object of focus and practicing to remain focused on that
improves the depth of concentration. Meditation also helps greatly in this regard.
13. When provided with a lot of choices, I am a little hasty in making decisions
that I later regret. How do I avoid this?
Ans: In sports, everything happens very quickly and there is hardly any time for
making decisions. Right or wrong, a decision has to be made and implemented
immediately, and you are fully responsible for the consequences. Then, you run the
risk of being indecisive. But, in sport there is no place for indecision. You must
remember that sports require non-verbal skills and your responses must come from
muscle memory developed by long and continuous practice. While actually playing,
you are not supposed to think and the responses must come automatically. In the
recovery phase in-between points, do all your thinking and the moment the next
point starts just focus on the ball or the shuttle and respond to its movements.
The strategy to be applied is a part of your skill and it comes to you automatically if
your focus is sharp enough. If you are playing a movement game, being hasty by
nature is of help and not a negative trait, but try not to be hasty in obtaining results.
Your skill expresses itself best when you maintain your rhythm. This comes from faith
in your ability, and when you maintain your rhythm, your timing is also great.
Pressure tends to break your rhythm and you feel like finishing the game as fast as
possible. This haste is dangerous as it can cost you the match. If you notice this, then
deliberately slow down and get back to your natural rhythm.
5
14. I tend to jump from one thing to another quickly, keep changing so swiftly
that in the end I forget what the actual problem was and I feel totally lost. How
do I avoid this?
Ans: Ability to shift focus quickly and get into different roles is a special power of the
mind. In competitive sports it has its own use: observing; grasping of the
proceedings; drawing inference of what will happen next; selecting a response; the
actual response are all the phases which require total focus and very quick shift of
focus. But when you are under pressure you tend to lose the natural rhythm and
sometimes bungle the sequence. Then you start committing unforced errors. Roles,
rhythm and sequence are vital factors for performance and they demand a very sharp
focus. Forgetting what the problem was indicates a black out, which is also a natural
response to pressure. You have to strengthen your choice of focus, improve attention
span and depth of concentration. Special efforts are needed to cultivate these
qualities. As mentioned earlier, Pranayama, meditation and building up a positive
self-talk are quite useful in this regard.
15. I tend to play really safe at times and hesitate to try new options. How do I
overcome this?
Ans: This is an indication of poor handling of pressure and fear of losing. You set your
playing rhythm taking so much pain in practice. Do not try to win the whole match at
once, but bring the goal closer by committing yourself to win only the point being
played. If you can acquire this focus, you will be able to play your natural game, and
only then will your movements and timing be perfect. Safety and defensive strokes
are a part of the strategy of the game and have to be used when needed. Be more
courageous and look for a chance to go for the kill. If you do not try all the tricks you
have learnt, you are limiting your chances of winning. That is what the fear of losing
does to you. But fear is also a useful emotion: it makes you more careful and prevents
foolish mistakes.
16. I feel nervous when I play against an opponent whose style of game doesn't
suit me. How do I overcome this?
Ans: All the opponents in the field are there to beat you and not to help you win. You
have to be more mature and realise that the opponent's game can never be tailored
to suit your style. You have to learn to adjust your game and play better than the
opponent. Seek out different kinds of opponents, play at different venues, learn to
rise to the occasion and face different challenges, otherwise your game will stagnate
and you will be out of the reckoning.
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17. My body language at times gets bad and I tend to get really angry when I
make a lot of unforced errors. How do I avoid this?
Ans: Poor body language shows a lack of confidence. You have to augment your
faith in your skill with repeated visualisation of your best performances. Write a
diary of excellence and describe in it whatever you have done well. This exercise of
verbalisation will help you build confidence and you can use catch-phrases or
words from the diary to boost your courage. Find out what kind of thoughts help
you in playing well, and use these thoughts entered in your diary as your mantras
while talking to yourself between points.
Make a firm resolve and tell yourself that you will not be afraid of anything.
Meditation on rising sun and visualising it when you are alone also help. Learn to
focus on breathing and do deep breathing in between points and on the ball or
the shuttle during actual play. If you practice remaining rooted in the present
using these techniques, your confidence will improve and so will your body
language.
A champion has to be sensitive. There is nothing wrong in getting annoyed at
unforced errors. But do not stay angry. Learn to forgive yourself and others also
immediately. Anger is your worst enemy as it can ruin your game totally. Improve
your physical fitness. If you are weak physically, the mind also becomes weak and
you find it difficult to deal with negative emotions like sorrow, fear, anger, etc. If
mistakes occur, don't dwell on them; move on immediately. Understand that you
cannot change the past and that nobody is perfect. Failure and success are the
results of your attempt. You do not fail, your attempt fails. Erase everything from
your mind the moment the point is over and face the next point afresh.
Unforeseen error costs only one point but if you allow yourself to go into a bad
mood you risk losing form and more points.
In rally games played with racquets, no point has any relation to the previous or
the next point. We link those in our mind and allow ourselves to go into the past or
future when the whole of you has to remain fully invested in the present. Learn to
live in the time frame of one point and you will be a winner. Most importantly,
remember that you are not convicted to play the game. You are playing it by your
own choice and for joy. Enjoy your game, your fight and your skill. Then you play
better and better, improving the chances of winning considerably.
Best of luck for all your fights!
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II. Interacting with the Media Sharda Ugra
1. What role does the Media play in a sports-person's career?
Ans: The media is the biggest tool, the fastest vehicle through which the outside
world will get to know you, your greatest gifts, and your highest achievements and
follow your athletic career. It is through them that you will make first contact with
your audience.
stAs a 21 century sports-person, you may say that Twitter and Facebook are all you
need to connect with people. But the media narrates your story, through its own
knowledge, experience and wider world view, in a more rounded and complete way.
Not every reader/viewer/listener follows sport closely or wants to follow you on
Twitter. It is the media that will inform them of your achievements time and again and
put them in the context of where you stand – in Indian, Asian and world sport.
It is the media that can explain your achievements in simple terms that is understood
even by a person who does not follow sports regularly – for example, establishing the
real significance of KT Irfan's 10th place finish in the 20km walk at the London
Olympics.
2. Is it important to retain a cordial relationship with the press at all times?
Ans: A cordial relationship with the press helps, but more important than cordiality is
a professional, respectful relationship with the press. Just like they understand what
you do and what you must do to succeed, you must find a way to understand what
they do.
A professional relationship with the media will be of great use when you would like
to explain in public and speak about any subject pertaining to your career or any of
your decisions that require any clarification in public.
It will also help you put your point of view across on subjects that matter to you. It
would be one step through which you can easily clarify if you have been
misrepresented. You could do so on Twitter, but then the media would be able to
explain a problematic situation in full, and give your explanation more clarity.
3. What makes for a good interview? What are journalists looking for?
Ans: Journalists are looking for personal stories from your life in the form of
anecdotes about your achievements as a younger athlete – they could be stories of
struggle or happiness.
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They are looking for your own personal thoughts about your sport: What is it you find
difficult about it? What about it has been easy for you? What are your goals? Who do
you look up to? What are your dreams? Why do you want to be successful?
They do not want clichéd answers as we sometimes see on TV– “I want to give my 100
percent” “I want to perform for my country” – while these may be true, you have to
reach into your own emotional self and speak truthfully about what the
sport/achievement/success means to you.
What the outside world particularly also likes, which you must not forget, is humility.
Talking down someone or something else may sound “confident” but as you hope
you will have a long career, remember there will come a time when someone may talk
your hard work down in the same tone and you will not like it. You don't need to be
awed by your competitors but neither must you look down on them. Be respectful. At
least in the media!
4. How accessible should I remain to the press?
Ans: The level of accessibility must always be your choice, but the most professional
approach to take is to be available to the media during the off-season or rather when
your time is not geared towards only training, rest and recovery.
If you do not have an off-season, then ensure that your time in the run-up to the big
events is under your control; that you do not feel rushed or pressurised by media
assignments in any manner that cut into your training/ rest/ recovery time.
What will usually happen is that the press will seek you before a big event which also
is absolutely understandable. Again, your time must always remain under your
control. In those conditions, plan your daily schedule and time-table in discussion
with your coaches and trainers, such that you can fit speaking to the press in specific
time slots and for a stipulated period of time. You must try to ensure that the
experience is mutually beneficial – promising the press only five minutes at a time is
not very helpful. A minimum of 15 minutes will be accepted and understood by
them.
If you feel that you would need to distance yourself from the press in the run up to
the event, then let that be known to the press, maybe through your coach, even if
informally. You and your coach will be familiar with the beat reporters who cover
your sport and it is better to inform them that after a particular date you will not be
available to talk/give interviews.
