If you’re like us, you love going to the gym and hitting the weights.

And while lifting weights is a critical factor in getting bigger, stronger, and faster, it’s only one component to building a physique that not only withstands the rigors of everyday life, but also stays healthy and strong as you get older.

Unfortunately, many people never learn how to improve at the sport, and how important it is to your training, growth, and mindset.

While there are many components to the sport, there are five main ones that you can train every day to improve yours.

These include:

• Body control
• Fit
• balance
• coordination
• timing

These five pillars are the same qualities that every top-level athlete displays in competition, regardless of the sport, and work together to form the foundation of the sport.

They are critical to athletic performancefitness and maintaining an active lifestyle as you age.

Now, let’s break it down a bit so that you have some tools to improve your athletic performance.

Body Control: The Key to Mastering the Whole Movement

Body control refers to the ability to control and control your body, whether in space or in relation to other things. Also known as proprioception, it is needed to perform a wide range of movements and activities, from lifting weights to walking and running to jumping, swimming, cycling, and more.

Body control can be developed through a variety of activities, including many different sports, yoga, weightlifting, and more, and is an important aspect of maintaining overall physical health and wellness.

5 exercises to improve body control:

• deadbug
• plank
• Box jumps
• side lunge
• One leg deadlift exercise

Agility: The ability to move quickly and easily

Agility is the ability to change direction and move quickly and easily. It is an important aspect of physical literacy because it allows individuals to navigate their environment with ease.

You can improve your agility Significantly reduces the risk of injury during activity It is essential for athletic performance. This is especially true in sports that require quick changes of direction, such as basketball, football, MMA, boxing, and more.

5 simple exercises to improve fitness include:

• speed skaters
• Jump rope
• Box jumps
• Tuck jumps
• Ladder drills

Balance: The key to stability and body control

This is it A crucial aspect of sports It allows you to move with confidence. Balance refers to the ability to maintain stability and control of your body, even when it is under load, or in an unstable or changing environment. It can also help reduce the risk of injury during activity.

Developing balance skills at an early age can greatly reduce injury risk later in life, as well as promote general fitness and wellness. However, it’s never too late to start improving your balance, and improvements can happen very quickly.

5 examples of exercises that improve balance:

• Walk in place holding a kettlebell in one hand (then switch hands)
• Standing on one leg with eyes closed
• Raise the calf without holding on to something for balance
• domains pallof press on one leg
• Single leg RDL

Coordination: The ability to perform multiple movements at once

Coordination refers to the ability to perform multiple movements simultaneously, without interfering with each other. This important aspect of the sport allows you to perform complex movements, such as those required in many sports Like footballBasketball, MMA and more easily and efficiently.

5 exercises that can help improve coordination include:

• Hold and release. This involves catching the ball with your palms facing down, releasing and catching the ball before it touches the ground. It’s a great exercise for improving hand-eye coordination.
• The medicine ball passes with a partner
• juggling. This is another great way to improve hand-eye coordination. Learning to juggle three tennis balls is relatively easy and can be done almost anywhere without the fear of breaking anything around you.
• Jump rope. A full body workout that requires full body coordination.
• Ladder drills. These help improve footwork, coordination and agility.

Timing: The ability to perform movements with precision and accuracy

Timing refers to the ability to perform movements with precision and accuracy, and the right amount of strength and speed, which reduces the risk of injury and enhances overall performance.

Timing is essential in every sport including tennis, basketball, hockey, football, soccer, weightlifting, mixed martial arts, boxing, and more.

5 exercises that help improve timing include:

• Jump rope. This is the third time this has been mentioned which means it’s a good way to check three off this list with one workout.
• The medicine ball passes with a partner. These things can not only help improve coordination but also help with timing.
• Box jumps. Another great exercise that checks some of these pillars off the list and also helps improve cardiovascular fitness as well.
• Quick feet digging. This exercise involves quickly tapping your feet in place or moving laterally, which improves timing and coordination.
• speed skaters. Another lateral movement that will help you improve timing, coordination, and strength while improving your cardiovascular fitness. These are great for doing that Tabata workout (8 rounds of 20 seconds of all work followed by 10 seconds of rest.)

Here you are. Five pillars that explain the concept of physical literacy and exercises to help improve them all.

Improving your sport is essential to a full active life and is crucial to health and wellness in general.

It will allow you to move with confidence and stability, reducing the risk of injury during activity, and is essential for athletic success, physical fitness and maintaining an active lifestyle.

This is it A holistic approach to fitness Everyone can benefit from it in order to create a good athletic physique that is not only aesthetically pleasing but also functional.

The easiest way to build an athletic foundation is to be a student of every exercise you do, no matter what it is. In other words, don’t just show up and show off the moves. Every time you exercise, focus fully on the task at hand and pay attention to how your body responds.

Simply paying attention to how your body reacts to the stress placed on it gets you in tune with your body in a way most people will never understand.

To ensure you get the most out of every training session, you’ll need to prioritize rest, recovery, and sleep. When you get quality sleep, you reap holistic recovery benefits for both your body and mind. In order to do so, you may want to Add Rested-AF to your nighttime routine.

RESTED-AF It is a scientifically designed pharmaceutical grade sleep aid to improve the speed at which you fall asleep and the rate at which your body reaches REM. It works to promote increased anabolic processes such as recovery from muscle breakdown, promote higher rates of protein synthesis, and improve daily cognitive function such as mental sharpness and information retention.