Coaching Wellness: Building Youth Mental Health through Sports

In this episode of Car Ride Conversations for Sports Families, host Valerie Alston continues her discussion with Justin Boger, a board member of the American Foundation for Suicide Prevention. They explore the critical role sports play in fostering youth mental health and wellness. Topics covered include current trends in youth mental health, the importance of a supportive sports environment, goal setting, visualization, and resilience-building techniques. Valerie and Justin share practical strategies for coaches and parents to help young athletes build confidence, calm, and resilience. Tune in for valuable insights on creating a positive, growth-oriented sports culture and engaging conversational prompts for sports families.

00:00 Introduction to Car Ride Conversations

00:03 Shifting Focus: Coaching Wellness

01:02 Youth Mental Health Trends

02:36 Building Community Through Sports

05:01 Goal Setting and Visualization Techniques

07:05 Strategies for Mental Toughness

09:38 Celebrating Small Wins

15:23 Discussion Prompts for Families

19:32 Closing Remarks and Call to Action

To reach out to Justin about starting a tournament or project like this email him at [email protected] 

To participate in the tournament please visit: https://usssa.com/baseball/event_home/?eventID=409341  or email the Ankeny Girls Softball Association at: [email protected] 

Discussion questions:

1. When do you feel most confident playing your sport? What helps you get to that state
2. Justin talked about using goal cards and visualization—how could you use something like that before a game or at practice?
3. What makes a team feel like a safe place to you? How can teammates help each other feel that way?
4. Think about a time you made a mistake in a game. How did your coach or teammates respond—and what would have helped you bounce back faster?
5. (Parent add-on) How can we focus on praising effort, attitude, or teamwork more than outcomes this week?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

If you are a coach looking for ways to build mental toughness into your practices then check out my coaching resources (books, assessments, conversation starters, community and more) here.

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

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Watch every episode of Car Ride Conversations here: https://www.youtube.com/playlist?list=PLOjguEFjF88w5Wl-eA9dlkwLk7f_sI12V 

Handling Emotions and Sportsmanship in Youth Sports ft. Justin Bogers

Join Valerie Alston and special guest Justin Bogers, a dad, coach, and board member for the American Foundation for Suicide Prevention, in this insightful episode of Car Ride Conversations for Sports Families. Explore the highs and lows of youth sports, focusing on building character, mental health, and sportsmanship. Hear an eye opening story about a post-game handshake gone wrong and learn valuable lessons on emotional control for coaches, parents, and players. Tune in for actionable tips, heartfelt stories, and meaningful conversations to help young athletes grow both on and off the field. Stay tuned till the end for discussion prompts and information on the You Matter Ankeny Classic for Mental Health softball tournament.

00:00 Introduction to Car Ride Conversations

01:34 Meet Justin Bogers: Coach and Mental Health Advocate

03:43 The Post-Game Handshake Incident

07:13 Handling Emotions and Setting Examples

09:49 Building a Positive Sports Community

19:58 Conversation Prompts for Parents and Coaches

22:39 Closing Remarks and Resources

To reach out to Justin about starting a tournament or project like this email him at [email protected] 

To participate in the tournament please visit: https://usssa.com/baseball/event_home/?eventID=409341  or email the Ankeny Girls Softball Association at: [email protected] 

Discussion questions:

1. Have you ever seen a coach, parent, or player lose their cool at a game? How did it make you feel in that moment?
2. What are some ways we can calm ourselves down when we’re frustrated by a bad call or a tough play?
3. Why do you think it’s important for coaches and parents to admit when they make mistakes too?
4. What do you think kids learn more from—winning, or how adults handle winning and losing?
5. (Parent reflection add-on) What’s one emotion you find hardest to manage when watching your child play, and how could you handle it differently next time?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

Youtube: https://www.youtube.com/@valstoncoaching9666

The True Essence of Youth Coaching

In the final episode of the Special Car Ride Conversation series, host Valerie Alston and her dad, a former coach, delve into the core values that matter in youth sports. The discussion covers the significance of emotional regulation, body language, and prioritizing effort over outcomes. They offer insights on maintaining open communication between parents and children, the importance of coaching with character, and embracing mistakes. The episode emphasizes the vital role of being a positive role model and how it shapes young athletes. Valerie and her dad share personal stories, practical advice, and invite listeners to reflect on their strategies and behaviors. Whether you are coaching or cheering from the sidelines, this episode provides valuable lessons on building stronger relationships and lifelong skills. The episode concludes with conversation prompts for listeners to engage in meaningful discussions.

00:00 Introduction to the Final Episode

00:47 Welcome and Purpose of the Podcast

01:20 Understanding the Parent-Coach Dynamic

01:55 The Role of Effort and Communication

03:11 Lessons from Personal Experiences

06:41 The Importance of Body Language

10:54 Modeling Behavior and Respect

14:12 Final Thoughts and Prompts for Discussion

18:12 Closing Remarks and Call to Action

Discussion questions:

1. When you make a mistake during a game—or in how you respond to one—how do we usually handle it as a family? Follow-up: How could we do better at giving each other grace and learning from it?
2. How does a coach’s (or parent’s) body language or tone impact how you feel during a game? Follow-up: What are some signs we can look for that show encouragement, even when things aren’t going well?
3. What kind of feedback motivates you most—cheering, quiet support, tough love, or something else? Follow-up: As a parent or coach, what feedback are you trying to give—and what might your athlete be hearing instead?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

Youtube: https://www.youtube.com/@valstoncoaching9666

Parent Coaching: Essential Advice for Building Resilient Young Athletes 

In this episode of Car Ride Conversations, Valerie Alston and her former coach/dad share crucial advice for parent coaches. Discover how to define your role, why life skills trump the scoreboard, and managing emotional highs and lows while coaching your own child. Learn about transforming average athletes into game changers through mental skills like anticipation and awareness. Perfect for both novice and experienced coaches, this episode is packed with insights to help build confident, resilient young athletes. Join us for practical wisdom and honest reflection to enhance your coaching journey.

00:00 Introduction to Coaching Your Own Kid

01:14 Defining Your Role as a Parent Coach

03:13 Building Life Skills Through Sports

05:50 The Mental Side of Sports

07:34 Practical Tips for Parent Coaches

11:39 Conversation Prompts for Parents and Kids

15:15 Conclusion and Final Thoughts

Discussion questions:

1. When a coach makes a decision you don’t like—about playing time, positions, or strategy—how do you usually react? Parents: How do you think your reactions influence your child’s attitude? Kids: What kind of support do you want in those moments?
2. What do you think is more important—winning games now or learning skills for the future? Why? How can both parents and athletes keep the focus on growth instead of just results?
3. What’s one mental skill—like anticipation, awareness, or focus—you could both practice this week?How would practicing that skill change how you play, coach, or support each other during games?
4. As a family, how can we better handle the “car ride home” after games What’s the best way for us to talk about effort, learning, and next steps without focusing only on stats or outcomes?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

Youtube: https://www.youtube.com/@valstoncoaching9666

Mastering Calm: Techniques for Athletes to Control Nerves and Enhance Performance

In this episode of 'Confident Calm Clutch Car Rides Conversations,' hosted by Valerie Alston, discover how you can train your brain and body to stay calm under pressure. Learn to recognize personal signs of stress through the stoplight analogy, and explore simple yet effective tools like deep breathing and reset cues to regain control. Perfect for young athletes and their parents, this episode provides actionable strategies for building mental toughness, resilience, and confidence, ensuring peak performance when it matters most. Join us for tips, conversation starters, and more to create meaningful car ride dialogues that strengthen relationships and lifelong skills.

00:00 Introduction: Train Your Brain to Stay Calm

01:07 Understanding Stress and Performance

03:32 The Stoplight Analogy for Emotional Awareness

07:26 Breathing Techniques to Reset Your Body

11:09 Mental and Sensory Reset Cues

15:40 Discussion Questions for Athletes and Parents

18:26 Conclusion and Additional Resources

Discussion questions:

1. What are your personal signs that tell you you’re starting to lose calm — in your body, mind, or emotions?”
2. Can you think of a ‘red light’ moment in your last game or practice? What would help you get back to yellow or green next time?”
3. Which calm switch strategy — breathing, reset cue, or body anchor — do you think would work best for you?”
4. How can I, as your parent, help you notice your ‘lights’ and remind you to reset without making it worse?”

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

Youtube: https://www.youtube.com/@valstoncoaching9666

Unlock Athletic Success with Visualization Techniques 

Join host Valerie Alston in this insightful episode of Confident Calm Clutch Car Ride Conversations as she delves into the power of visualization and mental rehearsal. Learn why visualization works, how it enhances the brain-body connection, and how athletes of all levels can benefit from this powerful mental training tool. Whether you're a parent of a young athlete or an athlete looking to boost your mental toughness, this podcast offers valuable tips and conversation prompts to spark meaningful dialogue about resilience, confidence, and motivation. Tune in to discover how visualization can help you focus, stay motivated, and build a mental blueprint for success.

00:00 Introduction to Mental Training Tools

01:14 Understanding Visualization

02:52 The Science Behind Visualization

04:13 Practical Applications of Visualization

05:57 Benefits of Visualization

08:54 Effective Visualization Techniques

12:57 Conversation Starters for Athletes and Parents

15:29 Conclusion and Additional Resources

Discussion questions:

1. If you could watch a mental highlight reel of yourself, what play or skill would you want to see?
2. Before a game, what would be most helpful for you to picture in your mind — a single skill, your routine, or the whole game?
3. Parent how can you use visualization in your own life — maybe before a presentation, a meeting, or even a tough situation — so you can both practice this skill together?
4. What’s one moment from your last practice or game we could both visualize together so you’re ready to nail it next time?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

Youtube: https://www.youtube.com/@valstoncoaching9666

Navigating Injury: Mental Toughness & Emotional Resilience for Athletes

Getting injured as an athlete isn't just about healing your body, it's also about healing your mind. In this episode host Valerie Alston delves into the emotional ups and downs of being injured and discusses how mental skills can speed recovery. Valerie shares her personal injury story, explores the grief process associated with injuries, and offers actionable tips for athletes and their parents to grow stronger mentally and emotionally during tough times. From mindfulness practices to effective self-talk and maintaining optimism, this episode is packed with valuable insights. Tune in for practical advice on support networks, maintaining mental clarity, and ensuring a positive recovery journey. Don’t miss out on these crucial tips for building resilience and mental toughness, whether you're an athlete, parent, or coach.

00:00 Introduction: The Emotional Toll of Athletic Injuries

00:50 Personal Injury Story: Valerie's Experience

04:14 The Grief Process in Injury Recovery

07:55 Mindfulness and Mental Strategies for Healing

16:18 The Importance of Support Systems

20:02 Discussion Questions for Athletes and Parents

23:26 Conclusion and Additional Resources

Discussion questions:

• How are you really feeling about being injured — frustrated, sad, hopeful, or something else?
• What’s one thing you can control during recovery that might help you feel more confident?
• How can I support you best right now — encouragement, reminders, or just listening?
• If you have a setback in recovery, how would you want me to respond?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

Youtube: https://www.youtube.com/@valstoncoaching9666

From Dance to Tennis: A Teen's Journey in Competitive Sports 

In this special episode of Car Ride Conversations, host Valerie Alston is joined by her teenage niece, Ireland, who shares her journey of transitioning from dance to competitive tennis. They discuss the challenges of not making the team initially, the motivation behind her continued efforts, and the lessons learned about mental toughness, energy management, and confidence. Whether you're a young athlete starting out or navigating new challenges, this episode offers fresh insights and relatable moments. Don't miss this inspiring chat that explores how to build resilience and confidence through sports.

00:00 Introduction: A Dancer's Journey to Tennis

01:13 Meet Ireland: From Dance to Tennis

02:12 Starting Tennis: The Initial Struggles

03:57 Balancing Act: Time Management and Motivation

06:11 Mental and Physical Challenges

08:31 Technical Difficulties and Key Takeaways

11:49 Reflective Questions for Listeners

15:10 Closing Remarks and Resources

Discussion questions:

1. Have you ever tried something new and failed at first—like not making a team or struggling with a skill? What made you want to keep going (or not)? What helped you get better?
2. How is your sport (or activity) different from others you’ve done before? What new skills—mental or physical—have you had to build?
3. When you’re in a long, tough practice or match, what helps you stay focused or motivated? How can we build more of that mental strength together?
4. What’s harder for you—physical effort or mental effort? Why? What strategies do you use to push through either one when things get hard?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

Youtube: https://www.youtube.com/@valstoncoaching9666

Mastering Self-Talk: The Ultimate Guide to Staying Focused and Confident

Join host Valerie Alston in this episode of Confident Calm Clutch Car Ride Conversations as she explores the power of self-talk and its impact on performance. Valerie introduces the P3 formula—Purposeful, Productive, and Possibility focused self-talk—to help athletes and parents build effective internal dialogue. From sharing a Stanford study on mindset to providing actionable tips and examples from various sports, this episode aims to help young athletes enhance their mental toughness, resilience, and confidence. Tune in for insightful questions and discussions to make each car ride a valuable opportunity for growth.

00:00 Introduction to Self-Talk

00:59 The Power of Mindset

05:30 The P3 Formula for Effective Self-Talk

08:23 Instructional vs. Motivational Self-Talk

10:10 Creating Your Game Day Script

13:23 Interactive Q&A Session

16:50 Conclusion and Next Steps

Discussion questions:

1. What do you usually say to yourself before or during a game? Does it help or hurt?
2. If you could write down your top 3 game day phrases, what would they be?
3. Do you like self-talk that tells you what to do (instructional) or that pumps you up (motivational)?
4. How can I (as your parent/coach) remind you of your P3 self-talk without adding pressure?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

Youtube: https://www.youtube.com/@valstoncoaching9666

How to Boost Athletic Performance: Key Focus Strategies for Athletes and Coaches

In this episode host Valerie Alston explores the crucial role of attentional focus in sports performance. Discover why it's essential to minimize distractions and learn two effective skills to help athletes direct their attention to what's most important. Valerie also provides insights on how parents and coaches can support athletes in maintaining their focus amidst different challenges. Whether you're on the way to practice, a game, or running errands, join Valerie for valuable tips on building mental toughness and fostering strong relationships during your car rides. Don't miss practical advice on creating reset routines and using the 'What's Important Now' (WIN) cue for better performance.

00:00 Introduction: The Power of Focus in Sports

00:31 Welcome to Confident Calm Clutch Car Ride Conversations

01:09 The Overloaded Brain: Understanding Cognitive Capacity

03:07 The Importance of Skill Automation in Sports

04:34 Managing Cognitive Load: Bandwidth and Attention

05:37 Identifying and Eliminating Distractions

07:41 Two Key Skills: WIN Cue and Reset Routine

10:49 Practical Tips for Parents and Coaches

14:57 Conversation Prompts for Athletes and Parents

18:14 Conclusion and Next Steps

Discussion questions:

1. What are the top 1–2 things you think are most important to focus on in your sport?
2. What’s one distraction that pulls your focus away the most?
3. Which ‘reset routine’ could help you get back on track after a mistake?
4. How can I (as your parent/coach) remind you about ‘What’s Important Now’ without adding pressure?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

Youtube: https://www.youtube.com/@valstoncoaching9666