Rebuilding and Sustaining Self-Confidence and Self-Esteem as an Athlete – The Secret Sauce for Youth Athletes

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Shortly after publishing the most recent article on Process, I caught last week’s Ed Mylett show where he and his guest discussed the importance of process for building confidence. As I listened to the rest of the episode on building self-confidence and self-esteem, I was compelled to research and capture some thoughts to create this brief outline on self-confidence related to youth sports.

As a high school or college athlete, self-confidence and self-esteem play a vital role in your performance, growth, and overall well-being. However, there may be times when your confidence takes a hit due to setbacks, injuries, or other challenges. This article will provide you with effective strategies to retain and regain self-confidence and self-esteem, enabling you to excel in your athletic pursuits. Read below for practical guidelines on how to preserve your confidence and avoid the pitfalls of self-doubt.

Acknowledge and Accept Your Emotions: It is important to recognize and accept the negative emotions you may experience when your confidence is low. Denying or suppressing these emotions can hinder your ability to overcome them. Allow yourself to feel disappointed, frustrated, or anxious, but remember that these emotions are temporary and do not define your abilities or worth. 

Reflect on Past Successes: Remind yourself of past accomplishments and successes as an athlete. Recall moments when you performed exceptionally well, overcame obstacles, or received recognition for your skills. Reflecting on these positive experiences can boost your confidence and remind you of your capabilities. 

Set Realistic Goals: Establishing realistic and attainable goals is crucial for rebuilding self-confidence. Break down big goals into smaller, manageable steps that you can work towards. Celebrate each milestone you achieve along the way, as this will reinforce your belief in your abilities. 

Focus on Your Strengths: Identify and emphasize your strengths as an athlete. Everyone has unique talents and abilities that contribute to their success. Recognizing and utilizing these strengths will enhance your confidence and help you make valuable contributions to your team. 

Surround Yourself with Supportive Individuals: Surrounding yourself with a positive and supportive network is essential for regaining self-confidence and self-esteem. Seek the encouragement of coaches, teammates, and friends who believe in your abilities and provide constructive feedback. Their support can inspire you to overcome challenges and maintain a positive mindset. 

Learn from Setbacks and Failure: Accept that setbacks and failures are part of the athletic journey. Instead of viewing them as obstacles, see them as opportunities for growth and learning. Analyze what went wrong, identify areas for improvement, and use this knowledge to become a better athlete. Embrace a growth mindset that thrives on challenges and views setbacks as stepping stones toward success. 

Practice Self-Care: Taking care of your physical, mental, and emotional well-being is crucial for rebuilding self-confidence and self-esteem. Prioritize rest, recovery, and proper nutrition to optimize your performance. Engage in activities outside of sports that bring you joy and relaxation, fostering a well-rounded sense of self. 

Visualize Success: Use visualization techniques to imagine yourself succeeding and excelling in your athletic endeavors. Visualize the specific actions, movements, and outcomes you desire. This practice can enhance your confidence, improve focus, and mentally prepare you for success. 

Seek Professional Guidance: If you find it challenging to rebuild your self-confidence and self-esteem on your own, consider seeking professional guidance. Sports psychologists or counselors can provide valuable tools and strategies tailored to your specific needs. They can help you navigate mental and emotional obstacles, enabling you to regain and sustain your confidence as an athlete. 

Conclusion: Rebuilding and sustaining self-confidence and self-esteem as a high school or college athlete is a continuous journey that requires effort, perseverance, and self-reflection. By implementing the strategies outlined in this chapter, you can overcome setbacks, embrace your strengths, and cultivate an unshakeable belief in your abilities. Remember that confidence comes from within and is within your power to nurture and strengthen. 

The Secret Sauce for Youth Athletes is a series of habits and practices that when adopted by athletes, can help them realize their potential while simultaneously developing important and essential life skills to carry into adulthood. Subscribe or follow for more practical tips and guidelines for unlocking the code for athletic success.

Note: I have zero affiliation with Ed Mylett or his content other than as a consumer of valuable content. To learn more about the episode that stimulated this post, to listen to the episode, click the link below.

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Process vs Outcomes – The Secret Sauce for Youth Athletes

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Chapter: The Importance of Process for Youth Athletes

In the world of sports, success is often measured by wins and losses, personal records, and other tangible accomplishments. Pressure on results, intentional or not, is a constant reminder for youth athletes. However, focusing solely on outcomes can be limiting and discouraging for youth athletes. Instead, it is important to place greater emphasis on the process – the daily habits, routines, and actions that lead to success. In this article, we will explore the importance of process for youth athletes and how it can help them achieve their goals.

The Importance of Process

  1. Consistency

One of the key benefits of focusing on process is that it promotes consistency. When athletes focus on daily habits and routines, they are more likely to stay motivated and maintain their commitment to their goals. By consistently working towards their goals, athletes can build momentum and achieve greater success over time.

  1. Focus on Development

Another benefit of process is that it encourages athletes to focus on development rather than just outcomes. Rather than simply striving to win or achieve personal bests, athletes can focus on improving their skills and technique, building their endurance, and becoming stronger mentally and physically. This emphasis on development can lead to more sustainable success in the long term.

  1. Reduced Stress and Anxiety

Focusing on process can also help reduce stress and anxiety for youth athletes. When athletes focus solely on outcomes, they may become overly anxious and stressed about their performance. However, by focusing on daily habits and routines, athletes can feel more in control of their performance and less stressed about the outcome of a single event or game.

How to Focus on Process

  1. Set Process Goals

To focus on process, it is important to set process goals. These are goals that focus on daily habits and routines, such as practicing certain skills for a set amount of time each day or committing to a regular exercise routine. By setting and tracking progress towards process goals, athletes can stay motivated and maintain their commitment to their goals.

  1. Emphasize Growth Mindset

Another important aspect of focusing on process is developing a growth mindset. This means viewing setbacks and failures as opportunities for learning and growth, rather than signs of inherent limitations. By adopting a growth mindset, athletes can stay motivated and focused on development, even in the face of challenges.

  1. Track Progress

Finally, it is important to track progress toward process goals. This can help athletes stay motivated and make adjustments to their routines as needed. Tracking progress can also help athletes celebrate their successes and stay motivated, even during periods of slow progress. See the previous post on Journaling and to learn some tips on tools that you can use to track your progress.

Conclusion

Focusing on process is essential for youth athletes who want to achieve their goals and enjoy sustainable success in the long term. By emphasizing daily habits and routines, athletes can develop greater consistency, focus on development, and reduce stress and anxiety. Strategies such as setting process goals, adopting a growth mindset, and tracking progress can help athletes stay motivated and committed to their goals, even during challenging times. The Secret Sauce for Youth Athletes is series of habits and practices that when adopted by athletes, can help then realize their potential while simultaneously developing important and essential life skills to carry into adulthood. Subscribe or follow for more practical tips and guidelines for unlocking the code for athletic success.

Goal Tracking and Journaling

Now available from Amazon.com in 2 different covers.

Start to create really important life lessons while helping you(player) or your child(parents/coaches) reach their potential.  This is a Journal…

There are 3 sections:

Section 1 includes Goal Setting.  Establish Goals for yourself or for your team and chose the target date. i.e. Full Year, Fall Season, Winter Training, offseason, etc.

The goal includes 4 questions –

  1. What is the Goal?
  2. Why or Purpose?
  3. How will you achieve the goal?
  4. When is the Target Date?

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Section 2 is a Daily Journal.

Use the Daily Journal to capture your thoughts, plans, dreams or whatever you want.  Keeping track of how a training session went whether with your team or outside training.

Keep track of what you did, how you felt, what you ate, or even the weather.

This is your journal and your place to write your thoughts and feelings, track performance and manage and measure your goals.

These will be helpful for doing a self-assessment at different times of the year or you can keep them and look back in them in future years for inspiration and motivation.

Pro Tip -Journal Topics

  • Injury
  • School Conflicts
  • Social Conflicts
  • Highlight Moments

Food, Water, and Sleep

battleplan daily journal

Section 3 is Where you assess how you are progressing against your targets.

When you combine written goals and daily journaling, you now have what you need to assess your progress.

Establish Checkpoints where you can return and report on your progress.  If you have achieved your goals, you can set new goals or new targets that you want to hit.  If you are not progressing, you can do a course correction to modify the goals or modify the plan to get there.

Pro Tip – Ideas on Timing

  • Preseason
  • After Fall Season
  • Mid-Winter
  • Pre – Spring Season
  • Year-end
  • Off-Season Training

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Two covers are available for purchase on amazon.

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Attention 1v1 Trainers – is your YouTube Video Flashy or Functional? Are you teaching players to dribble too much or are you teaching them to attack?

I have been a long time technical trainer of youth soccer players.  As a trainer, a skills instructor, and as a club director and coach, I have had the opportunity to work with close to 2000 boys and girls from the ages of 3 to 18.  I have developed an affinity to teach technical skills to younger players.  I leverage a lot of methods and techniques from a popular skills training program and host one of the areas largest camps every summer.  There are tons of systems and techniques out there that essentially focus on the same things for individual skill acquisition.  I am not advocating one system over another because I use a lot of content from a few different systems. Almost every system that gets results includes ball mastery and 1v1 moves. Ball Mastery is important to get the player comfortable on the ball with every surface of both feet. Moves are important to give a player more time and space to take a shot or find the next player in the progression to pass to.

There are no shortage of coaches that are offering technical training both in their local community and on-line.  Some of the videos that I see on Instagram and youtube lately are concerning because they are less and less relevant to the game.  Sure it looks impressive to see a player getting a gazillion touches in a tight space around cones, training dummies through ladders, etc.  What is it that you are teaching? I am seeing more and more players that can demonstrate the moves but they simply don’t know how to use them because they are not being instructed properly or in a way that translates to the game.

Lets talk about the use of equipment first.  Cones are good visual cues to establish markers for boundaries or distance, they are even good as a ladder or agility course but I see a lot of over use or cones being used for the wrong intent like as an actual defender.  Agility ladders are great tools for teaching fast feet, agility, balance and coordination and can be used effectively with a ball but it should be purposeful.  Re-bounders are nice because they can make up for not having a player available to return a pass.  On their own or in combination, they can be very effective but once again, I find myself seeing video after video and I just scratch my head.  Sure, for a parent or young player, it looks impressive to see a player rapidly progressing through a pattern, around a bunch of cones, through a ladder, off a re-bounder and the rip a shot top bin, but break that down and you can see why that is cringe-worthy. People that are teaching this way are reinforcing too much time on the ball in my opinion. 

Consider Messi, Ronaldo, Neymar.  Go back a bit further and consider Ronaldinho, Pele, Maradonna, Cyuff, and Matthews.  What do you notice about them?  They are all very smooth, they use incredible moves and then explode behind or past a player, they cover a large area in a short time.  Now go back and watch these 1 on 1 training videos.  I am not trying to compare the average player in one of these clips to one of the greats but what I want you to notice is how choppy, erratic and almost spastic some of these players look. I get that as a trainer, you may be trying to demonstrate speed but to me it just looks too forced and not natural. So look again at the most skillful players, how often after a move do these great players shoot or pass the ball? Now consider some of these promotion videos, touch after touch, a prescribed pattern with lots of touches, turns, maybe a pass against a wall, bench or re-bounder followed by a shot. Looks good on the video but it does not translate to a game.

Think about how many times you see young players with great foot-skills beat a player, not advance the ball, beat the same player again and then again. It happens everywhere, sure they have great skills but they end up dribbling in the same small area and typically don’t go very far. Also consider when the player is in the box, they take on one player, two players, etc until they eventually get smashed without ever taking a shot. The next thing you know those parents are paying you to work on their shot when it has zero to do with their technique and everything to do with their decision making. Coaches, you are actually conditioning these players to hold the ball for too long. They are memorizing patterns to get repetition and by doing so are failing to recognize when to shoot or pass.

Sure, ball mastery improves first touch and builds confidence on the ball, a ladder develops quick feet and a re-bounder is useful as a training partner when there is no one around but when you put them all together and sell it as an advanced program, you are conditioning the player to a pattern, to holding the ball for too long, to try to emulate speed of play with frantic movement and removing decision making from the equation.

Consider this instead: use ball mastery as a way for the player to get a lot of touches in a short period of time as a warm-up, conditioning or homework. Have the player explode into space after making a move and shoot or pass the ball. Use a re-bounder to work in repetition and passing technique. When you are working with the player on passing activities, work on their movement into space after the pass instead of near static repetition, let that be homework. Use equipment in the right way and incorporate it for a specific area like first touch by having to regain balance as the ball is coming to their feet.

Individual training can be both technical and functional but if your training activities make for a good youtube clip because of all of equipment that you can fit in a 4×4 grid, ask yourself how that applies to the game. Teach the individual skills so that they can do them on their own and create programs to use those skills to set up a pass or a shot and apply those skills to a game like situation not for an instagram ad.

Bring on the hate!!

 

Sports Drinks and Kids – Good or Bad?

The Soft Drink industry, and in particular, Sports Drinks Market is a Booming Industry, Multi-Billion Dollars in Fact.  With so many choices among so many categories, how do you know what is right for your child?  Here is a hint …H2O, that is right water, when in doubt, water is still the most important beverage any person can consume.  The next time you find your self rushing between activities at a convenience store, think about all the bright colors and consider for a second, a clear bottle with clear liquid as water is often the best choice.

Now back to the Sports Drinks.  There are several categories of Sports Drinks including but not limited to, Sports Drinks, Energy Drinks, Recovery Drinks, etc.  The most popular among kids and parents are Energy Drinks and Sports Drinks.

Energy Drinks often contain vitamins and other supplements offering a boost in performance, there are several on the market that actually warn against using with young children.   Sports Drinks offer hydration and electrolyte replacement and offer extended performance, quick recovery and protection against dehydration, further, they now come in lower calorie varieties as well.  Many contain sugar, caffeine and artificial coloring…which are considered by many nutritionists to be Toxic!

As a competitive Athlete and Marathon Runner, I have read and experienced over the years that water is still the best choice and that electrolyte replacement is important when your activity is longer that 1 hour in duration.  I have personally used lots of Sports Drinks and Energy Drinks over the years and still do to when exercise exceeds and hour but my primary staple continues to be water.

As a parent, you have a lot of choices and there is a lot of in your face marketing.  As a coach my recommendation is that moderation is key.  Is a sports drink bad? Not necessarily.  If your child is going from one sporting event to another and it is a hot day with lots of perspiration, a sports drink may not be a bad choice, but with a well-balanced diet, water is a great choice too because a healthy diet will provide the electrolytes and nutrients necessary to fuel your young athlete.  Mixing in a sports drink throughout the day among lots of water is what I would consider moderation.  Sending your child to the sideline with a 32 ounce high sugar sports drink for a 40 minute game with plenty of subs in my opinion is not the best choice.  Besides, if your skip the sports drink during, you wont have to feel as guilty about the post game ice cream.

Here are a few articles that you may find to be helpful should you be interested in learning more about what the expert’s say…

*****I have no affiliation with any of the references but have found the articles to be useful, thanks for visiting my blog.

http://kidshealth.org/parent/nutrition_center/healthy_eating/power_drinks.html#

http://abcnews.go.com/Health/sports-drinks-choice-kids/story?id=13704953

http://www.webmd.com/baby/news/20030502/sports-drinks-best-for-active-kids