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Stop Coaching Harder: The Energy Secret to Winning More Games

 

Stop Coaching Time, Start Coaching Energy: The Secret to Avoiding Burnout




Hey coaches, let's be real. We spend all our time stressing about practices, plays, and getting those few extra reps in. We measure everything in minutes: practice time, game time, minutes played.

But when your team hits that mid-season wall, or chokes in the last two minutes of a close game, the problem usually isn't time management—it's energy management.

Dr. Jim Loehr (the performance guru who trains top athletes and CEOs) figured out that sustainable excellence comes from constantly managing your team's energy across four key areas. The secret? You have to teach your athletes to oscillate: push hard, then recover just as hard. You can't run the engine redline all the time!

Here’s a friendly, hands-on guide to implementing Loehr’s four dimensions of energy, no matter what level you coach.

1. Physical Energy: The Fuel in the Tank

Physical energy is the foundation. For younger athletes, we're fighting burnout from school, travel, and poor habits. We've got to make rest and nutrition as important as the drills.

Coaching StrategyImplementation Twist

Recovery: It's Mandatory Homework

Don't just tell them to rest—make it an assignment. This could be a mandatory 10-minute stretching session before bed, or a required 30-minute block of digital downtime (no phones!) after a tough practice. You're teaching discipline for rest.

Hydration Check-In

Forget expensive gadgets. Make hydration visible and simple. Use a simple checklist for water bottle refills during practice or teach them the "pee test" (light straw-color is the goal!) so they own their health.

Fueling the Engine (Keep it Simple)

Focus on two game-changing habits: 1) Real food for breakfast (no sugar rush crash!) and 2) A dedicated post-practice snack with protein within an hour. Call it the 'Golden Hour' to make it feel important.

2. Emotional Energy: The Vibe of the Team

Emotional energy is what creates hustle, selflessness, and resilience. If the emotional climate is negative, everything is a chore. As the coach, you set the thermostat for the whole gym.

Coaching StrategyImplementation Twist

The Golden Rule: 5-to-1 Feedback

High-performing teams run on a 5-to-1 ratio of positive-to-negative interactions. Be intentional! For every corrective statement, you need five pieces of specific, authentic praise. Praise the effort, then correct the mistake.

The Quick Pulse Check

You need to know when players are struggling before practice starts. Instead of a deep, time-consuming talk, ask for a quick thumbs-up/thumbs-down/thumbs-sideways gesture at the start of practice. This gives you instant, non-verbal insight into who needs a little extra grace that day.

Hustle Wins the Award

Hand out a simple, inexpensive "Energy Ball" or "Hustle Belt" after practice to the player who showed the best attitude, encouraged others, or made the hardest, most selfless play. It reinforces that their emotional input matters more than their stats.

3. Mental Energy: Staying Focused When It Matters

Mental energy is their ability to concentrate, remember the play, and execute under pressure. The biggest energy drain here is usually anxiety or trying to process too much information at once.

Coaching StrategyImplementation Twist

Short, Sharp, and Focused

Stop rambling! The human brain can’t maintain optimal focus for long. Keep your teaching segments and drills to 15-20 minutes max. Then force a 60-second mental flush (water break or simple standing rest) before moving to the next concept.

The 'Rule of Three'

Never give an athlete more than three things to think about at once. If you’re introducing a new defensive concept, give them the three non-negotiables. If you call a time-out, give them the single most important thing they need to fix on the next possession.

The Game Day Ritual

Pressure causes chaos. Help your players develop a simple, pre-game mental routine (e.g., three deep breaths, visualizing their one key defensive assignment, and touching the floor). This ritual focuses nervous energy into controlled action.

4. Spiritual Energy: The Team's 'Why'



This is the big one: purpose. Why are they sweating? Why are they sacrificing time? If the answer is just "to win," motivation is fragile. Spiritual energy connects them to something larger—the team's mission and shared values.

Coaching StrategyImplementation Twist

Find Your 'Why' (The Team's DNA)

In the pre-season, hash out three core values as a team (e.g., Commitment, Trust, Grind). Post them everywhere. Every time you have a tough choice or a conflict, ask: "Does this action serve our DNA?"

The Role Is the Purpose

Make sure every player—especially the end-of-bench players—knows their contribution is essential. Formally define their value: "Your job is to bring high-level energy and defensive intensity for 8 minutes, and that role is the backbone of our rotation." Clarity builds commitment.

Connect to the Community

Do one simple community service event together. It doesn't have to be massive—reading to elementary kids or helping a local charity. This reinforces that their effort matters beyond the gym walls and elevates their sense of purpose.

The Ultimate Play: Stress Hard, Rest Hard

Loehr’s most powerful lesson is that you build energy by recovering it. If you don't deliberately create periods of mental, emotional, and physical rest, your team will force it via injury, conflict, or simple drop-off in effort.

Your job isn't to be a drill sergeant; it's to be an Energy Architect. Design the season, the week, and the practice schedule to force disciplined oscillation. When the practices are intense, the next day's film session must be shorter and more lighthearted. If you want high performance, you have to build in high-quality recovery.

By teaching your athletes to master their energy, you’re not just making them better players—you're teaching them a life skill that will sustain them long after they put away the sneakers.

This feels much friendlier and more direct. What do you think? Would you like a simple template for defining those Team Values and Roles to help activate that Spiritual Energy dimension?

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