Alex Honnold & Tommy Caldwell Teach Rock Climbing

Bill Nye Teaches Science and Problem-Solving

Become a Streamer

Coach K Teaches Values-Driven Leadership

Critical Leadership Training with Navy SEAL Officer Jocko Willink

Daniel Negreanu Teaches Poker

Donna Farhi Teaches Yoga Foundations

Emily Morse Teaches Sex and Communication

Garry Kasparov Teaches Chess

Geno Auriemma Teaches Leading Winning Teams

GOAT

Itzhak Perlman Teaches Violin

Joan Benoit Samuelson Teaches the Runner’s Mindset

Joe Holder Teaches Fitness and Wellness Fundamentals

Lewis Hamilton Teaches a Winning Mindset

Misty Copeland Teaches Ballet Technique and Artistry

Serena Williams Teaches Tennis

Simone Biles Teaches Gymnastics Fundamentals

Stephen Curry Teaches Shooting, Ball-Handling, and Scoring

Tony Hawk Teaches Skateboarding

Wayne Gretzky Teaches the Athlete's Mindset

Form Shooting Practice

Shooting off the Dribble, Part 1

Pregame Preparation

Memorization and Practice: Student Q&A

Overcoming Fear

Dad’s DIY Guide to Learning Hockey

Leadership is About Human Interaction

New Manager 101

Extreme Ownership

Meet Your Instructor

The Ocho System: Origins and Overview

Biomotor Skills: The Foundation of Physical Health

Take Control of Your Orgasm

Build Mental & Physical Strength

Introduction: Owning Your Power

Barre Warm-up: Pliés and Tendus

Performance Deconstruction: Black Swan Variation

Yoga Warm-up Practices

Introduction

Uneven Bars Basics

Uneven Bars Advanced

Playback: Studying Simone's Meets On Bars

Floor Basics

Floor Advanced

Balance Beam Basics

Balance Beam Advanced

Vault Basics

Mobility Workout

HIIT Workout

Strength Workout

Explore the Art of Gymnastics

Introduction: Write Your Own Story

Shooting: Stance, Alignment, and Mechanics

Shooting off the Catch

Ball-Handling: Foundations

Ball-Handling: On the Move

Shooting off the Dribble, Part 2

Creating Space From Your Defender

Film Session: Creating Space and Beating Your Defender

Ball Screens

Film Session: Ball Screens

Scoring at the Rim

Off Screens: Curl, Pop, and Fade

Ball-Handling: Overloading

Improve Dribbling & Ball Control

Listen to Your Body: Data Is King

Improve Your Performance With Analytics

Closing

Learning New Skills

Meet Your Instructor: Wayne Gretzky

Off-Felt Training

Goal Setting 

Balancing the Runner’s Mind

Introduction - Focus and Desire

Mental Toughness

Training Like a Pro

Working Out Smarter AND Harder

The Importance of Proper Recovery

Catalysts for Success

How to Demand Maximum Effort

Optimize Your Body for Performance

Finding Your Streaming Style and Routine

Increase Your Powers of Concentration

Vert Basics & Intermediate

Sand Sculptures

Bonus: How to Tie Ancient Knots

Don’t Be a Gumby 

Learning the Ropes 

Redefining Limits: El Capitan

Footwork 

Climbing Holds  

Balance and Movement 

Crack Climbing

Achieving Flow: The Nose Speed Record 

Taking It Outdoors: Bouldering 

Taking It Outdoors: Sport Climbing 

Taking It Outdoors: Trad Climbing 

Learn Advanced Climbing Skills

Pickleball

Groundstrokes I

Mastering Groundstrokes

Controlling The Court

Advanced Net Play

Mastering The Serve

Perfect Your Serve Technique

Skills & Techniques

The Ollie

Underdog to Icon

Street Basics

Street Intermediate & Advanced

Park Basics

Park Intermediate & Advanced

Vert Advanced

Playback: The 900

Playback: The Kickflip McTwist

How to Win

The Future of Skateboarding

Understand Skateboarding Dynamics

Sun Salutations

Vault Advanced

Playback: Studying Simone's Meets on Vaults

Vault With Precision & Power

Sports & Athletics

Teaches Poker Strategy

Phil Ivey

Phil Ivey Teaches Poker Strategy

Teaches Wilderness Survival

Jessie Krebs

Jessie Krebs Teaches Wilderness Survival

With Noted Pros

Bet Smart: Top Sports Betting Strategies

Teaches Chess

Garry Kasparov

Teaches Ballet Technique and Artistry

Misty Copeland

Teaches Shooting, Ball-Handling, and Scoring

Stephen Curry

Teaches Gymnastics Fundamentals

Simone Biles

Teaches the Athlete's Mindset

Wayne Gretzky

Teaches the Athlete’s Mindset

Teaches Mental Strength

Robin Arzón

Robin Arzón Teaches Mental Strength

