Speed Development of a Different Kind
When winter sets in, the challenge of maintaining or improving athletic performance often becomes daunting. Limited outdoor access and colder temperatures can make conventional speed drills less practical. Enter the medicine ball…
Unlock Explosive Speed with Medball Training This Winter
When winter sets in, the challenge of maintaining or improving athletic performance often becomes daunting. Limited outdoor access and colder temperatures can make conventional speed drills less practical. Enter the medicine ball: a versatile, space-efficient tool that can revolutionize your off-season training regimen. By incorporating medball exercises such as rotational throws, anti-rotation throws, overhead slams, and underhand scoops, you can develop explosive speed while building speed of a different kind. Let’s break down the benefits of each movement and how they contribute to upper body speed and power development.
The Medball Advantage
Medicine ball training integrates power, coordination, and core stability, all of which are critical components of speed. These dynamic movements mimic sport-specific actions and engage multiple muscle groups, allowing for efficient transfer to athletic performance. Medballs are also highly accessible, requiring minimal equipment and space—ideal for winter training indoors.
Rotational Throws: Building Torque for Speed
Rotational throws are a powerhouse exercise for developing rotational strength and power. By twisting through the torso and engaging the obliques, you enhance the ability to generate torque—a key contributor to sprinting and cutting speed.
How to Perform:
Stand perpendicular to a wall with the medball held at chest height.
Rotate your torso away from the wall, then explosively twist back, throwing the ball against the wall.
Catch the rebound and reset for the next throw.
Benefits:
Improves rotational power for sports requiring twisting and turning.
Enhances core strength and hip mobility.
Boosts reaction time and coordination.
Anti-Rotation Throws: Core Stability for Speed
Speed isn’t just about power—stability plays a crucial role in maintaining form and efficiency. Anti-rotation throws challenge the core to resist unwanted movement, improving balance and control.
How to Perform:
Anchor a band or partner to hold one end of the medball while you stand sideways.
Use a quick, controlled motion to throw the medball forward, ensuring your torso doesn’t twist excessively.
Return to the starting position under control.
Benefits:
Develops anti-rotational strength to counteract external forces during running.
Improves posture and alignment, critical for efficient sprint mechanics.
Enhances the transfer of force from the lower to upper body.
Overhead Slams: Power from the Ground Up
Overhead slams are a full-body exercise that emphasizes force production from the hips through the upper body. This movement mimics the explosive action of pushing off the ground during a sprint.
How to Perform:
Hold the medball overhead with arms extended.
Engage your core and hinge at the hips as you slam the ball forcefully into the ground.
Catch the ball on the rebound or reset for the next rep.
Benefits:
Builds explosive power in the posterior chain.
Reinforces hip extension, a key motion in sprinting.
Improves upper body strength and coordination.
Underhand Scoops: Vertical Power and Acceleration
Underhand scoops are a dynamic exercise for generating horizontal or rotational force, simulating the initial burst of acceleration in a sprint.
How to Perform:
Stand with the medball between your legs in a semi-squat position.
Explode upwards, scooping the ball forward and upward in an arc.
Catch or retrieve the ball and reset.
Benefits:
Enhances triple extension (hips, knees, and ankles), vital for sprint starts.
Builds lower-body power and explosiveness.
Improves hand-eye coordination and reaction time.
Winter Training Made Effective
Incorporating medball exercises into your winter training program ensures you’re not just maintaining your speed but actively enhancing it. These movements target the foundational elements of speed: power, stability, and coordination. Additionally, medball training is adaptable to various fitness levels, making it suitable for athletes across all disciplines.
Sample Medball Speed Circuit
Warm-Up: Dynamic stretches and light medball passes (5 minutes)
Rotational Throws: 3 sets of 8 reps per side
Anti-Rotation Throws: 3 sets of 10 reps per side
Overhead Slams: 3 sets of 12 reps
Underhand Scoops: 3 sets of 10 reps
Cool Down: Core stability holds and stretching (5 minutes)
Final Thoughts
Don’t let the winter months slow you down. With medball training, you can stay sharp, strong, and fast while training indoors. By focusing on these explosive and functional movements, you’ll hit the ground running when the season begins. Embrace the medball and take your speed to the next level!
