As a coach, every season is unique.

The players, challenges, and opportunities come together to create a story.

For my high school volleyball team this year, that story concluded in an incredible fourth consecutive state championship win. It’s still hard to believe, it feels like a dream. Rewatching the game film three times has barely made it sink in!

This season was unlike any of the three before it. The team faced new hurdles, fresh faces, and the weight of a legacy that none of them had built themselves. Here’s a look at how mental training, teamwork, and resilience helped us achieve what felt impossible.

Building a New Foundation

Starting the season as reigning champions for three years in a row came with expectations. But this wasn’t the same team that had lifted the trophy in the past. We had one senior who had been part of all three previous championships. Everyone else? They were either stepping into bigger roles or completely new to varsity.

This wasn’t just a small adjustment – it was a completely new team dynamic. New setters, new hitters, new defensive specialists – it was a clean slate. Yet, they carried the weight of a program known for excellence. No one outside our gym expected us to win it all again, and honestly, I wasn’t sure either. But rather than shy away from the challenge, we embraced it.

We started the season by setting our vision. Each player reflected on their goals, challenges, and what it would take to succeed. This wasn’t about what I wanted for the team, it was about what they wanted for themselves. Through tools like our 3-2-1 Brave Routine – a mix of affirmations, journaling, and visualization – we laid the mental groundwork to face whatever came our way.

The Power of Mental Training

Mental training has been part of our program for six years now. It’s more than just a set of drills, it’s a culture. We begin every practice with mental training, and the players carry those lessons into their games. The skills they learn aren’t just for volleyball – they help them stay present, calm under pressure, and confident in themselves.

One of the most impactful tools we used was the Snapback Routine. When a player makes a mistake, it’s easy to get stuck in that moment, replaying it over and over. The Snapback Routine which is a combination of a deep breath, a reset word, and a physical signal helps athletes come back to the present moment. Mistakes happen, but staying stuck in them? That’s a choice.

Visualization also played a major role in our season. Players created highlight reels in their minds, recalling their best moments on the court and imagining themselves succeeding. Visualization isn’t magic, it’s science. Seeing yourself succeed builds confidence and trains your brain to believe you can do it again. Before our biggest games, we added layers to this visualization: they pictured making mistakes and bouncing back, cheering for their teammates’ wins, and ultimately, lifting the trophy. These images weren’t guarantees, they were reminders of their potential.

Overcoming Setbacks

Every team faces setbacks, and this one was no different. Early in the season, we lost our first match. It was a wake-up call, forcing us to reevaluate and refocus. Losing isn’t fun, but it’s often the best teacher.

Rather than dwell on that loss, the team leaned into their mental training. Each game became an opportunity to grow stronger. Players learned to handle mistakes better, shake off negative thoughts, and play with more consistency. These weren’t overnight changes; they were the result of daily habits and intentional effort.

One of the biggest lessons was learning to trust each other. With so many new players in key roles, there was a natural tendency to doubt. What if she misses this pass? What if I can’t finish this point? Through team-building exercises, candid conversations, and lots of reps in practice, we built the trust necessary to compete at the highest level.

The Championship Match: Nerves and Glory

Fast forward to the state championship. Our opponent was tough, a powerhouse team that had dominated the tournament. Walking into the locker room before the match, the atmosphere was charged. The girls were nervous, but we’d prepared for this.

We started with gratitude. Each player reflected on what this journey meant to them, playing with this team, in this moment. Gratitude helps ground athletes, reminding them why they play and how far they’ve come. Then, we visualized everything: making a great play, bouncing back from mistakes, and finally, winning.

Out on the court, the nerves didn’t disappear, but the players had tools to manage them. Even when we were down two sets to one and facing match point in the fourth, they stayed calm. They used their Snapback Routines, took deep breaths, and stayed focused on the next play.

We fought back to win the fourth set, forcing a decisive fifth. By then, the momentum was ours. The players were fearless, swinging hard and going for every ball. When we won the final point, the joy was indescribable. For me, seeing their growth, their courage, and their resilience was the greatest reward.

Mental Toughness: The Difference Maker

At this level, the margins between winning and losing are razor-thin. Our championship match came down to one point – we scored 102, and our opponents scored 101 across five sets. What made the difference wasn’t just talent or strategy, it was mental toughness.