Teaches the Runner’s Mindset

Joan Benoit Samuelson

Teaches Skateboarding

Tony Hawk

Teaches Values-Driven Leadership

Coach K

The Greatest of All Time

Teaches Tennis

Serena Williams

Teaches Fitness and Wellness Fundamentals

Joe Holder

Teaches Leading Winning Teams

Geno Auriemma

Teach Rock Climbing

Alex Honnold & Tommy Caldwell

Teaches a Winning Mindset

Lewis Hamilton

Teaches Effective and Authentic Communication

Robin Roberts

Robin Roberts Teaches Effective and Authentic Communication

Coaching is a personal or professional development process that involves working with a private coach to develop a skill set or establish and achieve an end goal. A coach facilitates a personalized, goal-focused training program for an individual or team, typically including feedback, solutions, techniques, timelines, and goalposts. People looking to improve their professional performance in a specific area—like <a href='https://masterclass.com/articles/robin-robertss-tips-for-public-speaking' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://masterclass.com/articles/robin-robertss-tips-for-public-speaking","linkCopy":"public speaking","category":"automated-link"}' automatic='true'>public speaking</a>, active listening, or effective management—may find it helpful to work with a [business coach](https://www.masterclass.com/articles/coaching-vs-mentoring).
High-performing teams often work with coaches to improve specific skills or overall team cohesion. Here are five main ways coaches impact team performance:

1. __Boost morale__. Coaches invest time and energy into each person and develop a plan to meet that person’s goals. This type of one-on-one attention in the workplace helps each individual feel valued, which boosts the overall morale and productivity of a team.
2. __Encourage <a href='https://masterclass.com/articles/robin-robertss-tips-for-effective-communication' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://masterclass.com/articles/robin-robertss-tips-for-effective-communication","linkCopy":"communication","category":"automated-link"}' automatic='true'>communication</a>__. The main goal of any coaching style is to help a team meet its goals. Doing so involves having conversations to understand where the team stands at the present moment and which areas need improvement. Any working team, even a successful team, may have yet to experience this type of transparent feedback, and it could teach them that open communication about areas of improvement helps the team reach goals.
3. __Improve teamwork__. Any effective coaching program will also bring team members closer. Good coaches get to know each teammate and their individual strengths and weaknesses, just like they do on a sports team. They may pair certain people together or ask the whole group to participate in various exercises. This improves team cohesion by helping people get to know each other. It also increases the likelihood that team members will help each other with work-related tasks and collaborate effectively. 
4. __Motivate__. Good coaching isn’t only performed by professional coaches, it’s also done by effective team leaders. Whether you’re a coach or a business leader, motivating your team helps to improve employee performance. Do this by providing positive reinforcement and incentives to motivate the group to reach team goals.
5. __Provide specific training__. Companies often bring in business coaches to increase the performance of an individual or team in a key area. For example, someone may come to your workplace to lead coaching sessions for public speaking. Improving a team’s performance in one very important area will ultimately boost total business results.
[MasterClass at Work](https://www.masterclass.com/for-business) is the learning platform to help unlock the full potential of your employees and inspire a learning lifestyle in everyone. From negotiation to mindfulness to baking—these are just a few things your teams can explore.
Business coaches help individuals and teams meet their goals in the workplace. Learn how coaches improve team performance and how hiring a professional is an investment in your team’s development.

