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How Athletes Can Find and Use Quality Coaching

  • June 1, 2025
  • Decision Making
Athletes

Laura Lewis.As a student-athlete, there may be a point where you want to seek some coaching outside of your school or club coach. From personal trainers to virtual coaches to skills-based coaches, there are a lot of options for getting extra help. But what makes sense for you and your athletic trajectory—and what should you avoid doing if you double up on coach input?

Here, the U.S. Anti-Doping Agency’s Director of Science, Dr. Laura Lewis, explains the different types of extra coaching you can look for, how to select the right coach for you, and when to walk away.

 

What are the available coaching options?

For most athletes, coaching options are either virtual or in-person. With virtual coaching, the coach typically provides a training plan and potentially offers feedback in the form of email, phone, or video calls. In-person coaching is typically skill- or strength-focused, and the coach will help you to hone your form or work on a certain weakness.

If you’re a solo athlete—a young bike racer or distance runner—you may need an endurance coach because you aren’t part of a team. But Lewis says that while online coaching can be a great option, looking for a local team to train with may be the better choice. “The beauty of sport, especially for young athletes, is often the social interaction,” she says. “Doing everything online and by yourself means you’re missing a lot of the social benefits of sport, and you’re missing out on being able to practice competing with teammates.”

If you do want to look for a coach, Lewis says that it’s important to start by getting clear on your goals, which will help you determine who you’re looking for and what you need. Some coaches, especially in the strength and skills space, will work with you for a set number of sessions. Ideally, a good coach will talk with you at the beginning of your relationship about what success looks like for you and will help you develop a timeline that has a projected end date. For coaches providing programming for a sport like cross-country running or cycling, the relationship tends to be ongoing, though there may be an end date or break from coaching at the end of the race season.

 

What should an athlete look for in a coach?

The best way to find a good coach is typically through a referral from an athlete your age who is making improvements that you want to be making in your own sporting life. But if you don’t have any teammates who are working with outside coaches, you’ll have to do some searching on your own. Lewis recommends looking for a coach who specifically works with athletes in your age range, or at least has a lot of experience with youth coaching. Because athletes under 25 are still growing and developing, their needs are going to be different in terms of strength and endurance, and even in skill-building.

Wheelchair basketball athlete with coach.Take your time picking a coach: At minimum, you should have an introductory call or meeting (with your parents present) where you can ask questions about the coach’s methodologies, timelines, and how they would interact with your current team and training. Don’t be afraid to ask for testimonials, or even to be connected with another one of their coaching clients who is similar to you. Beware of any coach that tries to push you into signing up quickly.

Unfortunately, “coach” isn’t a protected term like “registered dietitian,” so someone can call themselves a professional coach with no credentials whatsoever—and it’s easy for anyone to set up a website and social media account that looks impressive despite having minimal experience, credentials, or success. In addition to finding a coach who’s the right fit in terms of what you need, it’s important that a coach working with young athletes has certain qualifications and certifications. Always look for qualifications from your sport’s national governing body, as well as SafeSport certifications and other professional qualifications (learn more about coaching qualifications here). Lewis adds that a simple way to check if a coach is acting in a professional way is to simply ask if they have insurance, since proof of coaching insurance is a good indication that they have appropriate qualifications and that they treat coaching as a business.

Lewis adds that another thing to check is whether the coach tries to involve your parents. If you’re under 18, a coach should require parental sign off and supervision, since one-on-one coaching (even in the form of video chats) is typically prohibited under SafeSport rules. “If the coach isn’t bringing your parents in, that’s a red flag,” says Lewis.

If your parents are the ones suggesting that you get an extra coach, Lewis notes that you may want to talk with your current coach first and ask for their feedback. “A lot of well-meaning parents seem to think that it’s super important to get extra skills coaching for their athletes, assuming that it’s going to take them to the next level, but in reality, the athlete is already developing in a safe, healthy, and positive way,” she says. “And sometimes it can be helpful for the coach to weigh in and explain that the athlete really doesn’t need the extra load.”

 

How can an athlete monitor their training load and work with feedback from multiple sources?

When you start working with an outside coach, it’s important to think about how that extra training and feedback work with your primary coach and their prescribed training and feedback. Doing double the workload isn’t going to make you faster or stronger or more skilled­…it’s more likely going to lead to overtraining and increase your risk of injury. “More is not always better,” says Lewis. “Sometimes, the best thing a coach can do is tell you that you actually need more rest and less training.”

Ideally, both coaches should be aware of each other and even work together to create a plan that’s optimal for you while remaining open to feedback from each other and from you. But even if you don’t feel comfortable telling your primary coach that you’re getting outside help, your secondary coach should at least be aware of your primary training so that they don’t push you into overtraining. With multiple coaches, it’s especially important to keep some type of training log, whether it’s virtual or just in a notebook.

In the case of skills coaching, expect to deal with different styles and methodologies that sometimes are in direct opposition to each other. That’s not necessarily a bad thing, says Lewis, since different methods will work better for different people. But expect to have moments of frustration where you want to use a method that your skills coach taught you, but your primary coach wants you to do something else.

Finally, don’t expect immediate improvements. As Lewis says, sometimes you just need time. “Hiring a coach probably isn’t going to create a magical overnight success story,” she says. “Often we feel like because we’re putting in the money and the effort, we should see immediate results, but it’s not that simple.”

