Di Sheppard’s Holistic Approach to Success On and Off the Track

Get to know the coaching principles and values of one of Australia’s leading sprints and jumps coaches, Di Sheppard.

On Her Mission:

“My job is to create an environment where athletes who are serious about growth can thrive.”

Diane Sheppard has a fierce commitment to her own style.

Each afternoon, her presence fills the bottom oval at the Ipswich Grammar School, where she trains athletes of all levels with a focus that is as much about developing resilience as it is about building physical skill. Now, with the breakout success of Gout Gout, one of Australia’s rising track stars, Di’s approach is gaining deserved national attention. This feature explores the coaching philosophy of the coach behind Gout’s journey so far, shedding light on her distinctive style and the principles that guide her.

A Journey Rooted in Authenticity

Di’s journey into coaching started with an instinctive ability to observe and understand athletes, an approach that has defined her career. For Di, it wasn’t about degrees or titles; it was about building effective relationships and doing so with a level of honesty and integrity that, over time, has drawn athletes to her.

“I’d say I’m upfront and direct. I've never advertised; being on campus here, people usually approach me to work with them, whether through a school program, school squad, or a private squad. Sometimes the boundaries between these groups blur, but with all my athletes I make it clear from the beginning: I don’t coach parents. If they want to be excessively controlling in their child’s journey, I’m probably not the right coach for them.” she says.

On Transparency and Boundaries:

“I’m upfront with every athlete and their family: if you want a coach who keeps parents at a distance, I’m the right person. My job is to develop the athlete, and that only works if they’re fully committed to the process.”

This commitment to authenticity allows Di to focus entirely on the athletes and build an environment rooted in respect and self-motivation, where accountability is expected from day one.

Di’s approach is supported by research showing that parents who foster autonomy, offer emotional encouragement, and set realistic expectations create a supportive environment that promotes resilience and long-term development in young athletes. In contrast, overly controlling or high-pressure parental behaviours are linked to increased stress, burnout, and a less positive experience for athletes and their support team.

Beyond these structural boundaries, Di holds every athlete to high standards right from the start, establishing a culture of commitment and accountability that she believes is essential for long-term success. Her direct, honest communication style helps to eliminate any ambiguity around what is expected. When athletes join her squad, they know they’re stepping into an environment where dedication and resilience are non-negotiable. Di makes it clear that her role is to guide, not to spoon-feed, and that she expects athletes to take ownership of their journey.

On Setting Standards from the Start:

“I tell them from day one: this is your journey, and I’m here to guide it, not to hand-hold. Success requires discipline, and that’s something I expect from every athlete who steps onto my track.”

For Di, setting these standards isn’t about being tough for the sake of it; it’s about preparing her athletes for the demands of both sport and life. She recognises that track and field—and all sports—require discipline, hard work, and the mental toughness to handle setbacks, which she believes can only come from personal responsibility. By encouraging her athletes to take accountability for their actions, Di nurtures a sense of independence that extends well beyond their time on the track. Athletes under her guidance learn to value the process, understanding that their growth is ultimately in their own hands.

This approach has created an environment of mutual respect and self-motivation, where athletes are encouraged to push themselves, knowing Di will provide honest feedback and support every step of the way. Di’s insistence on transparency, directness, and respect for boundaries has earned her a reputation as a coach who not only develops athletic talent but also builds character. By establishing these high standards and holding firm to her principles, Di ensures that every athlete is equipped to meet the challenges of sport—and life—with resilience, clarity, and purpose.

On Junior Performance:

“I don’t like the term ‘junior high performance.’ These are school kids, not professionals, and they need to find joy in what they’re doing. If they don’t love the sport, no amount of success will keep them in it for the long run.”

Di was one of three worthy recipients of Queensland Athletics’ Coach of the Year Award in 2024.