Business coaches help individuals and teams meet their goals in the workplace. Learn how coaches improve team performance and how hiring a professional is an investment in your team’s development.

How Can Coaches Improve Team Performance? 5 Benefits

Coaching is a personal or professional development process that involves working with a private coach to develop a skill set or establish and achieve an end goal. A coach facilitates a personalized, goal-focused training program for an individual or team, typically including feedback, solutions, techniques, timelines, and goalposts. People looking to improve their professional performance in a specific area—like <a href='https://masterclass.com/articles/robin-robertss-tips-for-public-speaking' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://masterclass.com/articles/robin-robertss-tips-for-public-speaking","linkCopy":"public speaking","category":"automated-link"}' automatic='true'>public speaking</a>, active listening, or effective management—may find it helpful to work with a <a href='https://www.masterclass.com/articles/coaching-vs-mentoring' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/coaching-vs-mentoring","linkCopy":"business coach","category":null}'>business coach</a>.

What Is Coaching?

High-performing teams often work with coaches to improve specific skills or overall team cohesion. Here are five main ways coaches impact team performance:<ol class="mc-m-4"><li class="mc-my-4"> 1. Boost morale. Coaches invest time and energy into each person and develop a plan to meet that person’s goals. This type of one-on-one attention in the workplace helps each individual feel valued, which boosts the overall morale and productivity of a team. </li><li class="mc-my-4"> 2. Encourage <a href='https://masterclass.com/articles/robin-robertss-tips-for-effective-communication' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://masterclass.com/articles/robin-robertss-tips-for-effective-communication","linkCopy":"communication","category":"automated-link"}' automatic='true'>communication</a>. The main goal of any coaching style is to help a team meet its goals. Doing so involves having conversations to understand where the team stands at the present moment and which areas need improvement. Any working team, even a successful team, may have yet to experience this type of transparent feedback, and it could teach them that open communication about areas of improvement helps the team reach goals. </li><li class="mc-my-4"> 3. Improve teamwork. Any effective coaching program will also bring team members closer. Good coaches get to know each teammate and their individual strengths and weaknesses, just like they do on a sports team. They may pair certain people together or ask the whole group to participate in various exercises. This improves team cohesion by helping people get to know each other. It also increases the likelihood that team members will help each other with work-related tasks and collaborate effectively. </li><li class="mc-my-4"> 4. Motivate. Good coaching isn’t only performed by professional coaches, it’s also done by effective team leaders. Whether you’re a coach or a business leader, motivating your team helps to improve employee performance. Do this by providing positive reinforcement and incentives to motivate the group to reach team goals. </li><li class="mc-my-4"> 5. Provide specific training. Companies often bring in business coaches to increase the performance of an individual or team in a key area. For example, someone may come to your workplace to lead coaching sessions for public speaking. Improving a team’s performance in one very important area will ultimately boost total business results. </li></ol>

How Can Coaches Improve Team Performance?

<a href='https://www.masterclass.com/for-business' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/for-business","linkCopy":"MasterClass at Work","category":null}'>MasterClass at Work</a> is the learning platform to help unlock the full potential of your employees and inspire a learning lifestyle in everyone. From negotiation to mindfulness to baking—these are just a few things your teams can explore.

MasterClass at Work

Business coaches help individuals and teams meet their goals in the workplace. Learn how coaches improve team performance and how hiring a professional is an investment in your team’s development.

Business coaches help individuals and teams meet their goals in the workplace. Learn how coaches improve team performance and how hiring a professional is an investment in your team’s development.


