According to most expert sports scientists and coaches, athletes must be prepared properly to be successful. This holds true in all areas of life.


Success typically comes to those who are best prepared.


Preparation requires goal setting, evaluation (you must first know where you are before you can figure out how to get where you want to go), and planning. Once the planning is done, it is time for execution.


Physical preparation consists of physical fitness specific to athletic performance.


When engaging in the preparation process, remember that even the best laid plans, when executed, will have some setbacks and temporary defeats. That is simply a sign that some adjustments need to be made to the plans. Just stick to your goals, and re-work your plans.


Never lose sight of the goal, and never forget where you were when you started. Also never forget those who helped you along your way as you prepared for success. (All of the information provided here is a result of setting goals, self-evaluation, peer-evaluation, planning, and execution. Finish First Sports Performance would not be where it is today without the help of other coaches, teachers, and specialists along the way.)

The Three Keys to Sports Success:

1. Physical Preparation (Physical Fitness, Sports Nutrition, Sleep, Sports Massage)
2. Mental Preparation (Mental Toughness, Goal Setting, Visualization, Motivation, Arousal, Relaxation and Energization, Attention, Stress Management, Self Confidence)
3. Tactical/Technical Preparation (Sport strategy, Techniques, Methods, Position Specific Skills)

An athletic performance coach is responsible for assisting with the physical preparation of the athlete, specifically with the physical fitness and sports training element. Some performance coaches may even have extra education and certificates/licensure in sports nutrition or sports massage.


The expert counsel of a medical doctor should be sought for sleep education (many high-level sports performance coaches consult with sleep doctors to better serve the needs of the athletes) or counseling should there be an issue with getting sufficient sleep for optimal recovery from physical fitness workouts, including games or practice sessions.


By definition, physical preparation is any type of training that addresses the physical elements (physical fitness) of sports such as mobility, flexibility, strength, speed, power, acceleration, deceleration, dynamic vision, reaction time, and sports nutrition. All of these elements need to be addressed to help best prepare an athlete or team for successful sports competition.

"Success Goes To Those Who Are Most Prepared. Success Goes To the One with Superior Forces At The Point Of Contact" -Sun Tzu, Art of War

Mental Preparation is best covered by a sports psychologist, but may be addressed by a sports coach or performance coach who has specific schooling in this area. Mental preparation strategies can be executed in each performance training session, as well as practices and scrimmage competitions. Mental preparation techniques are used by all of the best athletes in the world.


Mental preparation strategies can be executed in each performance training session, as well as practices and scrimmage competitions. Mental preparation techniques are used by all of the best athletes in the world.


Tactical/Technical Preparation should be addressed by the sports coach or coaches. The coach will instruct the athlete on position specific skills, teambuilding, and systems specific to the sport. Strategies for winning will also be taught. In some training systems, the most experienced coaches work with the youngest athletes to assure the proper skill and athletic development.


Years of research, working with other coaches, consulting with medical and rehabilitation specialists, and experience coaching athletes has given us the knowledge needed to create effective performance training programs.


Although the methods and scientific basis for advanced performance training may be complicated, we always keep the main goals of the training programs consistent. There may be athlete-specific goals that are also incorporated into the program, but, as a general rule, we use the following seven goals when creating programs:

Physical Fitness and Sports Training Program Goals:

1. Establish a Routine-Make Exercise a Habit.
   A successful athlete makes conditioning part of the daily routine...year-round. High level high school and ALL college athletes do a physical fitness training routine on a year-round basis.
2. Prevent Injury through Training.
   A well conditioned athlete is less likely to be injured, and if injured, recovers more quickly. Attention to balanced total body training, specific conditioning, physical fitness and training to address the most common injuries in the specific sport will help reduce the athlete's risk of injury.
3. Improve Work Capacity (physical fitness conditioning).
   A well-conditioned athlete handles high quality work and recovers quickly. The physical conditioning (energy system development) needs of each sport need to be determined-and then addressed in the training sessions and overall training plan. It should be the goal of each athlete to finish the match/game as hard as they began, while exerting 100% effort the entire duration.
4. Improve "Core Strength."
   A well-conditioned athlete has the low back, abdominal, and hip area (core) strength to transfer the force generated by the legs to the upper body. Most sports require a huge hip power transfer in different planes of motion (straight ahead, side to side, rotation, chopping, etc.).
5. Develop Balanced Muscular Strength, Speed, Endurance, and Power.
   A well-conditioned athlete trains the total body for strength, speed, power, and endurance. Movements in most sports occur in all planes; there can be double leg and single leg movements, etc., so it is important to train accordingly. Athletes must be balanced to help prevent injury and maximize physical fitness.
6. Develop Sport Specific Speed, Strength and Power.
   A well-conditioned athlete reacts quickly to accelerate, decelerate and stop under control. An athlete who can decelerate, stop, change direction and re-accelerate has an advantage over their opponents. One way to train for this is by using plyometrics. Plyometrics are important for development of power and power endurance, but a base of speed and power training must be established prior to engaging in a rigorous plyometric routine. Power endurance training helps the athlete train to be as explosive in the last minute as he/she was in the first minute.
7. Maximize Potential.
   A well-conditioned athlete understands his/her strengths and limitations and how to work with them. Knowing your strengths and weaknesses helps you focus your efforts in training, and make adjustments in your training.
   Adapted from Tim Lang, DePaul University

The main goal of the performance coach is to help the athletes/team prepare to win.


You will not be a successful athlete without proper preparation.


It takes hard work and time to properly prepare. As an athlete, you must be preparing in all three key areas, or you will not be performing at your highest level.


Playing volleyball or basketball on a year-round basis is great for addressing the tactical/technical element, but what are you doing to address your specific physical fitness needs? What are you doing to jump higher, run faster, rehab that bad shoulder, get stronger, eat better, sleep better, move better?


The best way to become a better athlete is to become better prepared in all three key areas. If you are not preparing for your next competitive season, what are you waiting for?

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