It will be possible for you to make concessions, but again, remember this should in no
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way interfere with your training or recovery schedule. If you do make a concession
there, remember the journalist will benefit by getting their way, but you will be
cutting corners off your own schedule which could have an impact that may look
small at the moment in terms of cutting time, but may have a very large impact on
your performance a few weeks down the line.
Remember, the journalist is not going to be competing in that big event, you are.
5. I feel shy in front of a journalist (and/or a camera). Could you please give me
some advice on getting over this?
Ans: One way of dealing with this is by requesting the journalist to let you know what
you will be asked about in order to prepare for the answers because you are nervous
about giving interviews. No one will think badly of you if you say that. This is possible
when you are starting out in your career and reporters will understand. It may even
surprise the journalist and maybe make them do their own home work with a little
more care. They may even try and make you comfortable by helping you out.
They do not have to tell you the questions in detail, but merely explain to you the
theme of the interview, it will certainly help you relax a little and feel more
comfortable with the reporter.
When you are older though, you will know and understand the general tempo of
interviews and even be able to predict the kind of questions you will get asked.
6. What are the expectations from a young athlete and what sorts of things
do the media cover?
Ans: Record-breaking feats, improving 'personal bests' at a key point in the career,
upsetting favourites, etc. are all parts of an athletic performance that catches
reporters' attention. That is what they seek from a young athlete. The other
expectation from them is that of a complete devotion to their sport in the form of
training in order to keep making progress.
In popular sports – like cricket, tennis, hockey, and golf – the media will gladly cover
events of national significance and focus on tournaments. In sports like badminton,
wrestling, boxing, shooting, chess, etc. where India has done well in big international
tournaments, they will also be drawn towards nationals.
In disciplines like volleyball, track and field, motor racing, etc. they will either look for
dominance at the national level and progress in events outside India – Asian,
Commonwealth, world – to be able to give greater 'traction' to their articles.
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7. How do I build relationships with media-persons and how do I balance
friendship with maintaining a professional distance?
Ans: At the start, always assume that the journalist is a journalist first and can only be
a 'friend' much later, over the course of a few years even, like all good personal
friendships.
Building relationships starts with a professional assessment of whether you trust the
journalist in his/ her job with relation to how they describe your achievement/
performance. Be as wary of too much praise as you would be sensitive to too much
criticism.
The first step to gauging trust is to see if the journalist passes the OTR (Off the Record)
test:
If in the course of a conversation you let slip a comment that you do not want quoted
with your name in it, and say, “This is off the record.” If the journalist uses it in their
article quoting you and offers an apology like, “I was forced to”, “my boss demanded
it”, or, “it was inserted by someone else”, it is necessary to be a little wary in the
course of future conversations with them.
It is not necessary that you cut off any communication in the future, but always have
your guard up. One of the other clues to a friendship is, if in the course of even a
professional conversation, the journalists themselves ask you, “Are you sure you want
to say this?” It means they have your interests at heart as a friend and not that of the
story that they will be writing.
8. Sometimes, my answers are misinterpreted and/or I'm falsely quoted in the
newspapers. If something inaccurate or unfavourable is written about me what
should I do?
Ans: Unfavourable is not something you can handle, inaccurate you can.
If something is inaccurately reported that either reduces the importance of your
performance or makes you look uncaring/insensitive about any subject, you can call
the reporter and:
1. Ask them to correct the inaccurate remark through a 'corrigendum' in the paper
the next day.
OR
2. Ask them to supply you with an email address where you could email a rebuttal.
But you need to be clear and establish whether this exercise is worth the bother. What
is the reason for which you believe the inaccuracy needs to be corrected – only to
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make you feel better/score a point over the reporter OR because the inaccuracy will
have any impact on you and your record, or on your performance in the future.
In terms of the unfavourable, being someone who makes news enough for
journalists to come to you, it is important to develop a thick skin about criticism or
unfavourable writing. The journalist, who writes the unfavourable piece, could
actually be putting your performance in perspective in their eyes. They are entitled to
do that because it's their subjective appraisal over a career of seeing athletes like you.
Your objective as an athlete is to excel through your sporting performance and not be
overly concerned by what is being said about you so that it then takes your mind
away from your sport.
Often you will get criticised because the writer may favour some other athlete over
you and the only way to counter that is through your sport. Do not pick fights in the
press. All that they will do is make news for the journalist and not be of any benefit to
your career.
9. How do I avoid answering a question that I am not comfortable
answering?
Ans: Say exactly – and always with a smile – any of the following:
“That's not something I want to talk about.”
“That's something I would rather not speak about.”
“I have no comment to make about that.”
“I have nothing to offer on that subject, thanks.”
If they ask the same question over and over again, you should say, “I've already
indicated that this is something I am not going to be talking about, so let's move on.”
10. How do I deal with questions about my personal life?
Ans: That is entirely your choice. If you say, right at the start, that you do not want to
talk about your personal life but only that which is largely connected to your
professional life, you are free to say so.
If in the course of you becoming more famous and your personal life turning up in
photographs in the lifestyle sections of the paper, you feel more confident to talk
about it, go ahead.
But remember that the borderlines between your private life and public life have to
be maintained by you. If you tell reporters to respect your privacy, India is still a
country in which that is possible.
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11. Who is a public relations (PR) agent? When is it appropriate to hire a PR
agent/agency to handle the media on my behalf?
Ans: A public relations agent is different from a manager or an agent. A PR agent
largely handles your media commitments, speaker requests and can schedule
interviews depending on the time available to you, at a time table that will benefit
you and suits your schedule after a big competition.
A PR company can be engaged for a short term or a long term period; short term to
start with as a test for a longer term deal is ideal.
The most appropriate time to have a PR agency handle your media is when:
1. Your career reaches close to its peak and you find yourself unable to personally
handle media requests.
OR
2. You have broken through in your career in an unexpected manner and have no
idea of the media work that will be needed of you.
12. What are the attributes I should look for when choosing a PR agent/agency?
Ans: It is easy to say 'look for someone professional', but that professionalism is best
understood if they have handled different people in the past. You need to shop
around for the best.
For that, you will need expert advice and it is best left to the older person in your inner
circle – your manager/a parent/older relative /a coach who can ask around with
others who have been in the same situation that you find yourself in.
Once that choice has been made or a final short-list has one or two candidates, then
you should be able to speak to the people concerned and let them know what ideally
suits you in terms of time.
Whether you want to do seven hours of TV & print interview in one day (and when the
athlete succeeds that is what can happen and believe me, you want this to happen to
you because it will be a sign of unprecedented success) or whether you want them
broken into fewer hours per day, but are willing to commit more days to it, is a choice
you can make.
13. What are some "power words" that one can use during a conversation to
convey my confidence and determination?
Ans: Ideally, speak from the heart, and speak as freely and honestly as you can. Using
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'power words' like “challenge”, “opportunity”, “faith in my ability”, “hard work” –
can often end up sounding like clichés.” Journalists usually end up being bored by
those words because they have heard them a thousand times before.
Confidence and determination can be conveyed using examples from your career –
like instances of you playing through adversity, illness and maybe your need to win to
prove a point.
14. Do journalists watch body language when interacting with athletes?
Ans: The more observant might do, some others may not – the only body language
that journalists pay close attention to, like your opponents, will be when you are on
the field of play.
Making eye contact, however, when you are speaking to a journalist is important.
When they are speaking to you, try not to let your gaze wander over to something
behind them/over their shoulder, because they will immediately pick up that you
don't think the conversation you are having at the time is of any interest to you; that
you are not really listening to them. It is disrespectful and if someone did that to you
when you were asking them important questions about something, you would feel
insulted. You wouldn't do the same with a potential sponsor, so think of the journalist
as the medium through which potential sponsors will hear you.
15. What are the different types of publications and media and the categories
of journalists I should expect to encounter?
Ans: Journalists from newspapers of many languages, magazines (news and
lifestyle) and television channels will approach you. You may meet a journalist who
tells you of the enormous clout of their newspaper/magazine/television channel and
how much they can benefit (or even harm) your career. That is the journalist trying to
establish the power equation in which they are superior and you are not – so you
need to oblige them. But, actually, they want to write about/discuss you, for your
achievement and it is not the other way around.
16. What are some drills I can undertake to prepare for an interview?
Ans: A short while before the interview is to begin, just think through what you
would consider tricky questions that you could be asked – it could pertain to injury,
selection, coaching. Work out in your head the kind of answer that you want to give.
This way, you are not surprised and thrown off when the question arises. This will
come with experience and the more interviews you give, the easier they will be.
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17. What sort of research should I do about the publication before agreeing for
an interview and in preparation for the interview?