Business woman meeting with a business coach.

how-can-coaches-improve-team-performance

Known as “The Great One,” Wayne Douglas Gretzky made NHL history over his twenty-one-year career and set himself apart as one of the most accomplished professional athletes. Born in Brantford, Ontario, Canada, Wayne started playing junior hockey at a young age. At age seventeen, the World Hockey Association drafted Wayne for the Indianapolis Racers; the WHA eventually folded, and Wayne’s next team, the Edmonton Oilers, joined the National Hockey League.

After playing for the Oilers for a decade and breaking NHL records, the league traded Wayne to the Los Angeles Kings, and he played for them from 1988–1996. In 1996, he played for the St. Louis Blues before heading to the New York Rangers as a free agent. He gave three years to that team before ending his superstar NHL career. Heralded as one of the best ice hockey players of all time, the Hockey Hall of Fame admitted Wayne upon retirement in 1999, having led his teams to four Stanley Cup championships.  Wayne was the Phoenix Coyotes' head coach, breaking multiple scoring records. He also worked on numerous Winter Olympics hockey teams.
An athlete mindset is a form of mental preparedness that helps athletes train, face opponents, and perform at their best. The greatest athletes have their own athlete mindset, which may vary from person to person, but the central tenets stay consistent. These may include strict warm-ups and practice regiments to accomplish daily, steps to improve mental performance, and ways to reward hard work. Hence, athletes know when to check out and prioritize their well-being and [mental health](https://www.masterclass.com/articles/what-is-mental-health).

This mindset is something elite athletes curate to achieve their peak performance, although everyone from high school athletes to world-class Olympians may create their version of this [growth mindset](https://www.masterclass.com/articles/growth-mindset-explained). In sports, mental skills are just as necessary as physical ones, so this mindset is instrumental in fueling a player’s [self-confidence](https://www.masterclass.com/articles/how-to-build-confidence) and preparing them for future games.
The athlete mindset offers a way to:

- __Create rewards__: Athletes create mile markers to celebrate meeting their goals. This lets them take time off to recharge and recenter, and in future difficulties, these rewards act as a reminder of past successes.
- __Establish milestones__: Athletes cannot achieve significant [career goals](https://www.masterclass.com/articles/personal-development-plan) in one day. Long-term goals require planning, which is why milestones are essential. They are the stepping stones for athletes to work toward to see their success unfold.
- __Maintain wellness__: An athlete’s mindset helps athletes to practice discipline and helps to separate the sport from personal life. A healthy perspective protects one’s overall health.
- __Practice consistently__: The athlete mindset also has athletes set their regimens. Routines allow predictability and consistency, which can be comforting in a fast-paced and demanding workout schedule.
- __Train harder__: Having the mental strength to know limits lets athletes push themselves safely. The athlete mindset invites trainers to set schedules, so goals are doable instead of pressurizing.

> “You miss one hundred percent of the shots you don’t take.” — Wayne Gretzky
Wayne Gretzky shares how to develop a sterling athlete mindset. Consider Wayne’s tips:

1. __Celebrate teamwork__. As the old saying goes, there is no “I” in team, but more importantly, internal competition can corrode athletic spirit and victory. Wayne says, “For the success of any championship team, there has to be a commitment as a group that you’re going to be the hardest-working group and the hardest-working team to play against.”
2. __Develop a routine__. Routines can be hyper-specific to each athlete. Beyond superstitions, routines give a sense of sturdiness to one’s practice and structure to one’s day. Wayne says, “I always found that the routine was the best thing. I really didn’t change my routine from the time I was a youngster to the day I retired. You know, for me, it was putting on the skate: the left skate first, and then putting in my left shin pads, and then putting on my right skate, and my right shin pad.”
3. __Hone mental strength__. Mental preparedness is as vital as physical preparedness. It is easy to get distracted, and mental strength is crucial to the athlete's mindset. “You have to have the right frame of mind,” Wayne shares. “You have to be strong-willed, and you have to believe that the practice you’re putting in and the time you put in is going to make you a better player and a better team the next day.” 
4. __Practice, practice, practice__. Every athlete must put in the time to make it to the big leagues. “Whether you’re a professional athlete or an athlete playing for fun, that repetition is everything,” Wayne says. “Practice is part of the makeup that makes great athletes. I don’t think any great athlete in the world will sit here and tell you that they don’t practice hard.” 
5. __Set attainable goals__: “I think the reality is to make our goals attainable one step at a time,” Wayne says. Players can set themselves up for success by working backward from a goal. If someone is training for a marathon in four months, that runner may consider what they need to do each day to maintain stamina and finish 26.2 miles in a way that works for their body. Unattainable goals can dampen spirits because the person who set them may not be able to reach them.
6. __Take the shot__. Wayne’s famous quote, “You miss one hundred percent of the shots you don’t take,” speaks about the importance of taking chances, which is applicable in and outside the hockey rink. “The quote is unique in that Glen Sather and John Muckler, the coaches in Edmonton, my father, Walter, some of my teammates—the one thing that they would continuously tell me [is], you should shoot more. You got to shoot more,” Wayne says. “You should get more selfish. You should shoot more.”
Want to become a better athlete? The [MasterClass Annual Membership](https://www.masterclass.com) provides exclusive video lessons from the world’s best athletes, including Wayne Gretzky, Serena Williams, Stephen Curry, Tony Hawk, Misty Copeland, and more.
In sports psychology, elite athletes develop their athlete mindset, a form of mental toughness to train their minds and bodies to take their skills to the next level. Learn NHL star Wayne Gretzky’s tips for developing an athlete mindset.

In sports psychology, elite athletes develop their athlete mindset, a form of mental toughness to train their minds and bodies to take their skills to the next level. Learn NHL star Wayne Gretzky’s tips for developing an athlete mindset.

Athlete Mindset: Wayne Gretzky’s on the Athlete Mindset

Known as “The Great One,” Wayne Douglas Gretzky made NHL history over his twenty-one-year career and set himself apart as one of the most accomplished professional athletes. Born in Brantford, Ontario, Canada, Wayne started playing junior hockey at a young age. At age seventeen, the World Hockey Association drafted Wayne for the Indianapolis Racers; the WHA eventually folded, and Wayne’s next team, the Edmonton Oilers, joined the National Hockey League.After playing for the Oilers for a decade and breaking NHL records, the league traded Wayne to the Los Angeles Kings, and he played for them from 1988–1996. In 1996, he played for the St. Louis Blues before heading to the New York Rangers as a free agent. He gave three years to that team before ending his superstar NHL career. Heralded as one of the best ice hockey players of all time, the Hockey Hall of Fame admitted Wayne upon retirement in 1999, having led his teams to four Stanley Cup championships. Wayne was the Phoenix Coyotes&#39; head coach, breaking multiple scoring records. He also worked on numerous Winter Olympics hockey teams.

A Brief Introduction to Wayne Gretzky

An athlete mindset is a form of mental preparedness that helps athletes train, face opponents, and perform at their best. The greatest athletes have their own athlete mindset, which may vary from person to person, but the central tenets stay consistent. These may include strict warm-ups and practice regiments to accomplish daily, steps to improve mental performance, and ways to reward hard work. Hence, athletes know when to check out and prioritize their well-being and <a href='https://www.masterclass.com/articles/what-is-mental-health' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/what-is-mental-health","linkCopy":"mental health","category":null}'>mental health</a>.This mindset is something elite athletes curate to achieve their peak performance, although everyone from high school athletes to world-class Olympians may create their version of this <a href='https://www.masterclass.com/articles/growth-mindset-explained' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/growth-mindset-explained","linkCopy":"growth mindset","category":null}'>growth mindset</a>. In sports, mental skills are just as necessary as physical ones, so this mindset is instrumental in fueling a player’s <a href='https://www.masterclass.com/articles/how-to-build-confidence' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-build-confidence","linkCopy":"self-confidence","category":null}'>self-confidence</a> and preparing them for future games.

