エピソード

  • 130. Mental Performance Made Simple: Practice Design, Parent Communication, and Handling Adversity with James Leath

    130. Mental Performance Made Simple: Practice Design, Parent Communication, and Handling Adversity with James Leath
    2026/02/09
    In this episode of the Better Coaching podcast, Luke Gromer speaks with mental performance coach James Leath. They discuss how coaches can embed mental performance development into their coaching and practices. It also dives into the significance of organized practice in sports, emphasizing the distinction between practicing for skill development and preparing for competition. James highlights the necessity of creating a structured environment where athletes can learn decision-making under pressure, ultimately enhancing their performance in actual games.—RYG x NIKE SPORTS CAMPSThe Better Coaching Podcast is powered by RYG Athletics, a proud provider of NIKE Sports Camps.If you’re interested in becoming one of our NIKE Sports Camp directors, fill out the form below.Director interest form:⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠https://forms.gle/Bo4otGjRjDkju1xp8⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RYG Website:⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠https://rygathletics.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠—FREE PODCAST NOTES, NEWSLETTER, & COACHES COMMUNITYClick the link below to download the show notes, subscribe to our newsletter, or join the community!📝 Free Podcast Notes:⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.skool.com/bettercoaching/classroom/bb03d4a3?md=d68c2f18a9da40dca1c5ce1178764baa⁠⁠⁠⁠⁠⁠🫱🏻‍🫲🏽 Better Coaching Community:⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠https://skool.com/bettercoaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠📧 Free Newsletter:⁠⁠⁠⁠⁠ ⁠BetterCoachingHub.com/subscribe⁠⁠⁠⁠⁠⁠—GUEST INFOJames LeathGuest’s Website: jamesleath.comGuest’s Email: coach@jamesleath.comGuest’s Social Media Links: X | Instagram | Facebook | Linked-In—CONTACT USYou can reach out directly to Luke via email at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠luke@rygathletics.com⁠⁠⁠⁠⁠⁠TakeawaysOrganized practice is crucial for effective skill development.Athletes often do not pay attention during unstructured practice.There is a difference between practicing drills and preparing for competition.Structured practices help athletes learn to make decisions.Experiencing pressure in practice prepares athletes for games.Coaches need to focus on both skill development and competition readiness.Practices should simulate game-like conditions.Athletes benefit from learning in a competitive environment.Effective coaching requires organization and planning.Understanding the purpose of practice can enhance athlete performance.Keywordsorganized practice, competition, skill development, coaching, youth sports, decision making, pressure, game readiness
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    1 時間 4 分
  • 129. Kids These Days: Effective Strategies for Coaching Gen Z and Beyond with Betsy Butterick

