20 Hacks for the 24-Hour Athlete

More, more, more. Work harder. Grind. What happens in the 22 hours outside practice?
20 Hacks for the 24-Hour Athlete started as a pamphlet to influence my team's sleeping, nutrition, and flossing habits over a dozen years ago. A former player recently called the old pamphlet a guidebook to success in his career, so I updated the original and included additional information I have used repeatedly with players over the last few years.
Athletic development pioneer Vern Gambetta introduced the 24-Hour Athlete to emphasize the hours beyond practice. High-performance behaviors do not stop when practice ends. The other hours contribute to success as much as practice, as pre- and post-practice behaviors enhance or detract from your effort. Elite athletes benefit more from their practice. These habits show how.
The 20 hacks are not social-media shortcuts, but long-term strategies to enhance learning and performance. Everyone practices; how many teenagers and college athletes embrace the mundane habits of elite performers? We post 5:00 A.M. workouts, but not post-practice journaling. We post ice water facials, but not flossing. We ignore the marginal gains and one-percent improvements of the best athletes. These habits generate long-term results through improved concentration, focus, health, and recovery.
20 Hacks for the 24-Hour Athlete is for committed athletes who already practice hard, lift weights, shoot on their own, and more, and are searching for additional gains. No hack is revolutionary, but few young athletes adopt them. These habits utilize the 22 hours beyond practice to enhance your two hours of practice to elicit greater benefits. Be a 24-Hour Athlete!