Growing Grit: How Young Athletes Can Build Passion and Perseverance

Hey young athletes! Whether you’re dribbling a basketball, sprinting down a track, or swinging a bat, you’ve probably heard coaches talk about “working hard.” But there’s something even bigger that can make you unstoppable: grit. Grit is sticking with your goals, even when practice feels tough, boring, or like it’s not going anywhere. In her book Grit: The Power of Passion and Perseverance, Angela Duckworth shows that grit isn’t just about effort—it’s about staying locked in on your dreams no matter what. This article is for you, young athletes, to learn what grit is, why it’s your superpower, and how to build it with real-world tips and stories from pro athletes.

What Is Grit and Why Does It Matter?

Grit is like the fuel that keeps you going when the game gets hard. It’s not just trying hard one day—it’s showing up every day, even when you’re tired, lose a game, or feel like quitting. Duckworth’s research says grit is what separates good athletes from great ones. It’s why some players keep pushing while others give up.

Here’s why grit is a big deal for you:

• It’s not just talent. You might be fast or strong, but without grit, talent won’t get you far. Duckworth’s formula shows this:
  Skill = Talent × Effort
  Achievement = Skill × Effort
  That means Achievement = (Talent × Effort) × Effort. Effort shows up twice! So, even if you’re not the most naturally gifted, your hard work can outshine raw talent.

• It’s trainable. Grit isn’t something you’re born with—it’s something you grow. The way you think about challenges and talk about effort shapes how gritty you become.

• It’s your edge. In a world where everyone wants quick wins, grit keeps you focused on long-term goals, like making the varsity team or winning a championship.

Studies show that coaches, parents, and teammates play a huge role in building your grit. When they praise your effort—like saying, “I love how you kept hustling!”—instead of just your wins, you start seeing tough moments as chances to grow, not proof you’re not good enough.

What Experts Say About Grit

Angela Duckworth’s research at the University of Pennsylvania shows that grit is a better predictor of success than talent or IQ. Her studies with students, athletes, and even West Point cadets found that those who stayed committed to their goals, even through setbacks, achieved more. For young athletes, this means grit can help you stick with training, improve your skills, and handle losses without giving up.

Dr. Carol Dweck, another expert, talks about the “growth mindset,” which is a big part of grit. She says when you believe you can get better through effort—not just natural ability—you’re more likely to keep going when things get tough. So, if you miss a shot or lose a race, a gritty mindset says, “I’ll work harder next time,” instead of “I’m just not good at this.”

Pro Athletes Who Showed Grit

Let’s look at three pro athletes who used grit to rise to the top—and how you can apply their lessons as a young athlete:

1. Serena Williams (Tennis)
   Serena faced tons of challenges growing up, from practicing on rundown courts to dealing with doubters. Early in her career, she lost big matches and struggled with injuries. But she kept telling herself, “I’m not done yet.” Her grit pushed her to train harder and come back stronger, leading to 23 Grand Slam titles.
   Your Takeaway: When you have a bad game or miss a goal, don’t quit. Tell yourself, “I’m still in this.” Write down one thing you’ll work on in practice to get better, like Serena did.

2. Tom Brady (Football)
   Tom wasn’t a star in high school or even early in college. He was a backup quarterback, picked 199th in the NFL draft. But Brady’s grit shone through. He studied film, worked out relentlessly, and told himself, “I’ll prove I belong.” That mindset led to seven Super Bowl rings.
   Your Takeaway: If you’re not the star player yet, keep showing up. Set a small goal, like practicing 10 extra free throws or sprints each day, and tell yourself, “I’m getting better every day.”

3. Wilma Rudolph (Track and Field)
   Wilma had polio as a kid and was told she might never walk again. But she refused to give up. She worked through painful therapy, trained tirelessly, and told herself, “I’m going to run.” Her grit made her the fastest woman in the world, winning three gold medals at the 1960 Olympics.
   Your Takeaway: When practice feels impossible, think of Wilma. Pick one tough drill and say, “I’ll push through this.” Celebrate small wins, like finishing a hard workout, to build your grit.

