Be an Elite Coach, Build Elite Athletes

Things to develop your coaching and have a greater impact on your athletes. You define what your “elite” is!

By Isaac Leung, Athletic Skills

Hey reader,

Many coaches I speak to work with athletes or children on an evening where they would have had a busy day at school or college and now you want their full attention to learn and develop in your training.

So how are they arriving to the session? When was the last time they ate? Have they drank enough water and have they brought any for the session? Do they have have a snack to keep energy levels up through the session?

Simple things that can have a big impact on development and I don’t see enough players doing this or coaches guiding them to do so.

So here is why you need to start to think how you can impact how they arrive for their session.

This will not only benefit their development but benefit your coaching as you will get more out of those you are training.

When young athletes arrive for evening training sessions, especially those involved in recreational sports, their readiness can significantly impact their performance and overall development. For many of these youngsters, getting to training after a long day at school or various activities can leave them feeling less prepared than they could be. As a coach, encouraging them to arrive well-fuelled, hydrated, and energised is essential—not just for performance, but also for instilling good habits that will benefit them in the long run. Here’s how you can guide your athletes on the essentials of pre-training preparation.

The Importance of Fueling for Evening Training

Nutrition plays a critical role in athletic performance. For evening sessions, particularly after a full day of school, energy levels can dip, affecting focus, strength, and endurance. Athletes who arrive under-fuelled may find it challenging to concentrate or perform at their best.

Why Fueling Matters:

• Sustains Energy: A well-timed snack can help prevent energy crashes, keeping athletes alert and ready throughout training.

• Supports Recovery: Proper pre-training nutrition aids muscle recovery, reducing fatigue after training.

• Boosts Focus: Maintaining balanced blood sugar levels helps young athletes stay sharp and engaged, essential for skill development.

Did you know? Studies indicate that athletes who fuel appropriately can enhance their endurance by up to 30%, making pre-training snacks a game-changer!

Coach’s Pre-Training Routine: Encouraging Athletes to Arrive Prepared

For youth athletes, implementing a quick “fuel check” before training can help cultivate good habits. Consider integrating these reminders into your coaching routine:

1. Bring a Snack: Encourage athletes to pack a small, carbohydrate-rich snack to consume about an hour before training. Here are some great options:

   • Bananas: Easy to digest and rich in potassium.

   • Granola Bars: A quick source of energy that won’t weigh them down.

   • Apple Slices with Peanut Butter: A tasty combination of carbohydrates and protein for sustained energy.

2. Hydrate, Hydrate, Hydrate: Hydration is vital but often overlooked. Dehydrated athletes risk cramps, fatigue, and diminished performance. Remind them to bring a water bottle and sip water consistently throughout the session.

3. Check Pre-Session Fueling: At the start of training, ask simple questions like, “Did you have a snack?” or “Have you had water today?” This quick check-in serves as both a reminder and a cue for developing healthy habits.

Coach’s Tip: Positive Reinforcement

Recognise athletes who arrive prepared; it reinforces these good habits and encourages others to follow suit. A simple, “Well done for bringing your water today!” or “Great choice of snack!” can make a significant difference.

Making Hydration a Priority

For evening sessions, staying hydrated is crucial, especially after a busy day. Not only does it impact performance, but hydration is also essential for cognitive function, muscle recovery, and endurance.

Ideas for Hydration Encouragement:

• Water Breaks: Schedule regular water breaks to promote consistent hydration, particularly during intense drills or competitive scenarios.

• Encourage Electrolytes: For more intense training, suggest low-sugar sports drinks or electrolyte tablets. These can help replenish lost minerals and keep athletes feeling strong.

How to Incorporate Fueling and Hydration Tips into Your Coaching

1. Pre-Training Reminders: Consider sending a quick text or email reminder the day before, prompting athletes and their parents to think about what snacks and hydration options they’ll bring. A simple message like, “Don’t forget to fuel up and bring your water!” sets a positive tone for the session.

2. Incorporate a Pre-Session Routine: During warm-ups, take a moment to ask athletes how they’re feeling and if they’re prepared. This creates a culture of readiness and reinforces the importance of proper fueling.

3. Provide a Snack and Water Guide: Share a list of recommended snacks and hydration tips to help athletes make informed choices. For instance:

   • Recommended Snacks: Fruit, yogurt, nuts, rice cakes, protein bars

   • Hydration Tips: Drink water consistently throughout the day, avoid sugary drinks, and always bring a full water bottle to each session.

Coach’s Success Story

“Since I started encouraging my players to arrive fuelled and hydrated, I’ve noticed a significant improvement in their energy levels and engagement. One athlete who often felt tired during evening sessions began bringing a banana or a granola bar, and it made such a difference! Now, more athletes are following suit, and our training sessions are more focused and productive overall.” — Coach Ryan, Youth Football

Quick Wins for Athletes: Why Fueling is Worth It

When young athletes see immediate results, they’re more likely to stick with these habits. Here’s what they can expect:

• More Energy, Better Endurance: They’ll feel stronger throughout the entire session.

• Faster Recovery: Less post-training fatigue means they’re ready for the next practice sooner.

• Sharper Focus: Feeling fuelled and hydrated can enhance decision-making and skill execution.

Ready to Fuel Up Your Team? Let’s Talk!

Ensuring your athletes arrive fuelled and hydrated is one of the simplest ways to help them perform at their best. If you’d like additional tips or have questions about guiding your athletes’ nutrition and hydration, just reply to this email—I’m here to help you set every athlete up for success!

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