Ans: If you are not familiar with the publication/TV channel, then ask your
friends/seniors about them or surf the internet to find out more. It will, at the very
least, give you an idea of the kind of stories they do, the kind of headlines they run so
you will at least have an idea about the slant of their questioning.
18. Is it important that I try and speak in English for an English publication?
Ans: No, it is not necessary in India, but it always helps to speak English as it is a
widely spoken language and will help you when you go overseas.
Brushing up your English-speaking skills – by watching TV, listening to English news
to get used to the sentences and words you hear and speaking in bits to your friends
and expressing your doubts about the language – will help you down the line.
But, if you are going to be more comfortable, speak in your own language to a
reporter. Ensure that you have an interpreter that you are comfortable with and who
has the multi-lingual skills and can even translate a joke that you make into English.
19. Can I request the journalist to send me my quote before publication to
make sure I am being correctly quoted?
Ans: You can certainly ask them to send quotes before publication but do not make
this a habit. It will reflect insecurity around what you have said and a lack of
confidence in your own thoughts and an obsession of sorts about your 'image'.
Do so only if there is a specific topic that you are worried about how it will appear
when published and, if you think that it will land you in any trouble.
Request the journalist to re-confirm the quote with you over the phone or on email.
Many times, the journalist will be happy to help you out with the quote. Those who
don't are only trying to get a sensational story that will win them praise for a day or
two. So it will, at the very least, serve as a good warning about the kind of journalist
you are dealing with.
20. Once I have seen an article about me published should I speak to or
thank the journalist for covering my story?
Ans: It is not necessary because that is the journalist's job. If, however, there is
something in the article that provides an insight about you or your personality that
had not been known, or written about before and you find it extraordinary that the
journalist has picked it, you can mention this to him/her. Not as a gesture of
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'gratitude' (not as "thank you for writing nice things about me") but as a recognition
of their work (more like, "I enjoyed the fact that you figured out X, Y or Z in the article
you wrote.")
All journalists like being praised for their powers of observation!
21. I've been told that sponsors care only for those athletes that receive high
media visibility? If that's the case, how can I actively increase my media
visibility?
Ans: Media visibility is what sponsors want, but, often associating with sport is what
gives sponsors the credibility they need. People remember who Sania Mirza's or
Vishwanathan Anand's original sponsors were before they became the figures they
are today.
At this point in time, however, there are several sponsors in the Indian market who
are attracted by all kinds of achievers.
Media visibility should not be your concern. If you have a manager, it is up to them to
handle it. Ideally the media should pursue you, not the other way around and that
happens through performance.
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III. Fitness Training Deckline Leitao
1. As an athlete what are the most essential things I need to carry with me at
all times?
Ans: In addition to any personal medication prescribed by your doctor, carry packets
of Electrolyte solution in your kit, a paracetamol tablet (like Crocin), light snacks and
water (most essential). Also, always keep Volini or any other pain-killer spray as they
come in handy in case of an emergency. A good book to read can be a great
companion.
2.Why is warm-up important?
Ans: A good warm-up releases oxygen from the blood to the working muscles which
will improve performance. A warm muscle is less likely to get pulled or injured and
more likely to generate more power. It will also improve the signals sent from your
brain to the muscles thus improving reaction time. A warm-up also prepares the
heart and muscles for further strenuous activity.
3.Sometimes, I feel very tired after a warm-up routine and cannot perform
well. What constitutes a good warm-up routine?
Ans: In very hot weather you can warm-up for 5 to 7 minutes, while in cold weather
you can perform it for up to 15 minutes. Make sure that your warm-up includes
continuous slow running for at least 3 minutes followed by exercises. Finish your
warm-up with a few sprints so that your heart rate is raised to playing intensity. At
the end of your warm-up you should feel the way you do when you are 10% into your
tournament or competition. Remember that it is better to warm-up a bit more than
less.
4. What exercise routines should I follow during tournaments?
Ans: Many players lose their hard earned fitness during tournaments as they give up
on fitness training during this period. You should aim to have two or at least one
session a week of fitness training during tournaments. But make sure that you train
at only 50% to conserve important energy for the competition. Don't try any
new/unfamiliar moves close to tournaments.
5.At the National Camp/State Camp/Tournament venue, the gym facilities are
not as good as those back home – how do I manage during such situations?
Ans: You have two choices here: one is to Google search and look for a good gym
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close to the venue and join it during that particular period - most gyms have one
week packages available for sports-persons; the second choice is to preserve your
strength with body-weight exercises and use thera-bands, rubber tubes, etc.
6.What are some of the basic exercise routines I need to follow during the
off-season, to stay in peak physical condition for the start of the season?
Ans: One should never go completely off fitness training even in the off season. It is
always good to maintain 50% fitness during this period as it will help you get back in
shape more quickly when the competitive season starts.
7.What should I do to build strength, speed and agility?
Ans: Any sports-person above 16 years of age seeking superior strength should
become very proficient at the following exercises: squats, bench press, deadlift, pull
ups, military barbell press, triceps dips and abdominal planks.
Speed is best developed with a combination of sprints, plyometrics (or “jump
training”) and recovery protocols.
It is best to perform your sport specific drills to develop agility – which is the ability to
quickly respond to change. Speed ladders, zigzag cone drills, mirror drills, etc. are
great ways to improve your agility.
8.What are steroids? Why are they banned? How can I identify them?
Ans: Steroids are synthetic substances that are very similar to the male sex hormone
testosterone. Many doctors prescribe steroids to treat a number of health problems.
However, steroids are never prescribed to young and healthy people hoping to gain
muscle.
Steroids are often referred to as anabolic or androgenic substances. (Anabolic –
promotes growth of skeletal muscle; and androgenic – development of male sexual
characteristics.) Anabolic steroids are ingested (in the form of pills) or injected (into
skeletal muscles using needles).
They have various side effects, some of which are listed below:
In Men
- Shrinking of the testicles
- Reduced sperm count
- Impotence
- Baldness
- Difficulty in or pain while urinating
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- Development of breasts (Gynaecomastia)
- Enlarged prostate
In Women
- Growth of facial hair
- Changes in or cessation of the menstrual cycle
- Enlargement of the clitoris
- Deepened voice
- Breast reduction
In both Men and Women
- Acne
- Jaundice (yellowing of the skin)
- Trembling
- Swelling of feet or ankles
- Bad breath
- Uncontrolled rage
- Reduction HDL, “good” cholesterol
- High blood pressure
- Aching joints
- Increased chance of injury to tendons, ligaments, and muscles
- Threat of AIDS from using dirty needles
- Cancer
- Heart/Liver/Kidney failure
- Depression
- Emotional illness
9.What are the other banned substances I should avoid using?
Ans: Visit the World Anti-Doping Site to get the latest list of banned substances.
http://www.wada-ama.org/
http://list.wada-ama.org/
10. Why is it important to have correct posture at all times?
Ans: Optimum posture is the foundation of any fitness programme. Without
optimum posture, your body cannot produce maximum power, and will be
predisposed to injuries. Good posture also makes breathing easier and you will
appear taller.
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11.I love playing my sport, but working out is something I'm not too excited
about. How can I make the work-out a fun activity, so that I enjoy it, as well
as benefit from it?
Ans: You have to realise that most sports require a combination of three essential
qualities – Skill (technique), Fitness and Mental Strength (Psychology).Therefore, if
you don't pay attention to fitness, then you would be inadequate in your preparation
by almost 35%.
For those involved in physical sports such as swimming and athletics, fitness can play
an even greater role as the fitter person will swim or run faster than his/her
competitors. The difference in fitness for sports-persons who want to participate at
the highest level is that it has to be an integral part of their total training. It is also
essential that a sport-specific fitness programme is followed.
You have to realise that fitness has to be as much a part of your sporting life as eating
the right foods. The chosen fitness routine has to be specific to you and once that is
set, you have to stick with it whether you enjoy it or not. Remember the saying –
Anybody can train when he/she feels like doing it, but a champion trains even when
he/she doesn't feel like doing it!
Choosing fitness routines as per your liking can do you more harm than good. For
example, a wrestler who trains like a marathoner can lose muscle size and strength
from long duration endurance training. Also, a swimmer will lose advantage if he/she
trains like a bodybuilder and puts on excessive muscle size.
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IV. Sports Medicine Dr. Santosh Jacob
1. What are the most common shoulder joint injuries in athletes?
Ans: Among sports-persons, the Rotator cuff – the group of muscles, tendons, and
ligaments that control the shoulder's mobility and stability during shoulder activity –
is most susceptible to injuries. There is a whole spectrum of injuries associated with
the rotator cuff ranging from a sudden complete tear to mild inflammation of the
cushion called the bursa.
