Coaching with Heart: How Rachel Limburg Balances Performance, Empathy, and Athlete Development
The Multi-Talented Athlete-Turned-Coach: Balancing Both Worlds
On Her Core Values:
At just 27, Rachel Limburg is navigating a rare and remarkable dual role—coaching the next generation of athletes, while still competing at a high level. A talented heptathlete turned-Triple Jump and Pole Vault specialist, she’s proving that top performance and coaching aren’t mutually exclusive. But beyond her athletic achievements, it is Rachel’s deep empathy and lifelong ability to understand and support others that truly define her. Whether through coaching, mentoring, or simply being there for those around her, she brings an innate sensitivity to the thoughts and feelings of others, making her an inspiring figure both on and off the track.
Photo Credit: Scott Sidley (SS Athletics)
Photo Credit: Joanna Margiolis
An Athletics Journey Sparked by a Great PE Teacher
Rachel’s love affair with athletics began at the age of ten, thanks to an enthusiastic PE teacher who ignited her interest. What started as a school-based introduction quickly turned into a lifelong passion, one that led her to multi-event success. But while her own performance was flourishing, something else was quietly developing alongside it—a desire to share her knowledge with others.
“I started coaching when I was 17, still in school,” Rachel recalls. “Mum would drive me to coaching sessions before and after school, and I’d work with young athletes. I just had this passion for athletics, and I wanted to share that with other kids.”
Even at an age when most teenagers are primarily focused on their own ambitions, Rachel found joy in teaching. “Being surrounded by older siblings…I think I’ve always had a bit of a maturity about me. Even in school, I was often chosen as a team captain. I loved helping my friends, and that naturally extended to younger kids as well.”
Her experience in multi-events played a crucial role in her coaching journey. Learning to master seven different disciplines meant Rachel had to develop a keen eye for technique and training structure, skills that now serve her well as a coach. “The heptathlon teaches you adaptability—something I bring into my coaching. Every athlete is different, just like every event is different. You can’t take a one-size-fits-all approach.”
Her early days in athletics also shaped her perspective on competition and development. Avoiding the traps of early specialisation, Rachel explored multiple sports before committing to track and field. “I actually started with dancing—ballet, jazz, contemporary—which I think gave me a lot of my leg strength for jumps later on,” she says. “I didn’t start serious athletics training until I was 14. Before that, it was all about fun.”
That emphasis on enjoyment is something she now passes on to her own athletes. “When I was younger, there was no pressure to perform—it was all about loving the sport. That’s something I try to replicate in my coaching. If kids don’t enjoy what they’re doing, they won’t stay in the sport long enough to reach their full potential.”
On Enjoying The Process:
Balancing the Athlete-Coach Dynamic
Now, a decade later, Rachel continues to walk the tightrope between coaching and competing. While some may see this as a challenge, she sees it as an advantage. “I’m still experiencing everything my athletes are experiencing,” she explains. “I know how it feels to be under pressure at a big competition, to navigate training setbacks, and to deal with the mental ups and downs. That makes me more empathetic as a coach.”
On Using Her Own Experiences To Relate To Her Athletes:
Photo Credit: Lachlan Bridgman (Soaring Vision)
But it isn’t always easy. There are moments where her two roles collide, such as the recent Victorian Championships where she found herself coaching against one of her own athletes, Sophie Zarafa, in the triple jump. “It was such a strange feeling,” she laughs. “I wanted to win, of course, but I also wanted her to do well. When she pulled out a huge jump and overtook me, I was genuinely stoked for her—but also like, ‘Okay, now I need to step up!’” In the end, Rachel reclaimed the lead on her final jump, but the experience reinforced the deep pride she feels watching her athletes succeed.
Rachel and Sophie’s journey together dates back to when Sophie was around 11 or 12 years old. “She was this raw talent that had no idea what she was doing,” Rachel recalls fondly. “But you could see there was something special there. She had so much potential, and it was just about guiding her through the process and helping her build confidence in her ability.”
