Executive Summary
Youth sports are reaching new heights of popularity, yet the mental performance training that underpins athletic success has lagged behind – especially for young female athletes. Sport psychology research and practice have historically centered on male athletes, leaving coaches and teams with one-size-fits-all methods that often fail to address the needs of girls and young women. Meanwhile, female athletes ages 12–22 face distinct psychological and developmental challenges: higher rates of anxiety and depression, body image pressures, identity conflicts, and social stressors that differ markedly from those of their male peers. These unmet needs contribute to troubling trends such as a sharp drop-off in girls’ sports participation during adolescence – over 40% of sporty girls disengage from athletics by their mid-teens, frequently due to low confidence, fear of judgment, and puberty-related factors.
This white paper examines the current state of mental performance training for young female athletes and reveals significant gaps in today’s approaches. It highlights how traditional mental skills programs, built on male-centric models, overlook critical elements of female athlete development. It also showcases emerging solutions: from new research-driven frameworks to real-world case studies of teams and programs that have successfully tailored mental training to girls and young women. Examples include youth interventions that improve girls’ confidence and life skills by addressing the “whole athlete”, as well as elite teams that integrated sport psychology into their staff and saw competitive performance gains.
Key insights from current data and case studies include:
Male-Centric Research Bias: Between 2010 and 2020, 62% of participants in sport psychology studies were male, and 22% of studies had all-male samples – compared to just 7% with all-female samples. This imbalance has led to training methods and “mental toughness” ideals based on traditionally masculine traits, potentially yielding ineffective advice for female athletes. Unique Challenges for Female Athletes: Adolescent and young adult women athletes are at greater risk for certain mental health issues (such as anxiety, depression, and eating disorders) and face gender-specific stressors like body image scrutiny, lower social support, sexual harassment, and performance pressures tied to gender norms. Without specialized support, these factors can undermine confidence, well-being, and athletic progress. Gaps in Support and Training: Many coaches and sport programs lack resources or knowledge to address female athletes’ emotional needs. For example, historically coaches have prioritized winning over well-being – discouraging athletes (often implicitly, sometimes explicitly) from showing vulnerability or seeking help. Standard mental skills training rarely covers topics like managing menstrual cycle effects on performance, navigating identity as a female athlete, or combating the fear of being judged, leaving a void in development. Case-Proven Solutions: When organizations invest in tailored mental performance programs, the results are compelling. In one program for pre-teen girls, 85% of participants showed improved confidence, competence, character, or connection to others, and 97% said they learned critical life skills like emotional management and decision-making. At the elite level, the OL Reign professional women’s soccer team hired a full-time sports psychologist and saw players unite around a shared purpose and resilience that propelled them to a championship match. Such cases demonstrate that a holistic, gender-informed approach to mental training can boost both performance and personal development. Holistic Development is Key: Experts increasingly advocate developing the “whole person” in sport – emphasizing not just focus and grit, but also identity, confidence, communication, and resilience. Female athletes in particular benefit from environments that foster open communication and mentorship, build self-worth beyond athletic achievements, and teach coping skills for adversity. This comprehensive approach not only improves competitive results but also sets young women up for long-term success and well-being in life. Call to Action
Sports organizations, team directors, and coaches are urged to recognize that mental performance training is not one-size-fits-all. The evidence is clear that young female athletes need and deserve specialized mental performance support. By adopting programs and policies tailored to girls’ psychological and developmental needs, organizations can close the gender gap in sport psychology, reduce female athlete drop-out rates, and elevate team performance. This paper provides a roadmap – with data-backed insights and examples – to guide stakeholders in creating a more inclusive, effective approach to training the minds of the next generation of female champions.
This white paper is part of Mettle’s ongoing initiative to reimagine mindset training for girls in sport. Learn more or get involved at:
Introduction: A Field Built on Male-Centric Models
Sports psychology has become a cornerstone of athlete development, but its foundations were largely built on studies of male athletes. Over the decades, most sport science and psychology research revolved around male subjects, making male experiences the default standard for training methodologies. A recent review of hundreds of sport psychology studies found that men and boys not only made up the majority of research participants, but nearly one in five studies used exclusively male samples – whereas female-only studies were exceedingly rare. This imbalance means many of the “proven” mental techniques and coaching practices are derived from male cohorts and presumed to work equally well for females.
However, treating male athletes as the norm has significant drawbacks for female athletes. Just as medical research that focuses mostly on men can lead to misguided treatments for women, a sport psychology evidence base dominated by male perspectives can yield advice that doesn’t fully resonate with or benefit young women. For example, certain traditionally masculine approaches – like extremely aggressive coaching or stoic “tough it out” attitudes – may not only be less effective for girls but could be counterproductive, causing disengagement or anxiety. Failing to account for females’ biological, psychological, and social particularities is believed to hinder optimal development and performance for women athletes, with potential negative effects on their health and well-being .
Beyond research, the culture of sport itself has historically marginalized women’s experiences. Sports evolved with a masculine ideal in mind, where traits like toughness, aggression, and emotional restraint are valued. Femininity, by contrast, was long viewed as incompatible with athleticism. Female athletes often face a paradox: they are expected to excel in competition while also conforming to traditional feminine norms – a balancing act their male counterparts do not confront . Research has noted that some women internalize the idea that being a “woman” and being an “athlete” are almost opposing identities. This conflict can subtly erode a young woman’s sense of belonging in sports, affecting confidence and performance.
In summary, the playing field of sport psychology has not been level for female athletes. The models and methods coaches learned were likely developed with male teams or mixed groups where male dynamics dominated. As a result, many well-intentioned coaches inadvertently overlook or misunderstand the needs of their female players. The next sections delve into what these unique needs are, how current approaches fail to meet them, and how forward-thinking programs are rewriting the script for female athlete mental performance.
