Archive for “Athlete Development” Category

As a coach or trainer, understanding how athletes learn best is crucial to helping them reach their full potential. This is especially true for female athletes, who, as a whole, often thrive when they feel supported, understood, and connected. By recognizing and understanding their learning styles, you can not only improve their performance but also foster a culture of trust and rapport. In this blog I’ll cover the main learning styles of female athletes and how to use them to amplify your athletes experience.

Just this week, I started a new Strength Program for Females at a local high school, and it’s one of the first things we talk about. Over my decades coaching (and being coached), it’s proven integral for success.

Let’s dive into how to identify these styles, adjust your coaching approach, and amplify their game. Afterall, it’s about them!

The Four Main Learning Styles of Female Athletes

Visual Learners

These athletes process information best through visual cues such as diagrams, videos, and demonstrations. You may notice that visual learners often request to “see it done” or mimic movements. They tend to focus intently on demonstrations, absorbing the nuances of form and technique, but may struggle to execute instructions they can’t visualize.

To support visual learners, incorporate tools like whiteboards, playbook diagrams, and video analysis into your coaching. Demonstrating drills yourself or having a teammate model the skill can also be incredibly effective in helping these athletes succeed.

Coaching Strategies:

• Use video analysis to break down techniques.
• Demonstrate drills or movements yourself.
• Incorporate diagrams or visual aids during practice.

Auditory Learners

Athletes who prefer to learn by listening and discussing fall into this category. They often excel when receiving verbal instructions or engaging in question-and-answer sessions. You can identify auditory learners by their tendency to ask clarifying questions and repeat instructions back to you for confirmation.

To help these athletes thrive, focus on providing clear verbal explanations, using analogies to simplify complex concepts, and encouraging open dialogue during practice sessions. Creating an environment where they can process information through discussion will significantly enhance their understanding and retention.

Coaching Strategies:

• Provide detailed verbal instructions and feedback.
• Use storytelling or analogies to explain concepts.
• Encourage athletes to repeat instructions aloud.

Kinesthetic Learners

These athletes learn best by doing, thriving on physical activity and hands-on practice. You may notice that kinesthetic learners often seem restless during lengthy explanations and are eager to jump right into drills.

To engage these athletes effectively, prioritize repetition and active participation in practice. Encourage them to “feel” the movement through repeated execution rather than relying solely on verbal or visual instruction. This approach allows them to internalize skills and improve performance through experiential learning.

Coaching Strategies:

• Allow athletes to practice drills repeatedly.
• Use tactile feedback to guide movements.
• Incorporate gamified exercises that keep them moving.

Reading/Writing Learners

These athletes absorb information most effectively through written text and reading materials. They may prefer to review written instructions, take notes, or read about techniques before attempting them. You can identify reading/writing learners by their inclination to ask for written playbooks or jot down key points during meetings.

To support these athletes, provide written guides, checklists, and handouts. Encourage them to write down goals, reflect on strategies, or even journal their progress to deepen their understanding and retention.

Coaching Strategies:

• Provide written materials like game plans or checklists.
• Encourage athletes to take notes on their performance.
• Share written feedback after games or practices.

Now that you know the four main learning styles of female athletes, you are better equipped to provide an exceptional experience. Let’s not stop there though.

Helping Athletes Discover Their Learning Style

It’s important for female athletes to understand how they learn best so they can communicate their needs effectively and maximize their growth. Many athletes won’t have a clue on their favorite way to learn, but this can be informative for them in their game and beyond their game.

Often, an athlete’s preferred learning style aligns with how they study or receive information in school. Helping athletes identify their learning style involves self-reflection and observation. Here’s how to guide them:

1. Relate it to School: Ask athletes how they prefer to study. For instance, do they remember information better by reading and taking notes (visual), listening to lectures or discussions (auditory), or engaging in hands-on activities like building models or working through problems step-by-step (kinesthetic)?
2. Observe Patterns: During practice, notice how they respond to instruction. Are they more engaged during demonstrations, verbal explanations, or physical drills?

