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Olympic silver medallist, coach, and researcher Dr. , BA’97, MSc’01, PhD’13, knows athlete motivation isn’t sparked by a rousing, one-minute-left-in-the-fourth-quarter kind of speech. It doesn’t come from the type of speeches we see in movies like or on TV shows like .  

“While the motivational speeches we see in the media are highly entertaining, effective motivation for high-performance athletes involves empowerment, rather than last-minute pep talks,” explains Din, a professor in the . “Athletes who rely on a rousing speech by their coach before competition may not be fully prepared for the challenge. But athletes who are given concise, focused reminders of their strengths, abilities, and extensive preparation could benefit from that kind of last-minute communication.”

The key to motivation? Consistency

Consistency is key when it comes to athlete motivation, something Din experienced herself over 18 years as an artistic swimmer. Growing up in a “champion factory” club with world-champion women coaches, she was shaped by a demanding and relational environment, mentorship, and fun, but also by challenging training that contributed to her athletic and personal growth.  

“What I learned in my research is that athletes could find this deep, real confidence — not bravado — when they believed they had out-prepared their competition," Din says. "If you believe your preparation is the best in the world, literally all the moments of preparation leading up to your chance, there’s this beautiful, earned confidence that emerges.” 

As you watch the 2026 Olympic Winter Games this month, you’ll notice different pre-performance routines athletes have with their coaches before they take to the ski hill, drop into the halfpipe, or get ready at the start line on the ice, explains Din. One athlete might give their coach a fist bump and clap three times. Another might yell a word or phrase with their coach and jump up and down six times. The common thread? Consistency. 

“Right at that moment, before the gun goes off, there are small signals, small actions,” says Din. “The coach isn’t over-coaching, there's no new information being provided, because that’s just a distraction for the athlete. Research shows that it doesn’t help the athlete perform the way they need to.”

According to Din, these pre-competition routines and rituals help athletes regulate their energy and focus, ensuring they perform as practised rather than attempting extraordinary feats on the spot. This preparation involves extensive training and mental conditioning beforehand. 

“It’s about consistency, rather than dramatic inspiration,” she says.