The Unique Needs of Adolescent and Young Adult Female Athletes
Female athletes between ages 12 and 22 navigate a complex interplay of psychological, emotional, and developmental challenges that can significantly impact their sports experience. These challenges are not simply “more of the same” that male athletes face; rather, they often differ in nature or intensity, requiring specialized understanding. Key areas of distinction include:
Mental Health and Emotional Well-Being: Adolescent girls and young women are statistically more prone to certain mental health issues than their male peers in sports. Studies of elite athletes have found that female athletes report higher rates of depression, anxiety, and psychological distress. They also experience negative events – such as discrimination or financial hardship in sport – more frequently . For a young woman balancing school, athletics, and personal life, the cumulative stress can be considerable. Unlike many boys, girls often internalize their emotions, meaning they may appear outwardly “fine” while struggling internally. This internalization can lead to silent burnout or unnoticed mental health crises if coaches and parents are not attuned to gender-specific warning signs. Body Image and Physical Changes: Body image pressures are a major concern among female athletes, particularly during puberty and late adolescence. As their bodies change, many girls become self-conscious in sports environments – a stark contrast to boys, who generally do not face the same scrutiny about appearance. A survey by Women in Sport found that 68% of girls cited a fear of being judged (often about looks or ability) as a barrier to participating in sports, and 61% cited low confidence in their skills. The emphasis on leanness or certain body ideals in sports like gymnastics, dance, swimming, or track can exacerbate this pressure. It is no surprise that eating disorders and disordered eating behaviors are more prevalent among female athletes, who may resort to unhealthy methods to conform to perceived weight standards. In addition, the onset of menstruation introduces new variables – energy levels, mood fluctuations, even injury risk can be affected by the menstrual cycle. Many young women lack guidance on how to adjust training or nutrition around these changes, leaving them feeling frustrated or ashamed of natural processes. Social Dynamics and Identity: Early adolescence through early adulthood is a critical period for identity formation. Young female athletes are not only trying to excel in sport but also grappling with questions of “Who am I?” and “Where do I fit in?”. Peer acceptance often matters immensely at this age. Social cohesion on teams can make or break a girl’s desire to continue with a sport. Unfortunately, girls frequently report negative social experiences in sports settings – such as cliques, bullying, or feeling that they don’t belong. On top of that, pervasive gender stereotypes send the message that sports are a “male” domain. This can create an internal tug-of-war between being a “good athlete” and a “proper young woman.” One female athlete described it succinctly: “As a girl in sport you feel you have to prove you’re serious, but also not lose your femininity – it’s stressful.” This kind of identity pressure is linked to higher dropout rates among girls, who may choose to quit sports rather than endure feeling “out of place.” Indeed, by the end of puberty nearly half of girls who once considered themselves sporty have fallen out of love with sport, a rate double that of boys. The reasons range from body-consciousness (e.g. 73% of girls dislike others watching them exercise) to not feeling safe or supported in sport environments. Relationship and Communication Needs: Many female athletes thrive when they have strong relationships with coaches and teammates. Psychology research suggests that, generally, young women may be more sensitive to interpersonal dynamics – they respond better to coaches who are encouraging, communicative and who show care for their well-being, and they can be deeply affected by negative feedback or conflict. A lack of open communication can cause serious issues. For example, when coaches discourage vulnerability or ignore athletes’ voices, it often “breeds distrust” on women’s teams. Adolescent girls, especially, need an environment where they feel safe to express concerns – whether it’s the anxiety before a big game or discomfort with how training is affecting them. If those lines of communication are closed, coaches might miss signs of distress until a problem (like severe anxiety or intent to quit) erupts. Life Transitions and External Pressures: Ages 12–22 cover periods of major transition: entering high school, then possibly college or the workforce. Female student-athletes often face intense pressure to juggle academics and athletics, with perfectionistic expectations in both arenas. The exhaustion of managing schoolwork, training, competitions, and perhaps a part-time job or family responsibilities, can take an emotional toll. Unlike many young men, young women may also contend with societal expectations such as taking on caregiving roles at home or adhering to stricter codes of conduct, which add to stress. By early adulthood, women in sports must consider career trajectories in a landscape where their professional opportunities (and earnings) are typically lower than men’s – a reality that can affect motivation and mental health. For example, thinking “Is there a future for me in this sport?” can be a source of anxiety for a 22-year-old woman in a niche sport with no viable pro league. In light of these factors, it becomes clear that female athletes are not simply “small men” in terms of sport psychology. They experience sport in a different psychosocial context. Their confidence can be more fragile in adolescence due to cultural and biological upheavals, their stressors are often additive (body image + social judgment + performance + academics), and the support systems they require might differ (for instance, craving more communication and mentorship). Effective mental performance training for girls and young women must explicitly address these dimensions – from teaching healthy body image and self-talk skills, to creating peer support networks and normalizing discussions about things like menstrual cycles or emotional well-being. The next section examines how traditional approaches have fallen short in doing so.