Below is a video sample of a some great exercises to implement this winter to stay explosive in your upper body.
Rotational MB Exercises
If you’re interested, Higher Tactics offers lateral and linear speed programs that will incorporate all of these into elite speed development. Click here to access our free 14 day Speed & Strength Program
Hoping you stay warm and fast this winter,
Coach Ross
Cold-Weather Speed Development
When winter sets in, training outdoors becomes less appealing and often impractical. For youth athletes aiming to maintain or increase their speed, especially acceleration and change of direction, indoor training is the key to staying sharp. In this article, we’ll explore how to use drills and exercises to keep young athletes quick and agile, even in the coldest months.
When winter sets in, training outdoors becomes less appealing and often impractical. For youth athletes aiming to maintain or increase their speed, especially acceleration and change of direction, indoor training is the key to staying sharp. In this article, we’ll explore how to use drills and exercises—such as wall drills, falling starts, stairs, boxes, and indoor facilities like basketball courts and bleachers—to keep young athletes quick and agile, even in the coldest months.
Why Focus on Acceleration and Change of Direction?
Acceleration and change of direction (COD) are the most critical components of speed for youth athletes in sports like basketball, soccer, and football. While top-end speed is essential, most game situations require athletes to accelerate quickly or make sharp, reactive movements. Developing these skills in cold weather requires creativity and access to indoor resources.
Cold-Weather Speed Development: FOUR Key Strategies
1. Wall Drills for Acceleration Mechanics
Wall drills are excellent for reinforcing proper sprint mechanics and can be done in small indoor spaces. These drills focus on posture, force application, and hip mobility, all essential for explosive starts.
Example Drill: Wall Marches
Setup: Stand at a 45-degree angle to a wall, with hands placed shoulder-width apart on the wall for support.
Execution: Drive one knee up to a 90-degree angle while keeping the opposite leg extended. Alternate legs in a controlled march.
Coaching Points: Emphasize keeping the hips tall, maintaining dorsiflexion (toes up), and driving the knees powerfully. Progress to faster exchanges to mimic sprinting.
Here are some great progression technique videos that were built by a company Higher Tactics collaborates with for speed development:
Posture - https://www.youtube.com/watch?v=dKRbpBSec1M&list=PLKSCprFYJcL4tDd6Ag2GjLvTkdZJvQe1x&index=2
Reach & Drive - https://www.youtube.com/watch?v=CpskM7SupeQ&list=PLKSCprFYJcL4tDd6Ag2GjLvTkdZJvQe1x&index=4
Singles - https://www.youtube.com/watch?v=As-dNlyWBRQ&list=PLKSCprFYJcL4tDd6Ag2GjLvTkdZJvQe1x&index=3
Triples - https://www.youtube.com/watch?v=Cng7-2USYKE&list=PLKSCprFYJcL4tDd6Ag2GjLvTkdZJvQe1x&index=1
2. Positional Starts to Build Explosive Acceleration
Varying up your acceleration phase starts teaches athletes to generate force and transition into sprints effectively. They are simple, space-efficient, and simulate game-like acceleration demands.
Example Drill: Falling Sprint Starts
Setup: Stand tall, arms at your sides, and balance on the balls of your feet.
Execution: Lean forward until your body feels like it’s about to fall. Then, push hard off the ground with your lead leg and sprint forward for 5-10 yards.
Coaching Points: Focus on explosive first steps, keeping your torso forward and driving with your arms.
Here are some great progression technique videos that were built by a company Higher Tactics collaborates with for speed development:
Tall and Fall - https://www.youtube.com/watch?v=vVPptD2mKzk&list=PLKSCprFYJcL4tDd6Ag2GjLvTkdZJvQe1x&index=7
Prone Starts - https://www.youtube.com/watch?v=YQ3oQ8oFCiQ&list=PLKSCprFYJcL4tDd6Ag2GjLvTkdZJvQe1x&index=11
Kneeling Starts - https://www.youtube.com/watch?v=5KXN8fMoahI&list=PLKSCprFYJcL4tDd6Ag2GjLvTkdZJvQe1x&index=12
3. Box Drills for Explosiveness and Agility
Box drills help improve vertical and horizontal force production, essential for explosive acceleration and sharp COD.
