The aim of sports training is to achieve maximum individual or team efficiency in a selected sports discipline limited by rules. Efficiency depends on physical components (motor abilities) such as force, speed, endurance, coordination and flexibility.Motivation is understood as an inner incentive to carry out certain activity. Sports nutrition is the foundation of athletic success. It is a well- designed nutrition plan that allows active adults and athletes to perform at their best. It supplies the right food type, energy, nutrients, and fluids to keep the body well hydrated and functioning at peak levels. A sports nutrition diet may vary day to day, depending on specific energy demands. Sports nutrition is unique to each person and is planned according to individual goals.

We at K2-BOX regulate your diet depending upon the intensity, duration and type of the activity and balance your carbohydrates, proteins and fat intake. Under the guidance of dieticians specialised in Sports Nutrition, you can easily develop body composition, manage weight, improve strength, increase energy levels and enhance recovery.

Apart from food and water, getting adequate rest is vital for any sportsperson to have clarity in thought and agility in action. We help you optimise your sleep so that your body repairs itself completely before the next training session and you experience holistic wellbeing reaching your complete potential.


Endurance means a general ability to do any kind of physical activity that increases your heart rate above 50% of your maximum. On the higher level it can be divided into general endurance and specific endurance. Specific endurance is the ability to stand against fatigue in sport specific conditions.

Endurance activity keeps your heart, lungs and circulatory system healthy and improves your overall fitness. As a result, people who get the recommended regular physical activity can reduce the risk of many diseases such as diabetes, heart disease and stroke.

The muscles heighten their glycogen and fat storing capabilities in endurance athletes in order to increase the length in time in which they can perform work. Endurance training primarily work the slow twitch (type 1) fibre and develop such fibres in their efficiency and resistance to fatigue.


Agility is defined as “a skill-related component of physical fitness that relates to the ability to rapidly change the position of the entire body in space with speed and accuracy.”

Agility training can improve dynamic balance, which is the ability to maintain control of a moving centre of mass over a changing base of support. Reactivity and quickness drills can enhance natural reflexes, helping you to move faster in almost everything you do.

Agility helps performance in activities that require you to change direction quickly whilst keeping balance, strength, speed and body control. Although speed and power can benefit agility, the main improvements in performance come from learning the skill of turning, moving limbs and pivoting quickly.


The ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed.

The mechanical and metabolic damage created by power training, signals the body to increase levels of the anabolic hormones testosterone, growth hormone and insulin-like growth factor. These are used to repair the damaged muscle fibres resulting in stronger, larger muscles capable of generating higher levels of force.

For athletes, power training can be an effective method for enhancing performance. Both athletes and non-athletes can use power training to increase lean muscle mass and improve definition.


Speed is the ability to move quickly across the ground or move limbs rapidly to grab or throw. Movement speed requires good strength and power, but also too much body weight and air resistance can act, to slow the person down.

Speed is one of the main fitness components, important for success in many sports, including team field sports. Good speed is also very important as part of the overall fitness profile.

Speed training puts your muscles through a fuller range of motion, improving flexibility. It trains more muscles (and more muscle fibres within muscles), leading to better muscle balance. And it incorporates exercises that directly strengthen injury-prone muscles.


The ability to carry out work against a resistance. Strength is the maximal force you can apply against a load. Training to improve muscle strength includes lifting weights or otherwise increasing the resistance against which you work.

Training to develop strength is important for maximising performance in most sports, especially for contact sports. Being strong gives the athlete a foundation to improve explosive power. However, strength training is often overemphasised at the expense of developing flexibility, coordination, agility and speed.

Strength is important because muscle mass diminishes as you age. Just like flexibility, endurance, cardiovascular health and balance, you must stimulate your muscles or else you will lose muscle mass. Strength training puts stress on your bones and helps to increase bone density.


Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain free range of motion. The range of motion will be influenced by the mobility of the soft tissues that surround the joint.

Stretching improves and maintains range of motion, reduces stiffness in your joints, reduces soreness, reduces the risk of injury, improves mobility, and performance.

There are three components that affect flexibility: muscle elasticity & length, joint structure and nervous system. While heredity controls a person’s joint structure, muscle elasticity & length, the nervous system can be positively impacted by regular flexibility training.

Increased flexibility can improve aerobic fitness training, muscular strength and endurance, and sport-specific training. Increased range of motion (ROM) is a key component in preventing injuries through unimpeded, fluid movement. Flexibility training can decrease soreness and stiffness, particularly among athletes who train at much higher frequencies and intensities. It is also a form of relaxation, which can positively impact not only physical fitness, but also mental fitness. This, in turn, can positively affect human performance through increased mental toughness.

To achieve peak performance, we must utilise the full length of the muscle to exhibit power and strength. If muscles are too tight, they may not be able to provide the explosiveness necessary for a particular movement. Tight hip flexors, for example, will not allow you to extend to a full stride while sprinting, thus inhibiting performance. Flexibility enhances movement and mobility for the athlete.


Proprioception refers to the body’s ability to sense movement within joints and joint position. This ability enables us to know where our limbs are in space without having to look. It is important in all everyday movements but especially so in complicated sporting movements, where precise coordination is
essential. It allows you to move quickly and freely without having to consciously think about where you are in space or in your environment. Proprioception is a constant feedback loop within your nervous system, telling your brain what position you are in and what forces are acting upon your body at any given point in time.