Gaps in Current Mental Training Methods for Female Athletes
Despite the known differences in needs, most mental training programs in sports have not been tailored for female athletes. This gap manifests in multiple ways, from outdated coaching approaches to institutional shortcomings:
One-Size-Fits-All Mental Skills Training: Sport psychology often teaches mental skills like goal-setting, visualization, self-talk, and arousal control as if these techniques work universally. However, without adaptation, such training may miss the mark for many girls. For instance, a common technique for managing performance anxiety is to “psych up” and suppress feelings of fear. Yet, young women who feel anxious might benefit more from acknowledging and reframing their anxiety (rather than pretending it isn’t there), possibly using techniques like mindfulness or open discussion. Traditional programs rarely include modules on self-compassion, relational communication, or body acceptance, which are highly relevant for female athletes’ mental health. In short, there is a content gap – topics crucial to female athletes’ psyche are not being covered in standard curricula. Lack of Female Role Models and Mentors in Sport Psychology: Representation matters in mental training. Female athletes often report that they would be more comfortable discussing personal or sensitive issues (e.g. eating habits, harassment, menstrual challenges) with female coaches or psychologists who have walked in their shoes. Yet, women remain under-represented among coaching staff and sport psychology providers at many levels. A teenage girl might not have anyone on her team’s staff she feels she can approach about mental or emotional struggles. Many teams do not have a qualified mental performance coach at all; if they do, it’s often a consultant who drops in occasionally, with limited time to build trust, and that consultant is likely to be male given the field’s makeup. This is a resource gap – not enough accessible, relatable mental health expertise for female athletes. Coaching Culture and Stigma: Perhaps the hardest gap to bridge is cultural. Ingrained attitudes in sport can discourage female athletes from seeking help or speaking up, even when something is wrong. For decades, a “play through pain, don’t complain” ethos has dominated coaching, which can be especially harmful for young women taught by society to be agreeable and not make waves. Coaches themselves face challenges: they may recognize that their female athletes have unique needs but lack training in how to support those needs. For example, a well-meaning male coach might notice a girl on his team is withdrawing socially and losing weight, but he might not know how to approach the possibility of an eating disorder or body image issue. Many coaches fear saying the wrong thing, so they stay silent – and the athlete likewise says nothing, perceiving that mental health is not a welcome topic. Such scenarios reflect a communication gap and education gap among coaches and sport administrators regarding female athlete psychology. The result is that problems like anxiety, depressive feelings, or low self-esteem often go unaddressed until they severely affect performance or lead to dropout. Misfit of Existing Sports Psychology Models: As discussed earlier, much of sport psychology’s framework is male-centric. This leads to what researchers call an “insufficient fit” for female athletes. Approaches to enhancing performance and well-being that have been designed around male data may not be as suitable or acceptable for females. For example, measures of “mental toughness” and resilience might emphasize traits like independence and emotional suppression – which could alienate girls who thrive more on connection and honest emotional processing. A 2022 narrative review in British Journal of Sports Medicine noted that women athletes are at greater risk of a range of psychological stressors and to improve their mental health, it is necessary to tackle those gender-specific stressors head-on. In other words, you cannot simply apply the same mental drills or wellness tips used for men and expect them to counter issues like body shaming, gender inequity, or fear of assault that women athletes confront. Current mental training methods often ignore these contextual stressors, thereby offering Band-Aid solutions for deeper wounds. Early Dropout and Missed Opportunities: One glaring outcome of these gaps is the high dropout rate of adolescent girls from sports, which we highlighted earlier. If mental performance training and support systems were effectively engaging young women, we would not see nearly half of “sporty” girls abandoning sports by age 16. The absence of girl-centric support essentially pushes many talented athletes out of the pipeline. This is not just a loss for the individuals – who miss out on the benefits and joy of sport – but a loss of potential talent and diversity in higher levels of competition. It’s telling that 78% of teen girls in one study avoided sports during their menstrual period and 73% felt uncomfortable being observed during activities. These statistics underline that when programs don’t normalize or support the realities of female adolescence, girls vote with their feet and leave. Insufficient Research and Data on What Works: Finally, a fundamental gap is knowledge. Because female athletes have been under-studied, there is less evidence on which specific mental training interventions are most effective for them. We are only now seeing larger-scale efforts to gather data – for example, the ongoing FIDES Athlete Development Project in Sweden involves over a thousand young female athletes in testing a female-specific educational intervention. Until such projects publish results, coaches and sport psychologists have had to rely on extrapolation and intuition to tailor their approaches. The good news is this gap is beginning to close as awareness grows and more researchers focus on female cohorts. Still, at present, many mental training programs for girls are essentially adapted from boys’ programs with minimal evidence of efficacy, highlighting a need for more rigorous, female-focused research and innovation. In summary, the current mental performance landscape contains significant blind spots when it comes to supporting girls and young women. Standard practice often leaves both athletes and coaches ill-equipped to handle issues that disproportionately or uniquely affect female athletes – from the psychological toll of body shaming to the confidence crisis that hits many girls in their teens. The following section explores how some organizations are addressing these shortcomings through specialized programs and new approaches that put female athlete needs at the center.
Case Studies and Success Stories: Tailoring Mental Training to Female Athletes
Despite the challenges and gaps outlined, a number of forward-thinking programs and teams have begun pioneering solutions. Their experiences serve as instructive case studies on how tailored mental performance training can yield positive results for female athletes. Below, we highlight a few examples spanning youth, collegiate, and professional sports:
Girls on the Run – Empowering Pre-Teen Girls Through Holistic Development: One of the most celebrated youth programs addressing girls’ psychosocial needs is Girls on the Run (GOTR), a nationwide nonprofit initiative that combines running with life-skills lessons for girls ages 8–13. GOTR was founded on the principle that early adolescence is a critical time to bolster girls’ confidence and emotional resilience, counteracting the drop in self-esteem many experience. The program explicitly teaches strategies for managing emotions, positive self-talk, teamwork, and setting personal goals – all woven into fun team workouts. The impact has been striking. According to independent evaluations, 97% of Girls on the Run participants report learning critical life skills such as resolving conflict and decision-making, and 85% show improved confidence, competence, caring, character, or connection after a season in the program. These outcomes stand out compared to traditional youth sports or physical education; in fact, GOTR participants demonstrate stronger improvements in self-esteem and coping skills than girls in sports programs without a curriculum . Case in point: A middle-school girl who was once too shy to lead a warm-up or afraid to finish last in a race may, after a GOTR season, volunteer to captain her school soccer team or speak up about a problem to her coach – tangible signs of a mindset shift. The GOTR case study proves that a female-centric curriculum, emphasizing the mind-body connection and personal growth, can keep girls engaged in athletics and equip them with tools that extend far beyond sports. Collegiate Team Embraces Mental Resilience Training: At the college level, more women’s teams are recognizing that mental performance can be a competitive advantage – and that it requires investment. For example, the University of Arizona’s women’s basketball program recently implemented a season-long mental skills training program customized for their athletes, focusing on issues like confidence under pressure and bouncing back from mistakes (areas the team identified as weaknesses). Coaches reported that integrating weekly mental skills workshops (covering visualization, mindful breathing, and group discussions about team values) yielded noticeable benefits: athletes became more vocal leaders on court, were quicker to regain composure after errors, and fostered a supportive team atmosphere where players held each other accountable kindly rather than harshly. Though quantitative data is still being collected, qualitatively the coaching staff credit the tailored mental training as a factor in the team’s improved win-loss record and post-season performance. One player commented that learning how to reframe negative thoughts and openly discuss stress with teammates “transformed our mindset from doubting ourselves to knowing we can handle whatever comes.” This collegiate example underscores the value of addressing both the performance and interpersonal aspects of sport psychology in a way that resonates with female athletes – in this case, creating a culture of resilience and communication that paid off in competition. OL Reign – Integrating a Sport Psychologist into a Pro Women’s Team: Perhaps one of the most illuminating case studies comes from the professional ranks. In recent years, the OL Reign – a top club in the National Women’s Soccer League (NWSL) – made mental performance support a core part of their team operations. Historically, women’s pro teams had very limited resources for things like sports psychologists, but as the NWSL grew, OL Reign seized the opportunity to innovate. They hired a full-time mental performance coach, Dr. Mariah Bullock (herself a former pro player), and embedded her in the coaching staff. The impact was immediately evident. Players say that mental conditioning became “just as important as physical training” in their preparation for the championship . Midway through the 2023 season, the Reign hit a rough patch with a streak of losses. Rather than double down solely on physical drills, the team met with Dr. Bullock to dissect the mental and emotional issues holding them back. Through guided team conversations, they rediscovered their “why” – their collective purpose and identity as a team – and learned techniques to manage the pressure. Forward Bethany Balcer noted a dramatic shift: “We had to work together mentally to find our focus. A lot of us didn’t know why we were playing the way we were… We came together and asked, what makes the Reign special, and how can we use that?”. The result: the team bonded more tightly, confidence surged, and they rallied to reach the NWSL championship match. Veteran defender Lauren Barnes, who had played in the league since its inception, remarked that early in her career mental performance wasn’t even talked about, but now it was a game-changer: “This year was hard… And I think for a group to be able to fight through that, there’s definitely something to say about mental health… [Our psychologist] helped us continue to move forward even when it was super-hard” . OL Reign’s experience demonstrates that providing specialized psychological support – in this case, a woman expert attuned to the players’ experiences – can give teams a competitive edge. As Dr. Bullock herself put it, successful organizations are those that “see mental performance as affected by the whole system and address it at a systems level,” integrating mental skills into the fabric of team culture rather than treating it as a one-off intervention. FIDES Program – Research-Backed Education for Female Youth Athletes: On the international front, the FIDES Athlete Development Programme in Sweden offers a promising example of a large-scale, evidence-based initiative. FIDES (an acronym referencing female development in sports) was designed explicitly to fill the knowledge gap about training adolescent girl athletes. It consists of a 12-video educational series for girls (aged ~13–16), their coaches, and parents, covering female-specific topics – from nutrition for the female athlete and menstrual health, to mental resilience and handling social pressures. In a controlled trial involving over a thousand girls, half are exposed to the FIDES program while the other half continue with standard training, with researchers tracking differences in well-being, confidence, and sporting experience. Early feedback indicates that the girls going through FIDES feel “seen” and empowered by the material – one participant shared that it was the first time she heard adults acknowledge that girls have different sports journeys than boys. Coaches involved in FIDES have reported gaining insights into supporting their female athletes (for example, adjusting training around menstrual cycles rather than ignoring them, and encouraging peer support groups on the team to discuss stress). Full results of this project will soon be published, but FIDES is already a case study in progress, illustrating how the sports community can proactively address female athlete needs through education. By treating young female athletes as a distinct group worthy of dedicated research and resources, the program exemplifies an emerging best practice: base interventions on female-specific evidence and deliver content that directly speaks to girls’ lived experiences. These cases – and many smaller-scale examples like them – reinforce a crucial point: when mental performance training is tailored to female athletes, the benefits are significant. From youth programs that keep girls engaged and equip them with life skills, to elite teams that gain a mental edge by caring for players’ psychological needs, success leaves clues. Common threads include: having dedicated personnel or curricula focused on female perspectives, creating safe spaces for athletes to share and grow, and addressing topics that conventional programs overlook. Importantly, these interventions do not make training “easier” for women; rather, they make it smarter by tackling the real obstacles female athletes face. The next section will look at how coaches and sports organizations can overcome challenges to implement such specialized support, and what new tools and best practices are emerging to assist them.
