Health & Wellness

Are you recovering from an LCL injury? In this blog post, CRYSC Head Athletic Trainer Julie Graves has put together a step-by-step guide for an effective and healthy rehabilitation process. From decreasing swelling and pain to increasing range of motion, the guide below will assist you through every part of the healing process. By emphasizing pain-free progressions and a gradual return to play, this is your roadmap to a resilient and sustainable recovery.

UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves at [email protected], for assistance. Below is the at-home rehab program for LCL sprains and general injuries.

Goals

1. Once swelling and/or pain are manageable, you may begin increasing range of motion/
2. Once range of motion is equal bilaterally (compared to other knee), may begin strengthening exercises.
3. Once strength is equal bilaterally and there is no compensation (limping, favoring the good side, etc) the athlete may begin progressing their way back to their sport.

Step 1: Decrease Swelling

RICE (Rest, Ice, Compression, Elevation)

* Rest

• * Ice: 20 minutes at least 3 times/day
• * Compression: Ace wrap all the time except during icing, shower, sleep
• * Elevation: Keep knee raised above the heart.

Step 2: Decrease Pain

Natural solutions

*NSAIDS for no longer than 7-10 days if being used continually

Step 3: Increase Range of Motion

Knee flexion with heel slide

1. Lie on your back with your knees bent.
2. Slide your heel back by bending your affected knee as far as you can. Then hook your other foot around your ankle to help pull your heel even farther back.
3. Hold for about 6 seconds, then rest for up to 10 seconds.
4. Repeat 8 to 12 times.

Heel slides on a wall

1. Lie on the floor close enough to a wall so that you can place both legs up on the wall. Your hips should be as close to the wall as is comfortable for you.
2. Start with both feet resting on the wall. Slowly let the foot of your affected leg slide down the wall until you feel a stretch in your knee.
3. Hold for 15 to 30 seconds.
4. Then slowly slide your foot up to where you started.
5. Repeat 2 to 4 times.

Quad sets

1. Sit with your affected leg straight and supported on the floor or a firm bed. Place a small, rolled-up towel under your knee. Your other leg should be bent, with that foot flat on the floor.
2. Tighten the thigh muscles of your affected leg by pressing the back of your knee down into the towel.
3. Hold for about 6 seconds, then rest for up to 10 seconds.
4. Repeat 8 to 12 times.

Short-arc quad

1. Lie on your back with your knees bent over a foam roll or a large rolled-up towel.
2. Lift the lower part of your affected leg and straighten your knee by tightening your thigh muscle. Keep the bottom of your knee on the foam roll or rolled-up towel.
3. Hold your knee straight for about 6 seconds, then slowly bend your knee and lower your leg back to the floor. Rest for up to 10 seconds between repetitions.
4. Repeat 8 to 12 times.

Straight-leg raises to the front

1. Lie on your back with your good knee bent so that your foot rests flat on the floor. Your affected leg should be straight. Make sure that your low back has a normal curve. You should be able to slip your hand in between the floor and the small of your back, with your palm touching the floor and your back touching the back of your hand.
2. Tighten the thigh muscles in your affected leg by pressing the back of your knee flat down to the floor. Hold your knee straight.
3. Keeping the thigh muscles tight and your leg straight, lift your affected leg up so that your heel is about 30 centimetres off the floor. Hold for about 6 seconds, then lower slowly.
4. Relax for up to 10 seconds between repetitions.
5. Repeat 8 to 12 times.

Hamstring set (heel dig)

1. Sit with your affected leg bent. Your good leg should be straight and supported on the floor.
2. Tighten the muscles on the back of your bent leg (hamstring) by pressing your heel into the floor.
3. Hold for about 6 seconds, then rest for up to 10 seconds.
4. Repeat 8 to 12 times.

Hip adduction

You will need a pillow for this exercise.

1. Sit on the floor with your knees bent.
2. Place a pillow between your knees.
3. Put your hands slightly behind your hips for support.
4. Squeeze the pillow by tightening the muscles on the inside of your thighs.
5. Hold for 6 seconds, then rest for up to 10 seconds.
6. Repeat 8 to 12 times

Hip abduction

You will need a small pillow for this exercise.

1. Sit on the floor with your affected knee close to a wall.
2. Bend your affected knee but keep the other leg straight in front of you.
3. Place a pillow between the outside of your knee and the wall.
4. Put your hands slightly behind your hips for support.
5. Push the outside of your knee against the pillow and the wall.
6. Hold for 6 seconds, then rest for up to 10 seconds.
7. Repeat 8 to 12 times.