Example Drill: Box Agility Drills
Setup: Get a box that’s 12-18 inches in height
Execution: Use quick feet and build off of the mechanics used in the wall drills to continue to be quick and powerful
Coaching Points: Focus on quick ground contact and powerful acceleration. Vary directions to simulate game scenarios.
Step On/Off - https://www.youtube.com/watch?v=BZVRPjajhUk
Scissor Run - https://www.youtube.com/watch?v=KG2HUcKtYTI
Ski Hop - https://www.youtube.com/watch?v=7YczofzlbkE
4. Maximizing Indoor Spaces: Basketball Courts and BLEACHERS
Indoor courts and bleachers offer plenty of room for multi-directional speed and agility work. These spaces allow athletes to replicate game movements while staying warm.
Example Drill: Incline Bleacher Sprints
Setup: Find bleachers in your local school
Execution: Sprint as fast as you can with varied step distances
Coaching Points: Don’t make this a conditioning drill! Walk down the steps, rest 1 minute, and go again!
This a great video showing all the variations you can use on bleachers
https://www.youtube.com/watch?v=ZSFmRAD7vCs
Conclusion
Winter weather doesn’t have to slow down your speed development. By using creative, indoor-friendly strategies like wall drills, falling starts, stairs, boxes, and basketball courts, youth athletes can continue to sharpen their acceleration and change of direction skills. These drills not only help maintain physical performance but also build mental toughness, setting athletes up for success when spring arrives.
If you’re interested, Higher Tactics offers lateral and linear speed programs that will incorporate all of these into elite speed development. Click here to access our free 14 day Speed & Strength Program
Hoping you stay warm and fast this winter,
Coach Ross
Speed Development 101
In Higher Tactics' Development 101 series, we break down the essential elements of speed development into manageable steps for athletes of all levels. This series focuses on the core aspects that transform raw potential into refined speed, helping athletes not only get faster but also stay faster.
In Higher Tactics' Development 101 series, we break down the essential elements of speed development into manageable steps for athletes of all levels. This series focuses on the core aspects that transform raw potential into refined speed, helping athletes not only get faster but also stay faster.
From understanding body positioning and movement patterns to integrating conditioning, recovery, and strength work, each installment builds on the last. With a focus on practical, science-backed methods, Development 101 guides athletes through training techniques that boost acceleration, maintain top-end speed, and enhance agility and endurance. Whether you're an athlete, parent, or coach, the series empowers you with the knowledge to maximize speed and build a well-rounded, resilient athlete.
As we look at the opportunity to build this even deeper we outlining each of these and go into them in detail with each upcoming week. Here are the the 5 phases that we will begin to break down in the weeks to come.
Phases of Speed Development
1. Acceleration-Initial speed requires generating quick force to overcome inertia. Drills should focus on explosive power, short-distance sprints, and technique to maximize the launch phase. Key exercises include sled pushes, bounds, and wall drills.
2. Top-End Speed-Once an athlete reaches maximum velocity, maintaining it is essential. This phase focuses on form, relaxation, and efficiency. Stride length and frequency are critical factors here, best trained through high-speed running and sprint float sprints.
3. Speed Endurance-Prolonging speed under fatigue differentiates elite performers. Repetitions of moderate-to-high intensity with minimal rest aid in building stamina without sacrificing speed. Effective drills include tempo runs, 150m sprints, and shuttle runs.
4. Strength and Power Foundation-Power training is a backbone for speed. Plyometrics, Olympic lifts, and strength training in the posterior chain (hamstrings, glutes) enhance muscle force and elasticity, leading to faster ground contact and stronger push-offs.
5. Agility and Coordination-Improving footwork, balance, and coordination ensures quicker transitions and sharper direction changes. Ladder drills, cone drills, and proprioceptive exercises help develop body awareness, which is crucial for all sports.
FIRST-STEP FUNDAMENTALS
Developing first-step speed and quickness in youth athletes is key to building a strong foundation for speed and agility. Here’s a six-step approach to help young athletes develop that crucial first burst of power. Here are some drills to incorporate. Do these AT LEAST TWICE A WEEK to maintain your residuals.
Wall Drill Holds: Have the athlete lean into a wall at a 45-degree angle with one knee lifted and toes dorsiflexed (pointed up). This simulates the forward lean needed for a powerful start.
