A Totally Unscientific Way of Thinking About Different Athlete Needs and Motivations

As a coach, I’ve spent years observing how athletes respond to training, feedback, and the challenges of competition. Over time, I’ve noticed patterns (not sure if real or imagined!) in their behaviours and tendencies, which led me to create a simple but practical system to help me manage them better—not just as athletes, but as people. Let’s call it the Athlete Archetype Framework.

Now, let me be clear—this isn’t a scientific system. It’s not based on research papers or psychological studies. Instead, it’s a simple framework I’ve developed through my personal experiences to categorise athletes into three types based on their personalities and behaviours. It’s helped me tailor my coaching to suit their needs, both in training and in life, and as a personal cue to get me thinking about the different preferences and ways of thinking of the athletes in my squad.

Here’s how I see the three archetypes, what each type bring to the squad dynamics, and how I approach coaching them:

Archetype 1: The Firestarter 🔥🔥🔥

They Bring Big Energy and Intensity to the Squad

‘Firestarters’ are the athletes who light up every session with their energy and intensity. They thrive on external rewards, whether it’s performing in front of a big crowd, engaging with their social media followers (who often get a behind-the-scenes look at their training), or competing with the other athletes in the squad. The Firestarter in your squad might be the sprinter who loves training when the whole team is watching, or the jumper who thrives on applause before every (and I mean every) attempt. However, their enthusiasm often comes with a “more is better” mentality, putting them at risk of overtraining or pushing beyond their physical limits. This can lead to frustration or injury, especially when their high effort doesn’t immediately translate into results.

As natural leaders, Firestarters can elevate the intensity of a group session and energise their teammates, making group training a great environment for key sessions. For example, a Firestarter might perform best during a timed sprint session alongside the squad, where competition and camaraderie fuel their drive. However, they also need balance. Light recovery days are better suited to smaller groups or even solo sessions to prevent them from overdoing it. In these moments, I keep an eye out for signs of fatigue or frustration, helping them channel their energy more productively.

Sometimes, Firestarters respond well to louder, high-energy encouragement, especially during peak efforts, such as clearing a personal best in the high jump or sprinting through the last repetition of an interval set. Coaching them requires striking a balance: leveraging their intensity while protecting them from burnout. It’s about celebrating their passion while teaching them that, in training, smarter is often better than harder.

Archetype 2: The Heartbeat ❤️❤️❤️

They Bring Vibrancy and Social Cohesion to the Squad

‘Heartbeats’ are emotionally expressive and I’m giving them this name because they tend to wear their hearts on their sleeves. Their energy and mood can fluctuate, leading to inconsistent training performances, but their emotional nature also makes them deeply connected to their coach and team. These athletes thrive on connection, requiring frequent reassurance that they’re progressing and that their efforts are meaningful. For example, in a track and field context, this could be the middle-distance runner who visibly struggles after a tough session, questioning their progress, or the hurdler who takes team dynamics to heart and is affected by any conflict within the squad.

‘Heartbeats’ often seek specific direction but may require additional clarification to feel confident in executing their training. They’re open about their feelings, often sharing personal struggles or stories with their coach, and are highly sensitive to criticism or disruptions in social dynamics within the training group. If left unsupported, they can become distracted or lose confidence.

To coach them effectively, I use positive reinforcement, focusing on small, actionable steps to build their confidence and keep them on track. For example, after a hurdling session, I might say, “Your lead leg was strong through that rep—let’s work on driving your trail leg higher for even more speed.” This feedback focuses on what they did well while framing improvements positively. I also make time during sessions for them to talk or vent, allowing them to feel heard and supported, whether it’s about a tough workout or a challenge outside of training. Lastly, I provide consistent reminders about the long-term plan, reinforcing that their progress may not always feel linear but is moving in the right direction. By doing this, I try to ensure their emotional needs are met while keeping their focus on their broader goals, helping them thrive both on and off the track.

Archetype 3: The Rock 🛡️🛡️🛡️

They Bring Consistency and Discipline to the Squad

‘Rocks’ are the epitome of calm, consistency, and discipline. These athletes thrive on structure and clear instructions, approaching their training with a methodical, goal-oriented mindset. In the right environment, they are entirely self-contained, quietly going about their work with minimal need for external motivation or intervention. For instance, a Rock athlete might be a runner who diligently follows their weekly mileage and tempo workouts, hitting every session with precision and consistency. Their reliability makes them particularly dependable when it comes to peaking for major events, as they stick to the plan and execute it without fail.

Rocks typically look for structured directions and execute exactly as instructed, seeking clarification where needed. On a personal level, they don’t tend to share much about their personal life, and their regimented nature means they prefer minimal disruptions to their routine. These athletes are internally motivated, focused on their long-term goals, and unshaken by external pressures.

When coaching ‘rocks’ I focus on providing detailed, specific instructions with clear goals that align with their broader objectives. For example, when preparing a distance runner for their season’s target event, I might outline a taper phase with exact rep targets and rest intervals, knowing they’ll execute it to the letter. ‘Rocks’ don’t need usually rely on emotional pep talks or loud music to get them ready to compete; they thrive with calm, consistent guidance. Their programming is often straightforward and progressive, designed to build toward long-term milestones. With Rocks, less is often more, as their disciplined nature ensures they’ll stay on track without constant supervision. As a coach, my role is to respect their autonomy while ensuring their training aligns with the goals we’ve set together.

Now I’m going to discredit everything that I’ve written and admit that no athlete truly fits neatly into any of the three archetypes.

My Athlete Archetype Framework isn’t about putting people in rigid boxes—it’s about starting the conversation of understanding the different ways athletes think, feel, and respond to training. Every athlete is unique, but recognising these broad patterns has helped me adapt my coaching style to meet their needs. Athletes often exhibit traits from all three archetypes, shifting between them depending on their circumstances, training phase, or emotional state. I use this framework as a flexible guide to adapt my coaching approach, responding to the same athlete's needs differently based on where they are at any given moment.

Whether I’m working with a ‘Rock’ who thrives on quiet consistency, a social ‘Heartbeat’ who needs reassurance and connection, or a ‘Firestarter’ who lights up the track with their intensity, this system reminds me to think about the unique motivations and tendencies of each athlete. It helps me coach the whole person, and that’s when the real progress happens.

My Archetype Summary Table

I’d love to hear about your experiences with how you adapt coaching for different types of athletes in your squad.
Let me know in the comments below if you’d like to discuss more.

^Names in the article have been changed.