Lateral step-up

1. Stand sideways on the bottom step of a staircase with your injured leg on the step and your other foot on the floor. Hold on to the banister or wall.
2. Use your injured leg to raise yourself up, bringing your other foot level with the stair step. Make sure to keep your hips level as you do this. And try to keep your knee moving in a straight line with your middle toe. Do not put the foot you are raising on the stair step.
3. Slowly lower your foot back down.
4. Repeat 8 to 12 times.

Step 4: Return to Play

Each phase could take 2-3 practices before progressing

• Stationary Bike, low impact exercises
• Soccer passing, soccer specific drills
• Progression: Non-contact practice
• Progression: Conditioning i.e. sprints
• Progression: Full contact practice

Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].

Recovering from a calf injury? In this blog post, CRYSC Head Athletic Trainer Julie Graves has put together a step-by-step guide for an effective and healthy rehabilitation process. From ice, heat, light stretching, mobility, and general exercises, the guide below will assist you through every part of the healing process. By emphasizing pain-free progressions and a gradual return to play, this is your roadmap to a resilient and sustainable recovery.

UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves at [email protected], for assistance. Below is the at-home rehab program for calf injuries.

Step 1: Ice

Ice 15-20 minutes 2-3x/day for 7-10 days post-injury or until swelling and/or bruising has diminished.

Step 2: Heat

Begin heating after the 7-10 days for 15-20 minutes 2-3x/day.

Step 3: Light Stretching

After 7-10 days, you can begin light stretching.

Step 4: Mobility

Mobility Exercises: Wall Touches 2×20 and Swinging Leg 40x

Step 5: Exercises

All exercises/progressions need to be pain-free before continuing on. Slow and controlled movements.

Calf Raise progression:

• Double leg calf raise 3×10
• Single-leg calf raise 3×10
• Deficit single-leg calf raise 3×10 (stand on an object about 1.5-2” off the ground such as a weight or a book with your heels hanging off & perform the calf raise)
• Deficit sing-leg calf raise with weight 3×10

Seated Knee Bent progression:

• Heal raise from the floor with weight on knees 3×10
• Deficit seated 3×10

Standing knee bent progression:

• Double Leg 3×10
• Single Leg 3×10
• Deficit single leg 3×10
• Weighted deficit single-leg 3×10

Power and plyometrics:

• Double leg Hopping: quick jumps while keeping legs straight 3×60”
• Double leg forward hopping 3×60”
• Single leg hopping 3×60”
• Single leg forward hopping 3×60”

Jumping:

• Vertical jump 3×8
• Horizontal jump 3×8
• Single leg vertical jump 3×6 each leg
• Single leg horizontal jump 3×6 each leg

Step 6: Return to Play

Each phase needs to be pain free before continuing to the next step.

• Stationary Bike, low impact exercises
• Soccer passing, soccer specific drills
• Progression: Non-contact practice
• Progression: Conditioning i.e. sprints
• Progression: Full contact practice

Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].

Recovering from a concussion? In this blog post, CRYSC Head Athletic Trainer Julie Graves has put together a step-by-step guide for an effective and healthy rehabilitation process. From encouraged activities, things to avoid when having a concussion, things to do to recover, and return-to-play steps, the guide below will assist you through every part of the healing process. By emphasizing pain-free progressions and a gradual return to play, this is your roadmap to a resilient and sustainable recovery.

UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves at [email protected], for assistance. Below is the at-home rehab program for hamstring injuries.

Exercise Progression is NOT ALLOWED until the symptom sheet checklist has reached 0s in all categories for at least 24 hours. The child CANNOT return to play until cleared by a physician/primary care provider unless the physician gives permission for an athlete to be cleared by the athletic trainer. Check out the steps to take below or more local resources from the Colorado Concussion Clinic.

How should you care for your child following a concussion:

Schedule an Appointment

Schedule an appointment with a primary care provider as soon as possible.