Split Stance Holds: Position one foot slightly forward, knees bent, and weight distributed evenly. Hold this stance for 10-15 seconds to develop balance and core stability.
Single-Leg Balance Drills: Standing on one leg with a slight knee bend, practice balancing while reaching in different directions with the opposite foot. This drill builds stability in the hips and core. Do this barefoot to increase foot strength and toe splay.
Athletic Ready Position Drills: Practice moving from a standing position to a low, bent-knee, forward-leaning stance. Repeating this motion helps young athletes find their power position quickly.
Resistance Band Stance Training: Attach a resistance band around the waist and have athletes hold their stance against a slight backward pull. This helps them feel and maintain forward lean and body tension.
If you’re interested, Higher Tactics offers lateral and linear speed programs that will incorporate all of these into elite speed development. Click here to access our free 14 day Speed & Strength Program
Until next time,
Coach Ross
Train to Compete
In this progression, the "Train to Compete" phase is a crucial step for those who are ready to hone their abilities and transition into the high-stakes environment of competition. For parents and athletes alike, understanding what this stage entails can be transformative. Here, we'll break down what this period is, why it’s important, and how athletes can make the most of it with the support of their families.
We are going to wrap up this week with the last important portion of this Long-Term Athlete Development (LTAD) model that is designed to guide young athletes from foundational skills to elite-level performance over time.
In this progression, the "Train to Compete" phase is a crucial step for those who are ready to hone their abilities and transition into the high-stakes environment of competition. For parents and athletes alike, understanding what this stage entails can be transformative. Here, we'll break down what this period is, why it’s important, and how athletes can make the most of it with the support of their families.
What is the Train to Compete Phase?
This is where many of you find yourself when reading this article. "Train to Compete" phase is typically aimed at athletes in their mid-to-late teens (14-18 years old) who have chosen to specialize in a particular sport and are pursuing high-level competition. This stage is about refining specific skills, developing strategic thinking, and achieving peak physical conditioning.
In this stage, the focus shifts from skill acquisition and foundational training to optimizing performance and tactical understanding.
Why the Train to Compete Phase Matters
This phase is essential for athletes who have already mastered fundamental skills and are ready to step up to the next level. Here’s why it’s a pivotal point in an athlete’s development:
1. Specialized Skill Development: At this level, athletes refine advanced techniques that set them apart from competitors. They train to enhance their strengths and minimize weaknesses, becoming specialists in their roles.
2. Psychological Preparation: Competing at higher levels can be mentally challenging. In this phase, athletes learn to handle pressure, overcome setbacks, and develop the mental fortitude needed to compete effectively.
3. Physical Peak Conditioning: Elite competition demands peak physical fitness. Training during this phase is designed to maximize strength, speed, agility, and endurance specific to the athlete’s sport.
4. Building a Competitive Edge: The focus on strategy and tactical awareness means that athletes are not only physically prepared but also ready to outthink their opponents, giving them an edge in competition.
I want you to notice that only one of these has to do with the physicality of the sport you play. The remaining 3 are enveloped around the mental and physical fortitude of doing hard things between your ears and when no one else is looking.
If you find yourself in this stage, which of these are you doing well? Which of these do you need to do more of?
For Parents: Supporting Your Athlete
Parents play a crucial role in an athlete's journey, especially during the Train to Compete phase. Here are 4 ways you can offer valuable support:
1. Create a Positive Environment:High-level training and competition come with a unique set of pressures. Encourage your child to stay positive, learn from mistakes, and keep pushing forward.
Fire yourself as a coach. leverage coaches so you can be a better parent.
2. Encourage Healthy Habits: Athletes at this level often need more rest, balanced nutrition, and mental support. Help them prioritize these aspects by providing a stable routine and a healthy diet.
More is not better, better is better.
3. Stay Engaged, But Don’t Overwhelm: Show up to competitions, ask about their training, and listen to their thoughts about the sport, and allow for them to feel empowered to use their voice. Your role as a supportive figure can help them thrive without feeling overwhelmed.
We have two ears and one mouth for a reason. Spend more time being attentive instead of teaching. Listen more than you talk.
