A Coach's Diary

“Try to think of working out and healthy eating as a lifestyle. Rather than go on a diet or try a crazy exercise routine, try making them something you do every day.” - Allyson Felix Do you eat well and get enough rest? Taking your diet, rest, and recovery seriously is important because these habits are the foundation of long-term performance, energy, focus, and injury prevention—not just in sports, but in life. We all want to be at our best when our best is required, and what we eat and drink, and the rest we get or don’t get, impact this as much as anything. When you fuel your body right, get enough sleep, and build in recovery, you bounce back faster, stay mentally sharp, and grow stronger over time. Just like training or studying, these choices add up—and they often determine how far your talent can take you. Allyson Felix is one of the most decorated track and field athletes in history. She’s a seven-time Olympic gold medalist and 13-time World Champion, known for her dominance in...

“Life is a classroom. Only those who are willing to learn are able to make progress.” - Kareem Abdul-Jabbar When was the last time life taught you something you didn’t expect—and were you open to learning from it? One thing is for certain: Every new season, I know I am going to face a new challenge that I haven’t seen before. Wisdom is knowledge plus experience, so each season, I increase my wisdom because I learn something new and experience something new. Kareem Abdul-Jabbar is not only one of the best basketball players of all time, but he is also one of the most dominant and most accomplished athletes of all time. Kareem once said, “Life is a classroom. Only those who are willing to learn can make progress.” I once heard an author say, “Life is a learning game,” meaning the person who can learn quickly will have a head start on the others. Every situation you find yourself in is an opportunity to learn if you are willing to put yourself out there, be vulnerable, mess up, or fail, a...

"My dad taught me that you have to work hard for anything you want in life, and I wanted to be good at playing basketball.” - Seimone Augustus Who do you want to be at the end of the chase? What is the chase? It is the journey we are all on, chasing our hopes, dreams, and goals. The choices and decisions we make along the way determine who we are and who we become? Who do you want to be? Another question to ask yourself is: What are you willing to work hard for? If you want anything worthwhile, it will be hard and will require hard work, so decide what you are willing to work hard for. Seimone Augustus is one of the best basketball players of all time. She was the two-time national player of the year at LSU, and she won 4 WNBA championships and 3 gold medals. She said, “My dad taught me that you have to work hard for anything you want in life, and I wanted to be good at basketball.” So, she put in the work and became one of the best. What do you want to be great at, and what are y...

As a coach, you’re not just developing basketball players—you’re shaping young women for life. Teaching your athletes how to set meaningful goals is one of the most valuable tools you can give them. Goals drive focus, build work ethic, and keep motivation strong—even when the lights aren’t bright and the gym is quiet. Introduce your team to SMART goals: Specific: Clear and detailed (e.g., “improve left-hand layups”). Measurable: They should track their progress (e.g., “make 50 left-hand layups daily”). Achievable: Challenging but within reach. Relevant: Aligned with their personal growth and team role. Time-bound: Tied to a deadline for urgency. Create time in your season for players to write down goals and reflect on them. Ask them to set process goals (what they’ll do daily) and performance goals (what they’re working toward). Then, check in with them regularly. Goal setting isn’t a one-time activity—it’s a habit. As their coach, your belief and guidance will fuel their follow-t...

Your daughter has big dreams on the court—and off of it. One of the best ways you can support her journey is by helping her understand the power of goal setting. Goals give athletes direction, motivation, and purpose. They help young players stay focused in a world full of distractions. As a parent, your role isn’t to set the goals for her, but to create the space for her to dream big, plan thoughtfully, and follow through. Encourage her to create SMART goals: Specific: “Improve shooting percentage” becomes “Make 200 shots daily from five spots.” Measurable: Progress she can track helps build confidence. Achievable: Push her without overwhelming her. Relevant: Goals should be tied to her passions and aspirations—not someone else’s. Time-bound: A deadline builds urgency and discipline. You can support her by asking thoughtful questions: “What’s one skill you want to grow this month?” “What’s your plan to reach it?” “How can I help hold you accountable?” Celebrate effort and consist...

In basketball and in life, if you don’t know where you’re going, it’s easy to get lost. That’s why goals matter. Goals are targets you set for yourself—something to work toward. They give you direction, focus, and motivation. A goal can be as big as earning a D1 scholarship or as simple as improving your left hand. The key is to know why it matters to you and how you’re going to get there. When setting goals, start with something called a SMART goal. That means your goal should be: Specific: Be clear. Don’t just say “get better.” Say “make 100 free throws every day.” Measurable: Make sure you can track your progress. “I will make 100/125 free throws (80%) Achievable: Challenge yourself, but be realistic. (What is a challenging percentage that you can reach; 100% out of 100 free throws isn’t realistic.) Relevant: Pick goals that matter to you and your journey. (Making free throws matters because it will help you score more and help us win more.) Time-bound: Set a deadline. It c...