To facilitate discovery, ask age-appropriate questions:

Ages 6-9:

• “Do you like it when I show you how to do something, or do you want to try it first?”
• “When you’re learning something new in school, do you like to look at pictures or have your teacher explain it?”
• “What helps you understand better: watching a video or playing a game about it?”

Ages 10-13:

• “When your teacher explains something, do you prefer when they show examples on the board, talk it through, or let you try it yourself?”
• “Do you feel like you learn more when you take notes, discuss it with friends, or do hands-on projects?”
• “If I give instructions, would you rather hear them, see them written down, or try it out while I’m explaining?”

Ages 14+:

• “When preparing for a test, do you rely more on re-reading notes, listening to study guides, or practicing problems?”
• “Do you find it easier to remember plays or strategies by watching game footage, talking about it, or walking through it?”
• “What makes a good practice session for you: detailed instructions, open discussions, or lots of drills?”

Encouraging athletes to reflect on these questions helps them pinpoint their learning style. Once identified, they can better advocate for what they need to succeed in their sport and beyond.

Meeting Athletes in Their Game

The initial stage of working with female athletes is about showing that you care enough to understand them. This involves understanding their unique learning styles as a female athlete. It also involves adjusting your coaching style to meet them where they are.

For instance, if an athlete is a visual learner but you are appeal to auditor learners because you like giving long verbal explanations, you will need to adapt your deliver to provide detailed demonstrations rather than long verbal explanations. This will ultimately build trust by prioritizing their learning preferences and providing consistent encouragement.

Once you’ve established rapport, you can begin to challenge them to step out of their comfort zones. For example, you might encourage a kinesthetic learner to incorporate more video analysis or an auditory learner to focus on drills without verbal cues. This gradual shift helps athletes become more adaptable and versatile.

Why This Matters for Female Athletes

Female athletes often operate with the principle “feel good to play good” rather than “play good to feel good.” They are more likely to thrive when they feel valued, connected and supported. Knowing that their coach understands and respects how they learn builds trust. A strong rapport fosters motivation and a willingness to push through challenges. When female athletes feel that their needs are prioritized, they become more confidence and perform better.

Coaching is about more than delivering instructions; it’s about building relationships. When you meet your athletes where they are and gradually guide them to expand their learning and communication styles, you set them up for success—not just in their sport but in life beyond the game.

If you enjoyed reading about the different learning styles of female athletes, you can read more blogs like this:

Coaching Female Athletes-The Art & The Science

The Top 3 Ways Female Athletes Differ from Males in Strength and Conditioning—What Every Coach Needs to Know

What Every Coach Needs to Know About the Female Athlete’s Hormonal Cycle

If you enjoyed this article and know other coaches and trainers who could benefit from the content in this blog, please share in your social media channels. When you share, female athletes benefit.

~ Julie Hatfield-Still

Julie is an Author, CEO and Coach. She is the President & Founder of the Non-Profit Beyond The Game Alliance where they offer a full suite of workshops for teams, coaches and parents. In addition to her work as a business consultant and coach of coaches, leaders and entrepreneurs.

Julie is a Speed Development Specialist and Inner-Game Coach in the college, high school an

d youth levels.

Visit Julie’s Author Page

Follow Julie on Facebook , Linkedin or Instagram

In female athletics (male too), errors, mistakes, and missteps are inevitable. For female athletes, the pressure to perform can sometimes feel overwhelming, leading to self-doubt when things don’t go as planned.

However, regaining confidence after a mistake is key to future success, both in sports and in life.

If you are a coach who values helping your female athletes in regaining her confidence after setbacks, this is for you!

Below are some strategies that can help female athletes rebuild their confidence and turn setbacks into stepping stones.

1. Encouraging Positive Self-Talk is important for regaining confidence

One of the most powerful tools for regaining confidence is positive self-talk. When an athlete makes a mistake, it’s common for them to get trapped in a negative mental loop.