    129. Kids These Days: Effective Strategies for Coaching Gen Z and Beyond with Betsy Butterick
    2026/02/02
    In this episode of the Better Coaching podcast, Luke Gromer speaks with Betsy Butterick about her new book, 'Kids These Days,' which explores effective strategies for coaching Gen Z athletes. They discuss the unique challenges that Gen Z presents to coaches, the importance of leading with 'why,' and how to navigate technology in coaching. Betsy emphasizes the need for co-creation in team environments, the difference between praise and affirmation, and the significance of modeling vulnerability and accountability as a coach. The conversation also touches on how to teach accountability among peers and the importance of creating tech-free spaces for genuine connection.—RYG x NIKE SPORTS CAMPSThe Better Coaching Podcast is powered by RYG Athletics, a proud provider of NIKE Sports Camps.If you’re interested in becoming one of our NIKE Sports Camp directors, fill out the form below.Director interest form:⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠https://forms.gle/Bo4otGjRjDkju1xp8⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RYG Website:⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠https://rygathletics.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠—FREE PODCAST NOTES, NEWSLETTER, & COACHES COMMUNITYClick the link below to download the show notes, subscribe to our newsletter, or join the community!📝 Free Podcast Notes:⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.skool.com/bettercoaching/classroom/bb03d4a3?md=d68c2f18a9da40dca1c5ce1178764baa⁠⁠⁠⁠⁠🫱🏻‍🫲🏽 Better Coaching Community:⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠https://skool.com/bettercoaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠📧 Free Newsletter:⁠⁠⁠⁠ ⁠BetterCoachingHub.com/subscribe⁠⁠⁠⁠⁠—GUEST INFOBetsy ButterickCommunication specialist and coaches coachFormer basketball coach and playerGuest’s Website: https://betsybutterick.com/ —CONTACT USYou can reach out directly to Luke via email at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠luke@rygathletics.com⁠⁠⁠⁠⁠Chapters00:00 Introduction to Coaching and Communication01:21 Understanding Gen Z in Coaching02:02 Understanding Gen Z: The Motivation Behind the Book05:06 Navigating the 'Why' Barrier in Coaching08:04 Technology's Role in Coaching and Communication10:54 Creating Tech-Free Spaces for Connection13:48 Co-Creation: Empowering Athletes in Decision Making16:59 Building Team Culture Through Co-Creation27:48 Empowering Gen Z Through Responsibility29:11 The Importance of Affirmation Over Praise35:17 The Lasting Impact of Coaches' Words42:43 Modeling Vulnerability and Accountability50:18 Teaching Accountability Among PeersTakeawaysUnderstanding Gen Z's unique challenges is crucial for effective coaching.Leading with 'why' enhances engagement and understanding among athletes.Technology is a part of athletes' lives; coaches must adapt to it.Creating tech-free spaces fosters genuine connections among team members.Co-creation empowers athletes and enhances team culture.Affirmation is more impactful than generic praise in building confidence.Modeling vulnerability as a coach encourages accountability among athletes.Teaching accountability requires practice in low-stakes environments.Conversations about mental health and technology are essential for today's athletes.The power of words can significantly impact an athlete's self-perception and confidence.Keywordscoaching, Gen Z, leadership, communication, technology, accountability, affirmation, youth sports, coaching strategies, athlete development
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    57 分
  • 128. Tiger Style: Eight Steps to Create a Winning Culture with Brian Smith, University of Missouri Wrestling Head Coach

    128. Tiger Style: Eight Steps to Create a Winning Culture with Brian Smith, University of Missouri Wrestling Head Coach
    2026/01/26
    In this episode, Luke Gromer sits down with legendary University of Missouri Head Wrestling Coach Brian Smith to dissect the philosophy behind his nearly three decades of sustained success: "Tiger Style." Smith details the evolution of his program's four core pillars—Believe, Compete, One More, and Expect to Win—and shares how he transformed a written vision into a living culture that empowers athletes to take ownership of their development. The conversation dives into actionable strategies for coaches, including the implementation of "Mental Mondays" and "Grateful Fridays" to foster emotional intelligence, the rationale behind high-intensity 90-minute practice sessions over marathon training, and the critical role of personal morning routines in self-leadership. This discussion offers a masterclass in building a process-driven environment where athletes embrace vulnerability through "tough talks" and develop character that outlasts their athletic careers.—RYG x NIKE SPORTS CAMPSThe Better Coaching Podcast is powered by RYG Athletics, a proud provider of NIKE Sports Camps.If you’re interested in becoming one of our NIKE Sports Camp directors, fill out the form below.Director interest form:⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠https://forms.gle/Bo4otGjRjDkju1xp8⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠RYG Website:⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠https://rygathletics.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠—FREE PODCAST NOTES, NEWSLETTER, & COACHES COMMUNITYClick the link below to download the show notes, subscribe to our newsletter, or join the community!📝 Free Podcast Notes:⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.skool.com/bettercoaching/classroom/bb03d4a3?md=d68c2f18a9da40dca1c5ce1178764baa⁠⁠⁠⁠🫱🏻‍🫲🏽 Better Coaching Community:⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠https://skool.com/bettercoaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠📧 Free Newsletter:⁠⁠⁠ ⁠BetterCoachingHub.com/subscribe⁠⁠⁠⁠—GUEST INFOBrian SmithHead Coach, University of Missouri Men's Wrestling28 years leading the same program12 consecutive conference championships and top-10 NCAA finishes in nine of the last eleven seasonsCoached six wrestlers to a combined 10 National Titles, produced 69 All-Americans, and developed two OlympiansGuest’s Website: https://coachbriansmithspeaker.com/ Guest’s book: AmazonGuest’s Social Links: LinkedIn—CONTACT USYou can reach out directly to Luke via email at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠luke@rygathletics.com⁠⁠⁠⁠Keywordsbuilding culture, coaching philosophy, team rules, live Tiger style, simplicity in coaching, commitment to classChapters00:00 Introduction to Coach Brian Smith03:32 The Foundation of Tiger Style06:23 The Eight Steps to Success09:35 Vision and Planning for Success12:37 Establishing and Reinforcing Culture15:35 Leadership and Team Dynamics18:34 Recognizing and Celebrating Success21:32 The Importance of Mental Toughness24:22 Building Relationships and Community27:45 Continuous Growth and Learning32:15 Mindset and Mental Growth in Sports36:54 The Importance of Competing40:10 Practice Philosophy: Shorter and More Intense45:02 Creating a Culture of Commitment47:59 The Power of Morning Routines57:43 Podcast IntroOutro Video.mp4
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    58 分
  • 127. How Coaches Can Develop Mental Mastery in Athletes with Phil Philipou