Balancing Performance and Passion

Di’s coaching approach balances the pursuit of performance with a deep respect for each athlete’s personal journey, ensuring that passion remains at the heart of their sporting experience. Central to this balance is Di’s commitment to individualised programming. She recognises that every athlete is unique, with specific strengths, weaknesses, and motivations, and she believes that a one-size-fits-all approach can only go so far in nurturing an athlete’s potential. Rather than imposing a rigid system, Di begins with a foundational program that is then tailored to each athlete’s needs. She’s quick to adapt her methods, using varied cues and adjustments to connect with an athlete’s distinct learning style or physical traits.

“If a cue isn’t working for one kid, I’ll change it—sometimes to something completely unexpected—to get them where they need to be,” she explains.

This flexibility not only supports the athlete’s progress but also instils a sense of confidence and trust, as athletes see that Di recognises and values their individuality.

Di’s individualised approach extends beyond technical skills to encompass each athlete’s personal motivations and aspirations. She recognises that athletes respond differently to challenges, so her coaching reflects a sensitivity to each athlete’s pace of development. Her warm-ups, for example, serve as a diagnostic tool, allowing her to assess how an athlete is moving and pinpoint areas that may need additional attention.

By taking the time to observe and adjust based on what she sees, Di creates a supportive environment where athletes feel seen, understood, and capable.

A Defining Moment: Di and Gout’s Perspective on Success

One of the pivotal moments in Di Sheppard’s coaching journey came in a conversation with Gout shortly after they returned from the 2024 World Athletics U20 Championships. Reflecting on their performance, Di recalls the exchange as a defining moment for both coach and athlete—a conversation that captures her commitment to keeping Gout grounded, even as his career gains momentum.

A week after we got back, we were driving, and Gout turned to me and said, ‘What we did was pretty big, hey?’ I agreed, saying, ‘Yeah, it was really big, but we aren’t acting like it, are we?’ He just nodded and said, ‘No, we’re not,’

This exchange speaks volumes about Di’s coaching philosophy. For her, each competition is a stepping stone, a chance to build on experience rather than bask in success. This perspective has become integral to Gout’s approach to his own athletic journey. Di’s focus on the long-term journey helps him to view every achievement not as a final goal but as one chapter in a much larger story.

We both knew it was a significant moment, but we also understood that it was just one part of a much longer path,” Di explains. “In our conversations, I always remind him that we’re here to enjoy the journey, to see each step as an experience that adds to who he is as an athlete and a person. It’s about ticking a box, yes, but it’s never about letting that box define you.

For Di, this approach is essential in a sport where pressures can mount quickly, especially for young athletes like Gout who have shown early promise. By encouraging him to stay grounded and keep his focus on continuous growth, Di helps Gout maintain a balanced perspective, one that values resilience over immediate gratification. The conversation is a testament to the rapport and understanding they share—a relationship built on respect, accountability, and the shared understanding that true success lies in the journey, not the accolades.

Equally important to Di’s philosophy is fostering a love for the journey itself, rather than focusing solely on performance metrics. She reminds her athletes from day one that rewards and accomplishments are simply by-products of their effort and commitment, rather than the sole objective. For Di, success is not defined by the podium but by each athlete’s growth, resilience, and enjoyment of the process.

“When athletes focus on enjoying the journey, they’re more likely to stay engaged, motivated, and resilient over the long haul,” she says.

This approach encourages athletes to embrace the ups and downs of training, helping them develop a positive, sustainable relationship with the sport that isn’t solely driven by external results.

On Junior Performance:

“I tell them from day one: the rewards will come because of the journey, not in spite of it. Success is about more than medals—it’s about seeing your own progress and loving what you do along the way.”

In a culture often obsessed with winning, Di offers a refreshing perspective that places personal development above competitive outcomes. She actively challenges the notion of “junior high performance,” preferring instead to see young athletes as individuals with varied rates of progress and potential. She believes that this holistic view helps athletes avoid burnout and cultivates a more lasting connection to athletics. By framing every training session, drill, and competition as an opportunity to learn, Di fosters a mindset that values improvement and persistence, whether or not it translates into immediate results.

Through this balance of individualised programming and a focus on the journey, Di has created a coaching environment where athletes can pursue excellence without sacrificing their passion for the sport. Her approach builds resilient, adaptable athletes who are prepared to meet the demands of high performance with enthusiasm, confidence, and a true love for what they do.

