Coach of the Month: December 2024

Anula Costa – Transforming Lives Through Athletics

Anula Costa’s coaching career spans four decades, a remarkable journey of resilience, innovation, and unwavering dedication to empowering athletes. From nurturing grassroots talent to guiding athletes to international success, Anula’s story is one of passion, purpose, and perseverance. In this feature, we explore the essence of Anula’s philosophy, her triumphs over challenges, and the indelible legacy she continues to build.

“My legacy is about creating better people for the world…The lifelong connections I’ve made with my athletes mean everything to me.”

A Journey Born from Setbacks and Inspiration

Anula’s introduction to coaching was shaped by her own experiences as an athlete in Sri Lanka. A promising career came to an abrupt halt in 1983 after a severe hamstring injury. “It was my first injury, and it completely shook my confidence. I was afraid to put my foot down and run again,” she recalls. Yet, in the shadow of disappointment, her coach recognised her potential as a mentor and encouraged her to take up coaching as a means of staying in the sport.

“My coach believed in me. He even invited me to stay at his home while I completed my IAAF (now World Athletics) Level 1 coaching certification. That moment changed my life,” Anula reflects with gratitude. “He saw something in me that I couldn’t see in myself at the time.”

This injury and subsequent transition marked a profound shift in Anula’s outlook. Rather than dwell on the opportunities she lost as an athlete, she channelled her energy into creating opportunities for others. “In Sri Lanka, there were so many talented athletes who couldn’t afford to pursue their dreams,” she explains. “I felt it was my duty to guide them and to fight for their talent to be recognised.”

Her journey into coaching coincided with her studies to become a physical education teacher, a combination that would define her dual commitment to education and athletics. “I wanted to make a difference both on and off the track,” she says. “Coaching gave me a way to nurture talent, and teaching allowed me to instil values and discipline in young people.”

Anula’s early experiences as a coach were deeply fulfilling but also challenging. “Starting out in Sri Lanka, I didn’t have access to the resources or infrastructure that coaches in other countries might take for granted,” she recalls. “But I learned to work with what I had. Whether it was creating drills with basic equipment or finding creative ways to inspire my athletes, I always focused on making the most of every opportunity.”

Even in those early days, Anula’s approach to coaching was defined by empathy and a commitment to understanding the unique needs of each athlete. “Every athlete is different,” she explains. “What works for one person might not work for another. My job is to find the key to unlocking their potential.”

This philosophy would go on to shape her career and set her apart as a coach who not only understood the science of athletics but also the art of building trust, resilience, and belief in her athletes.

“With a lifetime’s experience in the sport, Anula’s contribution to her athletes and the broader athletics community is immeasurable. In addition to the hundreds of competitors that Anula has guided over the years, she has educated and mentored almost as many coaches through her facilitation and mentorship roles. Anula is revered nationwide and is an incredibly deserving recipient of the coach of the month award. Australian athletics is richer for her involvement.”

Anula Costa played a significant role in delivering education in Sri Lanka to over 300 developing athletics coaches in 2017.

Building a Philosophy Rooted in Opportunity

From the outset, Anula’s coaching philosophy has been clear: create pathways for athletes to achieve their goals, no matter their starting point. “Every athlete deserves a chance,” she says firmly. “My role is to assist them in navigating challenges and finding their way forward.”

This belief in opportunity is central to everything Anula does. For her, coaching is about recognising potential, even when it’s not immediately obvious. “Some athletes walk through your door with natural talent, but others need you to uncover it,” she explains. “I’ve always been passionate about working with athletes who might have been overlooked by others. They often surprise you the most.”

Anula’s methods are rooted in empathy and a keen understanding of her athletes’ personal circumstances. “I’ve worked with athletes from rural areas, athletes facing financial difficulties, and athletes balancing family responsibilities,” she says. “It’s important to meet them where they are and guide them step by step toward their goals.”

She often emphasises that success is a journey, not a destination. “It’s not about immediate results,” she says. “It’s about building the skills, mindset, and resilience that will serve them for a lifetime.”

One example Anula recalls is working with a young athlete who lacked confidence but had raw talent. “We started small, focusing on mastering the basics,” she says. “Over time, the confidence grew, and so did the performances. It was a reminder that as a coach, you’re not just teaching technique—you’re building belief.”

Anula’s commitment to opportunity extends beyond individual athletes to the broader community. She’s a firm believer in the power of athletics to uplift entire groups. “When you nurture talent, you’re not just helping one person,” she explains. “You’re inspiring a family, a school, and sometimes an entire community. That’s the ripple effect of giving someone a chance.”

Her philosophy also includes fostering a love for the process. “Enjoying the journey is just as important as reaching the goal,” she says. “Athletics should teach discipline and perseverance, but it should also bring joy.”

This holistic approach to coaching has made Anula not just a mentor, but a role model for her athletes. By creating pathways for those who might otherwise have been left behind, she’s transformed lives and ensured that the spirit of opportunity remains at the heart of her coaching legacy.

“Anula is the best coach - thank you for everything you’ve done!”

Overcoming Challenges with Resilience

Anula’s journey has been anything but easy. As a woman navigating the male-dominated world of high-performance coaching in the 80s, 90s, and early 2000s, she faced significant barriers. “Living in the countryside and working in a male environment were challenges I had to overcome,” she says. “But I told myself, ‘I’m a good coach. I can do this.’”