Encouraged Activites

1. REST
2. SLEEP (please do not prevent your child from going to sleep following a concussion)
3. A dark cave-like environment if your child is experiencing sensitivity to light.
4. Hydration
5. Proper nutrition

Things your child should avoid until symptom score sheet reaches 0:

Activities that require concentration, such as but not limited to:

1. School work
2. Watching TV
3. Phone use
4. Loud Music

Things that can help your child recover:

1. Vestibular Rehab, especially if your child is experiencing dizziness during the exercise return to play protocol
2. Avoiding setbacks by trying to rush through steps to return
3. Soft tissue treatments to help with neck pain if your child experienced whiplash
   1. Massage
   2. Acupuncture or dry needling
   3. Cupping
   4. Active/Passive Release Therapy

Exercise Return to Play Steps:

An athlete’s parent(s) and coach(es) need to watch for concussion symptoms after each day’s return to play progression activity. An athlete should only move to the next step if they do not have any new symptoms at the current step. If an athlete’s symptoms come back or get new symptoms, this is a sign that the athlete is pushing too hard. The athlete should stop these activities, and the athlete’s medical provider should be contacted. After more rest and no concussion symptoms for at least 24 hours, the athlete can start at the previous step.

• 24 hours between steps: Each step should take 24 hours or more so that, assuming the athlete does not experience a recurrence of concussion symptoms at rest or with exercise as he/she progresses through the exercise program, he/she will be able to return to sports in about a week after symptoms have cleared.
• Fall back if symptoms return: If the student-athlete experiences a recurrence of concussion symptoms during any of the steps, they need to drop back to the previous level at which they were symptom-free and try to progress again after a further 24-hour period of being symptom-free.

Step 1: Back to regular activities (such as school)

The athlete is back to their regular activities (such as school) and has the green light from their healthcare provider to begin the return-to-play protocol. An athlete’s return to regular activities involves a stepwise process. It starts with a few days of rest (2-3 days) and is followed by light activity (such as short walks) and moderate activity (such as riding a stationary bike) that do not worsen symptoms. You can learn more about the steps to return to regular activities.

Step 2: Light aerobic activity

Begin with light aerobic exercise only to increase an athlete’s heart rate. This means about ~20 minutes on an exercise bike, walking, or light jogging. At this point, do not lift weights. The goal is 30- 50% of Max. Heart Rate.

Step 3: Moderate activity

Continue with activities to increase an athlete’s heart rate with body or head movement. This includes moderate jogging, brief running, moderate-intensity stationary biking, and moderate-intensity weightlifting (less time and/or less weight from their typical routine) for 30-45 minutes. No head impact activities. I am looking for a 50–80% Max Heart Rate.

Step 4: Heavy, non-contact activity

Add heavy non-contact physical activity, such as sprinting/running, high-intensity stationary biking, regular weightlifting routine, and non-contact sport-specific drills (in 3 planes of movement).

Step 5: Practice & full contact

Athletes may return to practice and full contact (if appropriate for the sport) in controlled practice.

Step 6: Competition:

Athlete may return to competition with full clearance from their physician.

Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].

Recovering from a Gluteus Medius injury? In this blog post, CRYSC Head Athletic Trainer Julie Graves has put together a step-by-step guide for an effective and healthy rehabilitation process. From foam rolling, stretching, light activity, strengthening exercises, and dry needling, the guide below will assist you through every part of the healing process. By emphasizing pain-free progressions and a gradual return to play, this is your roadmap to a resilient and sustainable recovery.

UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves, for assistance. Below is the at-home rehab program for hamstring injuries.

Step 1: Rest

Rest first and foremost, in the beginning, to allow the muscle to stop spasming. Heat in 20-minute increments. No ice.

Step 2: Foam Rolling

Foam roll and/or massage the area of pain with light pressure to increase blood flow.

Step 3: Stretch

“How to do a figure 4 stretch“

Step 4: Light Activity

Once pain-free with daily activities, you can get on a stationary bike or go on a light jog for about 20 minutes. Do this for a couple of days, and as long as there is no soreness/pain, you can begin the following exercises below.

Step 5: Exercises

1. Clam shell exercise
2. Progression with bands

Step 6: Dry Needling

The technique uses a “dry” needle, one without medication or injection, inserted through the skin into muscle areas. Other terms commonly used to describe dry needling include trigger point dry needling and intramuscular manual therapy. Dry needling is not acupuncture, a practice based on traditional Chinese medicine and performed by acupuncturists. Dry needling is part of modern Western medicine principles and is supported by research. Physical therapists and chiropractors perform dry needling.

Step 7: Return to Play

Each progression needs to be pain-free before going to the next step.