4. Recognize Their Hard Work: Athletes need to know that their efforts are valued. Recognizing their dedication, regardless of outcomes, builds their confidence and strengthens your relationship. The worst thing a young athlete recognizes from their support system is that they are loved more when they perform well. Love at all times, in every situation, even if you’re disappointed.
Reward effort over accomplishments. Love deeply despite or in light of their performance.
The Big Picture: Preparing for Lifelong Success
The Train to Compete phase in the LTAD model is about more than just short-term wins. It’s a preparation for a future in which athletes can achieve their potential, whether that’s competing professionally, earning a college scholarship, or simply excelling in their chosen sport.
By understanding the goals and requirements of this phase, athletes can thrive under high-stakes competition, build confidence, and develop lifelong skills in resilience, passion, and focus. For parents, being a supportive and informed partner in this journey can make all the difference. And for both athletes and parents, this period is a stepping stone toward realizing the fullest potential both in sports and beyond.
This approach prepares young athletes not only for competition but also for success in all aspects of life. In the words of many experienced coaches: "Train hard, compete harder, and remember—the journey shapes you just as much as the destination."
Long-Term Development
LTAD aims to foster lifelong fitness, not just short-term athletic success. Athletes who embrace the "Train to Train" philosophy learn habits that benefit them well into adulthood, emphasizing health, discipline, and a love for sport.
At Higher Tactics, we believe that development happens along a continuum of consistency and support. Outside of strength and conditioning but within sport, we fully support a model of Long-Term Athletic Development (LTAD) that guides athletes’ growth from foundational skill-building to peak performance.
It breaks down training into stages that align with athletes' physical and mental development. Early phases focus on general movement and strength, while later stages advance to sport-specific skills and competitive excellence. This approach helps reduce injury risk, fosters resilience, and builds a strong foundation for lifelong fitness. Parents and athletes can rely on LTAD to create balanced, sustainable paths to success in sports and overall health.
LTAD MODEL
Empowering Young Athletes: Why the “Train to Train” Phase Matters in Long-Term Athletic Development
As parents of aspiring athletes, it’s natural to want to see progress and success early on. However, real athletic excellence takes time, and that’s where Long-Term Athletic Development (LTAD) comes in.
Within this journey, the “Train to Train” stage (generally ages 12–16) is essential, focusing on building an athlete’s foundation for future success through balanced skill development and preparation.
The "Train to Train" phase emphasizes foundational athleticism rather than solely specializing in a sport. During this stage, young athletes develop key physical attributes like endurance, strength, and coordination while also focusing on technique and flexibility.
This balanced training not only builds a robust skill set but also helps protect young athletes from burnout and overuse injuries often seen in single-sport specialization.
Why Parents Should Embrace the “Train to Train” Stage
Building Athletic Versatility
Instead of narrowing focus too early, LTAD’s "Train to Train" stage provides a range of movement skills applicable to multiple sports, making kids more adaptable and resilient athletes. Speed and Agility drills like what Higher Tactics builds lends directly to this model. This diversity prevents overuse injuries common in sport-specific training and keeps young athletes engaged and excited about trying new activities. Novelty develops passion in this stage.
Focusing on Development, Not Results
In this phase, coaches prioritize technique, speed, effort, strength, and teachability over scores or rankings. The goal is to make training about progress rather than short-term wins. This mindset builds a strong foundation that positions young athletes to peak in their later years, when athletic performance and competition become more critical. Tangible and objectives measurements like performance testing and performance thresholds like what Higher Tactics’ assessments provide allow for a feedback loop that shows effort into a task or skill means progress and positive outcomes. Work ethics are what we ultimately want out of this stage.
Creating Lifelong Athletes
LTAD aims to foster lifelong fitness, not just short-term athletic success. Athletes who embrace the "Train to Train" philosophy learn habits that benefit them well into adulthood, emphasizing health, discipline, and a passion for sport and a discipline of development. The skills learned during this stage translate to a stronger, more motivated individual who can thrive in sports and life. This is why we are so passionate about what we do. Better athletes, citizens, parents, and contributors to the common good.
The "Train to Train" stage is about preparing athletes for a lifetime of achievement. Parents play a critical role in this development by supporting balanced, progressive training instead of an immediate focus on results. Let’s champion patience, perseverance, and preparation – the true building blocks of athletic excellence!