What Is an Athlete Mindset?

The athlete mindset offers a way to:<ul class="mc-m-4 list-styled"><li class="">Create rewards: Athletes create mile markers to celebrate meeting their goals. This lets them take time off to recharge and recenter, and in future difficulties, these rewards act as a reminder of past successes. </li><li class="">Establish milestones: Athletes cannot achieve significant <a href='https://www.masterclass.com/articles/personal-development-plan' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/personal-development-plan","linkCopy":"career goals","category":null}'>career goals</a> in one day. Long-term goals require planning, which is why milestones are essential. They are the stepping stones for athletes to work toward to see their success unfold. </li><li class="">Maintain wellness: An athlete’s mindset helps athletes to practice discipline and helps to separate the sport from personal life. A healthy perspective protects one’s overall health. </li><li class="">Practice consistently: The athlete mindset also has athletes set their regimens. Routines allow predictability and consistency, which can be comforting in a fast-paced and demanding workout schedule. </li><li class="">Train harder: Having the mental strength to know limits lets athletes push themselves safely. The athlete mindset invites trainers to set schedules, so goals are doable instead of pressurizing. </li></ul><blockquote class="mc-text--italic mc-opacity--hinted mc-my-8 mc-mr-0 mc-ml-6 mc-pl-6">“You miss one hundred percent of the shots you don’t take.” — Wayne Gretzky</blockquote>

Why Is an Athlete Mindset Important?

Wayne Gretzky shares how to develop a sterling athlete mindset. Consider Wayne’s tips:<ol class="mc-m-4"><li class="mc-my-4"> 1. Celebrate teamwork. As the old saying goes, there is no “I” in team, but more importantly, internal competition can corrode athletic spirit and victory. Wayne says, “For the success of any championship team, there has to be a commitment as a group that you’re going to be the hardest-working group and the hardest-working team to play against.” </li><li class="mc-my-4"> 2. Develop a routine. Routines can be hyper-specific to each athlete. Beyond superstitions, routines give a sense of sturdiness to one’s practice and structure to one’s day. Wayne says, “I always found that the routine was the best thing. I really didn’t change my routine from the time I was a youngster to the day I retired. You know, for me, it was putting on the skate: the left skate first, and then putting in my left shin pads, and then putting on my right skate, and my right shin pad.” </li><li class="mc-my-4"> 3. Hone mental strength. Mental preparedness is as vital as physical preparedness. It is easy to get distracted, and mental strength is crucial to the athlete&#39;s mindset. “You have to have the right frame of mind,” Wayne shares. “You have to be strong-willed, and you have to believe that the practice you’re putting in and the time you put in is going to make you a better player and a better team the next day.” </li><li class="mc-my-4"> 4. Practice, practice, practice. Every athlete must put in the time to make it to the big leagues. “Whether you’re a professional athlete or an athlete playing for fun, that repetition is everything,” Wayne says. “Practice is part of the makeup that makes great athletes. I don’t think any great athlete in the world will sit here and tell you that they don’t practice hard.” </li><li class="mc-my-4"> 5. Set attainable goals: “I think the reality is to make our goals attainable one step at a time,” Wayne says. Players can set themselves up for success by working backward from a goal. If someone is training for a marathon in four months, that runner may consider what they need to do each day to maintain stamina and finish 26.2 miles in a way that works for their body. Unattainable goals can dampen spirits because the person who set them may not be able to reach them. </li><li class="mc-my-4"> 6. Take the shot. Wayne’s famous quote, “You miss one hundred percent of the shots you don’t take,” speaks about the importance of taking chances, which is applicable in and outside the hockey rink. “The quote is unique in that Glen Sather and John Muckler, the coaches in Edmonton, my father, Walter, some of my teammates—the one thing that they would continuously tell me [is], you should shoot more. You got to shoot more,” Wayne says. “You should get more selfish. You should shoot more.” </li></ol>

Wayne Gretzky’s 6 Tips for Developing an Athlete Mindset

Want to become a better athlete? The <a href='https://www.masterclass.com' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a> provides exclusive video lessons from the world’s best athletes, including Wayne Gretzky, Serena Williams, Stephen Curry, Tony Hawk, Misty Copeland, and more.