Phrases like, “I’m not good enough,” or “I always mess up,” can dominate their thoughts.

Encourage female athletes to replace these with positive affirmations. Phrases like, “I can do this, I am willing to learn” or “I am strong & capable, I can grow from this” help shift focus from Critical to Creative.

The key is to remind them that mistakes do not define their abilities or potential.

2. Shift her Focus to Effort & Energy vs End-Result

It’s no secret, sports culture often glorifies outcomes—winning, scoring, or breaking records.

However, focusing solely on outcomes can create immense pressure and erode confidence. Encouraging female athletes to focus on effort, energy and improvement over the end-result helps them understand that mistakes are part of the process.

When athletes see value in hard work, even if it doesn’t immediately translate to success, they’ll be less likely to lose confidence after a mistake.

3. Normalize Mistakes outside of “the gameday” to start regaining her confidence

It’s important for coaches, teammates, and mentors to normalize mistakes as part of the learning process.

When female athletes see that even the best players make errors, they realize that perfection is not the goal—progress is.

Share stories of athletes who overcame mistakes and adversity to reach success. This helps foster a mindset where mistakes are not seen as failures but as opportunities for growth.

Get ‘reps in’ before game-day, so that when mistakes happen on game-day, it isn’t the first experience.

One of my favorite ways to normalize mistakes, is to create opportunities for them to fail. For example, the intention is for them to go or drill, till they FAIL. The “F” Word that scares them, now becomes the destination to reach.

4. Break the Cycle of Comparison

In a world of social media and constant comparison, female athletes may feel like they’re falling short compared to others, especially after making a mistake.

Breaking this cycle of comparison is crucial for confidence-building. Help athletes focus on their personal progress and achievements rather than constantly measuring themselves against others. Every athlete’s journey is different, and progress looks different for everyone.

Comparing ourselves is completely normal and to be expected, but when we can do it from a place of “If she can’t I CAN” vs “If she can, I can’t”, then we will win every time.

5. Encourage Growth & Gains

Cultivating a growth mindset is one of the most effective ways to help female athletes regain confidence.

A growth mindset sees challenges and mistakes as opportunities to improve, rather than as evidence of failure.

Athletes with this mindset are more likely to take risks, try new strategies, and ultimately improve. By encouraging a growth mindset, coaches and mentors can help athletes view mistakes as a natural part of their development.

When we focus on the growth and gains versus the lack and gaps, our athletes will bounce back quicker. It may take some reps, but you will start to see the change.

Conclusion

Helping female athletes regain confidence after a mistake is about more than just overcoming the moment—it’s about building resilience, self-awareness, and a growth mindset that will carry them through future challenges.

By fostering an environment that encourages positive self-talk, normalizes failure and mistakes and encourages athletes to focus on growth and gains versus lack and gaps, female athletes can turn setbacks into opportunities to grow stronger and more confident in their abilities.

In the end, I truly believe that mistakes are not roadblocks but small stepping stones to great successes, in sport and in life.

You can read my other blogs today too:

Coaching Female Athletes-The Art & Science

Coaching Girls Effectively-3 Tips

The Top 3 Ways Female Athletes Differ from Males in Strength and Conditioning—What Every Coach Needs to Know

What Every Coach Needs to Know About the Female Athlete’s Hormonal Cycle

If you enjoyed this article and know other coaches and trainers who could benefit from the content in this blog, please share in your social media channels. When you share, female athletes benefit.

Julie Hatfield-Still

Brand Executive for the IYCA.

Julie is an Author, CEO and Coach. She is the President & Founder of the Non-Profit Beyond The Game Alliance where they offer a full suite of workshops for teams, coaches and parents. In addition to her work as a business consultant and coach of coaches, leaders and entrepreneurs. Julie is a Speed Development Specialist and Inner-Game Coach in the college, high school and youth levels.