Since those early days, Rachel has seen Sophie transform not just as an athlete but as a person. “It’s been incredible watching her grow. She’s matured so much and is now a serious competitor. Competing alongside her now is surreal—it’s like watching everything come full circle.”
Their relationship is built on mutual respect and admiration. “Sophie knows how much I believe in her, and I think that has helped her push herself even harder. At the same time, she pushes me too. Seeing her work ethic, her drive, it inspires me as an athlete and as a coach.”
On Leading By Example:
The Influence of Great Coaches
Rachel’s coaching philosophy has been shaped by the mentors who guided her own journey. “My first athletics coach, Efim Shuravetsky, was the one who really mentored me into coaching,” she says. “He taught me the importance of patience, precision, and leading with encouragement.”
Efim wasn’t just a coach; he was a guiding force in Rachel’s development. “He had this incredible ability to see the small details that made a huge difference. He didn’t just train us physically; he trained our minds. He always emphasized discipline and consistency, which I now try to instil in my own athletes.”
Rachel also credits Tony Marsh as a major influence, whom she works alongside as part of the United Track and Field Coaching in Melbourne’s east. “Tony has shown me the power of adaptability in coaching. He knows how to bring out the best in each athlete by understanding their unique strengths and challenges.”
Rachel’s approach to coaching is a blend of both these influences—structured yet adaptable, firm yet compassionate. “Every coach I’ve had has left a mark on how I see athletics and coaching. I've taken technical knowledge from each one of my coaches…and I share the cues that I know worked with my own training with my athletes now.”
Beyond technical knowledge, Rachel believes deeply in the human side of coaching. “At the end of the day, they’re not just athletes—they’re people. I make a real effort to check in with them about school, life, and how they’re feeling. If they trust me and feel understood, I know I’ll get the best out of them on the track. It’s about more than technique—it’s about trust, respect, and building relationships.”
An Unforgettable Introduction to the Sport...
"I had been waiting all year to start Little Athletics. I finally got to join towards the end of year four, around September or October, and I was beyond excited. That morning, I was in such a rush to get out the door that I didn't even eat breakfast—I just wanted to get there.
My twin brother and I arrived, and the first event was the 100 metres. I lined up, full of nerves, and powered down the track, finishing second in my heat. I was buzzing with excitement. But then, suddenly, I felt lightheaded. I must’ve had a drop in blood pressure or blood sugar or something because before I knew it, I hit the deck—I fainted and smacked the back of my head on the concrete.
The officials quickly sat me on a chair to recover, but the moment I got settled, I fainted again, this time falling right off the chair. That was the start of an eight-hour visit to Box Hill Hospital, where I was diagnosed with a concussion. I was vomiting—the works.
The next time, my mum gently asked if I wanted to take a break. "It was quite traumatic last time", she said. But I didn’t even think about it. "No, I really wanna go back", I told her.
So, the very next week, I showed up again—a little wiser, a little more hydrated, and with an unexpected reputation. From then on, I was forever known as the girl who fainted on her first day. It was definitely a memorable debut, but from that moment, I knew I loved the sport."
Creating a Supportive Environment in Stressful Situations
One of the qualities that defines Rachel as a coach is her commitment to ensuring her athletes feel prepared, confident, and supported, particularly when navigating the high-pressure world of important competitions.
Drawing from her own early experiences, she understands the uncertainty that can accompany big events. “I remember my first nationals when I was 14—it was a bit scary,” she recalls. “I had no idea what I was doing, and because my parents weren’t from the sport, we were all learning as we went. The experience definitely rocked my confidence and enjoyment for a little while.” It’s a feeling she never wants her athletes to experience.
Preparation is key to how Rachel instills confidence in her athletes. Every aspect of competition, from logistics to mental readiness, is covered in detail in the preceding week. “We talk through everything in the lead-up—where check-in is, what the call room process looks like, how to warm up properly,” she explains. “They might feel nervous the night before or even during the competition, so having those discussions early helps settle their minds.”