The Long Game
Sometimes things don’t have to be new and improved to be powerful and effective.
The Long Game to Greatness
These past two weeks I’ve talked a lot about the mindset and approach to Development, and although they are of vital PART OF THE PROCESS, developing and balancing discipline with passion are always a WORK IN PROGRESS. You will hear this said often in Higher Tactics, but there is plenty of room at the top, but not necessarily a place where you can sit down.
The previous conversations are what brings us to today. We will talk about what I believe is the cornerstone of our mission at Higher Tactics. Playing the Long Game towards Greatness vs. Shortcuts or BioHacking Success.
Even though we love cutting-edge-technology and new and revised methods, we understand one very important thing:
There are tried and true methods that support not only scientific research, but anecdotal evidence from the athletes Higher Tactics has worked with and coaches that we have collaborated with over the last 20 years.
Sometimes things don’t have to be new and improved to be powerful and effective.
In the development of a youth athlete, it is important to understand that ANY training modality whether it is sport, skill, strength, speed, agility, conditioning, etc is going to generate a change at the beginning.
But as the old adage says, “Use it or lose it…” This is where the scientific principle of Residual Training Effect comes into play. It’s the WHY behind how you help your athlete prepare and plan for the rigors of a full-season of multi-sport or specialized sports calendar.
Residual Training Effect refers to the lasting benefits or improvements your body retains from a specific type of skill or stressful event, even after you've stopped doing that said activity.
For example, if you do strength training for a few weeks, your body doesn't immediately lose all the strength you've gained when you switch to a different type of training. Instead, those strength gains can stick around for a while, which is useful when you're focusing on different goals, like endurance or speed.
These effects can last for days or weeks, depending on the type of training and how intense it is. The idea is to manage these residual effects so you can plan your training and workout sessions more effectively and keep progressing toward your goals.
Here is the table that was developed by Russian performance coaches Bondarchuk, Issurin & Kaverin in 1985. That was 40 years ago. I told you, TRIED and TRUE. Not always new and improved.
To briefly explain this Residual Training Effect infographic, each one of these qualities has a “shelf-life” before they start to decrease in their potential. The column on the left with icons represents the qualities that are important to performance. The column on the right represents the days (+ or -) that your athlete can maintain their current quality WITHOUT any further training of that quality BEFORE it begins to decrease from its current “potential”.
This should bring about questions that Higher Tactics seeks to test and teach for athletes, parents, and coaches.
What is my potential in each of these qualities?
This is why Higher Tactics does cutting-edge tests and sports-specific assessments so that assets and liabilities can be identified for each individual athlete we work with. There is a cliche’ saying that is still true which states “If you’re not assessing, you’re just guessing.” It is important to know where you are so can get to where you want to go right?
how can i ensure that i don’t lose these qualities that i trained so hard for?
This is where the secret sauce is for great sports and performance coaches. To discover the answer to that question, you’ll have to read Part 2 to discover what Long-Term Development looks like for athletes and what Higher Tactics approach is. Thanks for tuning in!
The Power of Passion
PASSION and the pursuit of greatness is the most powerful ingredient in the performance recipe, by far the most impactful variable in solving the equation of success.
Last week I presented the juxtaposition of what Discipline is, and what it can do if we place too much emphasis on it as coaches, athletes, and parents.
Today I want to introduce you to one of Higher Tactics’ 7 Truths (more on that later) that we adhere to in the development of any human we work with. The Truth that we are going to cover today in Development 101 is:
Passion outlasts Discipline
It’s my professional opinion and personal experience that discipline shouldn’t be the destination. It’s not the goal of strength and conditioning or sports. It’s a variable in the equation, but it isn’t evident in the a long-term solution. It’s never the definition of success. Not even in life.
However, PASSION and the pursuit of greatness is the most powerful ingredient in the performance recipe, by far the most impactful variable in solving the equation of success. From what I’ve observed over 25 years, PASSION is what the most dedicated athletes possess above anything else. Passion is the only thing that allows anyone to be consistent over decades, and to leave a legacy in their pursuits. Passion not only serves you well, but it attracts great teammates and willing coaches to work with you. Passion is the outcome and is worth the pursuit.
When you look under the hood, and when you really drill down to what makes GOATS develop horns and hooves in their sport it’s the possession of passion. It is their willingness to kindle and foster an enduring embrace of the process and love of the game that separates them from everyone else.
