Consistency is key - why it’s necessary for sport and how to build it

Consistency is defined as “the quality of always behaving or performing in a similar way, or of always happening in a similar way” (Cambridge, 2023). I am yet to see an athlete who is inconsistent with their training be successful at the top level. Middle & long-distance runners will do some form of running pretty much all year round (aside from a scheduled break between seasons), and this is evident across all sports programs. Most sports, in fact, have periodised phases of training & competition to ensure their athlete/s are getting the most out of training, both in the short & long term.

But how do you build it? How do you make consistency a part of your routine? In this article, we will explore the importance of consistency in sports and provide tips on how to develop & maintain it!

The Importance of Consistency in Sports

I like to think of the 1% rule when describing consistency. This rule has been written about by James Clear in his book Atomic Habits (2018). The rule basically goes like this: if you improve upon one thing by 1% each day, by the end of the year you will have improved by a little over 37 times!

Now whilst you probably will not improve by 37 times each season in your sport, it is important to understand that setting up a consistent routine will help you improve at your sport. From running to throwing, swimming, weightlifting, etc. you can always improve with consistency with your training.

Consistent training can also help you improve your confidence in your abilities when you get to competition time. If you have put in the work, then you shouldn’t be too nervous that you aren’t going to do well. Instead, you should believe in your abilities as an athlete and do the very best you can!

Building consistency into your sport/physical activity

Building consistency in sports requires a combination of physical and mental preparation. Here are some of my tips on how to build consistency:

1. Have a Plan - SMART goals (Short & Long term)

Having a plan is the first step I believe in developing and maintaining consistency, and you can easily do this by setting up goals. Realistic goals are essential for building consistency. Athletes should set specific, measurable, attainable, relevant, and time-bound (SMART) goals that align with their overall objectives. In this framework, I recommend having an overarching long-term goal, followed by short-term goals to back these processes up.

To add, there are three types of goals: process goals (looking at specific behaviours), outcome goals (how you perform on an absolute level such as third place) and performance goals (more about the individual rather than the absolute outcome, like attaining a pb in your 5RM squat); and there is evidence to suggest that collaborative goals (i.e., between athlete/s and coaching staff) are very effective, with athletes more likely to achieve them when setting up goals in this format (Gordon, 2009).

This is just one simple example of how you can apply the different goal types and short/long-term goals to your sport! You can easily change the time frames and length of short/long-term goals to suit your needs. You can use this framework to help you build consistency with your sport, and you can always change your goals and plan for whatever comes your way! Although developing consistency requires some things to be set in stone, goals can always change depending on your situation - as long as you can navigate your way back towards your goals.

Tip for coaches: build your athlete/s goals by setting a long-term goal, then working your way backwards to where you are today. This framework can also help you when periodising programming for your athletes.

2. Create a Calendar

Find a training group, figure out training times & commitment requirements, and create a calendar incorporating all aspects of your life to balance everything out and ensure you know what you have on. From there, as best you can, stick to that schedule. If the odd job or outing comes up (for example) it is always ok to mix up the schedule once in a while. However, consistently messing it up makes you more inconsistent in attaining your training/work/life goals.

For this step, I recommend using either a calendar app or a diary (or both)! This can help you identify when changes are necessary or when unusual events pop up (e.g., PD events).

3. Have a Review Process

Review each of your performances as you complete each competition/game. How can you improve if you do not know what to improve upon?

I am a big believer in using the After Action Review (AAR) to review how you executed your competition/game. The beauty of this review is that it takes about 10 minutes, and can be done both as a team and from an individual standpoint.

A full explanation of the review (and how to use it) can be found here. However, the five (5) questions asked include:

1. What was the plan?

2. What actually happened?

3. What went well?

4. What didn’t go so well?

5. What can be improved upon for next time?

You should also be reflecting upon how you are progressing throughout the season, not just through competition but throughout your training sessions. Sometimes you might just be going through the motions in training, which might not be enough to get you towards your long-term plans and ambitions.

How does reflection & review help with consistency? Well if you are consistently training, you must be able to identify where you might be going wrong in races and training in order to improve. Sometimes these may be significant things, other times it might be a tiny detail within your program. Being able to identify & pick up these patterns & trends will help you consistently work to be a better person, athlete and/or someone who enjoys physical activity in any kind of modality!

4. Focus on the Process & what we can control

This can often be one of the hardest things an athlete can do when training. However, this is an important aspect to be taught to, and learnt by, athletes.

