Coach Michael Atunrase

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Coach Michael Atunrase Online Fitness Coach | Sports Performance Coach | Nutrition Specialist

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10/14/2026

GREAT COACHES DON’T IGNORE FEELINGS. THEY JUST DON’T LOWER THE STANDARD BECAUSE OF THEM. 🎯

Coaches, your athletes aren’t always going to show up motivated, confident, or ready to give 100%.

Some days they’re tired. Some days they’re frustrated. Some days life outside of sports is weighing on them.

And how you respond in those moments matters.

You don’t have to embarrass them, question their toughness, or dismiss what they’re feeling to hold them accountable.

You can lead with EMPATHY while maintaining ACCOUNTABILITY.

“I hear you.”
“I understand.”
“Your feelings are valid.”

NOW LET’S WORK. 💪🏾

Our job isn’t to teach athletes to suppress their emotions, nor is it to accommodate every uncomfortable feeling.

It’s to teach them that they can experience discomfort, acknowledge it, and still rise to the occasion.

Because the greatest coaches don’t just develop better athletes. They develop stronger, more resilient people who are prepared for life beyond sports.

🎯 THE MILD INCONVENIENCE PRINCIPLE
Part 3 of 3: A Message to Coaches

This concludes our three-part series!

📌 Missed the first two? Go back and check them out:

🔴 Part 1: PARENTS — When should we push our kids to honor their commitments, even when they don’t feel like it?

🔴 Part 2: ATHLETES — Your feelings are valid, but should they always dictate your actions?

👇🏾 COACHES: Can you acknowledge an athlete’s feelings without compromising your standards?

10/13/2026

The game is played above the rim, but it’s BUILT from the ground up. 🏀💪

Explosive first steps. Powerful finishes. Stronger cuts. Tougher battles in the paint.

It all starts with a STRONG foundation.

We’re not just building stronger legs. We’re building a stronger TEAM.

BUILT FOR THE PCL.

10/06/2026

Control it before you add to it. 🧠⚡️

Athleticism isn’t built by randomly stacking “advanced” drills together. Progression matters.

Before I ask an athlete to produce force, redirect force, or accelerate out of a landing, I want to know they can absorb force and own the position first.

Here’s the depth-drop progression Andrew Pagan and I worked through:

1️⃣ Depth Drop → Single-Leg Stick
Start with the foundation: force absorption, balance, and single-leg stability. Can you land, control your center of mass, and own the position without collapsing or losing balance?

2️⃣ Depth Drop → Single-Leg Jump → Bilateral Landing
Once we can absorb force, we add rapid force production. Land on one leg, stabilize and transition into an explosive vertical jump, then finish with a controlled two-leg landing.

3️⃣ Depth Drop → Single-Leg Stick → Speed Skater
Now we introduce lateral force production and redirection. Control the initial landing, then drive aggressively in the frontal plane—qualities that transfer to cutting, changing direction, and creating separation.

4️⃣ Depth Drop → Staggered-Stance Landing → Sprint
Finally, we connect landing mechanics to acceleration. Absorb the drop in an athletic staggered position, organize the body, then project force horizontally into the sprint.

The principle stays the same:

ABSORB → STABILIZE → PRODUCE → REDIRECT → ACCELERATE.

Don’t rush complexity just because a drill looks good on social media. Earn the next progression. If an athlete can’t consistently stick and control the landing, I’m not interested in adding more movement on top of it.

Save this progression, try it with your athletes, and let me know how they do. 👇🏾

Want more breakdowns like this where I explain the “why” behind the drill? Let me know. 🧠⚡️

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864 Town Center Drive
Langhorne, PA
19047

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