Discipline was defined last week as To do something unpopular, uncomfortable, and inconvenient in a controlled and/or habitual practice.
Conversely, passion is really hard to define, at sometimes even harder to differentiate from discipline.
I think it’s best understood by looking at these four synonyms. These could be the pillars of developing passion and encapsulate the outcome of this powerful quality:
Fervor: A warm and steady emotion towards a subject or endeavor.
Ardor: Energizing and excited feelings likely to be short-lived in the pursuit of a person or thing.
Enthusiasm: Eager interest, curiosity, and gratitude in one’s current situation.
Zeal: Energetic and unswerving pursuit of an aim or devotion to a cause.
Passion is both long and short. It’s both dedicated and excited. Passionate athletes do hard things, but they use the fuel of gratitude and the vehicle of anticipation to drive their habits and practices.
As discipline is developed, passion has to be fostered and cared for or it will become something that is lost as you as an athlete jump levels. There is more pressure, there are more expectations, and there are more chances to fail.
Discipline might get you to the top, but passion is what keeps you there for the long haul.
The hard thing is that discipline and passion often look alike. Disciplined people can be passionate at times, and passionate people can lack disciplines as they’re growing and developing.
So how do we tell them apart? How do you as an athlete determine whether or not you have a discipline as a result of passion or vice versa? How do us as parents and coaches know if we are encouraging passion or inciting disciplines in these youth?
The first thing I would direct you to do is ask if you feel any of the synonyms that define passion. Parents and coaches, assess these qualities in your athletes.
Do you consistently feel enthusiastic about practice and the opportunity to get better?
Do you display zeal when headed to a hard training session where your talents and abilities will be tested?
Are you fervent about your sport, especially after failure or disappointment?
Does ardor invoke others to tell you to calm down, “it’s just a game”?
The real test is longevity and this quality called “long-suffering”. Believe it or not, the word passion and its etymology includes the process of suffering.
Passionate people will suffer because they love something. The fruit of passion bleeds into the choices we make in other areas of life and what we are willing to sacrifice with joy.
Unfortunately and thankfully, passion is not something that reveals itself initially, but it grows and blossoms at the highest levels eventually. By sheer definition, passion grows stronger with time and isn’t fully realized until later.
So, to close I want to encourage you with a couple of things. Parents and coaches, please don’t stop encouraging the right habits and practices. They are vital to see not just success in sport, but societal improvements. Athletes don’t disdain disciplines in light of your passion. Understand that the best people in your life are focused on the cultivation of your PASSION.
We want you to love the achievements, we desire for you to achieve greatness, but we hope that you learn that the best things in life incite feelings of ardor, zeal, fervor, and enthusiasm.
Almost always the things you want most cost a little more than you want to pay.
When asked, you’d do it all over again. You’d suffer willingly for the great relationships and the intangible lessons you’ve learned.
In the end, we pray that as you reach the pinnacle of your pursuits, you reflect back and see that it was all worth it.
WHY? because it’s not just a discipline or even your identity, but it’s now part of who you are and it’s became your passion.
passion outlasts discipline
The Dichotomy of Discipline
There’s nothing wrong with the practice of discipline, it’s just a misunderstood concept with some misplaced emphasis in the sports we play.
Development 101: DISCIPLINE
As a strength coach and sports scientist that’s worked with everyone from the Captain America kind of Special Forces soldiers to #1 Overall draft picks in professional sports, everybody wants to know one question:
“Coach Ross, what do the most elite athletes in the world do on a day-to-day basis?”
There’s not one person that doesn’t ask about “A Day in the Life of…” (fill in the blank with your favorite athlete).
It’s fascinating to see what makes them great isn’t it?
The real concept they’re asking about comes down to one super cliche and ultimately complicated word. D-I-S-C-I-P-L-I-N-E. This obsession with what the best do and how they do it is often whittled down into a category of habits and practices the world calls Disciplines.
For evidence, we are mesmerized by legendary stories of Kobe’s “discipline” of getting up at 3 in the morning to practice. We are blown away after listening to unfathomable tales of Kenyans “discipline” of running barefoot and then winning the biggest endurance races in the world. There is not an athlete in any sport that didn’t practice other-worldly “discipline” and overcome crazy circumstances to get GOAT status.
