Developing a Strong Post-Game Routine


Today is all about post-game routines.

Raise your hand if you focus more on the negative things and mistakes you made during a game rather than the good things... I'm guessing most of you are raising your hand! 

It is a lot easier to focus on the negative than the positive things that we do. We are naturally wired that way as human beings, but I want to change that for you!

If you are so focused on what you did wrong after a game it does a couple things:

  • It brings down your confidence
  • It causes a lot of stress

Everything you did in the game is in the past and there is nothing you can do to change it. It's important that you don't worry so much about what you did wrong!

Today I am going to show you my 3-step journaling exercise for you to feel confident after you play a game. I would suggest putting a notebook in your bag to be able to access after games or practices to do these journal exercises.

Journal prompt #1: What did I learn?

I want you to reflect on what you learned...

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3 Steps to Build Confidence While Reaching Your Goals


I am a big fan of goal setting- but I have realized that striving towards your goals can be a confidence builder OR a confidence killer.

If you work toward your goals and you accomplish them- you feel amazing! On the flip side, if you don't reach your goals, your confidence goes down- you feel let down. 

Today I really want help you work on your goals while working on your confidence, whether you accomplish them or not. It is all about the journey! 

Here are 3 ways you can build confidence while striving and reaching your goals:

#1: You need to be very clear on your goals

I want you to get clarity on not only what you want to accomplish, but why you want to accomplish it. Dig deep- what does the goal look like? Why is it important to you?

#2: Take action

If you want to achieve your goals, you have to take action! Taking action will help you build confidence along the way. It doesn't have to be perfect, but you have to take action and do your part. 

#3: Celebrate...

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Building Confidence During the Injury Process


I've been getting a lot of messages recently from players who have gotten injuries.

If you've been listening for awhile, you may know my injury story. But if you're new here, I'll touch on it quickly.

I got injured when I was 12, got surgery on my ACL and meniscus when I was 13, and was out for 9+ months. This is the time when I started losing my confidence. I started to feel like I wasn't good enough and lost my identity. This was a problem for the majority of my career.

I want to talk about the injury process and what you can do to maintain and build confidence while you are recovering. 

#1: Your sport isn't who you are, it's what you do

If your identity is completely wrapped up in your sport and you get injured, you are going to have an identity crisis. Realize that you are much more than your sport. Ask yourself, "Who am I without my sport?"

#2: Build a support team around you

Growing up, my support team included my teammates, doctors, and physical therapist. I didn't...

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Training Out of Your Comfort Zone to Increase Skill


Today is going to be short, but POWERFUL!

We are going to talk about the best way to increase your skills in just about anything.

I am reading a book called The Talent Code. It talks about building skill in a complex way. While I'm not going to get into the complexities that the book talks about, there is one simple concept I want you to know: In order to increase skill, you have to train outside of your comfort zone. 

When you train outside of your comfort zone you...

  • Make mistakes
  • Learn from those mistakes
  • Correct those mistakes

You should be striving to make mistakes, because that is the only way you are going to get better. 

Talent, skill, and confidence isn't born- they are earned, worked for, and practiced. 

Practice with a purpose and at the edge of your comfort zone. When you are training on your own or at practice, stop and ask yourself, "Am I training out of my comfort zone or am I just floating by and playing it safe?" 

As you are going through your...

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Improving the Parent/Player Relationship to Build Confidence

cultivation confidence Mar 10, 2021

Today I want to focus on how you as a parent can have a better relationship with your daughter while giving her more autonomy and building confidence.

After talking to hundreds of parents this last year, I have observed some really subtle, but recurring things that have been happening with the parent/player relationship. 

Today I am going to share those observations and some shifts you can make as a parent to help your daughter build confidence without straining your relationship.

Growing up, my dad was REALLY invested in my athletic career. Although sports brought us closer together, it also created a lot of tension in our relationship. When I was playing well, things were great between us. BUT when I wasn't performing well, things were not good and it was very frustrating for both of us. 

At that time, I didn't know how to communicate how I was feeling. It wasn't until last year during this Facebook live that we sat down and talked about it.

