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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

“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.

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.”

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.