The Infamous Mamba Mentality
So you might be asking “Wait…There’s something wrong with exercising and practicing discipline?”
Please hear me throughout this post: There’s nothing wrong with the practice of discipline, it’s just a misunderstood concept with some misplaced emphasis in the sports we play. Let’s break down what the word means and why it needs further exploration…
DISCIPLINE by the simplest definition for me is this:
To do something unpopular, uncomfortable, and inconvenient in a controlled and/or habitual practice.
Coaches and parents are mesmerized by this definition. We love our kids and the athletes we work with to display these qualities. We reward and appreciate those that don’t care about what others think of them, take a unique approach to challenges, and don’t get caught up in how hard or how long it takes to master something.
Discipline is a valuable thing. It’s how all of us have sustained some sort of success in our lives.
However, I’ve found that underneath the shiny value of discipline is often-times a mental state that is dangerous for young athletes as they develop. They tend to operate with a fear of failure, have over-emphasized values towards winning in their sport, and allow their entire identity to be wrapped up in one or more sports. They have a myopic view of what it takes to be great in life.
This approach to building discipline coupled with improper rewards or reinforcement from coaches and parents leads to burnout, frustration, and a disdain for anything and anyone that is involved in the development of the athlete’s “discipline”.
These cultures then reinforce that athletes are only loved when they display the proper disciplines in their sport, and only accepted as great when they win or achieve statistical prowess over others.
For every Kobe at the top I can tell you about 99 young adults that want nothing to do with the sport they played and the people that pushed them. That is not the desired outcome of athletic discipline.
This lifestyle of performance that a majority of coaches overlook and most parents wrestle with is challenging to diagnose. To be honest, I’ve been there personally and I’ve dealt with it everywhere I’ve coached.
It takes an honest look at the culture they’re in and constant evaluation of the “why” behind what they do.
Most times, athletes display discipline as a badge of honor and the cross they bear to become successful, sometimes to their demise. But don’t just take my word for it…
*Below is a link to an article I had read when it came out about a young woman on the Maryland Lacrosse team that talks about her journey and her struggle with success on the field and the pressures of playing at a Division I level. It’s worth your time and it’s extremely POWERFUL!*
After reading this, there are a ton of things to take away from it, but I feel that there are even more questions that most of us have as athletes, coaches, and parents.
So, I have some really great self-assessment inquiries I’ve used for a long time that you can ask yourself as an athlete in your current situation. Parents and coaches, you can evaluate and create a dialogue with your kids as well.
These questions are not meant to diagnose or give prescription to anxiety, depression, burnout, etc, but I believe it will give you great perspective on where you’re at in your Development of Discipline with the sports you play.
The timelines for these questions I think are important at the onset, halfway, and at the conclusion of a sports season. So if you play 3 sports, that’s just 9 times a year!
How are you feeling physically during training or competition? Have you noticed any unusual fatigue or soreness that doesn’t go away, or are you stronger than ever?
How motivated do you feel to train or compete right now? Do you feel excited or dread the thought of it?
Are you enjoying your sport as much as you used to?
How well are you sleeping? Do you feel well-rested when you wake up?
Do you feel anxious or overwhelmed thinking about your next game, match, or competition, or does the anticipation of competing make you smile?
How connected do you feel with your coaches and teammates?
Are you still finding time for things you enjoy outside of your sport?
Does playing and competing in sports feel like it’s part of your purpose or does it seem more like a duty or an obligation right now?
Can you recall the last time you felt truly passionate or inspired by your sport and the people involved in it?
What happened to incite that passion? What did that feel like to be so inspired?
The answers to these questions can give you great perspective if you respond to them honestly. If I’m transparent, there were times as an athlete and are times even today as a coach and parent that I feel the high and low’s of all of these questions.
I could answer on both sides of the spectrum depending on the day. The choice I make that I encourage you in is to continue to evaluate how you feel daily, and make sure that you don’t ignore things that persist. An acute feeling can turn into a chronic one if you don’t connect with others and dialogue candidly with yourself.
In closing, it is my goal to show you that there is a Higher Way to develop discipline, so stay tuned for next week’s installment of Development 101.