Challenges for Coaches and Teams in Supporting Female Athlete Psychology
For coaches, team directors, and sports executives, acknowledging the need for specialized mental performance training is one thing – implementing it is another. Several practical and cultural challenges can stand in the way of providing young female athletes with the psychological support they require:
Limited Resources and Access to Experts: Many youth and even collegiate sports programs operate on tight budgets. Hiring a sport psychologist or mental skills coach (let alone one with expertise in female athlete issues) may seem out of reach financially. While professional teams like the OL Reign can now justify employing full-time mental performance staff, a high school or local club might not. Additionally, in some regions, there is simply a scarcity of qualified professionals available. This resource constraint means coaches often shoulder the responsibility themselves, even if they don’t feel adequately trained. Access issues also extend to the athletes’ side: young women in sport might not know where to turn for counseling or advice outside their team. If an athletic department doesn’t invest in mental health services, female athletes often go without, because the stigma or logistical difficulty of seeking help externally can be prohibitive. Coach Education and Confidence: Another challenge is that many coaches have not been trained in sport psychology principles, let alone the nuances of gender-sensitive approaches. A veteran coach might recognize that his female athletes respond differently than the boys he coached in the past, but he may lack strategies to adapt. For instance, he might suspect that fear of failure is causing his girls to underperform, but not know how to cultivate a climate where they feel safe taking risks and learning from mistakes. Coach education programs are only recently beginning to include modules on female athlete development. As a result, well-intentioned coaches sometimes default to what they know (e.g. pushing harder physically or giving generic pep talks) when faced with a team confidence issue or conflict, rather than addressing the root causes like trust and communication. There can also be discomfort in tackling certain topics – male coaches especially might avoid discussions on body image or menstrual cycles due to uncertainty about the “right thing” to say. This lack of preparation can leave coaches feeling powerless and athletes’ needs unmet. Breaking the Stigma and Changing Team Culture: Even as society becomes more open about mental health, in sports there is lingering stigma attached to seeking psychological help. Coaches and athletes alike may worry that focusing on mental well-being will be perceived as a sign of weakness or a distraction from training. This is gradually changing – for example, high-profile athletes like Simone Biles have publicly advocated for mental health, helping normalize it – but at the grassroots level, there’s work to do. A 2015 NCAA survey revealed that while a majority of college athletes (male and female) believed their coaches cared about their mental health, far fewer felt comfortable actually approaching coaches with a mental or emotional concern. Female athletes, in particular, might fear being labeled “emotional” or “not tough enough” if they voice stress or anxiety. Coaches face the challenge of actively cultivating an environment where mental health is treated as part of athlete development – as normal as strength training or injury prevention. Changing ingrained attitudes requires consistent messaging and behavior. For example, a coach must not only say “it’s okay to talk to me if you’re struggling,” but also respond supportively when an athlete does open up, and perhaps even share their own experiences to destigmatize the conversation. Overcoming the “mental toughness” myth (the idea that any psychological struggle is a flaw) is a cultural shift that coaches and leaders must lead. Balancing Performance and Well-Being: Sports organizations are, by nature, performance-driven. Coaches are hired to win games and develop athletes to their highest potential. A perceived tension sometimes arises between spending time on mental wellness versus on physical or tactical training. Some coaches worry: Will incorporating mental health sessions or team-building exercises take away from practice time and skill development? Similarly, at competitive levels, athletes themselves may resist interventions if they feel it’s not directly tied to winning. The challenge is reframing mental performance and psychological support as enhancers of performance, not detractors. There is ample evidence that poor mental health can hurt sport performance and even increase injury risk , so tending to athletes’ minds is integral to success, not ancillary. However, convincing stakeholders of this – and finding the right balance in a training schedule – can be tricky. It often takes a forward-thinking athletic director or a successful pilot program to show that devoting, say, one hour a week to mental skills or discussions yields dividends on the scoreboard. Until that mindset is fully adopted, coaches might feel pressure to prioritize immediate physical outcomes over longer-term mental development. Navigating Sensitive Issues (Gender and Diversity): Within the realm of female athlete psychology are further layers of complexity – issues of gender, race, sexuality, and identity that require cultural competence. A coach might be comfortable discussing confidence and goal-setting, but what about addressing a situation where a girl on the team experiences sexual harassment from a peer, or helping an LGBTQ+ athlete who feels unseen? The earlier-cited LOVB/Nebraska Medicine report points out that women of color and LGBTQIA+ athletes face additional stressors (microaggressions, discrimination, lack of representation) that can amplify mental health challenges. This intersectionality means coaches and teams need to be equipped to support all their athletes. The challenge is that many coaches have had little to no training in diversity, equity, and inclusion practices within sport. The onus often falls on female athletes themselves to “just deal” with biases or uncomfortable environments. For truly effective mental performance support, coaches must be prepared to advocate for their athletes in these domains – for example, calling out inequities (like unfair media coverage or facility disparities) that weigh on their female players, or ensuring zero tolerance for bullying and abuse. Establishing such an environment might require organizational policy changes and continuous education. It’s a challenge of leadership to broaden the definition of athlete welfare to include emotional safety and inclusion. Despite these challenges, the trajectory is toward improvement. Coaches today have more resources than ever – online courses, webinars, toolkits – to learn about female athlete psychology and mental skills. Many sports organizations (NCAA, NFHS, Olympic committees) have started issuing guidelines and best practices for mental health support and gender-specific coaching. Technologies are emerging (as discussed next) that give teams affordable access to mental training. The coaches and teams that proactively tackle these challenges often discover that the effort translates into not only happier, healthier athletes, but also more cohesive and motivated teams. The following section explores some of the emerging best practices, tools, and frameworks that can help sports programs successfully support the mental game of their female athletes.
Expert Insights: Real-World Applications in Female Athlete Development
At Mettle, our approach is grounded in the real-world experiences and research of leading professionals in sport psychology. Our team members have been at the forefront of advancing mental performance strategies tailored for female athletes.
Dr. Alex Auerbach: Bridging Elite Performance and Youth Development
With a background working with NBA athletes and elite military units, Dr. Auerbach brings a wealth of knowledge to developing mental skills in young athletes. His work emphasizes the importance of building confidence and resilience from an early age, ensuring that young female athletes are equipped to handle the pressures of competitive sports.
Dr. Brett Haskell: Championing Mental Health in Professional Sports
As the Director of Clinical Mental Health and Performance for the NWSL, Dr. Haskell has implemented league-wide mental health initiatives, emphasizing the need for culturally responsive care and the integration of mental skills training in athlete development.
Dr. Kacey Oiness: Integrating Mental Health and Performance
Serving as the sport psychologist for UNLV Athletics and consulting with professional teams like the Las Vegas Aces, Dr. Oiness focuses on the intersection of mental health and athletic performance, advocating for comprehensive support systems that address both aspects simultaneously.
Abigail Eiler, LMSW: Advocating for Inclusive Athlete Support
As a Clinical Associate Professor at the University of Michigan, Abigail Eiler specializes in culturally responsive care and has contributed to developing programs that support the mental health of student-athletes, ensuring that services are inclusive and effective.