Usually, it is not a single episode that causes a tear, but overuse over a period of time
causes micro-tears. This is seen most often in shoulder joints that haven't been pre-
conditioned with physiotherapy and strengthening. Occasionally, in heavy lifting
sports there might be an overload that leads to a sudden acute tear.
The shoulder injury most commonly seen in swimmers is dubbed “swimmer's
shoulder” and is caused by compression of the soft tissue (rotator cuff) in the
shoulder against the bony arch of the shoulder. This inflammatory condition is mostly
caused by the overhead phase of butterfly or freestyle stroke.
The other type of injury is a dislocation or subluxation (partial dislocation) of the
shoulder. These are again of 2 main types: those that happen with minimal force in
people who have loose or lax ligaments (a genetic predisposition); and those
resulting from a significant trauma like a fall or slipping of a heavy weight from the
overhead position (“bench press” or “shoulder press” position)
2.What is the most preferred method of rehabilitation - strength training or
stretching?
Ans: There are different rehabilitation techniques, namely:
?Strength training
?Flexibility training (Stretching is a part of it)
?Endurance training
?Proprioceptive training
Strength training and stretching play different and complementary roles in
physiotherapy and rehabilitation. You can't say that one is superior to or more
desirable than the other.
Proprioceptive training refers to educating the joint on its position sense, balance
and co-ordination to help prevent injuries. Examples of this include Swiss ball,
wobble board, trampoline and Bosu ball exercises.
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Endurance training complements strength training but should be done judiciously as
it is most likely to produce injury due to overuse.
During training and competitions, stretching and warm-up routines have
traditionally been the mainstay of injury prevention. Strength training, under proper
supervision, helps the body stabilise the joints against the excessive force that they
are subjected to, thereby preventing injuries. It is important that both stretching and
strengthening should be supervised by a qualified individual to avoid injury.
Strengthening and stretching exercises are both used during different phases of the
rehabilitation period, depending on the kind of injury.
For example, in the case of a sprain in the back muscles, rest would be followed by
core muscle strengthening and back muscle stretching; back muscle strengthening
would be the last step in the process. On the other hand, in a patient who has had
surgery to reconstruct the shoulder, one would start with strengthening and
mobilisation first and stretching would come in the end.
In a nutshell, both stretching and strengthening are important components of
rehabilitation that are complementary and must be used judiciously under expert
supervision depending on the injury.
3.What means should a professional athlete employ to prevent injuries?
Ans: Injury prevention in professional sports is the “holy grail” of sports medicine!
Any sports doctor would love to have the right answer for this question.
Unfortunately, however well prepared and physically fit a professional athlete may
be, the stresses and strains of elite competition can result in injuries at any time.
To minimise the risks, I would suggest the following:
a. Sports specific training
b. Cross training
c. Core strengthening
d. Appropriate nutrition and hydration
e. Listen to your body when it comes to aches and pains
f. Know your sport and understand which injuries you are more likely to
sustain in your sport
g. Have a good support system of physical trainer, physiotherapist and sports
doctor
h. Don't over train.
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4.What is joint bio-mechanics?
Ans: Bio-mechanics refers to the study of the human body from a mechanical point
of view. In sports biomechanics or sports science as it is often called, the laws of
mechanics are applied in order to gain a greater understanding of and improve
athletic performance and to reduce sport-related injuries as well.
Joint biomechanics is the study of how human joints move, the joint reaction forces
that interact within the joint, the muscular forces that are present, and the line of pull
of muscles. Each joint is analysed in terms of its role as a lever and is studied from the
point of view of how different forces are generated by the body as well as how
external forces cause the body to respond.
5. Should the focus of physiotherapy be on improving technique or
preventing injuries?
Ans: Physiotherapy should focus equally on prevention and cure. Improvement in
technique is the role of the coach. General physical fitness and strengthening is the
role of the fitness trainer.
The primary role of the physiotherapist is to prevent injuries, and he/she should be
able to identify problems in posture/technique and remedy them before a serious
injury is sustained. When an athlete is injured, the physiotherapist plays a key role in
aiding rehabilitation, helping the athlete regain peak fitness and return to the
competitive arena at the earliest; and also prevent re-injury.
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The ultimate focus of physiotherapy is to improve performance, which can be
hampered because of improper technique and recurrent injuries. Hence, during the
skill acquisition phase the emphasis is on acquiring proper technique that helps
prevent injuries. At a later stage, once skill is acquired, the emphasis is on preventing
injuries and conditioning the individual.
6.What are some of the internationally accepted standards for first-aid
following a sporting injury?
Ans: P.R.I.C.E.S. is the acronym for best practice in first aid that is internationally
accepted. It stands for:
Prevention
Rest
Ice
Compression
Elevation
7. How should I tackle small injuries during tournaments/during a match?
Ans: This is a difficult question to answer as the severity/seriousness of each injury
varies. If you are not feeling 100% right at any particular point in a match or
tournament you need to get looked at (if it is within the rules of your sport). It is best
if a medical professional assesses your injury, and you arrive at a collective decision in
consultation with your team/coach and the medico/physio. Often you can play
through a small niggle, but sometimes this might be detrimental. In the absence of
medical support on hand, listen to your body and ask yourself – if I had this pain in
practice would I stop? Often the answer to that will decide if you should proceed in a
tournament/match. Also remember P.R.I.C.E.S if needed.
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Splinting (to provide an external support to an injured portion of
the body usually by the use of a brace or a well wrapped bandage
or strapping. The aim is to immobilize, to reduce pain caused by
movement or muscle contraction)
8.Is it advisable to immediately spray the affected/injured area with a pain
relief spray? How do these ointments/sprays work on the injured areas?
Ans: The sprays work using 2 mechanisms: 1) numb the area and 2) act as a counter-
irritant to make you forget about the pain. There is a local anaesthetic also mixed in –
but they don't work to heal the problem, only delay the pain sensation. The on-call
medical person must take a call as to whether or not you can continue after using a
spray.
9. Which method is better – using an ice-pack or applying heat to an
affected/injured area? Why?
Ans: General rule of thumb – treat acute injury with ice packs and chronic injury by
applying heat. As part of a routine warm down always use ice.
Cold decreases blood flow while warmth increases it. By reducing blood flow you are
reducing swelling in the early (acute) phase. By increasing blood flow you are trying
to increase the healing factors and to wash away any toxins in the chronic phase.
Interestingly, if you apply cold continuously for more than 10 minutes it changes its
action and increases the blood flow.
10.How long should an athlete stay away from the field (take rest) after an
injury? Is it advisable to work on non-injured parts of the body during that
phase?
Ans: Rest periods after injuries depend on the part that is injured, the sport that is
being played, the severity of the injury, and also vary from individual to individual as
people heal differently.
Working on the non-injured part (and sometimes even on the injured parts) is
definitely recommended but must always be done in consultation with your
doctor/physio and under supervision of a fitness trainer.
11. What is the difference between sports injuries in younger athletes and
senior athletes? Is there any difference in the way the injuries are treated?
Ans: In general, younger bodies heal faster and therefore younger athletes tend to
recover from injuries faster. Also, as the body ages, the tissues (muscles, ligaments,
cartilages etc.) become less elastic and more brittle. With age, the bone density also
has a tendency to decrease. Repetitive use of the joints over many years can lead to
wear and tear producing “overuse injuries”. This, combined with worsening reflexes
and loss of flexibility, make the older athlete more prone to injuries.
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12. How are sports injuries different in men and women?
Ans: The bodies of men and women are inherently different, and they can generally
be classified into 3-4 groups:
a. Skeleton: Girls usually hit their growth spurt at the age of 11 while boys start 2
years later – at 13. However, the accelerated growth phase lasts longer in boys
and therefore the average final height is more. The overall bone mineral content
will also be more in boys, the difference being magnified after puberty when
testosterone starts influencing the body. Women usually have narrower
shoulders and broader hips which lower the centre of gravity but reduce the
mechanical advantage of the levers at the shoulders and hips. In the knees the
notch for the ligaments is narrower in women resulting in a higher per capita
incidence of knee ligament (ACL) injuries in them compared to men.
b. Body composition: Women have more body fat than men (due to oestrogen) whereas men have more muscle (due to testosterone)
c. Physiological differences: Female heart is smaller than male heart, so men are
able to deliver 30% higher maximal cardiac output during exercise. Since the
chest cavity is smaller, the lung capacity is also lesser in women. Haemoglobin
levels are lower in women so the oxygen carrying capacity is less. As already
mentioned, men have a larger muscle mass than women.