Programming Approach

Di’s programming approach reflects her commitment to individualised coaching and movement quality, emphasising a structured yet flexible foundation that enables athletes to improve both their performance and their movement efficiency. Her programming begins with a foundational structure that provides consistency while allowing for adjustments that meet each athlete's specific needs.

On Using Warm Ups as a Diagnostic Tool:

“The warm-up is where I learn what’s happening with each athlete’s body that day. It’s my chance to catch the little things—a tight hip, an uneven stride—before they turn into bigger issues.”

Di’s warm-up routines serve as the cornerstone of her approach. While every athlete follows a base warm-up, Di uses this time to observe movement patterns and identify unique areas for improvement.

“The warm-up is where I see how each athlete moves and pick out the details—tight hips, restricted ankle motion, or any asymmetry,” Di explains.

This routine is deliberately comprehensive, designed to allow her to assess biomechanics before diving into more intensive training. If an athlete finishes their warm-up too quickly or skips steps, Di notices and intervenes, emphasising the importance of full, intentional preparation. This attentiveness not only sets a disciplined tone for training but also helps athletes understand that how they prepare is just as important as what they achieve in the main session.

Editors Note: The warm up is a key area for coaches to focus on... many coaches leave the warm up to the athletes and don’t always see that this is a crucial part of the session. As Di points out, you can learn a lot about your athlete by watching the warm-up — physically, technically, emotionally, and mentally.

A key focus in Di’s programming is on fundamental movement quality. She recognises that for many young athletes, common issues like hip tightness, postural imbalances, and lack of body awareness can lead to inefficiency and even injury if left unaddressed. Di is particularly mindful of the “movement deficits” she sees in young athletes today, often stemming from limited free play and heavily structured physical activities.

“Most kids don’t move freely anymore; they go from one structured activity to the next, so they miss out on developing basic movement skills,” she notes.

Di’s warm-ups incorporate a variety of mobility exercises that help athletes become aware of their bodies, moving through each plane of motion to ensure a comprehensive range of movement and prevent overuse of any one area .

For Di, prioritising movement education is essential not only for immediate performance but also for long-term athletic development. She believes that proper movement patterns lay the groundwork for reducing injury risk and enabling athletes to progress safely through higher levels of training. Di teaches her athletes to understand the “why” behind their exercises, helping them recognise how correct movement patterns will support their goals. For instance, when she sees an athlete struggling with a lunge due to hip tightness, Di introduces mobility exercises to address the issue, explaining how improved hip flexibility will enable better stride length and form. By consistently integrating movement education into her programming, Di encourages athletes to take ownership of their bodies and understand how to train sustainably.

On the Importance of Movement Fundamentals:

“If a kid can’t do a basic lunge without wobbling, that’s a red flag for me. Those small weaknesses are exactly what we need to address early on, or we’re just setting them up for problems down the track.”

This focus on movement quality is especially important as athletes grow and their bodies change. Di recognises that the growing years can be particularly risky for injuries due to rapid physical development, which often affects coordination and stability. In response, she provides athletes with personalised mobility drills and stabilisation exercises, reinforcing the importance of functional movement as they transition through various stages of growth . By instilling these habits early, Di equips her athletes with the tools to handle higher-intensity training down the line without compromising their physical well-being.

Editors Note: This is a great reminder for developing coaches - get the basic movement patterns right before building load.

Through her programming approach, Di ensures that every training session not only targets specific performance outcomes but also reinforces the foundational movement skills that are essential for long-term success. Her approach underscores a deep understanding of the athletic process, viewing development as a gradual layering of skills and movement literacy that supports both high performance and resilience. This balanced foundation allows Di’s athletes to train with confidence, knowing that they are building a strong, sustainable base for their athletic journeys.