Visit Julie’s Author Page

Follow Julie on Facebook , Linkedin or Instagram

Coaching female athletes is both a science and an art. It requires understanding not only the physical and tactical aspects of sport but also the unique challenges and opportunities that female athletes face.

This delicate balance between technical coaching and emotional intelligence sets the foundation for successful female teams and individuals. Backed by compelling statistics and evidence, this blog will delve into what makes coaching female athletes distinctive and how coaches can optimize their approach for success.

Understanding the Unique Experience of Female Athletes

Female athletes often face a different set of expectations and pressures compared to their male counterparts. These differences can range from societal expectations about femininity to internal pressures around body image, performance, and confidence.

According to a NCAA study, female athletes tend to have higher academic engagement but also report more stress and anxiety than male athletes. Over 30% of female collegiate athletes reported feeling “overwhelmed” by balancing school and sports, while male athletes reported this stress at a lower rate of 20%. This highlights the importance of coaching strategies that incorporate a WHOLE-Athlete approach to training. Mind, body, spirit and sport.

The Coaching Approach: Nurturing Confidence and Competitiveness

One of the key elements in coaching female athletes is building confidence.

Studies indicate that women and girls, in general, are more likely to internalize mistakes and perceive failures as a reflection of their abilities, while male athletes often externalize setbacks as part of the competition.

A study published in the Journal of Applied Sport Psychology found that female athletes responded better to positive reinforcement and constructive feedback than overly critical or authoritarian styles of coaching. In fact, 94% of female athletes said they felt more motivated when their coaches emphasized encouragement over criticism.

This doesn’t mean that female athletes should be treated delicately.

In fact, many thrive in highly competitive environments. The art of coaching female athletes lies in balancing the intensity of competition with emotional intelligence. A survey by the Women’s Sports Foundation found that 71% of female athletes said that they responded best to coaches who fostered an environment of trust and open communication, rather than coaches who ruled through fear or authoritarianism.

Communication Is Key

Effective communication is essential in coaching female athletes. Research shows that women and girls tend to place a higher value on relationships and communication styles that emphasize collaboration.

A 2018 study from the Aspen Institute’s Project Play revealed that female athletes are more likely to stay engaged in sports when they feel a personal connection to their coaches. 83% of female high school athletes said they were more likely to continue in a sport if they felt their coach cared about them as a person. Coaches who take the time to connect with their athletes on a personal level and foster a supportive team culture can help retain talent and enhance performance.

Tailoring Training to Physiology

Female athletes’ physiological needs can also differ from those of male athletes, necessitating a more specialized approach to training. For example, female athletes are at higher risk for certain injuries, such as ACL tears, due to anatomical and hormonal factors. The National Institutes of Health (NIH) reports that female athletes are two to six times more likely than males to suffer from ACL injuries, especially in high-impact sports like soccer, basketball, and gymnastics.

Additionally, a study by the British Journal of Sports Medicine found that female athletes’ performance could be influenced by their menstrual cycle, with some phases of the cycle correlating with increased injury risk or reduced energy levels. Coaches who understand and take these physiological factors into account can better protect their athletes’ long-term health and optimize their training programs.

Conclusion: Fostering Success for Female Athletes

Coaching female athletes requires a nuanced approach that takes into account their psychological, emotional, and physiological needs.

Backed by statistics, successful coaching of female athletes involves building confidence, effective communication, understanding their unique physiological requirements, and fostering an environment of trust.

By doing so, coaches can help female athletes thrive not only in their sport but also in life.

Ultimately, the art of coaching female athletes is about much more than just the sport itself. It’s about creating a supportive, empowering environment where female athletes can develop as competitors and as individuals, with their unique needs and experiences fully understood and embraced.

Which is exactly why we have partnered with the Tucker Center for Research on Girls & Women in Sports to provide you with FREE Access to CoachingHER.

Coaching HER is a coaching resource that helps sport coaches of girls challenge the status quo and the taken-for-granted assumptions of what it means to coach girls.

