Coach Sarah Stack

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On a mission to change the way we approach coaching tween and teen female athletes, and to normalize discussions about how nutrition and mindset work influence athletic performance and success in life beyond sports.

09/03/2026

68% of girls who drop out of youth sports say fear of judgment was a primary reason.

When a teen girl steps away from a sport she used to love, the easy assumption is that she simply lost interest or lacked drive. But that statistic reveals a deeper reality about the environments we create around developing female athletes.

Fear of judgment builds quietly when:
1. Mistakes are treated as personal failures rather than neutral training data.
2. The pressure to look composed outweighs the freedom to take competitive risks.
3. Training environments reward perfection instead of long-term development.

Confidence in teen athletes is not an innate trait that girls either have or do not have. It is a coached skill. When we give girls concrete tools (like mistake rituals and reframe mantras) and an environment where effort is safe, resilience naturally follows.

Our girls do not need less challenge. They need coaching standards designed specifically for how they develop, compete, and thrive.

Moms and coaches: What is one practical way you help your athlete reset after a tough practice or mistake on the field?

Mindset is not an innate trait an athlete either has or does not have. It is a skill she can practice and master.When a ...
09/03/2026

Mindset is not an innate trait an athlete either has or does not have. It is a skill she can practice and master.

When a teen girl athlete struggles with game-day pressure or in-game mistakes, vague pep talks and telling her to "toughen up" do not help. She does not need temporary hype. She needs concrete tools she can trust in high-pressure moments.

Here is what 1:1 mindset coaching actually looks like:

1. Understanding her specific world
Every program is built around the individual athlete: her sport, her pressure points, and how she responds to setbacks.

2. Practical, female-specific mental tools
She learns actionable skills including Mistake Rituals, the Performance State Triangle, Success Statements, and how her menstrual cycle influences her mental game.

3. Real-time application
Session by session, we work through what she is facing in practice and competition until her mental resets become second nature.

The goal is simple: giving your daughter the tools to reset, refocus, and trust herself on and off the field.

Her talent already exists. We build the mindset to match it.

Comment MINDSET below and I will send you the 1:1 program details.

08/25/2026

What is mindset coaching, and why should we teach it to youth athletes instead of waiting until college?

Mindset coaching is simply helping athletes understand how their brains work so they do not default to the worst possible scenario when pressure hits.

Instead of leaving confidence up to chance, I give teen girl athletes tangible, practical tools they can use on and off the field:

1. Reframe Mantras: Simple phrases to interrupt doom-and-gloom thinking and redirect focus.
2. Mistake Rituals: A quick, physical or mental reset to move past errors (because mistakes happen, and that is okay).
3. Breathwork: Practical breathing techniques to either calm game-day nerves or bring energy up before competition.

Professional and collegiate athletes have used mental performance training for years. Developing female athletes deserve access to the exact same support. Mindset is a trainable skill, not something reserved for the pros.

What is one mental skill you wish you had learned earlier in sports?

For teen girl athletes, drinking water throughout the school day is what actually keeps their bodies cool, energized, an...
08/14/2026

For teen girl athletes, drinking water throughout the school day is what actually keeps their bodies cool, energized, and ready to perform by the time they hit the gym or the field. Waiting until they're sweating to start hydrating is too late.

Fuel for performance means treating water as a non-negotiable part of her daily routine, not just a sideline accessory.

Moms, a simple habit to build this week: make sure she’s packing a full water bottle in her school backpack, not just her gym bag. Small changes create long-term development. 💧

To the athlete crying in the car after practice (or the mom about to share this with her):The standard in youth sports r...
08/13/2026

To the athlete crying in the car after practice (or the mom about to share this with her):

The standard in youth sports right now tells you that if you aren't grinding 24/7, you're falling behind. That resting is weak. That every mistake is a failure.

Here's what most people miss: recovery isn't a reward for working hard. It's a mandatory part of your training.

You are allowed to rest.
You are allowed to have a bad practice.
You are allowed to not be perfect.
You are allowed to eat, sleep, recover, laugh, and have a life outside your sport, and still be deeply committed to becoming the athlete you want to be.

