Every drill counts twice.

When I say "Every drill counts twice," I mean it. As your coach, I see practice as more than learning how to throw faster or run straighter. Each repetition trains your body and your mind. The first time a drill helps your muscles remember what to do. The second time it helps your heart remember how to handle the times it doesn’t go perfectly. That second part — the part nobody always notices — is what helps you off the field too, when you’re trying to get through a tough test, fix an argument with a friend, or keep going after a bad day.

Short phrases are like tiny drills for your thoughts. They’re easy to say, and they fit in a pocket or on a wristband. Say them before a game or when you’re frustrated at homework. Say them quietly to yourself when you feel nervous. Over time, they become automatic — a mental move you can make without thinking, just like stepping left to fake out a defender. A few examples to carry with you are simple but powerful: "One play at a time," "Mistakes teach," "Breathe and try again," "Small steps, big progress," and "I’ve done hard things before." Use words that feel like your voice. Practice saying them out loud in the mirror. Repeat them after a drill. You’ll notice that repetition builds both skill and confidence.

Here are a handful of quick go-to phrases to keep handy: - One play at a time. Mistakes teach. Breathe and try again. Small steps, big progress. I’ve got this.

When you use these phrases, you’re doing two drills at once. The physical drill makes your hands, feet, or pen move the right way. The mental drill helps your feelings settle, your focus return, and your courage grow. If you miss a shot or stumble over a word, saying "Try again" or "I can learn this" doesn’t magically fix everything, but it helps you move forward instead of getting stuck. That forward movement adds up. Try keeping one phrase on a sticky note, or whispering one before bed. Teach it to a teammate or a sibling. When you hear someone say it back, you’ll be reminded that you’re not alone.

I’m not a doctor or a therapist — I’m a coach who believes in practice for life. The drills we do together on the field and the little phrases you choose for yourself are tools. Use them not to hide how you feel, but to help you keep going while you figure problems out. Every time you practice a skill and a phrase, you’re training your hands and your heart. That’s why I say, with a whistle in my pocket and a smile on my face: every drill really does count twice. Keep practicing. Keep saying your phrases. Keep growing.