I have had the privilege of coaching many junior and upcoming athletes. One of the challenges I have experienced (and still do to some extent) with this group is when the 12-13 year old superstar is excelling, due to maturing at an earlier age, whilst other competitors might have to wait a couple (even a few) more years before they develop and mature. There is some research published theorising that those who mature earlier are more likely to be selected for representative teams at a younger age, discouraging athletes to continue to pursue their sport (Tribolet et. al, 2018).

In my coaching experience, I try to explain to the athletes I am looking after that instead of focusing on the things we may not be able to control, try to look at things that we can control. For example, we can control our attitude when we may have a poor performance i.e., we can sulk or we can look to learn and improve. We can also control how we train, the effort we put into every rep, how we pace a race, etc.

In addition, one must also trust the process if they are to ever succeed in the process they are going into. There will be at least a reason as to why your coach has prescribed sets, reps, intensities, number of sessions, etc. for you! Go for the ride and you will reap the benefits from your training, but mostly if stay consistent and don’t go too far off course! For this step, I recommend using Process Goals (see Strategy 1) for assisting you and your potential athletes!

5. Practice with Purpose

There is the saying “practice makes perfect!” and I would think that instead, it should be “practice with purpose makes perfect!”

Whenever you head out the door for a run, do a 5-minute mobility/warm-up routine beforehand. Don’t stay out too late the night before a big competition or training session. When you step onto the field, track or gym, ensure you are getting the most out of your session, giving your all into the session. Even if you are unwell or injured, finding things & exercises to do whilst not at training will help you maintain your consistency and make your transition back into the sport much smoother.

"The Talent Code" by Daniel Coyle (2018) discusses this in detail, with stories that demonstrate how deep practice can sometimes lead to tremendous improvements in performance. For anyone that is looking to develop & maintain consistency, then it is imperative that you practice with purpose!

6. Stay Positive

This ties in with point 4 - Focus on the process and what we can control. In some sessions you are going to feel great, in other sessions you’ll feel like death. For the most part, look at them from a positive position. If you’ve felt great in a session, use that to boost your confidence going into your next session, race or competition. If you felt bad in your session, look at the lead-up to that session and what may have caused it, then find and communicate strategies with your coach on how to minimise these risks.

A meta-analysis in 2010 showed that having a positive outlook on demanding tasks made people believe the task was actually easier and "able to cope with it more effectively" (Nazeem & Khalid, 2010). Always looking at things from a positive point of view will assist you in developing & maintaining consistency!

7. Take a break!

As Steve Magness & Brad Stulberg outlined in their book “Peak Performance” (2015):

Stress + Rest = Performance!

In the short term, having a day off from structured physical activity helps your body reset and reduce the risk of overtraining, injury & burnout, hence helping you maintain a consistent training regimen. Here, you can go for a walk, kick a football, anything that isn't necessarily directly related to your sport (e.g., I wouldn't do rucking drills for NRL players on a rest day).

Over the long term, having a break between seasons (e.g., between track & Cross-Country) will give you a mental break from the demands of training, and assist you in doing some extra activities you weren’t previously able to do due to training commitments. It can also refuel your drive to excel in your sport. Between track & field and cross-country running seasons, I like to try to take a 2-3 week break with just 2-3 easy runs and a long run completed each week.

Taking scheduled breaks both in the short & long term will help you develop & maintain your consistency of training all year round!

Following these 7 strategies will help you as an athlete, or someone who enjoys physical activity, create some consistency around your training and improve in your sport.

Yours on the field, on the track & in the gym,

Paul

Lead Coach

References:

Cambridge (2023). Consistency [accessed electronically]. Retrieved from https://dictionary.cambridge.org/dictionary/english/consistency

Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Penguin.

Coyle, D. (2018). The culture code: The secrets of highly successful groups. Bantam.

Durmonski, I. (2022). The Myth of The 1% Better Every Day Theory [accessed electronically]. Retrieved from https://durmonski.com/self-improvement/1-better-every-day/

Gordon, D. (2009). Coaching science. Coaching Science, 1-264.

Naseem, Z., & Khalid, R. (2010). Positive Thinking in Coping with Stress and Health outcomes: Literature Review. Journal of Research & Reflections in Education (JRRE), 4(1).

Stulberg, B., & Magness, S. (2017). Peak performance: Elevate your game, avoid burnout, and thrive with the new science of success. Rodale.

Tribolet, R., Bennett, K. J., Watsford, M. L., & Fransen, J. (2018). A multidimensional approach to talent identification and selection in high-level youth Australian Football players. Journal of sports sciences, 36(22), 2537-2543.