    127. How Coaches Can Develop Mental Mastery in Athletes with Phil Philipou
    2026/01/19
    In this episode, Luke Gromer interviews Phil Philipou, a mindset coach and youth soccer coach, discussing his journey back to coaching after a hiatus, the importance of behavior management, and strategies for developing young athletes both mentally and physically. Phil shares insights on creating a positive coaching environment, the significance of setting clear expectations with parents, and the need for a defined success statement in coaching. The conversation emphasizes the balance between challenge and support in youth sports, and the role of mindset in athlete development.—RYG x NIKE SPORTS CAMPSThe Better Coaching Podcast is powered by RYG Athletics, a proud provider of NIKE Sports Camps.If you’re interested in becoming one of our NIKE Sports Camp directors, fill out the form below.Director interest form:⁠⁠ ⁠⁠⁠⁠⁠⁠⁠https://forms.gle/Bo4otGjRjDkju1xp8⁠⁠⁠⁠⁠⁠⁠⁠⁠RYG Website:⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠https://rygathletics.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠—FREE PODCAST NOTES, NEWSLETTER, & COACHES COMMUNITYClick the link below to download the show notes, subscribe to our newsletter, or join the community!📝 Free Podcast Notes:⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.skool.com/bettercoaching/classroom/bb03d4a3?md=d68c2f18a9da40dca1c5ce1178764baa⁠⁠⁠🫱🏻‍🫲🏽 Better Coaching Community:⁠⁠ ⁠⁠⁠⁠⁠⁠⁠https://skool.com/bettercoaching⁠⁠⁠⁠⁠⁠⁠⁠⁠📧 Free Newsletter:⁠⁠ ⁠BetterCoachingHub.com/subscribe⁠⁠⁠—GUEST INFOPhil PhilipouMindset coachYouth soccer coach Author of Inspiring Young Minds: Mental Mastery for Youth FootballersGuest’s Website: www.mindsightsport.comGuest’s Email: coach@mindsightsport.comGuest’s Social Links: X | Instagram | Facebook | LinkedIn | LinkedIn Personal | YouTube—CONTACT USYou can reach out directly to Luke via email at ⁠⁠⁠⁠⁠⁠⁠⁠⁠luke@rygathletics.com⁠⁠⁠TakeawaysCoaching is about developing the person as well as the player.Behavior management is crucial for effective coaching.Using a behavior hierarchy can help maintain control in chaotic environments.Praising effort over talent fosters a growth mindset in athletes.Setting clear expectations with parents is essential for a successful coaching experience.Mistakes are a natural part of learning and should be normalized.The language we use can significantly impact athletes' mindsets.Creating a defined success statement helps guide coaching decisions.Investing time in teaching routines can lead to more effective practices.Mindset coaching can rejuvenate a coach's passion for the sport.Keywordscoaching, mindset, youth sports, behavior management, character development, success, parent communication, mental toughness, youth football, coaching strategies
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    49 分
  • 126. Becoming a Head Coach, Building Culture, & Team Rituals with Napoleon Sykes