1. Soccer passing, soccer-specific drills
2. Progression: Non-contact practice
3. Progression: Conditioning i.e. sprints
4. Progression: Full contact practice

Notes from Julie

Foam rolling is KEY to muscle recovery and rejuvenation. I would recommend foam rolling the whole lower body (quads, hamstrings, IT Band, and calves) twice a day to prevent injury and increase performance. Before and after practice or morning and night. A LAX ball, baseball, or softball is better for the calves and hamstrings as it has a smaller surface area.

*It is very important to go very slowly and controlled when foam rolling. This should not be a quick, rushed motion. There are trigger points/knots/pain points in every muscle in our body, so when you go over one of these knots/pain points, stop on it for at least 30 seconds to allow it to release. Then, slowly roll down the muscle until the next one is found. This can be fairly uncomfortable/painful, but it is good pain!

Foam roller on Amazon

*Stretch after foam rolling all of the muscles above for 3×30”

Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].

Recovering from an MCL injury? In this blog post, CRYSC Head Athletic Trainer Julie Graves has put together a step-by-step guide for an effective and healthy rehabilitation process. From decreasing swelling and pain to increasing range of motion and strength, the guide below will assist you through every part of the healing process. By emphasizing pain-free progressions and a gradual return to play, this is your roadmap to a resilient and sustainable recovery.

UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves, for assistance. Below is the at-home rehab program for hamstring injuries.

Step 1: Decrease Swelling

RICE (Rest, Ice, Compression, Elevation)

1. Ice: 20 minutes at least 3 times/day
2. Compression: Ace wrap all the time except during icing, shower, sleep
3. Elevation: Keep knee raised above heart

Step 2: Decrease Pain

1. Natural solutions
2. NSAIDS for no longer than 7-10 days if being used continually

Step 3: Increase Range of Motion

1. Passive flexion: sit on the ground and pull your heel to your butt as far as you can and then grab your ankle and pull it further towards your butt, hold for 3” repeat 10-12x
2. Quad Sets 3X10 hold for 3”
3. Seated position with legs straight out. Flex the quad muscle and hold for 3 seconds (“)

Step 4: Increase Strength and Proprioception

*Note: The following exercises should be done without pain. Being uncomfortable and fatiguing the muscle is one thing but there’s a difference between that and feeling pain.

1. Single Leg Stance on a hard surface 3×30” (seconds)
   1. Progression: Single Leg Stance on an uneven (pillow/folded up blanket) surface 3×30”
   2. Progression: Single Leg Stance on hard surface with eyes closed 3×30”
   3. Progression: Single Leg Stance on an uneven surface with eyes closed 3×30”
2. Bodyweight Squats 3X10
3. Bodyweight Walking Lunges 3×10
   1. Make sure knees aren’t going over toes for both of those
4. Single Leg Squats onto a chair 3X10 each leg
5. Adductor squeezes 3×10 hold for 3”
   1. Sit on the ground, place a pillow in-between your knees and squeeze the pillow by tightening the muscles on the inside of your thighs, hold for 3”
6. Step 1: Here is the first progression where I want you to start. Slow and controlled with both feet on the towel. Drop your butt after the eccentric motion and bring your feet back. Do 2×10 and you can drop sets/reps in the beginning if needed. Once you feel comfortable and strong with this you can increase sets/reps to 3×12-15.
   1. Progression 1: Bring one leg up like in this video but I still want this motion to be slow and controlled. Do 2×10 and again can drop sets/reps as needed in the beginning. Do both legs and you can progress to 3×12-15.
   2. Progression 2: You can use that same video in progression 1 and start doing a double leg quicker motion and then progress to single leg. Remember to always do both legs.
   3. Progression 3: Nordic Hamstring Fall

Step 5: Return to Play

Each phase could take 2-3 practices before progressing and should be pain-free before going to the next step.

1. Stationary Bike, low impact exercises
2. Soccer passing, soccer specific drills
3. Non-contact practice
4. Non contact practice and Conditioning
5. Full contact practice

Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].

Hellooooo fair readers and welcome back! Is it just me, or does it feel like we’ve been apart for far too long?? As I sit on my couch, writing the fourth version of this introduction, I do so with a unique sense of weight. You see, the blog you have before you happens to be the last one that I will pen here at CRYSC. Yes, after five years of having the great privilege of working for and with so many of our staff and families, another chapter of life beckons. At the risk of sounding overly nostalgic, I have absolutely loved the opportunity to connect with you through these blogs, and will very much miss writing them. With that in mind, it will come as little shock to hear that I struggled mightily over the past several weeks to decide on what to leave you all with.