Mentorship also played a pivotal role in her resilience and self-belief. “I had great mentors who gave me strength and confidence,” she reflects. “They reminded me that I belonged in this space and could succeed.”

Anula’s ability to overcome challenges extended to her work with athletes. In 2003, she began coaching Paralympic athletes in Australia, a first for her. “It was a challenge, but I wanted to show them they had a future. I told them, ‘You are not defined by your disability. You can achieve your dreams.’”

Marching and skipping drills to develop posture and and fundamental movement patterns are a key part of Anula’s training regimen.

The Art and Science of Coaching

For Anula, coaching is as much an art as it is a science. “The book is a guide, but the coach is an artist,” she says passionately. “Science gives us the facts, but true coaching is about understanding how to apply that knowledge to the individual. Every human is different, and it’s our job as coaches to understand those differences.”

This philosophy underpins her approach to athlete development. “Posture is my main focus,” she explains. “I start with core strength, mobility, and arm drive. Simple tools like broomsticks, skipping, and balls can be incredibly effective. The key is to adapt to the environment and resources available.”

Her cues for posture are simple but powerful: “Chin up, eyes forward, shoulders relaxed and back. I stand in front of my athletes to demonstrate the direction of movement. It’s about building habits that last.”

Based in Geelong with easy access to Victoria’s surf coast, Anula uses ocean or pool-based sessions weekly as recovery an squad bonding.

Creating a Family Environment

One of Anula’s greatest strengths is her ability to create a sense of family within her squads. “I value teamwork and a supportive environment,” she says. “Athletes need to feel like they belong. That support system helps them thrive.”

The connections she fosters extend far beyond the track. “Even after 25 years, my former athletes stay in touch,” she says with pride. “They bring their families to meet me. Those bonds are for life.”

Her approach often involves creating opportunities for athletes to support each other. “I encourage my squads to celebrate each other’s successes and help each other through setbacks,” she says. “When one person wins, we all win. That’s what makes us a family.”

Her dedication to fostering connection has also helped athletes navigate personal challenges. “Many of my athletes have faced difficulties outside of sport—family issues, financial struggles, or self-doubt,” she says. “By creating a supportive environment, we’ve been able to overcome those hurdles together.”

For Anula, this sense of family is not just a coaching philosophy but a way of life. “When you coach with your heart, you don’t just create athletes—you create lifelong relationships,” she says.

“She took me for my Level 1 course over 5 years ago and we still keep in touch...She’s been a great source of support and inspiration to my own coaching...Well done, Anula!”

For Anula, the skipping rope is an essential part of the warm up and a key tool for developing coordination, rhythm, enhancing foot speed, and strengthening core and posture.

Adapting Through the Decades

In her 40 years of coaching, Anula has witnessed transformative changes in athletics. The rise of advanced technology, from motion capture analysis to wearable tracking devices, has revolutionised how coaches understand performance. Athletes now benefit from tailored training plans informed by precise data on biomechanics, fatigue, and recovery. However, Anula is quick to point out the enduring importance of simplicity. “I respect the progress and educate myself to keep up, but the fundamentals of running, jumping, and throwing remain the same. Without those, you can’t build anything else.”

Her ability to blend tradition with innovation has been key to her longevity in the sport. “I combine my philosophy with new tools and methods to get the best results for my athletes,” she explains. This includes using video analysis to fine-tune techniques, applying heart rate monitors to optimise training loads, and leveraging digital platforms to stay connected with athletes remotely. Yet, Anula maintains that such advancements are only effective when anchored in foundational principles. “It’s about moving forward without losing sight of the basics,” she insists.

Generational shifts in athlete attitudes have also shaped Anula’s approach. Today’s athletes often seek greater autonomy and a deeper understanding of their training. Anula sees this as an opportunity rather than a challenge. “The athletes now are eager to learn and question, which I welcome,” she says. Balancing this mindset with her firm but supportive style, Anula ensures her athletes embrace discipline while feeling empowered.

By staying adaptable and open to change, Anula exemplifies how coaches can thrive amidst evolving trends while preserving the timeless elements of the sport. Her approach is a testament to the value of innovation tempered by a deep respect for the fundamentals.

Stories of Transformation

Anula’s impact is perhaps best illustrated through the stories of her athletes. One standout is Kelly Cartwright, a Paralympian who joined Anula’s squad at 14. “Kelly had little confidence in her abilities at first, but we worked step by step, focusing on the process rather than the outcome. Today, she’s a successful athlete, an incredible human, and an inspiration to millions of others.”

Another success story involves a group of athletes from rural Australia who lacked access to high-performance training. “They weren’t considered talented,” she says. “But I saw their potential. By connecting with their families and creating a clear pathway, we turned their dreams into reality.”

A Legacy of Lifelong Connections

As Anula reflects on her career, she is most proud of the relationships she has built. “My legacy is about creating better people for the world. The lifelong connections I’ve made with my athletes mean everything to me.”

Her advice to young coaches is simple but profound: “Focus on the process, not the performance. Understand your athletes as individuals and build trust. That’s how you make a difference.”

Anula Costa’s career is a testament to the transformative power of coaching. By blending science with artistry, fostering community, and championing inclusivity, she has not only shaped athletes but also enriched lives. Her legacy is one of inspiration, proving that the heart of coaching lies in connection.