Pusarla Venkata Sindhu, or PV Sindhu, is a rockstar of Indian badminton! She’s brave, strong, and motivated in every badminton match. Her play often admires coaches and fans, while her stamina can set an example for other athletes. Sindhu is just 27, but she already gained huge popularity and titles in the badminton world. Today, we’ll look at her routine and discuss all the useful habits that help her set new records every match!
PV Sindhu’s Approach to Fitness
PV Sindhu is a very talented and disciplined person. She’s always ready for play due to her multiple fitness workouts. Many coaches describe Pusarla as a goal-oriented and responsible person because she never misses her pieces of training.
The Role of Discipline and Consistency
Discipline plays a crucial role in Sindhu’s performances. She has fitness sessions almost every day and works hard to achieve such brilliant results. Her morning begins at 7 am and continues up to 12 am when she prepares for her future games on the courts. After lunch, she returns to the academy and starts her physical training.
Focus on Overall Physical and Mental Well-being
Sindhu has always put a focus on mental well-being. Any sportsman knows that mental clarity is the second most important aspect of a successful game. Pusarla often participated in mental sessions with her shrink and tried to keep her mind calm and tranquil. Systemized physical exercise also helps Sindhu to maintain balance in her life.
Core Elements of PV Sindhu’s Fitness Routine
The main secret of Sindhu’s success is that she never misses even a single day of training. She maintains her diet strictly to know how much exactly her weight is at the time of competitions. Also, Pusarla’s exercises change according to the level of the tournament and her own body state. But she always makes stamina, strength, and reflex training to make her game exceptional. Let’s talk about each of her exercises and maybe discover advice for other athletes!
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Endurance and Stamina Training
Every day, Sindhu follows her running sessions. This session includes 2 or 3 sets of 400m runs or one 2.4 km run. Every day, no matter the weather or other obstacles, Pusarla should run all of these kilometers to train her endurance. Also, her full training includes push-ups and sit-ups for 100 or 200 times in a row. These basic exercises help Sindhu activate her core and abdominal muscles.
Strength and Agility Workouts
Along with all these workouts that we mentioned earlier, she also swims a lot. Swimming helps Pusarla stretch her body and avoid any dislocations during the match. Sindhu also loves stretching exercises that don’t require any active movements. This helps her concentrate on her body and stretch her muscles and joints effectively. Moreover, she’s a fan of yoga or any other meditation practice. They allow Sindhu to relax and prepare for the tough competition.
Speed and Reflex Training
Good reflexes are the core of the badminton game. Every athlete should have quick and sharpened reflexes not to miss the ball on the court. PV Sindhu is not an exception. She spends dozens of hours on the court to train for the next tournaments. Pusarla prepares herself for any situation and can hit the ball from any angle on the court.
By clicking on the video below, you can see the exercises Pusarla does to keep her body in shape.
Diet and Nutrition Plan
Diet is another important part of Pusarla Sindhu’s life. The diet helps her keep her body in shape, makes her able to perform complex movements, and guarantees her great results at the top badminton competitions. Pusarla’s nutrition plan is not as strict as it can seem, but it still requires great endurance.
Key Nutritional Elements
The key elements presented in every Sindhu’s meal are protein, carbonates, and healthy fats. Every day, she must consume meat and complex carbonates to prepare for matches. Pusarla can eat:
- Meat (fish, chicken)
- Nuts
- Cereals
- Whole grains (rice, bulgur, couscous, etc)
- Healthy fats (avocado, flaxseed, olive oil)
- Eggs
- Bread
- Yoghurts
- Milk
- Fruits and vegetables
She maintains a good balance of carbs and protein. In the morning, Pusarla eats milk, eggs, or fruits. This lightweight breakfast ensures a great morning workout and will not overload her body. Lunch and dinners often consist of rice with any meat and vegetables. Sindhu always values the role of snacks, so she always grabs a bunch of nuts or dried fruits with herself.
Pre- and Post-Workout Meals
If the pre-workout meals must be light and include a large amount of protein, post-workout ones should replenish all the necessary micronutrients and include more carbs. Before training, Pusarla could make eggs and bread for herself and stock up a large amount of water.
Post-workout meals are always more complex and should consist of a great amount of meat, carbs, and vegetables. However, on cheat days, Sindhu can eat the entire biryani (national Indian dish) and even add some sweet treats to her diet.
Recovery and Injury Prevention
During her career, Pasarla faced injury two times: in the 2012 and 2022-23 seasons. She had a knee injury during the Japan Open in 2012. Due to her responsibility, Sindhu carried this injury throughout the competition. During the 2022 Commonwealth Games, she sustained a left foot injury, which made Pusarala unable to perform at all remaining tournaments. After a short rehabilitation, Sindhu returned to the competition at the French Open in October. However, because of the weak knee, Pusarla obtained another knee injury.
In this part, we’ll talk about the recovery process, which is important for all athletes.
Rest Days and Recovery Techniques
Pusarla doesn’t have any special recovery technique that can guarantee great results. Instead, she doesn’t like to rest even because of injuries and rushes into battle immediately. This excessive responsibility and such a desire to win all the battles can be bad for the player. This is why all coaches and personal trainers suggest Pusarla rest for at least half a season till the injury recovers fully. To make her rest days the most productive, Sindhu should:
- Quit participation in all current competitions.
- Be under a doctor’s observation.
- Eat healthy and gain the necessary amount of microelements to fasten recovery.
- Receive any type of therapy, especially hydrotherapy.
- Don’t traumatize the injured leg or arm during workouts.
- Make only light workouts.
- Rest and don’t step on the injured foot if the doctor prescribes this.
- Use all medications prescribed by a doctor, and don’t be upset to miss some part of a season.
Injury Prevention and Rehabilitation
Pusarla Sindu has obtained much fewer injuries during her career than other athletes. All this is because of resultative workouts and a strict discipline. Stretching and strength workouts make her body stronger and train endurance. Good stretching techniques allow Pusarla to hit from any angle of the court without any excessive movements that can harm the body. Moreover, the proper diet makes her body light, which minimizes the consequences of injury.
Mental Conditioning and Focus
Before playing in an actual tournament, Pusarla needs to get ready for the match. This preparation is not only about her physical condition. Mental preparation plays a crucial role in a successful game, too. Sindhu values meditation and visualization techniques to prepare for matches.
Meditation and Visualization Techniques
Before the match, Sindhu likes to practice meditation to calm nerves and emotions. Meditation helps Pusarla cope with tense moments and gently calm her body and mind. The other useful method that helps Sindhu obtain first places at almost every tournament is visualization. This technique helps her imagine future competition and think about any challenging moments she may face. After considering complex situations and finding a solution for every one of them, Pusarla can finally calm down and be confident in her professional abilities.
Coping With Pressure and Maintaining Focus
Pusarla Sindhu copes with the pressure moments with confidence and nobility. She never takes it out on the opponents or trainers and tries to maintain focus even in challenging situations. We can’t say if it is her merit or if she received a great education from parents. In many interviews, Pusarla remembers that her dad always said, “Don’t get carried away from the success, and don’t forget who you are.” Thanks to their great upbringing, Sindhu became not only a great athlete but also a worthy person who can cope with pressure on the court with dignity.
Conclusion
After reading this article, you can confidently say that Pusarla Sindhu remaines a noble person despite her status in the great sport. She’s perfect at maintaining a sports lifestyle and serves as an example for all young athletes! So, if you want to open the veil and look at the life of an outstanding badminton player, we’ve got you covered!
