Play Like a Pro

Simple adjustments can help your game take off

Elite athletes display grace, power, and speed that most of us can only dream about. But those gifts are only partially the result of natural ability. There are also some intangibles that come into play, traits more difficult to measure than one’s lactate threshold, max bench press, or 5K time. One critical factor that distinguishes elite athletes from part-timers is simply their mindset: how they train, when they train, how they recover, and how they hone their skills. And that mentality is something you can and should tap into.

“Take the Olympics and Michael Phelps,” says Graeme Street, founder of Cyclo-Core training systems. “Right away, you have a genetically gifted individual. But is that what has allowed him to win 14 gold medals? No. I guarantee you that every person who hits that pool has the exact same genetic potential that Phelps has. What separates the people who win from the people who don’t is their focus. More importantly, you have to combine the focus with the passion and the love for the sport.”

Street’s Cyclo-Club (cyclo-club.com) has more than 1,200 active members, and his daily e-newsletter has more than 60,000 subscribers worldwide. Though his training systems are geared specifically to cyclists, Street says the fundamental principles can be applied to almost any sport, including running and swimming, regardless of whether a client is a neophyte or a potential pro. The key is to avoid generic, one-size-fits-all  training regimens. Instead, adopt a system that focuses on the specific exercises that will help you achieve your individual goals. Next, develop the discipline to adhere to that workout regimen, every day.

“The better you want to get, the more systemized you have to become,” he says. “How do you differentiate between an everyday person and a pro? Focus.

Goodbye, Comfort Zone

Steve Bzomowski, a former NBA scout and founder of Never Too Late Basketball Camps (nevertoolate.com), says many hoopsters inevitably hit a rut while playing in their twice-a-week lunchtime pick-up game. “What pros do, what college players do, and what we do at Never Too Late is focus on specific skills when you’re on the court,” says the former Harvard coach. “We employ the structure of college and pro practices. You isolate a skill, and you do the skill in repetition. You’re always trying to work on stuff that’s a little uncomfortable.”

According to Bzomowski, most recreational athletes fall into the same trap: They play to their strengths and rarely work on their deficiencies. “In college, coaches try to get players to do things where they’re going to make mistakes,” says Bzomowski. “If my player makes a move and kicks the ball out of bounds, I’ll say, ‘That’s great. You’re obviously doing something you’re not used to doing.’ We’re constantly telling players, ‘Get out of your comfort zone.’”

Hello, Hard Work

Recreational athletes also should not ignore the dedication that pro athletes bring to their training between games. “Pros are paid to play the game,” Bzomowski says. “So not only are they practicing on the basketball court every day, but they’re also devoting time to the weight room, every single day.”

Never Too Late and similar camps, like Canadian Hockey Enterprises, also focus on how the pros play in competition. In hockey, it means skating hard every shift. In basketball, it means constantly running, even when the legs and the willpower fade. “The one thing recreational players don’t understand is that you run the court every single time,” says Bzomowski. “College and pro players are programmed to run the court every single time. We want our players running foul line to foul line.

“Pros take themselves seriously. And even though recreational players aren’t going to become pros, there’s no reason for them not to take themselves seriously. We’re always preaching, ‘Respect the game.’ So when you don’t run the court, you’re not respecting the game. Play the game right.”

Finally, if you hope to train like a pro, you should also think about avoiding injuries, and recovering, like a pro. Bzomowski suggests pushing your physical limits in practice, but staying within yourself during games. Bill Rodgers, the face of American marathoning in the late 1970s, still competes today at age 60, but he’s added a new wrinkle to his regimen. “One thing I’ve done that’s helped me a lot is deep-muscle massage. It can be expensive, but it’s really worth it in terms of recovery and avoiding injuries after a long run or a marathon,” Rodgers says. “Psychologically, you relax more and run better.

Click here for larger map of San Diego

Flat-out Fun

A beach run in San Diego makes for a refreshing workout

To experience San Diego at its best, do what the locals do: head for the water. That means more than just the marvelous string of white-sand beaches hugging the Pacific. It also includes a necklace of bays, lagoons, inlets, and harbors dotted with island parks and greenways just beckoning joggers.

On this refreshingly flat five-mile loop, you’ll never lose sight of the water for more than a few minutes. It starts at the south end of Mission Beach, a thin spit that curls around Mission Bay like an inverted “J.” Park across from Bahia Resort Hotel, the neighborhood’s grande dame, dating back to 1953, when Mission Beach was still a sleepy stretch of undeveloped tidal mudflats.

Run three blocks west along Mission Bay Drive, past the happy shrieks emanating from the 1925-era Giant Dipper Roller Coaster, to the recreation path along the ocean, and turn right. On summer Sundays, you’ll share this route with bikers, skaters, and sunbathers meandering to and from the beach. But in winter, even on balmy 75-degree days, runners usually have the glittering ocean views to themselves.

The narrow courts that serve as cross streets here carry beachy names like Lido, Redondo, and Rockaway and run in alphabetical order. At Windemere, turn right and head inland until you pick up another paved path that traces the shoreline of Mission Bay.

Follow this path around the bay for 3.2 miles until you reach the Ingraham Street Bridge. Huff up the concrete stairs (they’re the only real incline you’ll encounter on this run) and cross the bridge as it bisects Vacation Island, a 44-acre islet with expansive lawns perfect for picnicking. It’s also home to Paradise Point Resort & Spa, a secluded tropical island getaway in the middle of the big city. To the east (left), you’ll see the much larger Fiesta Island, where kayakers, Jet-Skiers, and dogs and their owners come out to play.

Ingraham Street continues south across the bay and back to the mainland. Wave to Shamu, who leaps through the air at SeaWorld, just off to your left. To avoid crossing a lot of busy streets, make a quick right onto Dana Landing Road, a service street that curls around the bottom of the bay and takes you back to Mission Bay Drive. Follow it across the Glenn A. Rick Bridge and back to Mission Beach, where you can cool down with a smoothie or — better yet — a refreshing dip in the bay or the ocean.

Getting There: Continental offers daily nonstop service to San Diego from its hub in Houston and seasonal service from its hub in New York/Newark.

Cold Comfort

If you’re working out where it’s cold and wet, you’ll need the right gear

1. Sixth Sense. Space-age textiles in the Helly Hansen Odin PCM Softshell can actually gauge your body temperature and adjust to warm or cool you. Too hot? Polyamide molecules inside the lining absorb and store the excess heat. Too cold? The jacket releases heat back to you. ($550; hellyhansen.com)

2. City Slicker. The water-repellent fabric of the Draft 2XW jacket from Under Armour keeps wind and rain out, while a moisture-wicking inner collar draws away sweat and odors. A special pocket on the arm is designed to hold your music player, wallet, or keys. ($74.99; underarmour.com)

3. Mixed Up. Mittens are unwieldy, but gloves don’t keep your fingers as warm. So the Amfib Lobster Gloves from Pearl Izumi literally split the difference with an innovative hybrid. The split-finger design allows cyclists to change gears, while the tackified leather palm assures a good grip on the handlebars. ($64.99; pearlizumi.com)

4. Hotheaded. As much as 55 percent of your body heat can escape through your head if it’s left uncovered. Keep the warmth in and the rain and snow out with the waterproof Storm Run Cap. One size fits all. ($25; asics.com)

5. Keen and Dry. Keen’s new trail-running shoe, the Wasatch Crest WP, features a waterproof membrane that will keep your feet dry, while the multidirectional lug outsole provides traction on wet terrain. ($119.95; keenfootwear.com)