All these combine to allow men to perform at more extreme levels than women.
It is important to note however that when we calculate based on lean body mass
rather than total body weight, the differences between the sexes is significantly
reduced (unfortunately for women, when calculating on the field this is not
taken into account!)
13. When do I know if an injury needs attention from a Sports Medicine expert?
Will my General Physician be able to treat the injury?
Ans: In the Indian scenario, always try and seek a sports medicine expert for your
injury – this is because the medical hierarchy is not set up for GPs to comfortably refer
to sports medicine specialists – it is a cultural and ego thing! Do your research and
find a good doctor and stick with him/her.
If you are abroad (Australia/Europe/America), it is fine to see a GP and get a referral.
At this point, I would like to say that there are enough good experts in every sub-
specialty of sports medicine in India itself, often better than the average sports
doctor in the West! You just need to do the homework and find them.
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14. How do I know if I should get an X-ray/CT scan for an injury?
Ans: Trust your doctor. If the pain persists despite 2-3 visits you might want to get a
second opinion. In sports injuries often an MRI is better than an X-ray/CT scan but
their roles are complementary and not exclusive. A good doctor will order the right
tests.
15. How often can I donate blood? If I do, will it affect my performance? How
long should I refrain from high-level of physical activity after donating blood?
Ans: There are no clear answers to this in medical literature. What we do know is that
donating a pint of blood affects the maximal oxygen consumption for up to 2-3
weeks. It reduces competitive performance for three to four weeks as it takes that
long for blood haemoglobin levels to return to normal.
A healthy athlete should be able to recover completely from donating blood in eight
weeks, but he/she may lose some of the ability to train for the first few days.
Following a donation of one pint, blood volume is reduced by about ten percent and
returns to normal in 48 hours. For two days after donating, you should drink lots of
fluids and probably exercise at a reduced intensity or not at all. There is a definite
reduction in peak (maximal) performance but it does not appear to affect training
(submaximal) performance after 48 hours. So, the take home message is: if you are
an endurance athlete or are about to enter an elite competition, do not donate
blood. However, if it is off-season or an event is not lined up for roughly 3 months, it
should be perfectly safe to do your social duty.
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V. Legal and Commercial Issues Nandan Kamath
1. What are my commercial rights?
Ans: Simply put, you are the sole owner of all commercial rights relating to your
name, likeness and image. This means that no one can use, for commercial
purposes, your name or photos or other images that represent you without your
permission. Anyone seeking to use these for commercial purposes needs a license
from you. Commercial use does not include journalistic use but does include use in
advertising, launches, catalogues, etc.
Moreover, in the current environment you also have a few rights with regard to the
"tools of your trade", i.e., the opportunity to display logos on your equipment,
external protective gear and shoes. There are specific regulations with regard to the
type of sponsor that can put a logo on your equipment as well as on the size and
location of the logos on each such item. You should consult a lawyer, your manager
or your local association to understand what these regulations might be before
signing a contract with a sponsor.
There are a number of other commercial opportunities that will arise in the course
of your career. You might be invited to appear at public events such as product
launches, inaugurations, etc. or to participate in corporate activities such as team-
building, speaking opportunities, dealer meets, etc. Each of these presents an
opportunity to receive commercial advantage for your time and presence.
2. What kinds of sponsors are involved with professional sport?
Ans: There are a whole host of sponsors involved in professional sport. Some
sponsor teams, others sponsor individual players.
In terms of individual sponsorships, your first few sponsors are likely to be those for
equipment. The sponsorships may be merely in-kind (where you are given the
equipment free) or for money (where you are paid to exclusively use the equipment
you have been given). There are a number of excellent equipment brands available
in India and early in your career it must be your aim to be associated with and have
access to the best equipment available, whether or not for money. These
relationships are more likely to be longer term and will increase in commercial value
once you are performing on larger stages.
Besides equipment sponsors there will be a number of other persons and
corporations who may be willing to back your career because they believe in your
abilities and would like to see you grow.
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3. What is an endorsement? How do endorsements work?
Ans: To endorse something means to stand by its quality and to suggest its use to
others. In professional sport, these play out as opportunities to commercialise such
associations. As a famous athlete, you will have the ability to influence other
people's choices and this presents a chance for people and brands that would like
to market their products and services using your goodwill and persuasive abilities.
Where you are paid to endorse a product or service by a brand, you are the endorser
and the brand is the endorsee. You are paid to make yourself available for a certain
number of days per endorsement to do ad shoots, appear at launches and such
other events as are required to promote the product or service you are endorsing.
The brand may use your name, likeness and image for promotional activities during
the term of the agreement.
4. Should I accept every sponsorship and endorsement opportunity I am
offered?
Ans: Early on in your career, you will be tempted to take every commercial offer that
you receive. This approach may not always be in your long term commercial
interest. At the beginning of a career, it is best to focus on a small number of high-
quality sponsorships and endorsements. These do not come knocking often and
one must often wait with some patience for them.
The ability to refuse the wrong relationships early on increases your long term
brand value and makes you far more attractive once you are an established
international athlete. The best sponsors and brands prefer to be associated with
athletes who are associated with brands they consider to be in their peer group. So
it is in your best interest to be considered in accepting the associations that match
your personality and your long term interests.
5. Can I endorse two competing products?
Ans: Most endorsement and sponsorship contracts will require exclusivity. This
means that during the period of the contract you may not have any commercial
dealings with a competitor or provider of similar services. The contract may list the
specific competitors you may not deal with or it could instead describe a category
of businesses that are to be treated as competitors. You must work to ensure that
your contract is drafted as favourably to you as possible so that you can retain
flexibility in the long run.
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6. How do I increase my brand value?
Ans: A number of athletes are not well prepared or aware of the characteristics
of the product or service they are endorsing. This is damaging to the brand
association. It is important to be fully aware of the product or service, what its
role is, whether you agree ethically and morally with its objectives and are truly
willing to suggest its use to others. A poor brand match could often be more
damaging to you than to the brand. Attempt to endorse brands that you truly
believe in, have used yourself and are well educated about. You should be able to
speak knowledgeably and confidently about the item you are endorsing.
Besides the commercial endorsements, as an influential member of society, you
should consider endorsing social or other causes that you believe in or would like
to do something about. At the end of the day, you have benefitted from the
society you have grown in and you should give back to the society in some
tangible way. Endorsements of social causes or participating in civic activities in
your spare time are good ways of connecting with others and inspiring the
change that you would like to see. Ideally, a social cause should be something
that has affected you and something that you can speak about with passion and
understanding.
7. Should I consult a lawyer before signing contracts?
Ans: Yes, it is always a good idea to consult a lawyer or, at the very least,
someone who understands the legal implications of contracts before you sign an
agreement.
It would be natural to look at the amount of money you are receiving under a
contract and end at that. However, there are many contractual clauses that could
possibly severely limit or even completely prohibit other commercial
opportunities that may arise down the line. As a result, you must receive the
advice of a lawyer or equivalent advisor who will help you understand all the
implications of and obligations under the contract you have been offered.
You must also be aware that, most often, contracts are not "take it or leave it". A
contract presented to you by someone else will be drafted in a manner most
favourable to that person and the first draft offered to you should act as a
starting point and not the last and final offer. There is (almost) always room to
negotiate the terms and conditions of such a contract and it is very important
that you make sure all of your interests are protected and documented in the
contract. It is customary to provide your comments and feedback on a contract
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and to attempt to have the contract reflect the positions you want through a
negotiation process. A failure to negotiate means that you are likely to leave a lot
on the table and lose out value that you might have otherwise been offered were
you just willing to ask. An athlete who is aware of his/her rights and is willing to
stand up for his/her own interests is always likely to be taken more seriously and, in
the long run, will always get a better deal.
8. I am 16, can I sign a contract?
Ans: Under Indian contract law, you cannot sign a contract until you attain the age
of majority – i.e., 18 years. However, while you are a minor, a contract may be
signed on your behalf by your parent or legal guardian. The minute you turn 18, all
contracts that were signed between your guardian and others must be signed once
again directly with you. At this time, you can decide to change contracts as you
cannot be forced to continue with existing terms agreed to by your guardian. Once
you are 18, you are free to (and must) contract on your own behalf.
9. Who is a sports agent?
Ans: An agent is a person employed to do any act for another or to represent
another in dealing with third persons. The person for whom such act is done, or
who is so represented, is called the "principal".
A sports agent is a person or organisation that represents you in your professional
dealings with other people and organisations. For example, an agent would deal
with your sponsors to sign contracts, receive payments, organise ad-shoots, etc.
and also with the press and other persons to make sure you get exposure for your
performances. The reason for appointing an agent is so that you can focus on your
sport rather than the various other aspects that need to develop and keep moving
at the same time. Moreover, a good agent will have the right contacts, connections
and expertise to open the right opportunities for you.