________________________

Takeaway

Not every athlete needs an extra coach, but if you want more support, hiring an outside coach can be helpful. Make sure that you’re not simply doubling up your training, as overtraining can do more harm than good. While vetting a coach, be sure to check their qualifications, including SafeSport certification, and history working with athletes your age.

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Goal-Setting Lesson Video Transcript

Hi. I’m Trevon, Trey, Jennifer. Team USA wheelchair basketball player, paralympian, and true sport athlete. Today, I want to talk to you about goal setting. And there are three things that I would like you to know. First, successful athletes set goals and a planned roadmap. Second, goals should be written down, assessed over time, and changed if necessary. And third, goals need to be challenging in order to be worthwhile. As a freshmen at Edinboro University, I was a part of a team that made the national championship game. And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title. I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day.

So, as a reminder, I created a pyramid of goals that I kept right above my bed. This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top. In the bottom roll of my pyramid of goals I listed goals such as obtaining my bachelor’s degree, becoming a scholar athlete award recipient, and becoming an All-American. The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA.

By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one. Now I’ll be the first to admit that not every goal that I listed on my pyramid was accomplished, but seeing my goals every day when I went to bed, I was able to push through the days that I felt like doing nothing in hopes of achieving the bigger picture. Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you.

Body Image Lesson Video Transcript

Hi, I’m Kara Winger, Olympic javelin thrower, and true sport athlete. Today I want to talk to you about body image and I have three things I’d like you to know. First, healthy thoughts often lead to healthier bodies. Second, there are varying body types and no one’s body is exactly like another. And third, true beauty goes deeper than the skin. As a multi-time Olympian, I’ve experienced a lot of variation and progression in my training. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin. I’m talking to you about body image today because sometimes even with the best of intentions and a common goal in mind, the changes you make to your training habits can prove to be detrimental if made for the wrong reasons. In the lead up to the 2012 Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself.

So I changed my diet. I went along with what I was being told to do, even though I’d had great success at a slightly heavier weight and higher body fat percentage, and became much leaner than ever before. It seemed like a successful change at first, but I didn’t have nearly the results I’d had before. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear. In the end, it cost me heavily going into the 2012 London games. The takeaway for me, and hopefully for you, is that it’s important to know what works for you and your body and to not compare yourself to others. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like. Today, if I feel like having a chocolate chip cookie, I have one, just not every day.

I’ve learned what a properly balanced meal for my body looks like and I recognize food as the fuel that keeps me throwing. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body. We only get one and it’s amazing to discover how many things our bodies can do. Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you.

A Good Sport Lesson Video Transcript

Hi, I’m Izy Isaksen, Team USA, Modern Pentathlon, Olympian, US Army Sergeant, and True Sport Ambassador. Today, I want to talk to you about being a good sport. There are three things I’d like you to know. First, real winners act the same toward their opponent, whether they win or lose. Second, follow the rules and be a gracious winner and respectful loser. And third, sportsmanship reveals your true character.

I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing. I soon realized that people often compared the two of us. I would overhear spectators and teammates asking, “Who’s the better athlete,” and “Who’s going to beat the other.” Instead of letting outside pressures create a negative experience for us, I chose to practice winning and losing with grace and respect. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance. My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail.

I believe that sportsmanship reveals true character. So, no matter what situation I encounter during competition, I know it’s important to always treat people with respect and be a good sport. Remember, be a fierce competitor, find grace in all your victories and losses. And I hope to see you out there.

What Kind of Coach Do You Want to Be? Video Transcript

Edwin Moses: You’re a coach. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again. Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows. And wanting all of that, of course, that’s good. But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within. Truth is, you have even more influence than you know.

You have the ability to affect even deeper change, to take what’s in your hands and do something even more extraordinary. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most. There are games to be won, lives to change. Coaches have the power to do both.

I’m Edwin Moses, and the lessons I’ve learned through sport have challenged me, guided me, and shaped my life forever. What kind of coach do you want to be?

THE SIMPLE TRUTH: DECODING THE SUPPLEMENT INDUSTRY VIDEO TRANSCRIPT

At first glance, dietary supplements look the same. They seem safe and healthy, but just because the label says a product is a dietary supplement, that doesn’t mean it’s safe. Unfortunately, you can’t tell whether a product is safe or not just by looking at the label. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold. Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid.

At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements. For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones. Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants. Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG. All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. Products like these can harm your health and career, but they’re for sale online, in some nutrition stores, and they’re labeled as dietary supplements.

When you pick up a supplement, especially one that promises performance enhancement, you don’t know if it belongs in the “Mostly O.K.” pile or in the “Dangerous” pile. After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids. Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products. Be extremely careful when considering a supplement in one of these categories. We strongly recommend that you avoid products in these categories.

Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them. Sometimes, they simply repackage their product and continue selling it under a new name. Just because a product is on a store shelf doesn’t mean it is safe. You need to do your research and be an informed consumer. The dietary supplement industry is enormous. Supplements that appear to be safe could actually be dangerous products in disguise. If you use dietary supplements without doing your research, you may be taking serious risks with your health and your career. Please visit USADA’s Supplement 411 for more information about dietary supplements.