Learn More

In sports psychology, elite athletes develop their athlete mindset, a form of mental toughness to train their minds and bodies to take their skills to the next level. Learn NHL star Wayne Gretzky’s tips for developing an athlete mindset.

In sports psychology, elite athletes develop their athlete mindset, a form of mental toughness to train their minds and bodies to take their skills to the next level. Learn NHL star Wayne Gretzky’s tips for developing an athlete mindset.


athlete-mindset

Running strides—also known as striders, accelerations, and pickups—are short bursts of high-frequency running between casual running or walking breaks. Runners generally perform strides at eighty percent of their running capacity for thirty-second intervals and aim to cover fifty to one hundred meters of ground with each stride. Practicing strides can help improve [running form](https://www.masterclass.com/articles/proper-running-form), pace, and overall fitness.
Whether you are training for your first cross-country race, 5K, 10K, half-marathon, or full marathon, running strides can have several benefits. Stride drills can help improve the following:

1. __Form__: One of the biggest potential benefits of running strides is the improvement to your form. When you run strides, you reinforce a pattern of running that is faster and more powerful by combining slow-twitch and the [fast-twitch muscle fibers](https://www.masterclass.com/articles/fast-twitch-vs-slow-twitch). Strides help increase your leg turnover (the frequency of your steps), attain an optimal stride length, and allow you to take advantage of both [aerobic](https://www.masterclass.com/articles/aerobic-exercise-guide) and anaerobic exertion.
2. __Efficiency__: Running strides can help build your running efficiency, also known as running economy. During strides, your muscles, respiratory system, and circulatory system expend a lot of energy in a short period. Strides can help these biomechanics work together efficiently.
3. __Mental strength__: Running strides can help condition your muscles, lungs, and heart rate. Most importantly, strides can help improve the mental strength of distance runners. As you practice strides, you’ll gradually acclimate to how it feels to push your body and become more comfortable near the top of your [exertion range](https://www.masterclass.com/articles/rpe-scale).
4. __Recovery__: Strides fall between easy running and high-intensity, fast-paced runs. The short bursts of running allow for an easier recovery than long, fast sprints.
Follow these steps to incorporate strides into your training plan:

1. __Stretch your muscles__: As with any running practice, start by stretching to help make your muscles and ligaments more elastic and reduce the chance of injury.
2. __Do a warm-up__. It is best to perform stride drills after warming up with a short, ten-minute run at a conversational pace. Warm-up runs are a form of [dynamic stretching](https://www.masterclass.com/articles/dynamic-stretching-guide). This active stretching makes your muscles and tendons more flexible and resilient and can help prevent injury.
3. __Find a flat stretch__. Flat, open spaces like a running track, football field, or parking lot work best for stride drills. You want to practice running strides over a fifty to one-hundred-meter distance. You can also double back over the same stretch if there’s limited space. 
4. __Perform an even acceleration__. Avoid running at maximum speed during stride drills. Accelerate evenly over the stretch of ground, taking care not to reach your maximum effort, then gradually decelerate until you reach the end of your stride.
5. __Focus on your form__. As you accelerate, focus on keeping your posture upright with your shoulders back, a slight tilt forward of your body in relation to the ground, and your footfalls underneath your center of gravity. Focus on pushing with your feet rather than pulling yourself forward.
6. __Release any tension__. Strides can cause runners to tense up. As you practice your strides, tune into how your body feels. Keep your arms loose by your side, and avoid clenching your fists.
7. __Try an incline__. You can try running strides on a steady incline. Hills take more effort, but running strides on an incline will help build strength and stamina.
8. __Practice downhill strides__. Running on a gentle downhill grade works different muscle groups, leading to overall increases in strength and fitness.
Strides are a versatile running drill because runners can fit them into different portions of their running regimen. Consider the following ways to incorporate strides into your training:

1. __Run strides at the end of a run__. Before you finish your easy run practice, incorporate four to six sets of strides as you wind down. This will give you extra anaerobic training along with your usual aerobic exercise.
2. __Perform strides as speed work__. Stride drills can be a standalone workout. You can increase the number of sets and time, up to forty-five seconds. Warm up as you would for a speed work session; in between the strides, back it down to a walking pace.
3. __Run strides as a shakeout before a race__. On race day, strides can be an excellent way to top off a warm-up and prepare yourself mentally for the event. For better results, run the strides on the same type of running surface as the race.
*If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.*
*Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the [MasterClass Annual Membership] (https://www.masterclass.com).*
Strides are short bursts of running you can perform as part of recovery runs or drills. This running technique can benefit your form and overall fitness.

Strides are short bursts of running you can perform as part of recovery runs or drills. This running technique can benefit your form and overall fitness.

What Are Strides in Running? How to Run Strides

Running strides—also known as striders, accelerations, and pickups—are short bursts of high-frequency running between casual running or walking breaks. Runners generally perform strides at eighty percent of their running capacity for thirty-second intervals and aim to cover fifty to one hundred meters of ground with each stride. Practicing strides can help improve <a href='https://www.masterclass.com/articles/proper-running-form' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/proper-running-form","linkCopy":"running form","category":null}'>running form</a>, pace, and overall fitness.

What Are Strides in Running? 

Whether you are training for your first cross-country race, 5K, 10K, half-marathon, or full marathon, running strides can have several benefits. Stride drills can help improve the following:<ol class="mc-m-4"><li class="mc-my-4"> 1. Form: One of the biggest potential benefits of running strides is the improvement to your form. When you run strides, you reinforce a pattern of running that is faster and more powerful by combining slow-twitch and the <a href='https://www.masterclass.com/articles/fast-twitch-vs-slow-twitch' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/fast-twitch-vs-slow-twitch","linkCopy":"fast-twitch muscle fibers","category":null}'>fast-twitch muscle fibers</a>. Strides help increase your leg turnover (the frequency of your steps), attain an optimal stride length, and allow you to take advantage of both <a href='https://www.masterclass.com/articles/aerobic-exercise-guide' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/aerobic-exercise-guide","linkCopy":"aerobic","category":null}'>aerobic</a> and anaerobic exertion. </li><li class="mc-my-4"> 2. Efficiency: Running strides can help build your running efficiency, also known as running economy. During strides, your muscles, respiratory system, and circulatory system expend a lot of energy in a short period. Strides can help these biomechanics work together efficiently. </li><li class="mc-my-4"> 3. Mental strength: Running strides can help condition your muscles, lungs, and heart rate. Most importantly, strides can help improve the mental strength of distance runners. As you practice strides, you’ll gradually acclimate to how it feels to push your body and become more comfortable near the top of your <a href='https://www.masterclass.com/articles/rpe-scale' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/rpe-scale","linkCopy":"exertion range","category":null}'>exertion range</a>. </li><li class="mc-my-4"> 4. Recovery: Strides fall between easy running and high-intensity, fast-paced runs. The short bursts of running allow for an easier recovery than long, fast sprints. </li></ol>

4 Benefits of Running Strides

Strides are short bursts of running you can perform as part of recovery runs or drills. This running technique can benefit your form and overall fitness.

Strides are short bursts of running you can perform as part of recovery runs or drills. This running technique can benefit your form and overall fitness.


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