I’ve learned and grown a ton at this club, and throughout the eight years I have spent working in and around the beautiful and chaotic world of youth sport (a number that doesn’t hold a candle to that of many others I’ve worked alongside!). I have seen firsthand the immeasurable amount of good that sport can do; it can help us build crucial life skills, create lifelong relationships, provide opportunities, and guide self-discovery. I’ve also experienced an overwhelming majority of people within youth sport – coaches, parents, athletes – to be genuinely decent humans who earnestly want nothing more than to create fun, positive sport experiences for every kid.

And yet, as with all things, another side of this coin exists. Despite its simplicity and overarching support, consistently delivering on the objective of creating positive sport experiences for every kid can prove harder than it should. Why? Now that is a complex question. In my view, it lies at the cross-section of a number of realities. Among them: The reality that youth sport has evolved into a business that isn’t inherently built to always provide such experiences; the reality that our culture is one of unprecedented comparison, anxiety, scarcity, and achievement; the reality that this space is awash with love – for the game, for our kids – and love can make things messy; the reality that all of us constantly receive an onslaught of messaging around everything we should be doing and considering for ourselves, our teams, our kids.

Regardless of the underpinning(s), I feel it is essential to acknowledge that sport is not innately good; participation, alone, does not guarantee the massively positive returns we know that youth sport can yield. Rather, like most things, youth sport itself is neutral. It becomes good when we, the people within it, put forth the care, effort, and intention to make it so. Having sat opposite hundreds of you asking how you can best support your team/child/self through the journey of youth sport, I know many of you are well aware of this. I also know that making sure we are doing everything “right” to ensure our kids reap all of the benefits of sport (while protecting them from any harm) can feel a bit overwhelming.

Which brings me to this question: With so much available to us – information, opinion, opportunity – what really matters, here? At the end of the day, if we could only hold onto three nuggets of information that would help us do our part in making sure our, and every, kid gets all of the good out of youth sport, what would they be? If you’re interested in my (incredibly subjective, one among millions) take, read on.

The Universal Foundation

Alright: There is a chance I’m cheating right off the bat (it’s my last blog, cut me a break, eh?!). I did say three nuggets per group, and we’ll get to that, but there’s a really important ground zero nugget that applies to everyone! I’ll make it quick I promise.

Ahem. The single most important trait that any of us can possess, the skill that underlies all others, is self-awareness. Borrowing from Tasha Eurich, self-awareness is the ability to see ourselves clearly; to understand who we are (our values, goals, strengths, weaknesses, thoughts, emotions, re/actions), how we fit into the world around us, and how others see us. Both intuitive and easily overlooked, if we want to do our best by ourselves and our athletes, we have to commit to the lifelong endeavor of working to know ourselves. A key ingredient for ongoing personal growth, self-awareness helps us build stronger relationships, lead and communicate better, and feel happier and more confident. It gives us the information we need to self-regulate; to manage our egos; to ensure that we aren’t working our own stuff out through our athletes; to examine and rewrite our narratives. Crucially, it allows us to bring our love and excitement (for soccer, for learning, for each other) onto the soccer field. What is more powerful than that??

So: Set aside time for reflection. Engage in thoughtful conversation. Practice mindfulness. Seek feedback. Heck, consume fiction (a fantastic awareness-raising tool)! No matter your avenue, make getting to know yourself better a top priority. I guarantee it will invite and create so much good into your and your squad’s lives, on and off the field.

For the Coaches

Alright coaches, because we have spent so much glorious (just me?) time together over the years, you’re up first. While you’re working to know yourself better – specifically, examining your narratives around today’s kids and parents, unpacking your own athletic experiences, and connecting to your WHY as a coach – I know that the bulk of you are sincerely invested in providing your kids a joyous soccer experience. In that pursuit, keep in mind:

1. Above All, Connect: Building genuine relationships with our athletes and ensuring they know how much we care about them as people is the most important thing we can do as a coach. Full stop. There is no substitute or workaround. Be willing to share your true self, have fun on the field, and invite your athletes to do the same. Such connection begets belonging, which is the most powerful feeling we can co-create with our athletes. So if you do nothing else, make your kids feel seen, heard, valued, and loved.
2. Make it Safe: Growth, failure, bravery, honesty, passion, accountability – these are all features of sport. They also all stand to be incredibly uncomfortable, especially for youth. If we want kids to consistently seek out such discomfort, we have to make them feel safe; safe to take risks, safe to be themselves, safe to challenge. As the lead architect and protector of our team environments, this crucial work starts with us.
3. Stay Curious: Coaching is naturally (and dangerously) egocentric. We hold the most power, we are the most knowledgeable, and our athletes’ eyes are on us. Remember: We don’t know everything, our voice is not the most important voice, and we’re going to mess up. Ask questions, seek input, challenge your thinking, lend choice, own your failures, and know that your kids have just as much to teach you as you do, them.