    126. Becoming a Head Coach, Building Culture, & Team Rituals with Napoleon Sykes
    2026/01/12
    In this conversation, Napoleon Sykes joins Luke Gromer to share his extensive coaching journey, discussing the challenges and triumphs of becoming a head coach after 15 years of experience. He emphasizes the importance of building a strong program culture, effective communication with stakeholders, and the value of vulnerability in fostering connections among players. Sykes also highlights the significance of defining success beyond just winning games, focusing on the impact coaches can have on their players' lives.—RYG x NIKE SPORTS CAMPSThe Better Coaching Podcast is powered by RYG Athletics, a proud provider of NIKE Sports Camps.If you’re interested in becoming one of our NIKE Sports Camp directors, fill out the form below.Director interest form:⁠ ⁠⁠⁠⁠⁠⁠⁠https://forms.gle/Bo4otGjRjDkju1xp8⁠⁠⁠⁠⁠⁠⁠⁠RYG Website:⁠ ⁠⁠⁠⁠⁠⁠⁠⁠https://rygathletics.com⁠⁠⁠⁠⁠⁠⁠⁠⁠—FREE PODCAST NOTES, NEWSLETTER, & COACHES COMMUNITYClick the link below to download the show notes, subscribe to our newsletter, or join the community!📝 Free Podcast Notes:⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.skool.com/bettercoaching/classroom/bb03d4a3?md=d68c2f18a9da40dca1c5ce1178764baa⁠⁠🫱🏻‍🫲🏽 Better Coaching Community:⁠ ⁠⁠⁠⁠⁠⁠⁠https://skool.com/bettercoaching⁠⁠⁠⁠⁠⁠⁠⁠📧 Free Newsletter:⁠ ⁠BetterCoachingHub.com/subscribe⁠⁠—GUEST INFONapoleon Sykes just finished up his fifth season at the Lawrenceville School in NJ, capping his 20th season in the coaching profession. He has coached at the youth, high school, collegiate and professional levels, and has built a reputation as a strong recruiter, x's and o's coach, and a culture builder.Connect with Guest:Guest Links: ⁠X | LinkedIn —CONTACT USYou can reach out directly to Luke via email at ⁠⁠⁠⁠⁠⁠⁠⁠luke@rygathletics.com⁠⁠Chapters00:00 Introduction to Better Coaching Podcast00:27 Coach Napoleon Sykes: A Journey Through Coaching00:55 Key Themes in Coaching: Culture, Staff, and Leadership01:12 Coaching Journey and Background05:57 Becoming a Head Coach13:37 Building a Coaching Staff and Culture20:14 Establishing Values and Communication26:16 Reinforcing Culture Through Rituals and Awards27:45 The Importance of Number Upgrades30:34 Creating a Supportive Environment for Growth33:09 Fostering Vulnerability in Young Men40:34 The Power of Sharing Personal Stories42:10 Defining Success Beyond Wins47:52 Building Lasting Relationships with PlayersTakeawaysCoaching is about building relationships and impacting lives.Patience is essential in the journey to becoming a head coach.Creating a clear vision and purpose is crucial for program success.Vulnerability fosters deeper connections among team members.Establishing simple rules can guide behavior and culture.Rituals and awards reinforce the values of the program.Communication with stakeholders is key to program alignment.Success should be defined by the impact on players' lives, not just wins.Coaches must be intentional about creating safe spaces for vulnerability.Building a strong coaching staff is vital for program development.
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    53 分
  • 125. The 4 C's of Coaching and the 4 Pillars of Sustainable Winning with Zach Brandon of Threshold Performance Coaching

