The Power of Commitment: Achieving Athletic Excellence Through Sacrifice and Self-Accountability

Having the internal strength to stay relentlessly committed to a goal is a priceless skill that separates the exceptional from everyone else. It's easy to verbalize the steps needed to achieve that separation, but the real challenge lies in taking those actions to live it. One common theme I've heard from junior and collegiate hockey players is the word "sacrifice" when reflecting on the level of commitment required. Much like anything you want to do in life, there are only so many hours in a day, and to achieve anything, those hours need a plan.

In the years I've been involved in minor sports, I've seen that commitment and dedication are crucial factors that can significantly impact a player's success. Social media often highlights the daily routines of top-performing athletes, and from speaking with athletes, I know that the grind of junior hockey and collegiate-level play is also very challenging. While I won't launch into my dad rant about my dislike of cell phones and the potential distractions that come with it, there's a wealth of knowledge available for those who use these tools wisely and understand how to apply the information. The experiences and insights I'll draw upon to summarize this article come from conversations with coaches and players.

Getting started...

I want to encourage players to spend the time and challenge themselves to stay committed to their goals, no matter how big or small. In the end, the effort pays off, whether by achieving your goal or building character for future challenges. It's worth the effort.

Before discussing the three key pieces I believe are crucial for athletes, it's important to understand the sacrifices that often come with commitment. Last year, I built a great relationship with an amazing young woman at my company who played Division One hockey. I arranged for her to meet with our high-performance teams in Barrie, and she shared a compelling story about sacrificing fun and social moments during college to stay on track with her hockey goals. She mentioned moments of wanting to be elsewhere at the time but now looks back without any regrets. She can now reflect on the big picture and see how those sacrifices contributed to her success.

Preparing for the commitment required to be a successful hockey player or athlete involves a holistic approach that combines physical training, mental preparation, skill development, and a supportive environment. Training yourself to be committed isn't easy and takes time and practice just like everything else. By focusing on these areas, teenage athletes can set themselves up for success both on and off the ice. Here are some tips that athletes can use to set themselves up for success to make this happen

Practical Tips for Athletes

The power of the notebook

The biggest thing I always remind this generation of athletes is the importance of having a notebook and writing things down—not on a phone. Writing by hand has been shown to improve memory and comprehension, which can be crucial for tracking progress and setting goals. By maintaining a physical record of their training routines, dietary plans, performance metrics, and personal reflections, athletes can gain a clearer understanding of their journey. This practice not only helps in setting specific, measurable, achievable, relevant, and time-bound (SMART) goals but also provides a tangible sense of accomplishment as they look back and see how far they've come. It’s a small but powerful habit that can significantly impact their athletic development and overall mindset.

Self-accountability

Holding yourself accountable is essential. To measure your success objectively, track your progress and ensure you're staying on course. It's easy to make excuses, but I encourage athletes to consider the regret they might feel later if they don't push themselves now.

Accountability requires both short-term and long-term thinking. Always strive to stay in a competitive state, challenging yourself: Can you do one more push-up? Five more sit-ups? Five more minutes on the bike? When are you truly tired?

Athletes must recognize the value of self-discipline and self-gratification. Studies show that consistently tracking progress can significantly enhance motivation and performance. For example, research published in the Journal of Sports Sciences highlights that athletes who maintain detailed training logs tend to have higher levels of performance and commitment. By looking at a logbook and seeing how many consecutive days you've stayed on track, you reinforce your dedication to your long-term goals. This tangible evidence of your efforts can be incredibly motivating and a powerful tool in your athletic development.

Don't tell anyone—let them notice.

During my days as a personal trainer, I always encouraged people to resist the urge to announce their goals to everyone. This can become a form of premature gratification as people congratulate you on your intentions rather than your accomplishments. Research in psychology suggests that talking about your goals can give you a false sense of accomplishment, reducing your actual drive to achieve them.

It's great to be excited about a goal, but receiving that gratification before you've even started can be distracting. Instead, let your actions speak for themselves. Allow your coaches to notice how much stronger you've become during the off-season. Let your teammates realize they're struggling to keep up with you. This approach not only keeps you focused but also builds genuine respect and admiration from others. Don't tell them what you're going to do—show them what you're doing. This silent dedication not only boosts your internal motivation but also fosters a more authentic and enduring sense of achievement.

In Summary…

In conclusion, achieving excellence in sports—or any field—requires unwavering commitment, accountability, and a willingness to sacrifice. The athletes who rise to the top are those who understand that success is built on small, consistent actions rather than grand declarations. By maintaining a physical record of your progress, you not only track your journey but also build a tangible reminder of your dedication, growth and achievements.

Hold yourself accountable and push your limits daily. Remember, the true measure of your efforts is not what you say but what you do. Let your performance speak volumes, allowing others to notice your dedication and improvement naturally. This silent, steadfast commitment will not only earn you respect but also instill a deep, enduring sense of achievement.

Stay focused, stay disciplined, and most importantly, stay true to your goals. As the song "Hall of Fame" by The Script featuring will.i.am says, "You can be a master, don't wait for luck / Dedicate yourself and you can find yourself / Standing in the hall of fame." Embrace the process, and let your relentless dedication be the beacon that guides you to success. The journey may be challenging, but the rewards—whether they come in the form of achieving your dreams or developing resilience and character—are invaluable.