For the Caregivers

Up next, the real MVPs. When it comes to sport parents/parent-figures, I hear myself echoing two refrains. 1) Parents love their kids a ton. 2) Parenting seems very, very hard. Because I am not a parent, I make a point to avoid giving direct advice to this group who seem to be doing the best they can with a really tough gig. Today, though, I’ll give it to you straight. As you support your kids through their exciting, and often challenging, youth sport experience:

1. Take Care: In order to show up best for our kids, we have to first show up for ourselves. As unrealistic as it may feel, work with your village to create time for you. Invest in your friendships, make time for play, and give yourself grace with the knowledge that in doing so, we give our kids permission to do the same.
2. Get to Know Your Kids: I know this feels like a no-brainer, but stay with me. It is incredibly easy for even the most well-intentioned parents to make assumptions about who our kids are, what they want, and what they need from us. Kids are in a constant state of discovery, change, and becoming. Ask your kids questions, let them lead, and know that being understood is far more powerful than being praised or critiqued.
3. Demonstrate Value: A huge percentage of today’s youth wrongfully perceive that their value as humans is contingent on their achievement (in soccer, school, dance). Surprising no one, this entanglement of self-worth and achievement is immensely unhealthy. If you send one message to your kids, through your words and actions, let it be that their worth is absolute and their value to us never fluctuates – win, lose, or draw.

For the Youngers

And now, for the people who sit at the heart of this. I know you have access to more information than can possibly be useful, I know that my voice is one of many lending their unsolicited two cents, and I know that you are capable of navigating this time of your life without my input. And I wholeheartedly agree. Nevertheless, for what it’s worth, this is what I have for you:

1. Be Here, Now: Beyond exploring and being yourself, the most powerful skill you can possess as an athlete is that of being present. To learn the most, perform the best, and have the most fun, you must learn to engage with your thoughts and feelings in such a way that allows you to devote your full attention to the now. Take a breath, and be where your feet are. After all, it’s the only moment that we have.
2. Go and Fail: A number of you are unwilling to fail. So much so that I’ve seen you actively decide against putting forth your full effort for fear of doing so and coming up short. Guess what: We all fail. You’ll never know who you can be or what you can do if you attempt to orchestrate it out of your life. Seek out discomfort, go be bad at things, and find out what you’re made of. I promise you it is worth it.
3. Have Fun: Sport (like life) can be hard. You’re going to underperform, you’re going to lose, and one day you’re going to be done. The unmatchable FUN makes the hard worth it. So seek joy, and create joy, every time you step onto the field. And if playing soccer doesn’t bring you joy, go find something that does. You’ve got one life, so do what you want and what you love and enjoy every single minute.

That’s All She Wrote

And, there we have it! If you’ve come to the end of this blog feeling like it was simple, intuitive, and chock full of things you’ve heard before – you’re far too kind. While I’m sorry to disappoint those seeking groundbreaking insights and dazzling layers of complexity akin to those I normally provide (is the sarcasm coming across??), what I’ve ultimately uncovered is that the crux of getting all of the good out of youth sport lies in repeatedly doing the simple, human things incredibly well. Yep, despite how it can feel, it seems to me that our respective jobs are actually quite simple. Massively important, but simple: Connect. Care. Try. Fail. Grow. Create joy. And, in doing this, know that all of us – coaches, caregivers, opponents, teammates – are on the same team. The team that wants every single kid (and adult) that steps onto the field to have FUN; to learn and grow – within the game, but more importantly within themselves; and to look back on their journey with gratitude and joy for what it brought to their lives, and what they gave back to it. That is the beauty of sport, and that is the charge that I leave you with. And, while I’m no longer on the pitch, know that I am forever on your sideline, cheering you on, and believing in you. Good luck, and go, team!