Coaching HER tackles central and unaddressed issues which negatively impact girls’ and women’s performance, self-perceptions, sport choices, and experiences: coaches’ unconscious gender biases and stereotypes.

Julie Hatfield-Still

Brand Executive for the IYCA.

Julie is an Entrepreneur, CEO, Coach and Author. She is the President & Founder of the Non-Profit Beyond The Game Alliance. In addition to her work with athletes in the transition of sports to life ‘beyond the game’ Julie is a Speed Development specialist and inner-game coach from the college, high school and youth levels.

Follow Julie on Facebook , Linkedin or Instagram

There is nothing wrong with being strong- Check this video from Coach Mark Violet.

You can also Check out Coach Mark’s last Video Developing Muscular Speed Mark Violet

Let us know in the comments what you think about the concept of “Nothing Wrong with Being Strong”

Use the CODE: MVIOLET15 to get 15% off your entire cart at iyca.org/store.

About our Author: Mark Violet

Certified Strength Coach & Owner of Paideuo Power

Mark is a dedicated and highly skilled strength coach certified through the International Youth Conditioning Association (IYCA). As the proud owner of Paideuo Power, Mark has made it their mission to empower individuals of all ages and fitness levels to achieve their personal best.

With a philosophy rooted in the belief that “everyone is an athlete in life,” Mark specializes in developing customized training programs that cater not only to young athletes but also to adults seeking to enhance their strength, flexibility, and overall well-being. Mark understands that the demands of daily life require functional fitness and a strong, resilient body, and is passionate about helping clients unlock their full potential.

Mark is also the founder and CEO of Paideuo Power Ministries. A ministry dedicated to helping individuals become whole, mind, body and soul.

Coach Jim tells us to Ditch the line in Youth Sports if we want our athletes to get better.

If you are a youth sport coach, teaching skills… then take a listen to what he means by “Ditch the Line”

Jim Kielbaso

Jim Kielbaso is the President of the IYCA and Owner of Impact Sports Performance in Novi, MI. He has authored multiple books, articles and training products and has spoken at events around the world. He holds a BS in Exercise Science, an MS in Kinesiology and has gone through multiple certifications through the IYCA, NSCA, NASM and more. Jim is a former college strength & conditioning coach and has trained thousands of athletes at every level of competition. He runs a successful NFL Combine training program in Michigan and has been hired as a consultant for major sports programs like the University of Michigan Football Program and the University of Kentucky Basketball Program.

For more information on developing athletes, the IYCA Certified Athletic Development Specialist is the gold-standard certification for anyone working with athletes 6-18 years old.

The course materials were created by some of the most experienced and knowledgeable professionals in the industry, and the content is indisputably the most comprehensive of any certification related to athletic development. Learn more about the CADS certification here:

IYCA Zoom workshops bring the craft of coaching, science of sport, long term athlete development, psychology and nutritional principles to your business, organization, school or institution.

Our workshops are accessible education & resources for Sports & Governing Organizations, Institutions & Schools, and Sports Performance businesses.

Are you Interested in more information about our workshops?

Contact the IYCA at theiyca@gmail.com SUBJECT: WORKSHOPS

Below are the following topics we have available for Sport Coaches & Performance Coaches

For Sports Coaches:

If you are an association, organization or school that has sport coaches, these topics are for you and them. You can pick one workshop or a series of workshops to suit your needs. Plan on 60-90 minutes for all workshops. Email theiyca@gmail.com to pick and set your dates.

We do encourage a small financial contribution, but it isn’t mandatory to gain access to our experts and concepts.

Topic: Warm Up for Athletic Development

Participants will learn how to develop a warn-up routine that will help their athletes develop a more well rounded base of athleticism without taking time away from their sport practices

Topic: Long Term Athlete Development- Keeping them In the Game

Coaches will gain a comprehensive understand of long term athletic development , what is needed at each stage of development and will gain practical action steps for each stage of development.