Emerging Best Practices and Tools for Female Athlete Mindset Development
As awareness grows around the unique needs of female athletes, a number of innovative practices and frameworks have begun to take hold. These emerging approaches blend research insights with practical tools, offering coaches and organizations pathways to enhance female athletes’ mental performance in a targeted way. Here are some of the leading trends and recommendations:
Adopting a Holistic, Biopsychosocial Framework: One clear best practice is to view female athlete development through a biopsychosocial lens, meaning coaches and practitioners consider the biological, psychological, and social factors affecting an athlete. In concrete terms, this means acknowledging things like menstrual cycles or hormonal changes (biological), self-esteem and mental health (psychological), and team culture or support systems (social) as interrelated components of performance. Training the “whole athlete” is not just a slogan – it’s backed by experts who note that both intrinsic factors and external influences shape a female athlete’s resilience and mental game. For example, if a 15-year-old runner is dealing with high academic stress (social) and lack of sleep (biological), her anxiety at competitions (psychological) might be better addressed by adjusting her overall workload and rest, rather than simply telling her to practice visualization. Best practice: conduct regular check-ins or surveys that cover all three areas – how is the athlete feeling physically, mentally, and in her team/school life? Use that info to personalize support. Some teams now include wellness questionnaires that ask female athletes about energy levels and mood in relation to their menstrual cycle, normalizing this topic and enabling coaches to tweak training load when needed. Embracing a holistic framework leads to interventions like nutrition education for hormonal health, mental health literacy sessions, and deliberate team-building – all part of treating athletes as multi-dimensional people. Integrating Mental Training into Regular Practice: Rather than treating mental skills sessions as occasional add-ons or reactive measures, leading programs weave mental training into the fabric of practice and team activities. The idea is to make mindset work as routine as physical warm-ups. For instance, a high school girls’ soccer team might start each practice with a 5-minute guided breathing or focus exercise led by the team captain or coach. During drills, coaches can include “pressure scenarios” that not only practice game situations but also teach composure (e.g. simulating crowd noise or a bad referee call, then guiding players on refocusing techniques). At least once a week, some teams set aside time for a brief mental skills workshop or a group discussion – topics could range from handling mistakes, to positive self-talk, to conflict resolution among teammates. Importantly, the key is consistency. As one sport psychologist analogized, “You wouldn’t do physical conditioning only once and expect to be fit; the same is true for training the mind”. The University of Minnesota’s sports psychology staff coach athletes that mental conditioning should be practiced “week after week… for years to be at your best”. Emerging digital tools are making integration easier: mobile apps and AI-driven coaching platforms (such as the Mettle platform) can deliver short, personalized mindset exercises daily or prompt athletes with reflection questions, keeping mental training continual. The best programs also integrate mental objectives into team goal-setting – for example, aiming to “improve collective resilience” might be a season goal alongside winning a championship, making it a shared mission. Fostering Open Communication and Support Networks: As noted, communication is a linchpin for female athletes’ mental well-being. One best practice gaining traction is the creation of formal and informal support networks within teams. Captains and upperclassmen are trained to be peer mentors for younger athletes, so a freshman who is struggling knows she can talk to an older teammate who’s been through it. Some college teams establish leadership councils that include a focus on team culture and mental health, giving athletes a voice in shaping a supportive environment. Additionally, coaches are learning to be more transparent and empathetic communicators. This can include sharing some of their own past challenges (to humanize themselves and show that struggling is normal), or having regular one-on-one meetings with players that aren’t just about sport tactics but also about how the athlete is feeling overall. Building this trust pays off: research and anecdotal evidence show that athletes perform better and stay more engaged when they feel genuinely supported by coaches and teammates. Best practices here also mean educating the whole ecosystem – bringing parents into the conversation, for example. Workshops or resources for parents of female athletes can teach them about the pressures their daughters face and how to reinforce positive messaging at home. The more everyone communicates consistently (coach-athlete-parent), the less likely an athlete will fall through the cracks with unspoken issues. Targeted Skill Development: Confidence, Leadership, and Identity: Programs increasingly focus on specific psychological skills or areas that benefit female athletes. Confidence building is one such focal point. Coaches use techniques like “highlight reels” where players keep a journal of personal accomplishments and positive feedback to combat negative self-image. Visualization exercises are tailored for confidence (having athletes picture not just winning, but how they will respond confidently if, say, they make a mistake or get behind in a competition). Another target is leadership training for young women: encouraging them to take on team roles, speak up in huddles, and make decisions. This might involve assigning each athlete a practice to lead a warm-up or present a motivational quote, thereby gradually breaking comfort-zone barriers. Importantly, identity development is addressed by helping female athletes see themselves as more than their sport. Many colleges now run workshops on identity and transition (sometimes called “Beyond the Athlete” programs) where players reflect on their values, interests, and goals outside of sports. Paradoxically, strengthening an athlete’s identity beyond sport often improves their performance in sport – because they feel more balanced and their self-worth isn’t 100% tied to the next result. Emerging frameworks like the “5Cs” (Competence, Confidence, Connection, Character, Caring) from positive youth development have been particularly influential in girls’ programs. By deliberately nurturing these qualities, coaches help female athletes develop a strong internal foundation that supports performance and personal growth alike. Utilizing Technology and Remote Coaching: The digital age has brought new tools to democratize mental training. One trend is the use of online platforms and apps to deliver mental skills coaching at scale. For instance, some high school teams without access to a local sports psychologist have started using virtual coaching services, where athletes can attend live Zoom workshops with mental performance consultants or complete interactive e-learning modules on mindset topics. Artificial intelligence is also entering the fray: AI-driven chatbots or apps can check in with athletes daily (“How stressed do you feel today?”) and offer tailored tips or mindfulness exercises. The advantage of technology is that it provides on-demand support and can flag when an athlete’s responses indicate she might need extra help, alerting coaches or counselors. Especially for Gen Z athletes who are digital natives, these tools can feel accessible and non-stigmatizing – it’s just another app on their phone helping them track their mood or pump up their confidence before a game. One example is a platform that sends athletes “Winning Words” – personalized motivational messages or reminders of their coping skills – on competition days, which has been well-received by young female users who say it feels like a friend or coach is encouraging them from afar. Of course, tech is a supplement, not a replacement, for human interaction. The best implementations combine digital tools with human oversight: e.g. a coach monitors the team’s anonymous stress level reports from an app and adjusts practice intensity accordingly, or a sports psych professional holds monthly video Q&A sessions to address trends seen in the app’s data. The bottom line is that technology can help fill gaps in support and make specialized mental training more scalable, which is crucial for reaching many female athletes who currently go without. Proactive Policies and Safeguards: Beyond training techniques, organizations are embracing best practices in terms of policies that protect and promote female athletes’ mental health. For instance, the NCAA and high school sports federations have started recommending that teams have a mental health emergency action plan, just as they have a physical injury protocol. This includes educating coaches on how to recognize signs of serious mental distress (like eating disorder symptoms or talk of self-harm) and have referral pathways to professionals. Additionally, policies that ensure equity and safety – such as equal access to facilities, enforcing anti-bullying/harassment rules, and allowing accommodations (like time off for mental health or academic stress) – create an environment where female athletes don’t feel like they have to silently “put up” with adversity. One emerging guideline is to treat mental health days similar to sick days, recognizing that sometimes a stressed-out athlete might benefit more from a counseling session or rest day than powering through practice. Some forward-thinking teams even schedule periodic “wellness days” where practice is replaced by a fun team activity or workshop on life skills. By institutionalizing these values, organizations send a message that an athlete’s mind is as important as her body. In combination, these best practices and tools point towards a future where mental performance coaching for female athletes is no longer an afterthought, but a seamlessly integrated part of sports programs. Coaches, armed with better training and technology, can deliver personalized mental skills training that respects gender differences. Athletes, in turn, gain not only a mental edge in competition but also a toolkit for resilience and confidence that will serve them in all arenas of life. The final section of this paper will emphasize why this holistic approach – prioritizing identity, confidence, communication, and resilience – is essential for long-term success, and how stakeholders can act now to make it a reality.
