The proposal of the “Sunshine Sports” concept has pointed out a new direction for the development of physical education teaching and sports training in colleges and universities. This article starts from the core connotation of the concept of Sunshine Sports, analyzes its specific requirements for physical education teaching and sports training in colleges and universities, and then explores the current problems existing in these two aspects in colleges and universities. Finally, it proposes four novel and specific optimization strategies in a targeted way, aiming to promote the high-quality development of physical education teaching and sports training in colleges and universities from the perspective of Sunshine Sports. Promote the all-round improvement of college students’ physical and mental health, and lay a solid sports foundation for cultivating high-quality talents with all-round development in morality, intelligence, physical fitness, aesthetics and labor.