Tools to Build Your Grit as a Young Athlete

Now that you know what grit is and how pros use it, here are five practical tools to help you grow your own grit. Start with one or two and watch how they make you tougher and more focused!

1. Set a Big Goal and Break It Down
   Grit starts with a goal you care about, like making the starting lineup or running a faster mile. Write down your big goal, then break it into small steps. For example, if your goal is to score more soccer goals, your steps could be: practice shooting 20 times a day, watch pro games, and ask your coach for feedback. Duckworth says small steps keep you motivated.
   Try This: Grab a notebook and write your big goal at the top. List three small steps you can take this week. Check them off as you go!

2. Use Positive Self-Talk
   The way you talk to yourself matters. When practice is hard or you lose a game, say, “I’m learning, and I’ll get stronger,” instead of “I’m no good.” A 2017 study in Journal of Sports Sciences found that positive self-talk helps athletes stay focused and push through challenges.
   Try This: Pick a phrase like “Keep going!” or “I’m tougher than this.” Say it out loud before practice or during a tough moment in a game.

3. Embrace Setbacks as Learning
   Losses and mistakes are part of sports. Gritty athletes see them as chances to grow. If you strike out or miss a shot, ask yourself, “What can I do better?” instead of feeling bad. Dweck’s growth mindset research shows this builds resilience.
   Try This: After a game, write down one thing that went wrong and one thing you’ll practice improving. For example, “I missed a layup, so I’ll work on my footwork.”

4. Track Your Effort
   Grit grows when you see your hard work paying off. Keep a “grit log” where you write down one effort, you’re proud of each day—like staying late to practice or pushing through a tough run. Duckworth’s research shows reflecting on effort builds motivation.
   Try This: Use your phone’s notes app to start a grit log. Each night, write one sentence about something you worked hard on. Read it before your next practice to feel proud.

5. Find Your “Why”
   Grit is easier when you know why you’re working hard. Maybe you love the feeling of scoring a goal, want to make your family proud, or dream of playing in college. Remind yourself of your “why” when things get tough. Duckworth says passion for your goal fuels perseverance.
   Try This: Write down why you love your sport or what you want to achieve. Stick it on your wall or in your gym bag. Look at it when you need a boost.

Making Grit Stick

Building grit is like building muscle—it takes time and practice. Here’s how to keep it going:

• Be Consistent: Practice one grit tool every day, even for just 5 minutes. Small habits add up.

• Surround Yourself with Support: Hang out with teammates and coaches who cheer your effort, not just your wins. They’ll help you stay gritty.

• Celebrate Progress: Notice when you stick with something tough, like finishing a hard practice. Give yourself a high-five!

• Be Patient: Grit grows slowly. If you feel like quitting, remind yourself, “I’m building something big.”

A Real-World Grit Story

One of the best examples of grit is Wilma Rudolph’s journey. As a kid, she couldn’t walk without braces because of polio. Doctors said she’d never run. But Wilma had a dream to race, and she worked through years of therapy and training. She told herself, “I’m going to be the best.” Her grit paid off with three Olympic gold medals. Imagine if she’d given up! Your grit can take you just as far, one step at a time.

Final Thoughts

Grit is your ticket to becoming the athlete you want to be. It’s not about being the most talented—it’s about showing up, working hard, and never giving up. Serena Williams, Tom Brady, and Wilma Rudolph prove that grit can overcome any obstacle. As a young athlete, you have the power to grow your grit starting today. Pick one tool from this blog—like setting a goal or using self-talk—and try it for a week. You’ll be amazed at how much stronger you feel.

Have an amazing week!

Coach Dave

Founder

The Purpose Driven Athlete

www.thepurposedrivenathlete.com

If you are looking for tips, ideas, or coaching for your mental game, reach out anytime!