The players weren’t afraid to make mistakes. They didn’t crumble under pressure. Instead, they trusted their training and played with confidence. This mental toughness didn’t come from a single game or moment, it was built through months of consistent work.

Key Lessons for Coaches, Parents, and Athletes

This season taught both me and my players that success isn’t just about physical skills. It’s about preparing the mind. Here are some lessons that can help any athlete, parent, or coach:

• Start Early. Mental training isn’t a quick fix, it’s a habit. Whether you’re a coach or an athlete, start building these skills at the start of the season. Consistency is key. Similar to how I’ve been working on mental training with my team for six years, it’s become a natural part of our culture. My players expect it, and by the time they’re juniors or seniors, these tools are second nature. Starting early means giving athletes the time and space to grow into these skills, so they’re ready to use them when it matters most.

• Focus on the Process. Outcomes are important, but they’re out of your control. What you can control is your attitude, effort, and mindset. When players focus on these controllables, the results often take care of themselves.

• Reframe Nerves. Nerves aren’t the enemy – they’re a sign that you care. Teach athletes to see nerves as energy and excitement, not something to fear.

• Use Tools for the Tough Moments. Breathwork, reset words, visualization – these tools can help athletes navigate pressure moments. Practice them daily so they become second nature.

• Celebrate Growth. Winning is great, but it’s not the only measure of success. Highlight the moments where players grow, whether it’s overcoming self-doubt, supporting a teammate, or making a big play under pressure.

Final Thoughts

Reflecting on this season, I’m filled with gratitude. Not just for the championship, but for the growth I saw in every player. For the way they fought through challenges, supported each other, and rose to the occasion.

As I told the team before the final match, this moment – the chance to compete, to play with this group of girls – is a gift. And they treated it as such, giving everything they had.

To parents and coaches reading this: mental training works. It doesn’t replace physical skill or hard work, but it adds a crucial layer that can be the difference in the biggest moments. And for athletes? Believe in yourself. You’re capable of more than you know.

Here’s to the next season, the next team, and the next opportunity to grow. Let’s keep raising competitors – on and off the court!

Episode Highlights: 

[00:00] Introduction. A reflection on achieving a historic fourth consecutive state championship, setting the stage for a behind-the-scenes look at the season.

[01:02] Answering Listener Questions. The episode focuses on mental training, practice strategies, and building a cohesive and successful team culture.

[01:52] Player of the Week: Brindley. A standout athlete credited highlight reel visualization as a key tool in helping her team remain undefeated and win their conference championship.

[04:00] Unique Challenges of the Season. The team faced the pressure of defending a three-time championship title with a mostly new lineup and only one returning starter.

[05:36] Mental Training as a Foundation. Mental training has been a consistent part of the program for six years, becoming an ingrained habit for athletes.

[07:33] Vision Setting and Daily Routines. The season began with vision-setting exercises and incorporated daily mental routines like affirmations, journaling, and visualization to build focus and confidence.

[09:33] Snapback Routine. A practical mental reset routine, combining breathwork, a reset word, and a physical signal, helped athletes recover quickly from mistakes and stay in the moment.

[12:00] Mental Training in Action. Mental skills became critical during high-pressure moments in postseason play, helping athletes stay composed and perform under stress.

[13:17] Turning the Season Around. Despite early-season challenges and inconsistencies, the team improved steadily, peaking at just the right time for postseason success.

[18:15] Locker Room Preparation for the Championship. The pre-championship routine emphasized gratitude, visualization, and the grounding “Turkey Dinner” analogy to reduce nerves and enhance focus.

[21:00] Championship Match Highlights. The team displayed resilience, battling through a fourth-set deficit to force a decisive fifth set, ultimately securing the championship.

[25:44] Mental Training’s Role in the Win. Players relied on reset routines, breathing techniques, and visualization, which gave them a clear mental advantage in the match’s critical moments.

[28:03] Practice Planning Strategies. Practice sessions emphasized game-like scenarios, competitiveness, and intentional skill development, creating a foundation for postseason success.

[36:18] Balancing Big Goals with Control. The team stayed focused on controllable elements like mindset, effort, and preparation, balancing ambition with actionable strategies.

[40:01] Celebrating the Process. The season was a testament to growth, as athletes supported one another with mental tools and techniques honed over time.

[44:19] Final Reflections. The season is remembered as one of resilience, teamwork, and the power of mental training, highlighting the lasting impact on players and the program.

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