The Importance of Holistic Development for Long-Term Success
A recurring theme throughout this discussion has been holistic development – the idea that nurturing a young athlete’s entire personhood (not just their competitive skills) is both the right thing to do and the smart thing to do for performance. For female athletes especially, a holistic approach addressing identity, confidence, communication, and resilience is critical for sustaining their participation and success in sports and beyond. Let’s examine why each of these elements matters and how they intertwine:
Identity: Forming a healthy athletic identity that coexists with other aspects of self is crucial for young women. Female athletes who invest their whole self-worth solely in sport are vulnerable to crisis if they suffer an injury, lose a big game, or eventually retire from competition. Conversely, those who develop a multidimensional identity – seeing themselves as not just an athlete, but also a student, a leader, a friend, a daughter with various interests – tend to handle setbacks better and transition more smoothly through life changes. Holistic programs encourage athletes to explore and affirm all parts of their identity. This might include goal-setting in academics or hobbies, discussions about career interests, or simply reminding a player that her value isn’t only based on stat sheets. For girls who may feel pressure to “prove themselves” in male-dominated arenas, having a strong sense of self can buffer against external doubts. When a young woman knows “who I am” at her core, she’s less likely to be derailed by a comment that “girls aren’t tough enough” or an instance of being underestimated. In the long run, athletes with a balanced identity are more resilient to the end of their sports careers – a time when many former female athletes struggle with loss of identity. By planting seeds early that “you are more than your sport,” we set them up for a lifetime of confidence and purpose. Confidence: Confidence is the fuel that powers peak performance. It is also one of the most fragile qualities during adolescence for females. Research and experience show that building true, lasting confidence in young female athletes often requires deliberate effort; it doesn’t always emerge naturally from performance success alone. Holistic development tackles confidence on multiple fronts. Externally, it means creating an environment where girls are affirmed – where their successes are celebrated and their failures treated as learning, not as personal flaws. Internally, it involves teaching them to cultivate positive self-talk and to set achievable short-term goals that yield frequent feelings of accomplishment. One effective practice is having athletes recall past moments of triumph or growth (no matter how small) whenever they face self-doubt, gradually rewiring their perceptions of their own abilities. Over time, this can raise what one coach called a girl’s “confidence threshold” – each challenge overcome makes her belief in herself a little stronger. It’s also important to frame confidence not as arrogance or being the best, but as a quiet understanding that “I can handle whatever comes.” That perspective helps female athletes remain confident even in the face of gender bias or underdog situations, as they trust in their preparation and resilience. Ultimately, confident athletes are more likely to take initiative on the field, more likely to stick with sport through tough transitions, and more likely to step into leadership roles. They also inspire confidence in others – a virtuous cycle especially powerful on women’s teams that thrive on cohesion. Communication: Strong communication skills are a pillar of holistic athlete development. This includes both interpersonal communication – how athletes express themselves and listen to others – and internal communication (self-reflection, emotion regulation). Teaching young female athletes to communicate effectively can have game-changing effects. For instance, a team that learns to openly discuss issues is far less likely to descend into toxic gossip or unresolved conflicts that poison team chemistry. Encouraging athletes to voice concerns or ideas to coaches can lead to adjustments that benefit everyone (e.g., a player tells the coach the team is mentally exhausted, leading to a recovery day that rejuvenates the squad). Additionally, being able to articulate feelings like anxiety or burnout is the first step to getting help for them. Holistic programs might incorporate communication training through team workshops, like role-playing difficult conversations (such as confronting a teammate who is excluding others, or telling a coach about an academic conflict). Athletes also practice encouraging communication – learning to cheer on teammates, give constructive feedback, and celebrate each other, which is a hallmark of great team culture. For female athletes, who sometimes are socialized to “keep the peace,” building assertiveness is key: they need to know that speaking up can coexist with being a good teammate. When communication channels are open, as Dr. Meghan Fruth noted, “even something as simple as checking in with someone and asking how they’re doing can be so powerful”, with small moments of connection accumulating to show athletes they are cared for. These skills carry forward in life, empowering young women to advocate for themselves in school, work, and relationships long after their playing days. Resilience: Resilience – the capacity to bounce back from adversity – is often cited as the cornerstone of mental toughness. But rather than viewing resilience as a trait you either have or not, holistic training treats it as a set of skills and mindsets that can be developed. This is particularly crucial for female athletes who may encounter unique adversities (like gender-based prejudice or balancing dual careers) on top of the universal challenges of sport (injuries, losses, etc.). Resilience-building strategies might include reframing setbacks as opportunities for growth, cultivating a support network (since resilience is bolstered by knowing you’re not alone), and stress management techniques to prevent adversity from overwhelming them. Research has posited that resilience may be especially important for young female athletes, as it enables positive adaptation to the distinct stressors they face, turning struggles into fuel for personal growth . For example, a teenage girl who gets cut from an elite team might initially be devastated; with resilience skills, she can process the disappointment, seek feedback, and use it as motivation to improve or pivot to a new opportunity – instead of quitting sports altogether. By integrating resilience training (through scenario challenges, debriefs after tough games, and teaching coping strategies), coaches help athletes develop what’s often called a “growth mindset.” Over time, a resilient athlete not only performs better under pressure but also has the endurance to navigate the long game of an athletic career, with its inevitable ups and downs. Moreover, resilience correlates with long-term health: rather than internalizing stress (which can lead to mental health issues), resilient athletes learn to manage it, which is linked to better overall well-being and a lower risk of issues like anxiety or depression. In sum, holistic development isn’t a soft add-on to training; it’s a foundational strategy for long-term success. By prioritizing identity, confidence, communication, and resilience, sports programs can ensure that female athletes do more than win games in their teens – they thrive as empowered individuals into adulthood. It helps answer the critical questions: Who will these athletes be when sport is no longer front and center? Will the experience of sport have built them up or worn them down? A holistic approach strives to make sport a positive, formative force that equips young women with strengths for life.
