Why Small Steps Can Make a Huge Difference in Sports and Life
Have you ever heard the saying: “Little by little, a little becomes a lot”?
That’s the secret behind the 1% Trick—an idea that shows how tiny improvements every day can turn into something big over time.
At the School Sport Foundation (SSF), we believe that children don’t need to make giant leaps to succeed. Instead, the key is taking small, steady steps—whether in sports, school, or everyday life. Let’s discover how this works for kids (and parents too).
The Science of Small Gains
The 1% Trick is based on something scientists call “marginal gains”. Imagine improving by just 1% every day. That doesn’t sound like much, right? But if you keep doing it—those little improvements build up like blocks.
👉 If a child practices one more basketball shot each day… by the end of a year, that’s hundreds more shots.
👉 If they stretch for just one extra minute daily… soon they’ll be more flexible than ever.
👉 If they drink one more glass of water each morning… they’ll feel stronger and healthier over time.
Small actions become powerful when repeated.
How Kids Can Use the 1% Trick in Sport
Sports can feel overwhelming when kids compare themselves to champions. But those champions didn’t get there overnight—they built their skills slowly.
Here’s how kids can try the 1% Trick:
- Football – kick the ball against a wall 10 more times each day.
- Swimming – add one extra lap during practice.
- Running – run one more minute than yesterday.
- Gymnastics – try holding a balance pose 5 seconds longer each time.
Each of these is a small step, but together they create a big change.
The Mental Side: Training the Brain
The 1% Trick isn’t only about the body—it’s about the mind too.
- Confidence – a child who learns one new move a week starts to believe, “I can do this.”
- Focus – writing in a sports journal each night for 2 minutes helps kids reflect and stay motivated.
- Resilience – by celebrating small wins, kids learn not to give up when things get tough.
This mental training is just as important as physical training.
For Parents: How to Support the 1% Trick
Parents play a huge role in helping kids make small, consistent improvements. Here’s how:
- Celebrate effort, not just results. Notice when your child practices a little longer or tries a little harder.
- Create routines. A simple habit—like a short stretch before bed—makes small gains stick.
- Be patient. Progress is often invisible at first, but consistency builds visible results later.
- Model the habit. Show your kids you’re also improving little by little—maybe you walk an extra block or drink more water.
The Big Lesson: Small = Mighty
The 1% Trick teaches kids (and parents!) that greatness doesn’t come from giant leaps. It comes from tiny, daily steps that build into something amazing.
So whether it’s one more kick, one more stretch, or one more positive thought—remember:
Small efforts today are the champions of tomorrow.