On Supporting Her Athletes Even When She Can't Be There:
Beyond practical preparation, emotional support is at the heart of her coaching approach. Rachel makes herself available whenever her athletes need guidance, whether it’s in person or remotely. “Even if I can’t be at the meets, I make sure they’re getting video feedback from me throughout the competition,” she says. When her own competition schedule conflicts with her athletes’, she is able to lean on her great support network to guide her athletes. “I’m really lucky to work with Tony, so if I am competing at the same time, he will look after my athletes. Just knowing they have that support there makes a big difference.” She believes that a well-supported athlete is a confident one, and confidence, in turn, leads to better performances.
Current PBs
Rachel's incredible versatility as an athlete are reflected in her World Athletics PB table.
| Event | Performance |
|---|---|
| High Jump | 1.80m |
| Long Jump | 5.98m |
| 100 Metres Hurdles | 14.34s |
| Heptathlon | 5471 |
| Triple Jump | 12.53m |
| Pole Vault | 3.50m |
| 200 Metres | 25.98s |
| 400 Metres | 60.28s |
| 100 Metres | 12.95s |
| 800 Metres | 2:22.21 |
| Javelin Throw | 43.95m |
| Shot Put | 12.75m |
However success in athletics isn’t just about competition results—it’s about finding joy in the journey. Rachel firmly believes that if an athlete doesn’t enjoy the process, they won’t stay in the sport long enough to reach their potential. “It’s a very individual-based sport… so you have to enjoy the process,” she explains. “I noticed that the kids who dropped out of the sport were the ones that just had this whole mountain of pressure on them when they were 10, 11, or 12 years old… and I think this sport is all about longevity. It’s not a sport where you have a strong money incentive to keep you going, so you really have to love the process.”
Her role extends far beyond that of a coach—she is a mentor, a guide, and often, a reassuring presence during high-stakes moments. “I’ve always loved helping people,” she says simply. It’s this genuine care and investment in her athletes’ experiences that define Rachel’s coaching philosophy. She ensures that every athlete, no matter their level, enters competition not just physically ready but mentally secure, knowing they are backed by a coach who believes in them every step of the way.
Looking to the Future
Rachel’s priority remains the development of her current squad and ensuring her athletes have the best possible environment to grow. With a particularly strong group of talented young athletes currently under her guidance, she is focused on their progression, ensuring they receive the support and coaching necessary to excel. “I love working with my squad and seeing them develop—it’s what drives me,” she says. However, as her athletes continue to improve and push towards national and potentially international levels, Rachel is open to opportunities to coach at higher levels alongside them. “I’d love to work with more elite athletes and maybe go away with some teams in the future,” she says. “It’s exciting to think about what’s ahead, but my squad will always be at the heart of what I do.”
While she’s excited about future opportunities in high-performance sport, Rachel is equally invested in the broader impact of her work. Whether guiding junior athletes or preparing for elite coaching roles, she remains focused on creating environments that nurture resilience, confidence, and a love for the sport. “Athletics teaches so much more than just competition. It’s about handling success and failure, staying committed, and enjoying the process,” she says. And if Rachel’s own journey is anything to go by, that enjoyment leads to something far more valuable than medals—a lifelong passion for the sport.
Ultimately for Rachel, the future isn’t about climbing the coaching ranks—it’s about making a lasting impact on athletes at every stage of their journey.
What the Community Says About Rachel: "Rachel is an incredible coach who brings such a unique blend of energy, kindness, and deep knowledge to the sport. She has a maturity beyond her years and a natural ability to understand and connect with her athletes. Her empathy is what truly sets her apart—she doesn’t just coach; she genuinely cares about every athlete’s journey, both on and off the track. It’s rare to find someone who can combine technical expertise with such a strong emotional intelligence, and Rachel does it effortlessly. The sport is better for having her in it."