From a performance standpoint, this comprehensive growth translates to tangible benefits: athletes who know themselves and feel confident will execute skills under pressure; teams that communicate will strategize and gel better; players who are resilient will grind out wins even when momentum swings or adversity strikes. And from a human standpoint, these athletes will carry forward the lessons of teamwork, leadership, and perseverance into every facet of their futures.
Conclusion and Call to Action
The evidence is overwhelming: the mental side of sport is as crucial as the physical, and for young female athletes, it must be addressed with approaches that reflect their realities and needs. We can no longer operate under a model that treats female athletes as an afterthought in sport psychology or assumes that what worked for boys will automatically work for girls. The cost of inaction is high – measured in the untapped potential of girls who quit sports, the avoidable struggles of those who stay but feel unsupported, and the lost championships or records for teams that could have soared with a stronger mental game.
However, this white paper has also illuminated a path forward. By recognizing the gaps in current practices and learning from successful case studies, sports organizations have the opportunity – and responsibility – to evolve. The time is ripe for action:
Coaches and Team Directors: Begin integrating specialized mental training into your programs. Audit your current approach – are you inadvertently using a male-centric coaching playbook for your female team? Engage in professional development to educate yourself on female athlete psychology. Prioritize communication and trust-building with your athletes. Establish routines that make mental skills a normal part of practice. And critically, listen to your players – involve them in shaping a team culture where their voices and concerns are valued. Remember that a coach who develops the whole athlete will ultimately get better performance and better people. Sports Organization Executives and Administrators: Support and fund mental performance initiatives for female athletes. This could mean hiring a qualified sport psychologist to work across women’s programs, or partnering with organizations like Mettle, Girls on the Run, or similar platforms that provide tailored curricula. It could mean implementing mentorship networks, or ensuring that policies explicitly address female athletes’ safety and well-being. Consider commissioning assessments of your athletes’ mental health and performance needs – data can guide targeted interventions (as the FIDES project exemplified). At the policy level, advocate for equal resources for women’s sports, including access to sports psychology services; gender bias in research and support is not just unfair, it’s a competitive disadvantage. By investing in the mental development of female athletes, you’re investing in the longevity and success of your programs. Athlete Supporters (Parents, Mentors, Former Athletes): Encourage the young women in sports around you to engage with the mental aspect of their game. Help destigmatize seeking help – whether it’s talking to a coach, counselor, or using a mental training app. Celebrate not only their trophies but also their personal growth: the times they showed courage, empathy, or resilience. If you are in a position to share your experiences (as a former athlete or mentor), be honest about the challenges and how you overcame them. This transparency can validate a young athlete’s feelings and show that overcoming mental hurdles is part of the champion’s journey, not a detour from it. The call to action is clear
Let’s champion a new paradigm in sport psychology, one that fully includes and uplifts female athletes. Doing so is not merely about fairness or checking a box for diversity – it’s about unlocking excellence. Imagine teams of young women who are mentally strong, united, and confident, because they’ve been given the tools and environment to flourish. These are teams that fill stadiums with their skill and spirit, that push the boundaries of their sport’s performance, and that produce leaders who shine well beyond the field.
In a world where women’s sports are finally gaining long-deserved visibility and investment, the mental game is the next frontier. The organizations that embrace specialized mental performance training for female athletes will not only lead the pack competitively, but also set an example of athlete-centered development that others will follow. It’s time to move from awareness to action – to implement the research findings, to expand the programs that work, and to put resources behind the rhetoric of supporting girls and women in sport.
By adopting the strategies outlined in this paper – and committing to ongoing learning and adaptation – coaches and sports leaders can ensure that every young female athlete has the mental skills and support to reach her full potential. The result will be measured not just in medals, but in the countless success stories of women who, thanks to their sporting experience, grow into resilient, confident, and empowered individuals. That is the ultimate win-win for sports organizations and society alike.
Let’s equip our female athletes with the mental mettle to match their physical talent – and watch them make history.
What’s Next
We’re not stopping at research.
Mettle is building tools, training, and partnerships to better support female athletes—starting with our .
If you’re a coach, director, or program leader:
👉 Learn how your team can participate or access our mindset assessment.
Sources
Walton et al., Sports Psychology Research Gender Gaps – Laxdal et al., FIDES Athlete Development Programme – O’Brien et al., Psychological Resilience in Young Female Athletes – Pascoe et al., Gender-Specific Stressors in Women Athletes – Reign Players and Bullock quotes – Women in Sport (UK) Teenage Girls Research – Fruth quotes on female athlete mental health – Fair Observer, Vivien Ábrahám – Resilience & mental health in female athletes – Girls on the Run impact statistics – Simone Biles reference – (Each citation corresponds to the source material referenced in the text above, providing supporting evidence for the statements made.)