Confidence isn't about never making mistakes. It's a skill you build by learning how to bounce back from them.

You don't have to break yourself to become better. You need a system that actually supports you as a female athlete.

08/10/2026

It's not always the obvious stuff. It's the daily patterns nobody's talking to her about.

Here's what most people miss with teen girl athletes:

1. Chronic under fueling. She's burning more than she's taking in and her body is paying for it in performance, mood, and recovery.

2. Hormones and her cycle going unaddressed. Her energy, strength, and focus shift throughout the month. If her training and nutrition aren't accounting for that, she's working against herself.

3. Ignoring her body's signals. Fatigue, hunger, pain. Her body is communicating but if no one's taught her to listen, she'll push through until something breaks down.

4. Untrained mindset. Self-doubt, negative self-talk, fear of failure, these aren't personality traits. They're coachable skills that most programs skip entirely.

The problem isn't her effort. It's that she's never had a system built specifically for her.

That's exactly what I work on in 1:1 mindset and nutrition coaching, helping teen girl athletes understand their bodies, fuel for performance, and build the mental skills to compete with confidence.

Which of these four is showing up most for your athlete right now?

Here's what most people miss about youth sports: we've normalized playing through pain.When a teen girl athlete says som...
08/06/2026

Here's what most people miss about youth sports: we've normalized playing through pain.

When a teen girl athlete says something hurts, it’s not a lack of mental toughness. It’s a signal.

Too often, girls are coached with an outdated mentality that tells them to just tough it out.
But pushing through persistent pain usually leads to one thing: burnout or injury.

Better isn't harder. Recovery is training. If we want our daughters to thrive in their sport long-term, we have to teach them to listen to discomfort early before it becomes an injury that sidelines them for the season.



I get asked this question all the time:"What exactly do you do as a coach for teen girl athletes?"Here's what most peopl...
07/30/2026

I get asked this question all the time:

"What exactly do you do as a coach for teen girl athletes?"

Here's what most people don't realize: female athletes aren't just smaller male athletes.

They need coaching that's designed for their physiology, their mindset, and their stage of development.

When a family comes to me, we don't jump straight into training. I start by getting to know the athlete, her goals, personality, challenges, sport, and where she needs the most support.

From there, we determine the best path forward.
That might include
-1:1 mindset coaching
-1:1 nutrition coaching
-strength and conditioning
-team training

Because every athlete is different, every coaching plan should be too. My job is to meet her where she is and give her the tools to become the athlete and the young woman she's capable of becoming.

Your daughter deserves coaching that sees her as a whole person, not just an athlete.

If you're navigating club sports, school athletics, or the demands of high-level competition with your athlete, send me a DM. I'd love to talk about how we can support her.

07/16/2026

"Push through it."

It’s a phrase we hear constantly in youth sports. But for teen girl athletes, this outdated mindset often leads straight to burnout and injury.

Female athletes are not smaller male athletes. Their bodies are developing, their physiology is unique, and their training needs to reflect that. When we tell a young athlete to ignore her body's signals and just "push through," we aren't building mental toughness. We're teaching her to disconnect from the very cues that keep her healthy and performing at her best.

Better isn't always harder. Sometimes, better is knowing when to rest. Recovery is training.

Let's change the standard. Start teaching her to listen to her body, so she can stay in the sport she loves for the long haul.

Coach her as a girl.

I spent years coaching, and I kept seeing the same pattern.Preventable injuries. Nagging back pain. Rolled ankles. Burno...
07/09/2026

I spent years coaching, and I kept seeing the same pattern.

Preventable injuries.
Nagging back pain.
Rolled ankles.
Burnout.

No one had taught them how to move well, train intentionally, and build a strong foundation. That’s when I knew it was my mission to make training better for teen girl athletes.

My goal isn’t just to help girls become stronger athletes. It’s to help them build confidence, stay healthy, and develop movement patterns that serve them for years to come.

teen girl athletes, youth strength training, injury prevention, athletic development, sports performance

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New Orleans, LA

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