3. Culture why is it so
important?
Every time we have failed as a program it
was because of culture.
Regardless of the talent of the team…. culture is
why we failed.
LET ME MAKE THIS CLEAR THAT IS MY FAULT/
FAILURE NOT THEIRS
We control the culture of our teams
4. What is a championship
culture?
Is a culture that breads success
What factors are important to performing at a
high level? – factors that affect performance?
5. Components of a
championship culture
Character
Mentality
Passion
The Fan
Practice
The Person
Lifestyle Issues
7. What are the components
of a Champion of
Character *(NAIA)
Integrity
Servant Leadership
Responsibility
Respect
Sportsmanship
8. Why are these
components important
Integrity
Knowing and doing what is right
Servant Leadership
Serving the good of the team
Responsibility
Doing your part to contribute to the team
Respect
Treat others how you want to be treated
Sportsmanship
Bringing your best to every competition
10. Mentality – “ The Grind”
“The art of the hero is not
about being brave but it is about
being so competent there is no
need to be brave”
We discuss working hard so that we are over prepared
11. Mentality – Central
Governor Model
Understanding how much the mind plays in
successful running
Introduced by Tim Noakes in the 2000’s
Traditional Catastrophic approach is likely false
Traditional fatigue by products don’t directly
cause fatigue
“Fatigue is a Brain-Derived Emotion” (Noakes
2012)
12. Example’s
When you exercise and your body heats up your
brain shuts down exercise or slows you down
before your body gets to a dangerous heat level.
The athlete who PR’s and says that it was the
easiest race they have ever ran.
13. Mental Toughness
Workouts
Long Runs
The ability to stay focused for an extended period
of time
Mystery workouts
Do not tell them workout up front
They only know what’s next after the previous
interval
Surprise Workouts
Cut warmup short
Last Minute Changes
Unexpected workout that day
15. Passion
Bring your A game everyday
Be ready for practice!
Never bring outside emotions into practice
Be interested in their life outside of running
Fine arts, work, family life, grad school, finals
You should BE A FAN of the Sport!
16. The Name Game
Say an athletes name everyday
Try this!
They give you 1-2 hours of your time try to spend 20
seconds saying name and asking them one
question
“ Hey Mark! How is work treating you?
“Hey Josh! How did you math test go?
18. Love the Sport
Track Watch Parties
Track is expensive to watch and not main stream
You don’t see it everyday on TV
Have a Pizza Party and Watch whatever big meet is
on
Have everyone pick a favorite professional
athlete.
Create a questionnaire
19. Athletes Name:_______________ Athlete Hometown/Country:________
Athlete Age:_____
Major Victories/Medals:
What are their main events?
What is their racing style?
What is your favorite race for that athlete?
What is the athletes background?
What college did the athlete go to?
Favorite Professional Track Athlete
21. Practice
Organized
Have a reason
Explain the reason
Keep it simple – 5 min rule
Put your phone away
Always be ON
Deliberate Practice
22. Team Communication
Communication is key
As coaches we emphasize the importance of
communicating
Comfortable correcting each other
Doing exercise right
Not skipping
Comfortable talking with coaches staff
Injuries/Pain
Asking questions
23. After Practice
The importance of friendship and recovery
Practice should end together
Studies show that Laughing and Spending time
with Family or Friends decreases perceived
fatigue (Magness)
Helps Low Cortisol(stress) levels
27. Lifestyle Issues
The outside factors that
contribute to an Athletes
Performance
Sleep
Nutrition
Stress
Outside Activity Levels
28. Sleep
8 to 10hrs – we already knew this
But why…..because of two hormones that a
linked to our appetite and hunger!
Ghrelin and Leptin – accelerator and brake
Ghrelin – hormone released by the stomach that
affects appetite (accelerator)
Leptin – a hormone that is thought to suppress
appetite and speed up metabolism (brakes)
4-6hrs of sleep a night results in 14.9% increase in
Ghrelin production and 15.5% lower levels of
Leptin
29. Sleep = Recovery
Aids in muscle Recovery
Lack off = Loss of mental concentration
Release of Growth Hormone
Recovery, Mental Focus, Hormone Balance = Great
Performance!!
30. Nutrition
We are in a crisis in America
Eating More and Being Less Active
Spend time in practice talking about nutrition
Try to have healthier team meals!
Recommended Reading on Nutrition – for you!
Lore of Nutrition - Tim Noakes
The Story of the Human Body – Daniel Liebermann
31. Nutrition
Basic Nutrition information I share with the team
The six groups of nutrients found in our food are
Carbohydrates
Fats & oils
Proteins
Vitamins
Minerals
Water
32. Recommended Daily Amount
• 3-4 Servings of Fruit Daily
• Essential Carbohydrates
• Essential Vitamins
• Essential Minerals
• Small amounts of protein
• 5-7 Servings of Vegetables Daily
• Essential Carbohydrates
• Essential Vitamins
• Essential Minerals
• Small amounts of protein
• 2-4 Servings of Protein Daily
• Essential Fats
• Large Amounts of Protein
• 3 Servings of Whole Grains Daily
• Carbohydrates
• Fiber
33. How do we apply this?
What is a Servings size?
Fruit = 1 fruit.. I.E. whole apple
Vegetable =1/2 cup of solid vegetables (corn,
green beans, broccoli)
Salads = 1 Cup (Dark Greens)
Protein = Size of 1 palm
Whole Grain = Judgment call/ 1 slice
34. Eat more, Eat Less
Aim for 5-6 meals daily
Why? To maintain blood sugar levels without spikes
Prevent metabolism from slowing
Make meals similar in size
Why? Keeps you full, no need to pig out at single
meal.
Eat more often but eat less at individual meals
37. Team Goals/ Individual
Goals
Setting team goals based around these areas not
around performance goals.
We don’t set goals based on
finishes/times/performances
Focus on growing in these areas will help you
grow as an athlete
Character
Mentality
Practice
Lifestyle Issues