Developing Resilience and Managing Expectations

Throughout our conversation, Di places a high value on resilience, recognising that mental toughness is essential for long-term success in athletics. Her approach to building resilience goes beyond the physical demands of training; it’s deeply rooted in helping athletes navigate setbacks and maintain focus in the face of external pressures. Di believes that athletes must learn to handle both wins and losses with composure, a skill that serves them well not only in competition but also in life.

On Moving Past Setbacks:

“I tell my athletes, if you’re going to dwell on a race for hours, you’re only dragging yourself down. Vent if you need to, but then it’s time to shift gears and focus on the next step.”

One of Di’s key strategies for fostering resilience is her policy on limiting “whinging” time after a race. She gives her athletes a 30-minute window to express their frustrations or disappointment.

“If something’s out of my control, I acknowledge it but don’t dwell on it. I apply this to my athletes as well. If they have a bad race, I give them 30 minutes to vent, then we move on. Dwelling on things that can’t be changed doesn’t help anyone. I’m a big believer in resilience – you learn more from setbacks than wins, and that’s a reality I encourage my athletes to embrace.,” she explains.

While Gout has deservedly attracted a lot of the attention, Di is bringing through a strong cohort of young sprinters and jumpers. Pictured: Jonathan Kasiano in training for the World Athletics U20 Championships.

This clear boundary teaches athletes that while it’s natural to feel disappointed, dwelling on a poor performance won’t change the outcome. Di emphasises that setbacks are an inevitable part of the athletic journey, and the most successful athletes are those who can learn from their losses. She encourages her athletes to see each challenge as an opportunity to improve, instilling the mindset that resilience is built through experience, both good and bad.

Beyond resilience in the face of loss, Di’s coaching includes a strong focus on what she calls “controllables.” She teaches her athletes to compartmentalise their thoughts, directing their energy towards elements within their control and ignoring distractions, or what she refers to as “white noise.” This approach is particularly valuable in competitive environments where athletes often feel overwhelmed by pressure from parents, peers, or even their own expectations. Di believes that managing these external pressures is crucial for sustaining focus, and she actively coaches her athletes on how to filter out distractions.

“You can’t control how fast the other guy runs or what anyone else says—what you can control is how you prepare and perform,” she tells them.

Di’s focus on controllables is especially relevant in team-based settings or high-stakes competitions where emotions and expectations run high. She encourages athletes to separate themselves from things they can’t influence, like weather conditions, officials’ decisions, or audience reactions. This approach helps athletes ground themselves in the present moment, enhancing their mental clarity and allowing them to focus solely on executing their own performance. For Di, this compartmentalised mindset is a vital tool for maintaining consistency and composure in unpredictable situations, and it’s a skill that transfers beyond the track.

On Focusing on Controllables:

“You can’t control the weather, your competitors, or the crowd. All you can control is how you prepare and how you perform—anything else is just noise.”

This commitment to resilience and focus isn’t just about keeping athletes composed; it’s a core part of Di’s philosophy on developing well-rounded individuals. She views setbacks and challenges as essential learning moments, teaching athletes that success is less about avoiding failure and more about adapting and persevering. Di reminds her athletes that “you don’t just learn from winning,” underscoring her belief that the most valuable lessons come from mistakes and missteps. By guiding athletes through the process of reflecting on and learning from each setback, Di equips them with the confidence to face future challenges head-on.

Through her strategies for resilience and focus, Di creates a training environment where athletes are empowered to control their own narratives, understanding that their reactions and mindset are within their power. This perspective not only builds mental toughness but also fosters a sense of independence, as athletes learn to take responsibility for their journey. The emphasis on resilience and focusing on controllables ensures that her athletes are prepared to handle the demands of sport—and life—with grace, grit, and an unwavering commitment to growth.

On Building Resilience Through Challenges:

“You don’t build strength by winning every time. The real growth happens when you face something tough, work through it, and come out stronger on the other side.”

Holisitic Athlete Support

Anyone who has seen Di on the track will be able to tell you that her coaching philosophy embraces a holistic approach to athlete development, focusing not only on physical performance but also on supporting the mental well-being of each athlete. Recognising that an athlete’s success is rooted in a balance of body and mind, Di integrates a range of practices that enhance both physical resilience and mental strength. Her approach ensures that athletes aren’t just prepared for the demands of competition, but are also equipped to manage their overall health and personal well-being.

