Anyone who knows me as a coach knows I’m a huge fan of max-velocity sprinting, heavy strength work, and plyos. But if you strip all that back, what’s the thing that’s going to make you better and move the needle the most?
It’s not what you think it is.
Well… some smart folks out there might already know the answer.
The answer is intent.
Rather simple, isn’t it?
It’s not, though.
You have to ask yourself before every repetition, before every set in the gym, before every max-velocity sprint, acceleration, COD, plyo, lift — even at the start of diets, mesocycles, new programs, games, training sessions, and seasons:
What is your intent?
You can always improve it.
Acutely, over the last week coaching the Kilcock minors, I’ve noticed this clearly. I have tons of clips of the boys running their max-velocity sprints. Most of them have great intent and are getting every ounce of stimulus out of the rep.
However, there are two or three boys I’ll need to speak to who are simply going through the motions.
There’s nothing, as a coach, that deflates you like athletes going through the motions.
But ultimately, the buck stops with you.
As the performance coach, it’s up to you to drive that intent. It’s up to you to bring the enthusiasm. It’s up to me to educate the boys that if we run the next max-V rep at even 85–90%, we’re getting fuck all out of it.
So I’m not blaming the lads — it’s not their fault.
I’ve realised there’s a gap in my coaching science and application. I need to make sure that every single session, I repeat the message with all my athletes — in person, remote, and everyone reading this.
You have to remind yourself of the importance of intent before everything that you do.
Whether it’s before a hard set of pull-ups or before a max-V sprint, intent is everything — especially with power and speed work.
You can go through a set of hack squats for 15 and, as long as you beat the logbook from last week, if your intent was a bit down — not ideal — but you’ll still get what you need from it.
If your intent is low during triple broad jumps or max-velocity sprinting, you’ll get nothing out of it.
So to reiterate the message:
Ask yourself — is the intent there?
Is the drive there to get better and get the most out of what you’re doing?
Whether it’s this sprint rep or this entire mesocycle, the biggest needle-mover in sport is being intentional and bringing intent to every single repetition.
Thanks for reading.
Coach Daniel