Topic: 10 Ways to Improve Your S & C Program for your Team

Participants will gain practical, easy to implement ideas on how to improve their S & C programs alongside sport practice, school and technical skills.

Topic: The only three strategies your athletes will ever need to conquer the mental blocks

Coaches will be equipped with 3 strategies that their athletes can use to overcome mental blocks.

Topic: Face any situation with unshakable desire, belief, and focus

Coaches will acquire the tools to help their athletes ‘flip the switch’ in any situation.

Topic: The six tools you need in your mental toolbox as a coach and how to maximize their impact on your life.

Coaches will elevate their potential with 6 applicable tools to maximize their positive impact in their own lives and the lives of their athletes

Topic: Managing Behaviors in a Group or Team

Coaches will learn some practical skills and mindset for managing the different behaviors and juggling act that training a team can be.

Topic: Creating a Culture of Champions

Coaches will learn How to Set, Guide and Anchor Expectations for optimal behavior and performance

Topic: Speed Development-Acceleration

Participants will gain a thorough understanding of how to develop acceleration in athletes participating in all sports.

Topic: Sport Specific Agility Training

Coaches will learn how to create agility programs that are specific to their sport, but can also be used for multi-sport athletes. They will learn how to alter drills to make them more appropriate for different positions or sports.

EMAIL theiyca@gmail.com  SUBJECT: WORKSHOP to pick your workshop or workshop series for your organization. Suggestions welcomed!

For Sport Performance Businesses-Staff

If you are a business owner and/or performance coach, these topics may be for you and/or your staff. Plan on 60-90 minutes for all workshops. We do have marketing, sales and business strategy workshops that are not listed.

Email theiyca@gmail.com to pick and set your dates for your team of coaches.

Topic: Programming Curriculum for 6-9 yrs

Performance professionals will understand the specific needs as it relates to the age, and development and how to use a templating system to effective program for this age and development.

Topic: Programming Curriculum for 10-13 yrs

Performance professionals will understand the specific needs as it relates to the age, and development and how to use a templating system to effective program for this age and development.

Topic: Creating a Culture of Champions

Performance Professionals will learn How to Set, Guide and Anchor Expectations for optimal behavior and performance

Topic: Speed Development-Acceleration

Participants will gain a thorough understanding of how to develop acceleration in athletes participating in all sports.

Topic: Sport Specific Agility Training

Performance Professionals will learn how to create agility programs that are specific to sport, but can also be used for multi-sport athletes. They will learn how to alter drills to make them more appropriate for different positions or sports.

Topic: Improving your relationship with Sports Coaches

Performance Professionals will learn practical tips for improving their relationships with sport coaches in their community.

Topic: Understanding the Business of Strength & Conditioning

Performance Professionals will gain an understanding of main concepts involved in owning a private strength & conditioning facility. They will gain practical tips for how to improve their businesses.

Topic: Periodization for the HS sports team

Performance professionals will understand periodization as it pertains to the sport and how to program and design based on assessments, then determining how to decide which model is best to use.

Topic: Recovery and Regeneration for Sport

Performance Professionals will learn which methods of recovery work for the athlete and how to incorporate these methods within the program. And how to create buy in for athletes.

Topic: How to incorporate sports science into your company

Learn what technology is needed to produce quality assessment. Understand What level of knowledge you need to have to perform good scientific assessments and how do you use the information to build a program.

EMAIL theiyca@gmail.com  SUBJECT: WORKSHOP to pick your workshop or workshop series for your organization. Suggestions welcomed!

Nutrition: For Coaches & Athletes

Our nutritional topics are delivered by a Registered Dietician. We do ask for a small financial commitment from coaches & performance professionals but it’s not required for our nutritional seminars.

Topic: Hydration and Athletic Performance

Participants will be able to calculate how much fluid they need daily. Participants will be able to calculate how much fluid they need to drink before, during, and after athletic events. Participants will learn what fluids work for and against athletes.