    125. The 4 C's of Coaching and the 4 Pillars of Sustainable Winning with Zach Brandon of Threshold Performance Coaching
    2026/01/05
    Zach Brandon of Threshold Performance Coaching joins Luke Gromer on The Better Coaching Podcast to discuss sideways vs backwards comparison, the 4 C's for high achieving leaders and coaches, and the four factors needed to foster a winning and sustainable environment for the people you coach and lead.—RYG x NIKE SPORTS CAMPSThe Better Coaching Podcast is powered by RYG Athletics, a proud provider of NIKE Sports Camps.If you’re interested in becoming one of our NIKE Sports Camp directors, fill out the form below.Director interest form: ⁠⁠⁠⁠⁠⁠⁠https://forms.gle/Bo4otGjRjDkju1xp8⁠⁠⁠⁠⁠⁠⁠RYG Website: ⁠⁠⁠⁠⁠⁠⁠⁠https://rygathletics.com⁠⁠⁠⁠⁠⁠⁠⁠—FREE PODCAST NOTES, NEWSLETTER, & COACHES COMMUNITYClick the link below to download the show notes, subscribe to our newsletter, or join the community!📝 Free Podcast Notes: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.skool.com/bettercoaching/classroom/bb03d4a3?md=d68c2f18a9da40dca1c5ce1178764baa⁠🫱🏻‍🫲🏽 Better Coaching Community: ⁠⁠⁠⁠⁠⁠⁠https://skool.com/bettercoaching⁠⁠⁠⁠⁠⁠⁠📧 Free Newsletter: ⁠BetterCoachingHub.com/subscribe⁠—GUEST INFOZach Brandon is the founder of Threshold Performance Coaching, where he partners with coaches, teams, and executives to strengthen mindset, leadership, and performance from the inside out. His work focuses on helping coaches build systems and leadership skills that sustain both professional excellence and personal well-being.For seven years, Zach served as Head of Mental Performance and Coach Development for the Arizona Diamondbacks. He continues to serve the organization as a Leadership Performance Consultant, supporting staff development and leadership growth initiatives.Before his time in Major League Baseball, Zach was a Mental Conditioning Coach at IMG Academy (FL), consulting with athletes in baseball, basketball, tennis, and track & field—including Olympic competitors. He is also listed on the United States Olympic & Paralympic Committee’s (USOPC) Mental Performance Registry.A former college athlete, Zach holds dual master’s degrees in Kinesiology (Cal State Fullerton) and Organizational Leadership (Arizona State), along with certification as a Certified Mental Performance Consultant (CMPC) through the Association for Applied Sport Psychology.Connect with Guest:Guest Links: X | LinkedIn | Newsletter | Podcast—CONTACT USYou can reach out directly to Luke via email at ⁠⁠⁠⁠⁠⁠⁠luke@rygathletics.com⁠Chapters00:00 Introduction to Coaching and Mental Performance02:48 The Importance of Winning and Living Well06:06 Navigating Comparison in Coaching08:58 Understanding the Sideways vs. Backwards Comparison11:58 The Challenges Coaches Face Today15:07 Transitioning from Athlete to Coach Support18:05 The Role of Sherpas in Coaching20:48 Defining Personal Scoreboards for Coaches23:54 The Four Cs of Coaching: Clarity, Capacity, Consistency, Courage35:08 The Four C's of Leadership37:52 Courage in Coaching39:45 The Importance of Being a Learner43:45 Overcoming Limiting Beliefs46:59 Creating a Winning Environment52:05 Simplifying Systems for Success56:03 Intentionality in Coaching58:51 Rapid Fire Insights
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    1 時間 9 分
  • Welcome to The Better Coaching Podcast

    Welcome to The Better Coaching Podcast
    2026/01/01

    RYG x NIKE SPORTS CAMPS

    The Better Coaching Podcast is powered by RYG Athletics, a proud provider of NIKE Sports Camps.

