Progress in athletics comes in small steps not giant leaps. I liken it to a board game in which a variety of factors and decisions move you forward towards your goal(s) or backwards and away from them. Most of these factors are within your control but some are left up to chance. At the end of the game is your “dream goal” or what you would most like to accomplish as an athlete. If you have knowledge of how the game is played and play it to the best of your ability, you are more likely to reach the end. Here are some of the elements that will get you there, or keep you from it.

Kiss your mama and move 3 spaces forward…

It would be great if we all started from the same place but, unfortunately, we do not. Your genetics are perhaps the most key influence in how far you will go in your sport. For instance, it is no secret that there is a direct correlation between a genetically high aerobic capacity and athletic performance. Your genetic makeup is one factor that is out of your control. If your mother was an Olympic swimmer and dad a sub-2:30 marathoner, you would have been dealt a great genetic hand and get to start off the game in the lead.

Head cases move 2 spaces back…

Mental skills can not be underestimated. The ability to stay focused during a race, to stay consistently motivated in your training, and to adapt and overcome setbacks are keys to athletic success. Mental skills can, however, be learned and trained just like physical skills. If you are motivated by extrinsic influences such as race placements, adulation, and keep your “eye on the prize” versus a performance goal, you are less likely to stay with your sport when compared to an athlete who is motivated by intrinsic accomplishments such as achieving a performance objective and the personal satisfaction that goes with it. A confident, focused, mentally prepared athlete who is able to excel under pressure is hard to beat. If you don't have the mental skills, fortitude, and perseverance to go with physical talent, you will not go far in your sport.

Define the object of your game and take 2 spaces forward…

An athlete who is focused on a more singular goal is more likely to achieve it. If you ask an athlete whether they still see themselves competing in endurance sports 5 years from now, the answer is almost invariably “yes.” If you ask them what their objective is in 5 years, they will probably be less definitive. There is nothing wrong with not having an answer to this question or not having a dream goal if you simply enjoy competition and training, however, an athlete who has a clearly defined objective and is willing to channel all their efforts towards pursuing it, has an advantage. The sooner you decide what you want, the sooner you can go after it.

The injured and over-trained move 1 space back…

Injuries are an unfortunate part of training and competition; however, you can do much to mitigate the frequency and seriousness of injuries. Simply listening to your body and monitoring for signs of over-training goes a long way towards keeping yourself healthy. Athletes who are at “war” with their bodies become chronically injured. Those who are in tune with their bodies know when to back off and are able to train harder and more effectively. If you feel like you need a rest day- take one. If you are experiencing localized pain in a joint, don't train through it. This may seem like common sense, but a lot of athletes ignore these symptoms. Remember; “he (or she) who recovers first, wins.”

Have a game plan and take 3 spaces forward…

Better athletes are not being born, they are being made. Coaching and training, like any other technical process, are becoming increasingly more complicated as better systems and methods are discovered or improved upon. This technology eventually trickles down to the general athletic public. Athletes who understand how to incorporate the most effective methods or latest technology into their training plan, train more accurately and efficiently. It takes time and a certain aptitude to learn a technical process, or the money to hire an expert to do it for you, but if you have a more effectual training plan than the competition, you will progress faster.

Take yourself too seriously and move 2 spaces back…

The athletes I like to invest in must have talent but I also look for well-roundedness. This means they have friends, relationships, hobbies, a creative outlet, even a sense of humor about themselves. An athlete with a good support network, a positive attitude, and a life outside of their sport is more likely to excel in it. This helps keep the pressure off. If your entire being is focused on training and racing, you are probably headed toward a motivational crossroads. We all know those athletes who take themselves a little too seriously and they are not a lot of fun to be around. You have to enjoy the process of achieving a goal as much as obtaining it.

Time it right and you take 1 step forward…

We all have a limited amount of time to achieve our goals in sport and life. The sooner we start the game, the more time we have. There is a time in your life in which you will be at your physical best, and there is a time when the aging process will eventually take its toll. If you begin competing in your sport late in life, you are at a disadvantage, however, there are numerous examples of late bloomers and it is never too late to get started as long as your goals match your ability.

Keep playing and you will eventually win…

Winning is not about actually winning a race; it is about achieving your personal goals and the satisfaction and esteem that come with that accomplishment. If you doggedly pursue your dream goal, you will eventually achieve it as long as it is reasonable and attainable. Strategically consider all the ways to better your game but also look for ways to make it more fun. And, when you finally reach the end, it is time to start a new one; maybe completely different from the last. There is no sense in continuously playing a game when it has become boring or unchallenging; especially when there are so many out there.

Matt Russ is a full time professional coach with over two decades of experience working with athletes up to the professional level. His athletes have achieved numerous regional, national, and international titles under his direction. Matt has achieved the highest level of licensing by both USA Triathlon and USA Cycling, and is a licensed USA Track and Field Coach. His accomplishments include being named "Team USA" Coach by USA Triathlon. Matt is Head Coach and owner of The Sport Factory, a USA Triathlon Certified Performance Center located in Roswell, Georgia. Visit www.sportfactory.com for more information or email him at coachmatt@sportfactory.com