A proactive sports agent usually plays all these roles but also adds additional value
by coordinating regularly with coaches, trainers and others monitoring your
progress and performances and giving you feedback from these various sources.
The agent will also assist you with planning your career, and getting you access to
the various specialists such as coaches, trainers, psychologists, massage therapists
and others who contribute to your growth and success.
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10. How do I go about choosing my agent?
Ans: It is very important that you know and like your agent because it is going to be
one of the few very important relationships as your career grows.
As you become successful or show success potential, there will be a number of
people who will contact you seeking to represent you. In India, there is currently no
qualification to be a sports agent, which means that there are agents from all sorts
of background: such as former athletes, advertising or marketing executives,
accountants, lawyers, etc. As much as a good sports agent can advance your career,
a dishonest or unethical one can limit your professional growth.
The important thing is that this person's interests and approaches are aligned with
yours. Agents represent you to the outside world and it is important they convey
the image that you are seeking to portray.
Conflicts of interest lead to mixed motives and if they exist, your agent could
compromise your interests to further his own. One of the best ways to identify a
good agent is by speaking with your fellow athletes. The network of information
among professional athletes is very strong and senior athletes who you trust will be
able to advise you on their experiences with their own agents, their practices and
ethics and the pros and cons of associating with them. Once you have made your
choice, sign a written legal contract with your agent that governs your commercial
and other rights and obligations. While everything seems rosy at the beginning of
any relationship, it is important to have a written contract to avoid ambiguity and
to deal with situations where the relationship might no longer be working.
Do not succumb to pressure tactics when signing with anyone – statements and
ultimatums such as "sign right now or the deal expires" or "don't bother about the
wording of the contract, just sign here" should alert you that things aren't quite
right. Also, be aware that no one gives you anything for free; they are looking to get
it all back with interest in the future. So that free car you are given as a sign-on
bonus might not be all that "free" in the long run. You must respect your agent and
they should respect you. If you take all the right steps you will find the agent you
deserve. If you are hasty with your choice or desperate, it is possible that you will
associate with the wrong people.
11. Can I determine what my agent says on my behalf and whom he or she
contacts?
Ans: Yes, you can (and must) make sure you are aware of whom your agent is
contacting and what he or she is saying to them. The law says that you are
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responsible for the acts of your agent and that your agent is, in some
circumstances, capable of binding you into contracts with others. In this scenario,
it is important that you know what is going on. Included in your agreement with
your agent must be a clause on what he or she can and cannot do on your behalf.
There should also be reporting obligations under which the agent reports to you
whom he or she is speaking with and what is being said.
Most importantly, with regard to entry into contracts or other legal obligations,
your agent should drive the process and create the opportunity but the final call
should always be yours. Regardless of the pressures involved, never be forced by
your agent (or anyone else) to enter into a contract that makes you uncomfortable.
At the beginning, rejecting commercial offers may not seem like the best strategy
but in the long run you will come to realise that rejecting bad or inappropriate
offers is as critical to your growth as a commercial brand as is accepting good
opportunities.
12. How do I make sure my agent is honest?
Ans: It is difficult to be completely sure that your agent is being honest with you.
There are a number of unscrupulous elements attempting to make a quick buck off
athletes so while you do not need to be unnecessarily suspicious, it is very
important to be aware of what is going on. Often, athletes have a very hands-off
attitude to their commercial arrangements. While this might work fine in some
cases, it won't in many others. Most of the top athletes either have had long
relationships with managers they trust or have a close family member monitor all
their agents' activities.
While the agent's ability to clinch deals for you is important it is also critical that
he/she represents you honestly and with the spirit that reflects you and your
personality. Just like you wouldn't invest your money in a fraudulent company,
don't put something as valuable as your career in the hands of a dishonest agent.
Finally, you must also maintain direct relations with your sponsors, the press and
others the agent communicates and deals with. Even if you do not spend a lot of
time with these people, a courteous personal relationship with each of these
people will help you receive feedback on your agent's actions.
13. When is a good time to sign up with a sports agent?
Ans: The right time for signing up with an agent depends on your specific
circumstances. It is important to build a solid platform for your career and you must
work with an agent who isn't looking to commercialise you too soon, as you might
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not end up in long-term and reputable brand associations. Also, the earlier you sign
up, larger the percentage of your future earnings you might have to share with
your agent.
Building yourself as a brand is a gradual and considered process and is based on
sporting performance, backed up by a variety of other factors. Also, in terms of
creation of playing opportunities, agents play a much smaller role at the junior level
but start playing a larger role as your career progresses. In the ideal situation, you
should work with a sports manager who is willing to groom and nurture you and
waits for the appropriate time to commercialise you. Such people are few and far
between as most are motivated by immediate profit motives. But if you look hard
enough, you will find a mentor, if not a manager, who will take you through the
process until you are ready to be commercialised.
14. How do I pay my sports agent?
Ans: In most cases, the agent receives a commission which is a percentage of the
commercial opportunities that are generated by your agent's activities. In some
cases, such as the creation of a playing opportunity at a foreign club, agents might
also take a share in your salary/prize money and earnings. With regard to some
tasks, you may also choose to pay your agent a monthly professional fee or retainer
for regular tasks he or she undertakes on your behalf such as accounting, tax
filings, press relations, investment management, travel arrangements and
scheduling.
15. What are minimum guarantees? How do these work?
Ans: A minimum guarantee is an assured minimum payment made to you by your
agent every year, regardless of whether he/she secures you commercial
opportunities. The agent or manager usually makes this minimum payment (and
takes the associated risk) for the privilege to deal exclusively with a prime athlete.
Only few athletes at the very highest level command minimum guarantees.
Minimum guarantees might not be advisable early in a career as they motivate
agents to extract short-term value rather than carefully and thoughtfully lay the
platform for building the brand.
When looking at a contract's minimum guarantee clause, it is important to
understand clearly what is on offer. For example, a minimum guarantee of Rs. 10
lakhs per year with an agent who keeps 20% commissions could effectively be Rs. 8
lakhs given to the player. So, there is a difference between a minimum guarantee of
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commercial opportunities and a minimum guarantee of money paid. Depending
on the agreement, the minimum guarantee is paid up-front, in regular instalments
and in some cases at the end of the period as only the shortfall (if any) is covered.
16. What are the market standards for agent commissions?
Ans: Agent commissions will vary depending on the stage of your career at which
your association begins. If you sign up with an agent early on in your career that
agent is taking a larger risk with you and they try and absorb the risk by taking a
potentially larger share in your commercial opportunities. While there are no set
minimums or maximums, generally agent commissions hover around 10-15% of
earnings and can go up to about 30% in some special cases. If you are expected to
give up more than 30% to an agent or other third party this is most unusual and
there must be a very good reason to do this.
17. What are the standard clauses for contracts with agents? What are the
considerations I should keep in mind with these clauses?
Ans: Most contracts with agents have some standard clauses including: (i)
Exclusivity – the agent will want you to work only with him or her or the
management company he or she works under. If your contract includes this, you
will not be able to associate with another agent during the period of your contract.
You must enter into an exclusive relationship only when you are confident that the
agent in question is able to provide you all the services you require because you do
not want to get stuck in a relationship with someone who cannot produce the
results you need.
(ii) Term/Period – this is the length of your contract. Often contracts will be for many
years at a time. Other contracts will be for a year or two at a time and will have
renewal provisions under which the contract extends for further periods. The agent
will try and retain the option to have a longer term association while it is usually in
your best interest to have a contract that lasts for a year and may be re-evaluated
each year before being extended.
(iii) Minimum guarantee – if present in the contract, this is the amount of money
that you are entitled to receive from your agent regardless of whether or how the
agent creates commercial opportunities for you. As described in more detail earlier,
you should understand clearly the structure of the minimum guarantee and your
entitlements under the clause.
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(iv) Agency commission – this clause suggests the percentage of commercial
earnings that is retained by the agent. The clause must clearly state what
commercial opportunities the agent is claiming a share in. Does this include
salaries, awards, etc. or merely the sponsorship and other commercial
opportunities that are sourced by the agent? Are the commissions before
deducting taxes or after?
(v) Availability – this clause establishes the number of days that you make available
to the agent for ad shoots, commercial appearances and the like. In turn, the agent
attempts to sell these days to brands for various sponsorship and endorsements
opportunities.
(vi) Territory – your rights may be broken up by territory and it must be clear in your
contract whether the agent is representing you worldwide, in India or in any other
territories.