    If you’re interested in becoming one of our NIKE Sports Camp directors, fill out the form below.

    • Director interest form: ⁠⁠⁠⁠⁠⁠https://forms.gle/Bo4otGjRjDkju1xp8⁠⁠⁠⁠⁠⁠
    • RYG Website: ⁠⁠⁠⁠⁠⁠⁠https://rygathletics.com⁠⁠⁠⁠⁠⁠

    FREE RESOURCES & COMMUNITY

    • 📧 Newsletter: BetterCoachingHub.com
    • 📝 Podcast Notes: ⁠⁠⁠⁠⁠⁠https://skool.com/bettercoaching⁠⁠⁠⁠⁠⁠
    • 🫱🏻‍🫲🏽 Community: ⁠⁠⁠⁠⁠⁠https://skool.com/bettercoaching⁠⁠⁠⁠⁠

    CONACT US

    You can reach out directly to Luke via email at ⁠⁠⁠⁠⁠⁠luke@rygathletics.com⁠
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    4 分
  • 124. How to Build a Better Learning Environment with Trevor Ragan of The Learner Lab

    124. How to Build a Better Learning Environment with Trevor Ragan of The Learner Lab
    2025/12/29

    Trevor Regan of the Learner Lab joins Luke Gromer to discuss how coaches and leader can build better learning environments. They dive into learning as a skill, the surprising findings of Project Aristotle, what psychological safety is and how to build it, and the connection between action and safety.

    —

    RYG x NIKE SPORTS CAMPS

    The Cutting Edge Coaching Podcast is powered by RYG Athletics, a proud provider of NIKE Sports Camps.

    If you’re interested in becoming one of our NIKE Sports Camp directors, fill out the form below.

    • Director interest form: ⁠⁠⁠⁠⁠⁠https://forms.gle/Bo4otGjRjDkju1xp8⁠⁠⁠⁠⁠⁠
    • RYG Website: ⁠⁠⁠⁠⁠⁠⁠https://rygathletics.com⁠⁠⁠⁠⁠⁠⁠

    —

    FREE PODCAST NOTES, NEWSLETTER, & COACHES COMMUNITY

    Click the link below to download the show notes, subscribe to our newsletter, or join the community!

    • 📝 Free Podcast Notes: ⁠⁠⁠⁠⁠⁠https://www.skool.com/bettercoaching/classroom/bb03d4a3?md=d68c2f18a9da40dca1c5ce1178764baa
    • 🫱🏻‍🫲🏽 Better Coaching Community: ⁠⁠⁠⁠⁠⁠https://skool.com/bettercoaching⁠⁠⁠⁠⁠⁠
    • 📧 Free Newsletter: BetterCoachingHub.com/subscribe

    —

    GUEST INFO

    Trevor is the founder of The Learner Lab – an educational website designed to unpack and share the science of learning and development.


    He spends his time with thought leaders and researchers from the worlds of psychology and developmental science, consumes their research, connects the dots, and shares it with anyone that will listen.


    He’s worked with professional, college, and olympic sports teams, Fortune 50 companies, prisons, and in hundreds of schools across the country. These workshops are designed to help people understand and apply important principles of development, in order to become better, more resilient learners.

    Connect with Trevor Ragan:

    • Website: https://thelearnerlab.com/trevor-ragan/

    —

    CONTACT US

    You can reach out directly to Luke via email at ⁠⁠⁠⁠⁠⁠luke@rygathletics.com⁠
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    1 時間