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Coach Ankit

@levelupbyankit

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Your next level starts here.
Football & Fitness.
AFC B- License coach. ⚽️
Certified S&C Coach. 💪🏃‍♂️
@indra_football_academy 💡

POSTS STORIES REELS

Fancy supplements are great, but nothing fuels high intensity performance quite like carbs. Focus on the base before worrying about the details. 🏋️‍♂️⚡ by @levelupbyankit

Ice or Heat?
Most youth athletes and parents get this wrong.

Using the wrong method can delay recovery or even worsen inflammation.

Here’s the simple rule to remember:

Use ICE (Cold Therapy) for:

Acute Injuries: Sprains, rolled ankles, sudden knee knocks, or fresh collisions on the pitch.
Timing: Within the first 24 to 48 hours.
Why: Constricts blood vessels to bring down acute swelling, inflammation, and sharp pain quickly.

Use HEAT (Thermotherapy) for:

Muscle Tightness & Stiff Joints: Aching hamstrings, tight calves, and post-match muscle soreness.
Timing: Ongoing stiffness or pre-training warm-ups (never immediately after a sudden hit or fresh injury).
Why: Boosts blood flow, relaxes tense muscle fibers, and restores joint mobility.

Quick Takeaway:
Sudden injury & swelling = Ice it.
Stiff muscles & chronic tightness = Warm it up.

Share this with a teammate or parent who needs this on matchday. by @levelupbyankit

Get ready.. by @levelupbyankit

Most athletes overcomplicate recovery.

They’ll spend thousands on ice baths, saunas, and massage guns, but ignore the two things that actually move the needle: sleep and intelligent load management.

As Dr. Andy Galpin puts it: Are you chasing adaptations or performance?

During a tournament/congested match week: You care about immediate performance. Ice baths and passive recovery tools make sense to get your legs fresh for tomorrow—even if they blunt long-term training adaptations.

During a training block: You want adaptation. Relying on cold plunges post-lift can actually reduce hypertrophy and strength gains.

The real hierarchy of recovery looks like this:
Sleep & Nutrition (Non-negotiables)
Load Management (Progressive stimulus without reckless volume spikes)
Switching Off (Mental rest, time away from the grind)
Passive modalities (Use strategically, not as a crutch)
Load management doesn't mean doing less forever; it means building capacity progressively so you don't break.
Playing the long-term game takes discipline. Stop chasing quick hacks and nail the fundamentals first. by @levelupbyankit

Pre-workout nutrition isn’t one-size-fits-all. ⚡️
Whether you're hitting high-intensity sprints, endurance volume, or a heavy lifting session, your body needs specific fuel to perform at its peak without digestive distress. by @levelupbyankit

The supplement industry wants you to believe the magic is in a scoop of powder. Science says otherwise.

Creatine & Caffeine: Great ergogenic aids.

Electrolytes & Nitrates: Solid for endurance and pumps.

Carbohydrates: The primary substrate for high-velocity sprinting, muscle glycogen replenishment, and CNS performance.

If you’re lifting heavy or sprinting hard on low carbs, you’re driving a Ferrari on fumes. Nail the macronutrient fundamentals before stressing over the fine print. by @levelupbyankit

Lucknow are you ready?
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#IndiraFootballAcademy #GrassrootsFootball #LucknowFootball #indianFootball by @levelupbyankit

Big dreams, small boots! ⚽
He asked, so what are you waiting for? Come join the squad and level up your game! 🚀
DM us to book a free trial session.
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#IndiraFootballAcademy #GrassrootsFootball #LucknowFootball #indianFootball by @levelupbyankit

Loved running last week's coaching workshop—focusing on session design, intensity control, and keeping the ball moving.
Amazing energy at the coaching workshop!
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FootballCoaching #AFCB #GrassrootsFootball by @levelupbyankit

"Teaching the 'Why' behind the 'What.' 🧠⚽
Amazing energy at the coaching workshop. Huge thanks to everyone who showed up ready to learn!
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#CoachDevelopment #grassrootfootball #AFC #aiff by @levelupbyankit

Something big is already here!
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#levelupbyankit #fitness #training #strengthandconditioning #sportsespecific by @levelupbyankit

Would you have passed or taken the shot?
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#IndiraFootballAcademy #FootballTraining #GrassrootsFootball #FootballDrills #LucknowFootball by @levelupbyankit