I don't want sports to...

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3 Phases of Tryout Domination


Let's dive into today's topic! 

For a lot of you, it is tryout season. We are going to talk about tryouts in three phases today. It's not just about what you do during your tryout that is going to make a difference, but what you do before, during, and after your tryout.

#1: Pre-tryouts

A lot of players get really nervous before a tryout, and that is completely normal! There are some things you can do so that you feel confident, calm, and ready to go crush it. Here are a few things I want you to do before a tryout:

  • Calm your nerves- Implement breathing exercises and get yourself in tune with your body.
  • Visualize- Before doing this, I want you to do the breathing activities to get present in your body. The more present you are, the more calm you will be. Visualize what you want to happen in the tryout, how you want to feel in the tryout.
  • Set intentions- Intentions are a focus or goal for the day that you have complete control over. For example: I am going to go to tryouts and be...
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The Missing Link to High Performance


I am super excited about today's episode!

I've been talking to a lot of players and parents lately and have seen a common theme. Players are working so hard for something by getting extra training, getting touches on the ball, doing everything they can- BUT THEY ARE NOT ALWAYS SEEING RESULTS. 

Something is holding you back. Something is in the way. 

I am all for private coaches, speed coaches, and skill coaches because increased competence leads to increased confidence. 

Will putting in all those extra hours help you improve? YES... but it's not always going to change the way you think. It's not always going to change your mindset or change the way that you perceive failure.

Without the mental training at one point or another, you will get stuck. Only when you combine the physical training with the mental training will you reach your full potential. 


#1: Most people don't understand the value of mental training


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Finding Joy in the Grind

mindset mastery Feb 10, 2021

Today's episode is going to be a little bit different than normal. We are going to talk about how to be happier, how to find joy in the daily grind

My main goal in life is to be happy, and I think that's a very common goal that most people have. I have seen where girls are not happy, even if they are doing well in their sports, seeing awesome results, working hard. But it just isn't enough. 

How many times have you said, "I will be happy when I achieve my goal?"

I think a lot of people live in the mindset that they will be happy when they reach a goal, when they get accepted into college, when they reach the top. 

If you live like that, you will never be satisfied when you reach your goal. Reaching your goals mean NOTHING if you don't enjoy it along the way. 

 Whatever you are trying to achieve, realize that life is too short to not enjoy what you are doing. You have to enjoy the journey! 

If you can't find happiness in the journey, you will...

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3 Rituals to Help You Mentally Prepare for Games


I've been getting a lot of questions about how to prepare before a game.

I used to get super nervous before games and I didn't know how to manage that until my junior or senior year of college. 

I want you to think about this question first:

Would you play a game without warming up first? 

Probably not, right? So let's think about warming up our minds. We take time to physically warm up our bodies, but why don't we take the time to warm up our minds?

Building a pregame routine is going to help you mentally get in the zone. It will create a state of focus, excitement, and just feeling like you're ready to go crush it. 

Today, I'm going to walk you through three things that you should be adding to your pregame routine to help you get in the zone and play confidently. 

#1: Reduce your stress and anxiety

How do we do that? It's a lot easier said than done. But the simplest way to do this is breathing exercises. Here are 2 breathing exercises that you can practice:

  • ...
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4 Step System to Stop Procrastinating

mindset mastery Jan 20, 2021

Today is all about PROCRASTINATION.

If you are like me and everyone else, you struggle with procrastination.

Why do we procrastinate? 90% of the girls I asked say they procrastinate because they don't like doing that certain thing. When we don't want to do something, we keep putting it off.

Why is it so important to not procrastinate?

It doesn't make us feel good, it stresses us out! When I get things done on time, I feel proud of myself and actually get the important things done. 

Let's dive into my 4 step system to stop procrastinating. 

#1: Eliminate distractions

Every time our phone goes off, we get distracted and off task- something that could have been done in 10 minutes suddenly turns into a 40 minute task. By eliminating distractions, you will get your task done much sooner.

How can you eliminate distractions? Put your phone in another room, put limits on your phone, put it in your backpack. You will be blown away by how much more focused you are to the task...

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