Top 10 Mistakes Athletics Players Make in India

After coaching hundreds of Athletics students across Patiala, Delhi, Bangalore, certain patterns emerge. The same mistakes show up regardless of age, gender, or skill level. Here are the ten most common mistakes Indian Athletics players make and exactly how to fix each one.

Mistake 1: Skipping Warm-Up

This is the most dangerous and most common mistake. Players arrive 2 minutes before their session and jump straight into intense play. The result: muscle pulls, joint strains, and chronic injuries that could have been prevented with 10 minutes of dynamic stretching. Fix: arrive 15 minutes early and follow a structured warm-up routine every single time.

Mistake 2: Focusing on Power Over Technique

New players want to hit hard and fast before they can hit accurately. Power without technique is wasted energy and leads to injuries. Fix: spend the first 3-6 months on technique only. Power comes naturally once your mechanics are correct. Trust the process.

Mistake 3: Not Watching the Ball/Opponent

Most beginners watch their own equipment instead of tracking the ball or reading their opponent. This makes them reactive instead of proactive. Fix: conscious practice of watching the ball from the opponent's contact point through your own. Your peripheral vision handles everything else.

Mistake 4: Training Only What You Are Good At

It feels good to practice your strengths. But improvement comes from working on weaknesses. Fix: dedicate 30% of every practice session to your weakest skill. If you hate practicing periodization, that is exactly what you need to work on.

Mistake 5: Playing Too Many Matches, Too Little Practice

Indian players love to play matches and avoid drills. Matches are fun but they only reinforce existing habits. Fix: follow a 60-40 split - 60% structured practice, 40% match play. This ratio builds new skills while maintaining competitive sharpness.

Mistake 6: Ignoring Footwork

In Athletics, your feet determine 80% of your shot quality. Most players focus on upper body technique and neglect the foundation. Fix: start every session with 10 minutes of footwork drills - ladder drills, shadow movements, directional changes.

Mistake 7: Not Tracking Progress

If you do not measure improvement, you cannot manage it. Most Indian players train for months with no record of what they practiced or how they performed. Fix: keep a training log (notebook or app like Zplys). Record what you practiced, what went well, and what needs work. Review monthly.

Mistake 8: Wrong Equipment for Your Level

Beginners buying professional-grade equipment and advanced players using worn-out beginner gear. Both waste money and hinder performance. Fix: match equipment to your level. Mid-range gear for beginners (spikes from reputable brands), upgrade as you progress.

Mistake 9: Dehydration

Indian players consistently drink too little water, especially during summer training. Dehydration reduces performance by 10-20% before you feel thirsty. Fix: drink 500ml 30 minutes before training and 200ml every 15 minutes during. Carry a water bottle always.

Mistake 10: Not Entering Tournaments

Many players train for months or years without ever competing. Tournaments expose gaps that practice cannot reveal and build mental toughness that only competition provides. Fix: enter your first beginner tournament after 4-6 months of training. Entry fees are typically Rs 200-1,000 per event - a small price for massive learning.

The Bottom Line

None of these mistakes require talent to fix. They require awareness and discipline. Address even 3-4 of these and you will improve faster than 90% of players who keep repeating the same patterns year after year.