🏋️‍♀️ Physical Skills

Unsurprisingly, there’s a strong emphasis on proactive physical care, understanding that regular attention to mobility and recovery can significantly reduce injury risk and enhance performance. Mobility work is a staple in her programming, integrated into every session to address common areas of tightness and restriction, especially around the hips and lower body. By incorporating targeted mobility exercises, she helps athletes build a functional range of motion, which not only supports their athletic performance but also protects against common overuse injuries.

One of the key components of Di’s recovery strategy is the use of pool sessions, which she incorporates weekly on Fridays to help her athletes unwind, relax, and improve circulation . These sessions aren’t focused on intensive swimming; instead, they’re designed as a form of active recovery, where athletes move gently in the water to alleviate muscle tightness and aid recovery.

“We’re just moving up and down, no intense swimming—it’s all about letting the body recover so they feel fresher and looser for the weekend,” Di explains. The pool work provides a low-impact way to release tension and reset physically, something her athletes often look forward to as a regular part of their recovery routine.

On Pool Recovery Sessions:

“Recovery isn’t just rest—it’s active. Our pool sessions aren’t about swimming laps; they’re about moving, loosening up, and letting the body reset so the athletes can head into the weekend feeling refreshed.”

The quality of sprinting in Australia is arguably as strong as it ever has been. The role of coaches like Di in driving this success can not be understated. 

In addition to mobility and pool recovery, Di encourages her athletes to explore optional therapeutic support when needed, such as chiropractic care or massage. She acknowledges that while not every family may prioritise or believe in these therapies, they can be beneficial for some athletes, particularly those dealing with alignment or chronic tightness issues. Di’s approach is practical and adaptable: she provides guidance on when therapeutic intervention might be helpful, but ultimately empowers her athletes and their families to make informed choices. This flexibility reflects her commitment to supporting each athlete’s physical needs without imposing rigid protocols.

🧠 Mental Skills

Di’s holistic approach extends to mental skills, a dimension of training she considers just as crucial as the physical. To help her athletes build mental strength and confidence, Di introduces them to a daily affirmation practice that she personally uses: “I am good, I am great, I am invincible.” She encourages athletes to repeat this mantra each morning and before competitions, teaching them to start the day with a positive mindset.

“There’s so much white noise around kids these days,” Di says. “If they don’t start with a sense of belief in themselves, it’s easy for them to get overwhelmed.”

This simple affirmation is more than just words; it’s a tool for resilience and focus, helping athletes centre themselves amidst the pressures of performance, social life, and the demands of school. Di believes that confidence comes not only from technical skills but also from an internal foundation of self-belief. By integrating this affirmation into their daily routine, her athletes learn to cultivate a positive self-image and handle challenges with a sense of inner strength.

On Affirmations:

“With so much noise around them, I tell my athletes to focus on one thing they can control—their mindset. That’s why we start the day with, ‘I am good, I am great, I am invincible.’ It’s simple, but it makes a world of difference.”

Di’s focus on mental well-being is especially important in a world where young athletes face increasing levels of pressure, both online and offline. She encourages her athletes to use affirmations to shield themselves from negative influences and distractions, creating a mental “reset” that helps them stay grounded. For Di, mental toughness isn’t about ignoring difficulties—it’s about building the internal resources to manage them with confidence and composure. Her athletes often report that this practice has helped them feel more empowered and resilient, carrying a sense of calm and positivity that translates not only to competition but to other areas of life.

Through her holistic approach, Di ensures that her athletes are supported in both body and mind. Her emphasis on regular mobility, recovery routines, and personal affirmation practices equips her athletes with practical tools for managing their health and well-being. This well-rounded approach enables Di’s athletes to perform at their best while developing habits that support lifelong physical and mental resilience. By valuing the whole athlete, Di prepares them to meet the demands of sport with confidence, strength, and a deep-rooted sense of self-worth.