(vii) Right of first refusal – the agent will often want the right to renew his or her
association with you even after the term of the contract is over. The clause the
agent will attempt to insert is one called the right of first refusal which aims to give
the agent the right to match the best commercial offer that you receive from
another person and continue the relationship with you on these revised terms.
Please note that the Supreme Court of India has held that it is illegal to have a right
of first refusal clause that extends beyond the period of the contract. This means
that you are free to negotiate with anyone once your contract period is over
without obligations to your previous agent. However, a right of first refusal clause
may be inserted within the period of the contract itself, say the last 90 days of the
contract or such similar period.
(viii) Break-fee/Transfer-fee – more recently, a number of agents are including
break- fees of transfer-fees in the event that you terminate the contract and sign up
with another agent. Although the legality of these clauses is unclear, it is important
that you try and avoid such clauses as you become much less attractive to other
agents and you might get stuck with a non-performing agent.
18. I have been asked to sign a long term contract with my agent. What should I
do?
Ans: If this is the first time you are dealing with the agent, beware of long term
contracts. You must be comfortable with the person before entering into a long
term relationship. Ideally, the first contact with any agent should be a one-year
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contract although many agents will push for a term of at least three years. If you
have no choice other than to sign for three years, do a thorough background check
on the agent by speaking with other athletes who are managed by the agent so you
are fully aware of the agent's abilities and practices. Signing up for period beyond 3
years at a time is, as a rule, not advisable unless you already have a long and well-
established working relationship with the agent.
19. How should I manage my money?
Ans: Once you have a successful career, financial security should no longer be a
concern. You will receive income from match fees, prize money, sponsorships,
endorsements, appearance fees and other sources. Now that you have achieved
financial stability, it is important that you manage your money well and find the
right balance between your spending and saving.
Money management includes investment planning. A good investment plan will
help you balance your current and future needs. While you may have a very
lucrative few years, your career as a professional athlete is limited by time and it is
important you keep an eye on your and your family's future.
There are a number of professional investment advisors who will be able to help
you assess your spending requirements, your risk tolerance and your future
prospects. Once you hire a professional adviser you or your manager must continue
to monitor progress of your investments to ensure that your investment objectives
are being met and are being updated as your situation changes.
20. Do I owe income taxes and other taxes on my earnings?
Ans: Yes, if your earnings exceed the nominated annual minimum slab, you owe
income taxes and other taxes on your earnings from various sources. It is very
important that you perform your tax obligations. You are someone that a number
of people look up to as a role model and you must set the right example.
You should aim to hire a chartered accountant to help you with your accounting
and tax filings. This should ideally be someone who has dealt with international
sports-persons before. There are specific tax laws that apply to earnings from
sports and it is also important to keep track of each of the countries in which you
are earning money and how many days a year you spend in those countries as you
might owe tax not just in India but in other countries in which you have played or
participated in an event. Good tax advice and planning can save you lots of money.
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21. I am 22 but have been told to represent myself as being 18. What should I
do?
Ans: During your career you might encounter suggestions that you misrepresent
your age so that you can use short-cuts to represent the country and have a longer
career. Age fraud is common in Indian sport and it is quite possible you will be faced
with the question of whether to join the crowd and "change your age".
Misrepresenting one's age constitutes age fraud and if you are commercially
benefitting from it you could get into serious legal trouble. Also, falsifying your age
is unethical and not befitting of a professional sports-person, and you gain unfair
advantage over those playing by the rules. Moreover, as a practical matter you will
be playing against those much younger than you and this can only hamper your
progression into senior level sport where age doesn't matter anymore. Over time,
an honest athlete is likely to have a more successful career even if an age cheat has a
longer one at the junior level.
22. Is it ok to use recreational drugs?
Ans: Once your sport makes you wealthy, you might not know what to do with
your money. There have been a number of instances of players being offered drugs
within professional sporting environments and you might feel the pressure to
conform.
Drugs, whether or not they are performance enhancing, have been clinically
proven to have a detrimental effect on not just your body but also your decision-
making capabilities. These are both critical elements for any athlete, whatever the
level.
Besides being potentially harmful to your on-field performances and potential
violations of anti-doping codes, drugs are also illegal to use and you could be
arrested for possession, and it could bring a premature end to your career.
As a professional athlete, it is very important to maintain a personal No-Drug policy
regardless of what others are doing.
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VI. Sports Nutrition Ryan Fernando
1. Why do I need sports nutrition if I am already eating healthy?
Ans: Sports nutrition is useful if the emphasis is on performance. Anyone engaged in
daily performance-oriented training needs effective forms of support that will boost
performance. Sports nutrition provides our bodies with the additional nutrients we
need in order to:
?be energised in our training
?avoid deficits in our supply of nutrients
?recover as efficiently as possible following our exertions.
2. Why are carbohydrates so important in sports nutrition?
Ans: Carbohydrates are our body's most important energy source. However, the
capacity of our muscles and liver to store carbohydrates in the form of glycogen
remains limited. Many athletes can find it difficult to consume sufficient nutrition to
meet their carbohydrate and energy requirements. It is therefore important, when
engaging in more than one hour's worth of strenuous sports, to ensure that your
carbohydrate reserves remain at a healthy level during the sporting activity.
3. Which is better: sports drinks or water during a competitive event or
training?
Ans: If the duration of the activity for an individual athlete is fairly continuous for 1
hour or longer, a sports drink is the better replacement fluid. However, if the activity
lasts less than 1 hour, water is the best option. In either case, an athlete should have
about 6-8 ounces of fluid replacement every 30 minutes during strenuous,
continuous activity.
4. What is the ideal drink during sports?
Ans: A sports drink should:
?balance out the fluids lost through sweating
?supply you with energy in the form of carbohydrates during prolonged strenuous
activity?be hypotonic or isotonic in order to ensure a rapid fluid intake
?and, of course, taste good.
5. How much sports drink is required during & after exercise/sports?
Ans: How much you need to drink depends on how much sweat you lose. Weigh
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yourself pre- and post-exercise; dropping approx. 500 g equates to losing approx.
450 ml of sweat that needs to be replaced. More simply, you can monitor your urine
and drink enough to urinate a pale-colored urine frequently throughout the day. Not
urinating for several hours post-exercise is bad: dehydration!
6. When I train or take part in sport competitions on hot days, I lose a lot of
sweat. Will the isotonic sports drink provide me with everything I need?
Ans: When we sweat, we not only lose water, but also deplenish our body's supply of
electrolytes (minerals), such as magnesium, sodium and potassium. Magnesium is
essential to our metabolism and muscle function, while potassium and sodium are
particularly important for the proper regulation of our fluid balance. Endurance
athletes should therefore make sure they have an adequate supply of these minerals
– especially sodium. Energy-electrolyte drinks replenish the minerals lost through
sweating, thus ensuring that your body has everything it needs, even on hot days.
7. I heard that drinking milk at the "pre-game" meal is not a good thing to
do. Is this true?
Ans: Unless a particular athlete has an allergy to milk or is lactose intolerant, there is
no reason to avoid 1% or skim milk. These are an excellent source of both
carbohydrate and protein with very little or no fat. Having 250 ml of skim or 1% milk
or yogurt up to 2 hours before a competitive event can even help boost blood sugar
(forms of carbohydrate) for the early minutes of the competition. The protein will
kick in with additional fuel a little later.
8. Do some athletes need more protein than others?
Ans: Just as children have high protein needs during growth periods, athletes also
have requirements higher than the Recommended Daily Allowance (RDA) when
building muscles.
9. What's the best way for athletes to support muscle development?
Ans: The biggest way to stimulate muscle growth, of course, is to lift weights or do
other forms of resistance exercise. To support muscular development after hard
lifting, all athletes need to consume high quality protein (with all the essential amino
acids) in close time proximity to their training, such as:?milk products
?poultry
?eggs
?fish
?all meats, and
?soy protein.
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10. How should an athlete spread the protein intake over the day? Is it better
to have a full medium chicken for dinner or smaller protein doses every few
hours?
Ans: Many athletes eat very little protein for breakfast, but then feast on a high
protein dinner. Current research suggests the trick to optimizing muscle
development is to spread the protein intake evenly throughout the day. The goal is
to consume at least 20 grams of protein every 3 to 4 hours.
11. Are all dietary protein sources the same? What about supplements: whey
vs. soy vs. casein?
Ans: Different types of proteins are made up of differing amounts of essential amino
acids (EAA) and have different rates of digestion.
?Whey is more rapidly absorbed than casein.
?Soy protein contains fewer EAA's than whey or casein.