Topic: Nutrient Timing

Participants will be able to identify the function of each of the macronutrients. Participants will learn the importance of nutrient timing in athletic performance. Participants will be able to create a healthy meal plan for themselves.

Topic: Healthy Eating for Busy Athletes

Participants will be able to identify healthy food choices vs. empty calories and how they impact athletic performance. Participants will learn quick and affordable healthy meal and snack options.

Topic: Are Supplements Necessary for All Athletes?

Participants will learn fact vs. fiction about popular supplements. Participants will be able to identify the different types of protein supplements.

Over the past couple decades, we have found ourselves in an exponential shift from developing total athletes to developing “specialist”.

Younger and younger it seems that kids are moving to being single-sport athletes and becoming specialists to particular a position. While this is not necessarily a problem, since many athletes might just enjoy that one sport, it has opened the door to a world of training toxicity and misinformation.

The world has become so engulfed in sport-specific training that we cold-shoulder total athletic development. It’s no wonder we are where we are now…an athletic community of exponential over-use injuries and young athletes who burn out before they even get to graduate high school.

Not to mention the toll it takes on the mental health of our young ones.

It’s long overdue that we get back to the roots of developing whole, well-rounded, athletes because the stats don’t lie. The better ATHLETE will make more plays. The better ATHLELTE receives more scholarship opportunities.  The better ATHLETE will be more equipped to succeed at the higher levels of competition.

So, let’s dive into the Athletic Development Pathway and discuss how each pillar affects the other and how growth in ALL areas is the real secret to unlocking your athlete’s potential.

Pillar 1: General Athleticism

This is really the base, or foundation, for all athletes. While I know we could sit here and name off a dozen or so traits that could fall under this category, I think it’s best to narrow it down to a handful that I am sure we can agree make up the dominating percentage of athleticism. Those traits are:

a. Coordination
b. Balance
c. Basic Movement Skill
d. Spatial Awareness
e. Body Control

Unfortunately, general athleticism seems to be one of the most overlooked training pillars. Typically swept under the rug by many due to its lack of intensity, or maybe it’s the simplicity, many think is below their capabilities.

Many younger athletes have become so “Sport Specific” with their training throughout the whole year that they seldom go back to basics and just work on being a better MOVER.

This is unfortunate because this is also one of the easiest pillars to improve! It can even be just a part of your warm-up. Some of my favorite things to add into a training session to work on general athleticism are skip variations, crawling, single-leg balance work, mutli-directional lunges, and even juggling.

Games such as Tail-Tag and Knee Tag are also great options when it comes to spatial awareness, body control, and basic movement skills!

The time spent on this pillar is very dependent on the age of your athletes (both biological age and training age). Athletes 8-12 years old should spend significantly more time here than most 15+ year old athletes, but they, too, should still be spending some time here.

It appears that general movement skills are easier to develop at younger ages, before movement patterns have been fully ingrained in an athlete’s nervous system. If this training is ignored for too long, especially in younger athletes, you end up closing a very important window in their development and lowering their overall performance potential.

Pillar 2: Strength, Speed, Fitness

The second stop on this journey through the Athletic Development Pathway is Strength, Speed, and Fitness. Just like General Athleticism, this CAN and SHOULD be trained throughout the entire year…yes even during the competition season.

Athletes who consistently train speed and strength through the year have a significantly higher performance ceiling than those who choose to focus purely on sport- skill and/or playing as many games as possible. Athletes who continuously work on their strength, speed, and fitness are also more likely to move on and succeed at the next level.

By increasing the strength, speed, and fitness of our athletes over time we help them kick down the door to improving their on-field performance by purely being more physically capable of doing more work than their opponents. This is the goal!

We want to create athletes who can practice harder, longer, and more often without breaking down, and this kind of work helps make that possible. We want our athletes to be stronger, more explosive, faster, more conditioned, and overall more prepared to dominate the task at hand than their opponents.

All things being equal, the correctly prepared athlete will beat the unprepared athlete.