On the Balance of Physical and Mental Health:

“Athletics is more than just performance; it’s about building a strong, balanced foundation. If you’re taking care of your body and mind, you’re prepared for any challenge—on the track or off it.”

Personal Reflections

Coaching journeys are invariably influenced by our own life experiences, shaping our philosophies around resilience, independence, and personal growth. Di’s personal experiences with adversity have greatly informed her approach, teaching her that resilience is cultivated through facing and overcoming life’s difficulties.

Editors Note: This is an important message. As coaches, understanding how our pasts have contributed to who we are and how we act is essential. Being open with our athletes at times about our own journey – good and bad - can be part of developing mutual trust and respect.

“I’ve faced my own share of tough situations, and what I’ve learned is that you can’t always change what’s happened, but you can control how you respond to it. I’ve had to learn to compartmentalise, to put things aside that I can’t change, and keep moving forward. That’s what I try to instil in my athletes—the ability to stand up after a setback, to let go of things they can’t control, and focus on what they can. It’s not just about being tough; it’s about being resilient in a way that lets you find growth and strength in every experience, no matter how hard.”

Di’s life challenges have instilled a powerful sense of independence and mental toughness that are central to her coaching philosophy. She believes that success, both in sport and in life, comes from a foundation of self-reliance and inner strength. “Life doesn’t hand you everything on a silver platter,” she often tells her athletes, reminding them that resilience is something developed through repeated practice and perseverance. Di’s own experiences with hardship have taught her to value the strength gained from independence, and she fosters this same quality in her athletes, encouraging them to take ownership of their journey. By helping her athletes build a foundation of mental toughness and autonomy, she prepares them not only for the challenges of competition but also for the ups and downs of life.

Beyond the influence of her life experiences, Di finds profound personal growth and satisfaction in the process of coaching itself. Her love for the sport and for working with young athletes is evident in her dedication to their development, both on and off the track. For Di, the real reward of coaching isn’t the medals or accolades; it’s the transformation she sees in her athletes as they grow, gain confidence, and discover their potential.

“There’s nothing quite like watching a kid’s eyes light up when they finally ‘get it’—that moment when everything clicks,” she says, seeing these markers as as the true measure of success.

On What She Gets Out of Coaching:

“Coaching isn’t just about helping athletes win—it’s about guiding them to realise what they’re capable of, both on and off the track. There’s nothing more rewarding than seeing a young person grow in confidence and resilience, knowing that they’re building skills they’ll carry for life. That’s what keeps me coming back every day.”

This passion for the process has driven Di to continuously seek new knowledge and refine her methods, a commitment that stems from her belief that a coach is always learning, just like the athletes. Her willingness to adapt and grow as a coach has enabled her to stay connected with her athletes and responsive to their needs, even as they change over time. Di’s philosophy centres on the idea that coaching isn’t about imposing knowledge but about guiding athletes to discover their own strengths. By fostering a positive, growth-focused environment, she creates a space where athletes feel supported in exploring their limits and developing resilience.

Advice for Other Coaches

Di’s advice to fellow coaches is rooted in authenticity and commitment to one’s principles. She believes that a strong coaching philosophy is the foundation of meaningful, effective coaching, and she encourages aspiring coaches to stay true to their own beliefs, even when confronted with pressures to conform to external expectations.

“You’re always going to have people telling you how to coach or suggesting you change your methods to suit a particular athlete,” Di says. “But if you know what works and you believe in your approach, stick with it. The right athletes will thrive under that consistency.”

On Embracing Your Unique Coaching Style:

“Every coach has a different way of doing things, and that’s okay. What matters is that you believe in your approach and stay true to it. If you do, your athletes will respect it and respond to it.”

Know your values, communicate them clearly, and remain steadfast.

By creating a strong foundation and upholding accountability, coaches can foster athletes who are not only talented but also resilient, self-reliant, and prepared to face the challenges ahead with integrity. For Di, sticking to her beliefs has been the key to her success, and she encourages fellow coaches to trust in their own principles as they shape the next generation of athletes.