Fostering Mental Wellness in Youth Sports: Tips From NBA Performance Psychologist
- Give N' Grow
- Feb 16
- 4 min read
In this conversation with Rachel Webb, Director of Performance Psychology and Wellness for the Charlotte Hornets, we provide helpful tips and resources for parents and coaches of youth athletes by diving deep into the powerful world of sports psychology.
Rachel, shares invaluable insights on how emotional and mental wellbeing impact athletic performance, especially in youth. Rachel walks us through how mental skills, such as emotional regulation and self-talk, influence performance, not just on the court, but in everyday life.
Whether you’re a coach or parent, this discussion offers practical strategies for improving mental toughness, team communication, and overall wellbeing.
Our Intent vs. Impact in Youth Sports
Our conversation started off with Rachel sharing how crucial it is for parents and coaches to be mindful of the impact their actions have on young athletes. “Sometimes, it's not just about winning or losing—it’s about how you communicate with your child or athlete in those moments,” she explains.
She brings attention to the difference between intent and impact, encouraging parents and coaches to ask themselves how their words and actions are felt by their kids or players, and how that impact on their kid may be different than what they intended.
For example, parents cheering loudly at a game might come from a place of love, but be received negatively by their child. Rachel suggests talking through these moments with your child to see how they feel about the experience: “How does me cheering for you feel?” This not only opens the door for reflection from both parent and child, but also for building a stronger connection and understanding of what each child or athlete wants and needs in those moments.
Sports Psychology: Not Just for Struggling Athletes
Many people think sports psychology is only necessary when things go wrong—when athletes are struggling or facing tough situations like loss and injuries. Rachel addresses this misconception head-on, saying, “Sports psychology is not just for people who are struggling; it’s about maintaining a healthy mental and emotional state all the time.” She emphasizes the importance of proactively embedding mental skills into practice, saying, “It’s our responsibility to teach these skills consistently, not wait for a crisis.”
Building Mental and Emotional Wellbeing
As part of her role with the Hornets, Rachel focuses on maintaining both physical and mental health for athletes. “You can’t separate physical performance from mental wellbeing,” she explains. Whether a player is on the court or preparing for a free throw, their mental state plays a huge role in performance.
Rachel highlights the importance of coaches being mindful of their athletes' emotional states during practice and games. By making space for open conversations about mental health and emotional regulation, coaches can lay the groundwork for athletes to perform at their highest level.
Incorporating Mental Skills into Youth Sports Practice
Coaches can integrate mental skills into practice in subtle but powerful ways. One simple method Rachel suggests is to make drills intentionally difficult to succeed at without communication. This sets the stage for a natural debrief session where athletes can reflect on what worked, what didn’t, and how mental clarity can improve their performance. “It’s not just about pointing out mistakes,” Rachel explains. “It’s about teaching athletes how to talk to themselves, how to communicate with teammates, and how to navigate challenges in real-time.”
Another tool Rachel uses is film analysis, where athletes are asked to reflect on what they would do in specific moments: “What were you thinking? How would you feel in this situation?” By involving athletes in these reflective discussions, they learn to engage in positive self-talk and improve their decision-making on the court.
The Importance of Emotion Regulation in Competition
When it comes to competition, Rachel emphasizes that emotional regulation is a key factor in an athlete’s ability to perform under pressure. She shares that having a “regulated nervous system” is essential for staying calm and composed in intense moments. “When we’re in fight or flight mode, our brains become overwhelmed, and we lose the ability to make clear decisions,” she explains. To combat this, Rachel suggests a few techniques that can help young athletes manage stress, including deep breathing exercises, mindfulness, and even journaling.
Rachel offers a powerful analogy: When athletes practice breathing and mindfulness techniques during water breaks or after a tough drill, they are training their bodies and minds to respond calmly in high-pressure situations.
Over time, this practice becomes second nature, allowing athletes to make better decisions when it matters most.
A Simple, Effective Exercise for Coaches
One of Rachel’s favorite exercises to help athletes understand the mind-body connection is a fun twist on Simon Says. In this version, athletes are instructed to do the opposite of what Rachel says (e.g., if she says “stand up,” they sit down). The goal is to show athletes how negative self-talk or mismatched thoughts and behaviors can hinder performance. “When you say ‘don’t miss’ to yourself, you’re creating mental gymnastics that confuse your body. It’s counterproductive,” Rachel explains. This activity is a great tool for helping athletes recognize how their thoughts directly affect their physical actions.
Final Thoughts: The Role of Coaches and Parents in Emotional Development
Rachel’s advice for youth coaches and parents is simple but powerful: to prioritize emotional regulation, self-awareness, and communication. By modeling regulated behavior and integrating mental skills into daily practice, coaches and parents can create a safe environment for young athletes to grow both mentally and emotionally. As Rachel says, “This is about developing resilience, making good decisions, and teaching athletes that their mindset is just as important as their physical technique.”
Where to Find Rachel
Rachel may not be super active on social media, but you can still connect with her through LinkedIn. She’s always happy to share insights, resources, or just chat about the world of sports psychology. As Rachel puts it, “If this conversation moves the needle even just a little bit for someone, then it was worth it.”
Thank you for tuning in, and remember that you can bring mental wellness and emotional regulation into your world of youth sports, simply by modeling it yourself!