Introduction

In the world of sports, we often imagine professional athletes as driven, relentless, and constantly pushing their limits. But in reality, not all professionals share this hunger. For many athletes who have “made it” to a certain level—whether that’s a regional football league or a competitive Brazilian Jiu-Jitsu circuit—complacency can set in. They’ve reached their goal, and now they’re comfortable, doing only what’s needed to stay where they are. For coaches, this can be one of the most challenging types of athlete to work with: talented but unmotivated to strive for more.

This isn’t about athletes lacking the physical potential; they’re often incredibly skilled and have proven that by reaching a professional level. However, when motivation slips and they start choosing the easier route, maintaining their progress becomes a constant struggle. For a coach, the challenge lies in keeping these athletes engaged and pushing their boundaries—not for the coach’s benefit, but to help them realize what they’re truly capable of.

The Comfort Zone Challenge

When athletes reach a comfortable level, it’s common for them to slip into a mindset where they only do the bare minimum. In UK football’s Championship leagues, for instance, many players might accept they’ll never reach the Premier League and decide that maintaining their current spot is enough. They’ll do enough to stay competitive but may not see the point in the extra work that could take them further. Similarly, in Brazilian Jiu-Jitsu, some athletes are satisfied with regional successes, avoiding the more grueling training required to compete on a world-class level.

This comfort zone can become a safety net, where they maintain the status quo but avoid taking risks or pushing their limits. For coaches, this mindset is incredibly challenging to work with because it’s not about skill—it’s about desire. It’s hard to inspire someone to give more if they believe they’re already doing enough. They may start skipping sets, neglecting accessory work, or half-heartedly engaging in cardio and core sessions. While their physical fitness may still be at a reasonable level, this lack of engagement means they’re unlikely to improve or even sustain their performance long-term.

Avoiding the “Hard” Work

One of the most frustrating aspects of coaching complacent athletes is watching them avoid exercises that could make a real difference. Accessory work, cardio, and core exercises are essential for building a well-rounded, resilient athlete, but these are often the first things they skip. These types of exercises aren’t glamorous—they don’t provide immediate, visible results, but they’re essential for long-term performance, injury prevention, and maintaining a high level of conditioning.

Instead, many of these athletes prefer focusing on what feels “safe” or easy. They may invest time in stretching and rehab exercises, which are undoubtedly valuable, but often don’t address the root of the issue. They’ll go through the motions but skip the hard work that genuinely challenges them. They want to maintain their level without investing in the kind of effort that builds resilience and longevity. As a coach, it’s disheartening to see this resistance because you know how much they’re leaving on the table.

Motivating Through Adaptation

So how do you motivate athletes who are content with coasting? It requires a different approach, one that often focuses less on physical results and more on mental engagement. Sometimes, it means finding ways to make these “boring” exercises feel relevant and personal to them. One technique that can help is showing them measurable data—objective progress tracking that illustrates how skipping sets or avoiding accessory work affects their performance. With clear metrics, they can see that even small lapses add up over time.

Adapting the program is also essential. If an athlete avoids cardio or accessory work, a coach might start by incorporating these elements in small, achievable increments rather than overwhelming them with full sessions. It can also help to break down each exercise’s value, explaining exactly how it contributes to injury prevention, endurance, or strength in their specific sport. By framing it as a crucial piece of their professional career, they may feel more inclined to engage.

Balancing Patience and Accountability

Motivating complacent athletes is a balance of patience and accountability. On one hand, it’s vital to meet them where they are and understand that pushing too hard can backfire. On the other, complacency is contagious, and if left unchecked, it can spiral into chronic underperformance. For coaches, this means holding athletes accountable for their skipped sets and lapses in focus without creating a negative environment. Positive reinforcement can work wonders, but sometimes, honest conversations are necessary.

An effective strategy is setting small, incremental goals that allow athletes to see progress without feeling overwhelmed. By focusing on attainable milestones, such as shaving seconds off their sprint time or improving balance in a core exercise, they can reconnect with the process of improvement rather than feeling pressured to overhaul their habits completely.

Conclusion

Coaching complacent athletes requires a unique approach that goes beyond physical training. It’s a test of a coach’s ability to inspire motivation where there isn’t an obvious hunger. By adapting exercises, setting small goals, and encouraging accountability, coaches can help these athletes rekindle their drive, one step at a time. Although these athletes may not feel the same need to push their limits, it’s a coach’s job to show them that there’s always room for growth—even for those who think they’ve already reached their peak.