In the world of elite sport, we understand that athletes need to prepare, train, fuel and recover with precision to perform at their best. But here’s the question: why don’t we expect the same of our leaders?
Whether you’re managing a sports team or leading a business, the same principle applies, performance is driven by energy. And yet, most leaders don’t fail because of poor strategy or lack of skill. They fail because they’re exhausted.
At Pro Sport Lab, we’ve seen it time and again: the leader who tries to do it all, running themselves into the ground in the name of commitment. The intention is good, but the impact is damaging. Not only does it reduce their own effectiveness, but it also silently drains the energy of the team around them.
The belief that more is always better is seen in every business and sports team, the coach who is first in and last out. The CEO who takes on every task, answers every email, solves every problem. On the surface, it looks like commitment, but behind the scenes, it’s chaos and over time, this relentless grind doesn’t just erode performance, it kills it.
The truth is this “always-on” leadership model is broken and worse, it sets the tone for everyone else. Teams will always reflect the energy of their leader. If you show up stressed, scattered and running on fumes, your people will follow suit, even if they never say it out loud.
What High Performance Sport Teaches Us About Leadership Energy
In elite sport, no athlete would dream of competing without a clear plan for training, recovery, nutrition, and rest.
Every element of their day is structured to protect and enhance their performance. Their body and mind are their tools, and those tools are treated with care, precision, and discipline.
Now contrast that with the average business leader. Meetings run back-to-back, meals are skipped or rushed, sleep is inconsistent, and stress is worn like a badge of honour. There’s little thought given to how energy is managed, only how much can be crammed into each day.
The difference?
One system is built for sustained performance. The other is built for burnout.
Leading Like a High-Performance Athlete
We often remind our clients, that the best leaders think like elite athletes. They don’t wing it. They don’t run on fumes. They lead themselves first, so they can lead others well.
That means:
They plan their week with intention.
They fuel their body and mind with what gives them energy.
They build recovery into their schedule, not just into holidays.
They train, physically, mentally and emotionally, for the demands of leadership.
At Pro Sport Lab we coach team leaders to build their week around performance blocks, periods of high output, followed by active recovery and renewal. It doesn’t cost you time, it gives you so much more back!
Decision-making, communication and motivation are all energy-dependent skills.
You can’t think clearly if your brain is under-recovered.
You can’t inspire others if you’re emotionally depleted.
You can’t build trust if you’re not fully present.
What Happens When Leaders Burn Out
One of the most damaging things we see in high-level sport is the “heroic martyr” leader. They sacrifice everything to support others, but they don’t realise the cost until it’s too late. Teams pick up on this energy quickly, it spreads like wildfire.
We’ve worked with football clubs where the coaching staff were burnt out before pre-season even began! And guess what? So were the players.
When a leader’s tank is empty:
Clarity turns into confusion.
Empathy turns into frustration.
Confidence turns into anxiety.
People stop believing in the mission.
The standards drop. The edge disappears.
How to Build Non-Negotiables for Energy
If you’re serious about high performance, you need a non-negotiable energy routine. Start with these three areas:
1. Protect Your Mornings
Set up your first 30 minutes for clarity. That might be movement, strategic thinking, journaling or focused work, not email. Your first output sets the tone for your day and your team. If the thought of 30 minutes is too much, then start with ten minutes, but just get in the habit of giving the first part of the day to yourself, before you give it away to others!
2. Schedule Recovery Like a Pit Stop
Plan time to switch off through micro-recovery time (or what I like to call Performance Pit Stops) throughout the day, a walk, a coffee, a breath session, or deeper recovery through sleep, and digital downtime. In Formula One, you can’t finish a race without taking a pit stops. And when you take a step back, you’ll realise that neither can you!
3. Fuel for Energy, Not Just for Speed
Food isn’t just fuel, it’s feedback. Are you eating to stabilise your blood sugar and sustain energy, or just grabbing caffeine and carbs to stay awake? The same applies to the content you consume, the people you interact with, and the mindset you carry.
Your Energy Sets the Standard!
Here’s the bottom line: A team will always reflect the energy of its leader.
If you want calm, focused, resilient people, be that. If you want ownership, discipline and energy, model it.
We’ve seen what happens when team principals or performance directors walk into a debrief with clarity and purpose. It changes the entire room. Decisions get sharper. Communication gets cleaner. The mood shifts and so does the performance.
That’s the power of leading with energy.
Final Thoughts
High performance isn’t about doing more. It’s about doing the right things with the right energy. As a leader, your job is not to burn the candle at both ends. It’s to light the way for others, and to do that, you must protect your own spark.
Because the teams that go the distance? They’re led by people who know how to fuel themselves, and everyone around them.
Want to explore how Pro Sport Lab can help your leaders build energy habits that last all season?
Take a look at our Leaders Lens Program.
