Overview
The Intensity Spectrum helps athletes increase their level of daily intensity to help the team reach their highest potential. In this exercise, your athletes will:
- Be introduced to a standard grading scale to measure their individual and team’s daily intensity
- Gain insight into how their practice intensity directly impacts their in-game performance
- Learn the true science behind athletes’ belief that they can “turn it up” on game day
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Lesson Plan
Exercise Reminder Card
To emphasize and reinforce the lessons learned in this exercise with your players, download and share this graphic with them 24 hours after completing the exercise.
Exercise Slides
Powerpoint slides ready for you to use
Quiz Questions
Use these questions below to engage after you have taught the exercise.
- What does the “Intensity Spectrum” represent?
- What does “circumstantial motivation” mean, and why is it a problem for athletes?
- Explain the “3-Level Jump” concept in your own words.
At Home
Coaches, use the below question, reflection, and action to engage parents, guardians, and other family members in the lessons learned in this exercise.
Suggestions on how to use: Email to parents the day you have taught this lesson, add it to the materials you send home, or text it to text message threads with your players.
Question: Why is it unrealistic to expect yourself to “turn it up” to a Level 10 on game day if your baseline intensity is only at a Level 5 during practice?
Reflection: What level (1–10) do you honestly believe you operate at on a daily basis during practice or training? How might your current baseline intensity impact your performance when the stakes are high?
Action: Identify one specific area in your daily routine (practice, schoolwork, or a chore) where you can raise your baseline intensity. Write down one action you will take tomorrow to intentionally operate at a higher level, aiming for a consistent 7 or 8.
Coach’s Reflection
Coach, take a moment to reflect on the lesson and how you can lead by example to your players.
Coach, are you aware of the intensity baseline your team operates at on a daily basis? Reflect on the consistency of your players' focus and effort—do they rely on external circumstances to dictate their readiness, or are they developing habits that allow them to perform at a high level every day? How intentional are you about setting a standard of "daily championship effort" in practice to ensure your players' baseline is strong enough to meet the demands of competition?