Pillar 3: Skill Development

Pillar 3 is Skill Development, also known as sport practice. This, along with Pillar 5, has become the focus point of many athletes throughout their entire training year. This has caused many of the issues I pointed out earlier. Don’t get me wrong, skill development is SUPER important…I will never disagree with that. But when skill development starts to take precedence over the other 4 pillars all the time…well then there is an issue.

Here is what an Off-Season training program SHOULD look like for MOST athletes

Versus what you currently see with many Off-Season training programs:

Skill Development should be the biggest beneficiary from Pillars 1 and 2. As our athleticism, strength, speed, and fitness increase so does our ability to “dial in” and make corrections to much smaller details in sport skill training. As our skill development increases, so does the POTENTIAL for better On-Field Performance. Whether or not that potential is seized is largely dependent on our 4th Pillar.

Keep in mind that the amount of skill work needed will be determined by the current level of skill, the age of the athlete, and which sport is being played. For example, a 15-year-old athlete who is just picking up basketball will probably need more skill work than a 10-year-old off season football player. Sports like golf and tennis also lend themselves to performing more skill practice. The point is to not forgo Pillars 1 & 2 and spend all your time on Pillar 3.

Pillar 4:Mental Skills

One of the key determining factors on whether the growth in Pillars 1-3 will transfer to our 5th Pillar is number 4…Mental Skills.

In a perfect world, growth in the first three pillars would give us the confidence to perform and dominate our competition physically and mentally. Often, however, athletes will struggle in this area.

A lack of confidence or negative self-talk will drastically hinder an athlete’s ability to perform at their highest level. Therefore, it is important to work with your athletes and teach them to “Flip the Switch”. This means that, when the time comes and the game is on, they are out there with the highest confidence in themselves, their training, and the right mindset to DOMINATE.

Be mindful though, this is not the same for ALL athletes. While some may prefer to be “amped up” and vocal, others may respond better to a fun and light-hearted environment. Some may even prefer to be in their own space listening to some music or just enjoying the silence.

Recognizing and incorporating this practice into training will drastically help the athlete’s on-field performance become more and more
consistent.

Pillar 5:In Game Performance

As a coach, this is a very special pillar because we get to witness our athlete’s success and growth after all their hard work and time put into training. It is also where we will get a lot of feedback on what changed over the course of the training and what still needs work.

Do they need better body awareness?

More speed/agility?

More skill development?

More confidence?

Which pillar is lacking the most?

By breaking down their performance in their sport we can equip ourselves as coaches with the beginning knowledge for the next training focus. It is important to keep in mind that the prioritization of each pillar is fluid. It will change through the year depending on what is needed and where the athlete is in their calendar year.

Careful evaluation will help coaches decide which pillar requires the most attention.

Athletes who are in-season will not be spending as much time in Pillars 1 and 2 as off-season athletes but more so Pillars 3, 4, and 5…but it is important to still include some of 1 and 2.

The opposite is true for off-season athletes where more time/energy will be spent improving 1-3/4 and minimal of Pillar 5.

In conclusion, we can see how all five pillars work together in the pathway and how the improvement, or lack thereof, can affect the others.

The goal should be to grow each one every year which will lead to a significantly higher athletic potential, increased on-field performance, and likelihood of moving on to the next level.

-Cole Walderzak-BS, HSSCS, CSAS, CSCS

Cole is Director of Training for Impact Sports Performance-Brighton and Director of online training. Cole interned with Head Strength and Conditioning Coach, Jason Novak (who is now the Head Football Strength and Conditioning Coach at MSU) before interning at Total Performance Training Center in Wixom, MI with Jim Kielbaso.

For more information on developing athletes, the IYCA Certified Athletic Development Specialist is the gold-standard certification for anyone working with athletes 6-18 years old.

The course materials were created by some of the most experienced and knowledgeable professionals in the industry, and the content is indisputably the most comprehensive of any certification related to athletic development.  Learn more about the CADS certification here: