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.

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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: valerie.alston@valstoncoaching.com

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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: valerie.alston@valstoncoaching.com

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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: valerie.alston@valstoncoaching.com

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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: valerie.alston@valstoncoaching.com

Follow Me on:

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Building Daily Wins: Boosting Athlete Confidence Beyond the Scoreboard

In this episode of Confident Calm Clutch Car Ride Conversations, host Valerie Alston emphasizes the importance of building confidence through small, everyday wins rather than relying solely on stats and big plays. Alston shares practical tips and real-life examples from her experience working with athletes, helping them redefine success by focusing on effort, growth, execution, and character. Tune in to learn how parents and young athletes can foster mental toughness, resilience, and confidence through meaningful dialogue during car rides.

00:00 Introduction: Building Confidence Beyond Trophies

00:23 Welcome to Confident Calm Clutch Car Ride Conversations

00:56 Redefining Success: A Basketball Player's Journey

02:46 Alternative Indicators of Success

04:27 Small Wins in Different Sports

05:33 Importance of Small Wins in Practice

07:04 Broadening Your Definition of Success

08:23 Four Key Factors of Success

11:39 Engaging in Meaningful Conversations

14:53 Conclusion: Keep the Conversations Rolling

Discussion questions:

1. What’s one small win you had at practice or in a game this week that wouldn’t show up on a scoreboard?
2. Which feels better to you — making the big play once in a while or stacking small wins consistently? Why?
3. How do you know when you’ve had a ‘successful’ practice or game, even if you didn’t score or get recognized?
4. What’s one way I (as your parent) can celebrate your small wins better?

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: valerie.alston@valstoncoaching.com

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Shut Down the 'What If' Trap: Boosting Athlete Confidence and Focus

Welcome back to Confident Calm Clutch Car Ride Conversations with your host Valerie Alston! In this episode, we tackle the common pre-game mental trap of 'What if?' thoughts that cause anxiety and hinder performance. Learn how elite athletes manage these thoughts to stay focused and present in the moment. Discover two key strategies: mindfulness for grounding yourself in the present and 'If-Then' planning for productive game prep. Perfect for athletes and parents alike, this episode offers practical tools to build mental toughness and resilience. Join us and turn every car ride into an opportunity for meaningful dialogue and lifelong skills development!

00:00 Introduction: Overcoming the 'What If' Trap

00:17 Welcome to Confident Calm Clutch Car Ride Conversations

00:54 Understanding the 'What If' Thoughts

01:51 The Mind-Body Connection and Anxiety

04:27 Grounding Techniques to Stay Present

07:38 Productive 'What If' Thoughts and Strategy

10:59 Interactive Discussion Questions

12:53 Conclusion and Final Thoughts

Discussion questions:

1. When you get nervous, what’s one thought that tends to pop up first?
2. What’s something I can say to myself instead that would help me focus?
3. How can we help each other focus more on what we can control, not what might go wrong?

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: valerie.alston@valstoncoaching.com

Follow Me on:

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

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In this episode of 'Confident Calm and Clutch Car Ride Conversations,' host Valerie Alston explores the 'fade out effect' - the phenomenon where mental skills training fades over time without continuous support from parents, coaches, and the community. Drawing insights from an article about the marshmallow test, Valerie discusses the importance of a supportive environment in ensuring the long-term retention of mental skills. With engaging questions for kids and parents, this episode provides actionable strategies for fostering resilience and confidence in young athletes. Tune in for valuable tips on creating a consistent and encouraging atmosphere for mental skills development.

00:00 Introduction to the Fade Out Effect

01:12 The Marshmallow Test Revisited

04:01 The Importance of Environment in Skill Retention

07:15 Practical Advice for Parents and Coaches

09:11 Engaging Questions for Kids and Parents

12:24 Conclusion and Call to Action

Discussion questions:

• When I tried to teach you to stay calm under pressure, what helped you keep practicing that? How can I or others support you more consistently?
• Think of a time you felt mentally strong on the field—what did others around you do that helped you maintain that? How can they keep doing it?
• If the coaches, teachers, and I agreed on one daily habit to reinforce your mental game, what would it be and how could we remind each other?
• What support do you wish you had on tough days—someone to encourage you, remind you, or celebrate small wins?

Article

https://psyche.co/ideas/what-the-marshmallow-test-got-wrong-about-child-psychology

Video

https://youtu.be/4L-n8Z7G0ic?si=u_6C_Dbl7r3FxON0

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: valerie.alston@valstoncoaching.com

Follow Me on:

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

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

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

What happens when a championship-level coach takes over a middle school team of beginners? In this heartwarming and hilarious episode of Car Ride Conversations, host Valerie Alston and her dad, a former coach, explore what it means to meet athletes where they're at. Listen in on laugh-out-loud stories from their middle school softball days, including a hilarious stolen base mishap, and learn how shared sports moments have shaped their father-daughter bond. Whether you're a parent, coach, or both, this episode reminds us why shared experiences matter, how humor builds connection, and why growth in sports isn't just about performance but presence. Don't miss out on the valuable conversation prompts at the end, perfect for sparking meaningful dialogue on your next car ride.

00:00 Introduction: Championship Coach Meets Middle School Team

00:49 Welcome to Confident Calm Clutch Car Ride Conversations

01:22 The Middle School Softball Experience

02:33 Funny Moments and Lessons Learned

04:21 The Importance of Meeting Athletes Where They Are

05:22 Father-Daughter Bond Through Sports

09:59 Conversation Prompts for Parents and Athletes

14:11 Closing Remarks and Call to Action

Discussion questions:

1. Have you ever been part of a team or group where you felt a little behind or unsure Parents: Can you share a time you felt that way too? How did you get more comfortable or confident?
2. What helps you feel supported when you're learning something new—especially when it's frustrating?How can we do a better job of encouraging each other during those “beginner” moments?
3. What’s one activity or experience we’ve shared that helped us feel more connected—like we were really on the same team? Follow-up: Is there something new we could try together to build more of those moments?
4. Why is it important for coaches (and parents) to meet kids where they’re at instead of expecting them to be perfect right away? Follow-up: What’s one area you feel like you're still growing—and what kind of support helps you most in that area?

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: valerie.alston@valstoncoaching.com

Follow Me on:

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

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

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