?The EAA leucine is a key "trigger" for building muscle, so leucine-rich foods with rapid digestive properties are best for recovery from resistance exercise.
?Animal protein, including plain or chocolate milk, lean beef, and tuna, are
leucine-rich.
?Plant proteins contain leucine, but in lower amounts.
Because casein is slowly absorbed, consuming casein-rich foods before bedtime
(such as cottage cheese) can help support muscle-building processes throughout the
night. This may be particularly important for athletes seeking to maximise muscular
growth during building seasons, such as during a pre-season training program.
12. If carbohydrates are consumed at the same time as proteins, does it
affect muscle recovery?
Ans: Yes. Consuming carbohydrates in combination with protein is best. Carbs are
important to refuel muscles, while protein's job is to build and repair muscles. A ratio
of 4:1 carbs to protein in a recovery drink is best.
13. Does adding protein to a sports drink enhance performance and/or
recovery?
Ans: Studies suggest no improvement in performance, either in endurance or speed
(time trial performance). The benefits of having protein in a sports drink relate more
to recovery. Protein contributes to slightly higher muscle protein synthesis and
glycogen replenishment.
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14. Should protein be consumed before exercise to promote recovery after
exercise?
Ans: It won't hurt, but may not help. Eating 20 grams of protein, 45 minutes before
exercise increases amino acid uptake by the muscles, to an equal extent as eating
protein immediately after exercise. Take note: 20 grams of protein per recovery-dose
is plenty.
15. When athletes lose weight, they also lose muscle. Is there a way to
prevent that loss?
Ans: About 25 to 30 percent of weight loss relates to muscle loss. It's difficult for the
body to build muscle and lose fat at the same time. Building muscle requires calories.
If you are restricting calories to lose undesired body fat, your body does not have the
fuel it needs to create new muscle tissue. Instead, the body breaks down muscle to
use for fuel. To cut down on this loss of lean tissue, they can:
?create just a small calorie deficit (as opposed to starving themselves with a crash diet) during weight category sports
?choose protein-rich meals and snacks,
?frequently eat meals that offer a constant supply of protein and fuel, and
?include resistance exercise twice weekly in your training.
16. How should vegetarians - particularly vegans - meet their protein needs?
Ans: Vegan athletes can successfully meet their protein needs by eating a variety of
plant foods. Most grains contain all 9 essential amino acids, just in lower amounts
than an equivalent serving of animal foods. Hence, vegans need to consume
generous portions of plant protein (grains, beans, legumes, nuts, soy) to compensate
for both the lower density of the protein as well as the fact that plant proteins are less
bioavailable (due to their fiber content). The wisest way for a vegetarian to optimise
protein intake is to consume adequate food. If the vegan is under-eating, an energy
deficit easily leads to muscle loss. Vegans who want to lose fat (not muscle) will want
to focus their limited food intake on protein-rich plant foods.
17. Are there risks associated with the use of sports supplements in young
athletes?
Ans: The safety of sports supplement use, particularly ergogenic aids, in individuals
under 18 years of age is unknown due to the lack of studies performed with this age
group and the paucity of information available on their long-term effects. The
American Academy of Paediatrics (2005) currently recommends against the use of
any ergogenic aids in children and adolescents. In addition, there is the potential for
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supplements to contain illegal substances and lead to a positive doping test. The way
in which the supplement industry is regulated may put athletes at risk of consuming
a product that does not disclose all of the ingredients or that may include
contaminants. Your Sports nutritionist can differentiate with supplements for
nutritional deficiency and that for performance. A parent should never make the call
on their own or with "google" advice.
18. What can I eat before a workout?
Ans: The best pre workout snack is a food that raises your blood sugars slowly. These
foods are slow digesting, therefore the sugars from the foods are released very slowly
into your bloodstream, and your body releases small amounts of insulin at a time,
which translates into a steady energy supply over several hours. For the most part
they are complex carbohydrate foods and most fruits, which should make up the
basis of your pre workout nutrition. Now, with your pre workout meal, you should
eat it at least 45 minutes before starting your workout so your food has time to settle.
If eaten just before working out your body will not have time to digest the food and it
will lie in your stomach because your blood has been diverted away from digestion
and to the working muscles, causing you to feel bloated or sick. Here are some good
slow digesting (low glycemic index) pre workout foods: apples, oranges, grapes,
grapefruit, banana, whole grain bread/chappati, ½ cup of whole wheat pasta, oats,
yogurt, nuts, raisins, dates, energy bars etc.
19. What are the foods to be avoided before a match or exercise?
Ans: Foods with a lot of fat or fiber can be very difficult and slow to digest and remain
in the stomach a long time. They also will pull blood into the stomach to aid in
digestion, which can cause cramping and discomfort. Meats, doughnuts, fries,
potato chips, and candy bars should be avoided in a pre-exercise meal.
20. What should I eat to recover after exercise?
Ans: After a moderate workout, you need not worry about rapidly refueling because
your muscles are not depleted. But if you have done exhaustive exercise, you should
plan to replace carbs, water and sodium as soon as tolerable--particularly if you will
be exercising again within six hours. Adding a little protein to the recovery meal or
snack helps repair damaged muscle, reduce soreness, and also enhance glycogen
replacement in athletes who neglect to eat enough carbs: A wise protein target is
about 15 to 30 grams protein for a 65-70 kg athlete, taken right after (and/or during)
exercise. Simple suggestions include 300 ml of chocolate milk; a handful of nuts and
a yogurt; a meal such as cereal with milk, or a shake made with milk, powdered milk
and a big banana or other fruit.
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21. Why is sports nutrition after training or competition so important for
athletes?
Ans: After training, sport or competition, you need to secure the training effect.
Within the first 60 minutes, it is essential to replenish the muscles with carbohydrates
and proteins. It is important to recharge your energy reserves with carbohydrates,
counteract any muscular atrophy effects, and compensate for the loss of fluids and
minerals.
22. We have our pre-game meal at 2:30 or 3 p.m. and the game starts at 7:00
pm. Are we doing this right?
Ans: So far so good, but don't forget the pre-game snack about 2 hours before
(around 5:00 p.m.). The snack should be about 250-350 calories, mostly
carbohydrates, a little protein, and very little fat. Speak to a sports Nutritionist to
designate culturally applicable food choice that helps performance. Depending on
what time breakfast is, the athlete may also want to include a mid-morning snack.
Too many athletes rely solely on the one pre-game meal to get them through
competition. Optimally, the best fueled athlete is the one who has eaten small meals
and snacks every few hours up to 1½ to 2 hours before an event, with decreasing
amounts of protein and fat the closer it gets to competition.
23. Are there any particular foods useful for healing injuries?
Ans: Unfortunately, there are no magical foods. There are substances present in
foods such as antioxidants, fatty acids and vitamins which assist in various functions
such as cellular repair, inflammatory response and tissue growth. However, these
substances are present in a number of foods and interact in complex ways. The best
thing to help speed up recovery is to consume a mixed diet with a wide variety of
fruit, vegetables, wholegrain cereals, fish, nuts, legumes, dairy products, meat and
plant oils. Avoid restricting your intake excessively in order to minimise weight gain
while you are injured. The body will take longer to recover when total energy intake is
inadequate. Focus on foods which provide a wide variety of nutrients and avoid an
excessive intake of poor quality foods such as lollies, cakes, biscuits, deep fried foods,
alcohol and soft drink.
24. I am unable to drink milk. How can I get enough calcium in my diet?
Ans: Dairy foods are the best source of calcium and eating 3-4 serves (200ml milk,
200g cup of Curd, 30g slice of cheese) each day will meet most people's
requirements. If you don't like milk, consume more cheese and yoghurt. Alternatively,
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you could try a soy beverage or soy yoghurt - just make sure it has added calcium. Other
good sources of calcium include tinned fish such as salmon, herring and sardines where
the bones are eaten, or oysters, dried fruit, almonds, muesli and legumes such as kidney
beans, tahini and tofu.
25. Are there any particular useful tips for training & competition?
Ans: Sometimes, simple things can make all the difference when it comes to making
training and competition easier. Here are a few tips:
?Endurance athletes often invest a lot of time in training, which leaves little time for proper nutrition. However, a varied, healthy diet is crucial, since it is the foundation for sustainable, successful performance.
? Do not start with a full or completely empty stomach – this also applies to a simple training run after work.
? Replenish your energy and rehydrate during training or competition: Small sips and snacks at regular intervals are especially effective in this regard. Moreover, if you sweat a lot, be sure your body has an adequate supply of minerals, particularly sodium.
? Always remember to drink plenty of fluids.
It doesn't end after training or competition. Now is the time to utilise the training effect and promote muscle growth with the right sports nutrition.
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