Solent Suns Coaches's Blog

The Accumulation of Marginal Gains: the Power of 1% January 16, 2011

Coaches often ask players to give 100%. Sometimes the coach is trying to use an emotional device, motivating players to try harder or give more.  At other times we (the coaches) love your (the players) effort, but want more in terms of using the right skills at the right time.  As a coach, asking for 100% is a relatively easy thing to do and therefore we forget how hard players have to work in order to give 100% focus, effort, energy, composer, decision-making, creativity and execution (yes…I really want all of that!).  In team sports 100% also implies getting players to give the best of their individual talent in a way that compliments the whole [team].   At the elite level it means expressing the aforementioned skills, characteristics and competencies under the intense pressure and spotlight of the big game.  When I ask for 100% I’m asking for just that – the very best of what you already have, not equal to anyone else, as the best you can give is a unique package that contributes to the team as a whole.

Whatever you want from your players, you have to help players understand and develop the notion of getting better everyday, step-by-step, inch by inch – this is the accumulation of marginal gains or the power of 1%.

If giving 100% seems daunting, then becoming 1% better everyday should, in theory, be more palatable.  When I think of ‘my best’ it requires a massive amount of energy, effort and skill – something that is challenging for anyone to muster all of the time.  But ask me to give 1%, or improve by 1%, and I’ll give that a try every time.  So, how does this work?

It’s actually a pretty simple process that requires very little skill, but does require a lot of commitment. For one, the accumulation of marginal gains requires doing something everyday to improve your concentration, composure, energy levels, fitness, flexibility and IQ…yes, everyday.

So let’s look at some practical ways we can start developing the ‘power of 1%’ mentality. The firsy thing you have to do is change your mindset.  The whole mindset development debate is complex, and its by no means my area of expertise, but it starts with a simple premise – to be the best you can be you have to have a positive mindset, where everything is possible, if you’re willing to put in the time and make some sacrifices. This brings us to the next important element, which is time.

Many sports scientists, coaches and elite athletes agree that it takes about 10-years or 10,000 hours to reach your potential (Istvan Bayl, 2002).  Thats about 1,000 hours per year or 20-hours per week.  Now, we (the Suns) only have basketball training twice a week (four hours in total if you manage to get to training on time).  With one game each weekend that’s an extra 5-35 minutes, depending on court time, with an extra 20-40 minutes warm-up and 20 minus cool-down.  So, if you want to get close to your potential you need to invest roughly 15-16 more hours in your week.  Now the good news is that doesn’t have to be 16 hours with your coach.  Yes, the coaches would love to have you for another 10 hours per week (a combination of team training and individual workouts), but we’re in England, so that’s not always practical (though not impossible).  Nevertheless, not all the skills and attributes we value in the game can be achieved through organised practices or supervised coaching sessions.

You could try any of the following to improve your overall skills, characteristics and competencies and get closer to your potential ability:-

• Practice ball handling one to three times per week = 30-120 mins
• Go for a 30-minute interval run (Fartlec training) 3 times per week = 90 mins
• Improve your functional strength 45 mins three times per week (press-ups, squats, lunges, plank, sit-ups, dynamic balance etc) = 135 mins
• Work on your flexibility whilst watching TV 20 mins per night = 140 mins
• Play local league basketball (or another sport) = 240 mins
• Watch a couple of basketball games = 240 mins
• Shooting practice at school, before practice, at an outdoor court = 120 mims
• Individual Skills Development (ball handling, 1 on 1 moves, post moves, pick and roll etc) = 120 mins
• Study your teams basketball plays twice a week = 120 mins
• Ask your coaches questions to improve your understanding of the game and your game strategy = 15 minutes (or more depending on the questions)
• Review your game stats at the end of the game and write down your strengths and weaknesses.  If your stats include efficiency ratings, monitor these and dicuss them with your coach = 30mins
• Take the stairs instead of the lift = 15 mins
• Walk instead of catching the bus = 60 mins
• Think about what eat I.e does it give you energy, hydration and/or can you burn off the sugars and fats?

The bottom line is that if you want to give 100%, then you have to start with improving by 1%, each and everyday.  It doesn’t require any big gestures of effort or massive lifestyle changes i.e. download a game on your laptop or phone, keep a copy of your playbook next to the toilet etc.  Start by making some small changes and regularly asking yourself “what have I done today to become 1% better than I was yesterday?”.  You’ll be surprised what committing to 1% does to helping you to realise 100% of your potential. 

If you fancy taking up the 1% challenge then its a good idea to start a training journal to monitor your aims, performance targets and progress, and talk to your coach about the areas you should really focus on in your time away from the practice floor.

Enjoy!