More Than Skill: Recent Episodes
Kara Frair
Host Kara Frair flips the script on youth sports training, bringing you endless ideas for developing positive mentality, teaching life skills and curating more effective training methods. Let's help our youth athletes by teaching more than skills!
How do you build the mental toughness to lead—and to help athletes thrive—when the stakes are high? Toni Will, General Manager of a men’s professional hockey team and the first woman in her league to hold that role, joins Kara to share the mindset principles that determine success on and off the ice.
In this conversation, Toni talks about:
- Breaking barriers as a woman in pro sports (12:24)
- Her Six Leadership Pillars for athletes, parents, and coaches (26:52)
- Building confidence and resilience in young players (3:28)
- Living alcohol-free for greater clarity and energy (33:38)
- Turning life’s “detours” into growth opportunities (36:51)
Advice for parents and coaches (44:40)
Whether you’re a parent, coach, or athlete, you’ll leave inspired to train the mind like a pro and create a winning culture in sports and life.
Connect with Toni:
toniwill.com
Kalamazoo Wings
Books mentioned on today's episode:
10x is Better Than 2x
The Anxious Generation
Loving What Is
Parents, what you say after practice or a game can shape your young athlete’s mindset more than you think. In this short episode, Kara shares science-backed tips for parents of youth athletes on how to handle the car ride home and those crucial moments after practice.
Whether your child is a competitive cheerleader, plays soccer, basketball, footballl, or any youth sport, this episode shows you how to:
- Support your athlete’s mental health and confidence
- Use expert strategies from sports psychology research
- Build trust and improve parent-athlete communication
Grab Kara’s free download, “10 Questions to Ask Your Athlete After Practice,” for conversation starters that create connection without adding pressure.
Mental Strategy Tidbit: Mistakes=Data Reframe
48-hour rule
When you have athletes that seem overly emotional, angry or they just shut down, they're probably dysregulated.
In this episode, Kara talks about how the nervous system can perceive a negative situation as a threat- causing athletes to become combative or upset- and tools we can use to help our athletes settle back in to a balanced and steady state.
10 questions to ask your athlete after practice
What the heck is a mental block? Why does it happen? And what can we do to help- all questions answered in this week's episode.
Kara talks about why she doesn't call it a mental block anymore and reasons why your cheerleader or gymnast is dealing with it in the first place.
MST of the day: Challenge yourself like you challenge your athletes. Hold yourself to the same standards you expect from them.
Freebie: Mental Block Guide for Parents and Coaches
In a coaches mind, inconsistency looks like lack of effort- no drive, no focus .But what if the issue goes deeper than that?
In this episode, Kara discusses how mindset is the root cause of inconsistency and gives you 3 tools to help combat it and build up mindset in young athletes.
MST of the day: Is your athlete burned out or just micro-burned?
10 questions to ask your athlete after practice
Self-Talk Assessment Quiz
We all love working with the talented athletes. But if you're in it for the glory, you're in it for the wrong reasons.
In this episode Kara talks about why talent doesn't matter unless mindset training is a part of development. She gives 3 ways to start implementing this training today.
MST: Walking Meditation with Dr. Joe Dispenza:
FREE Resource: Self-Talk Quiz
Ever wish you could shake an athlete by the shoulders and yell, “YOU HAVE THE SKILLS—JUST BE CONFIDENT!”? (Same.) But confidence isn’t something you can hand over in a box with a bow...it’s something that’s built. Layer by layer.
In this episode, we’re diving deep into the real formula for confidence, beyond the usual “just do more reps” or “say nice things to yourself in the mirror.” Those help, but they’re just the beginning. Kara walks you through the 6 puzzle pieces every athlete needs to actually develop lasting confidence:
🧠 Reps
📈 Proof
🫶 Support
🪞 Self-awareness
💥 Resilience
✨ And yes… a tiny sprinkle of delusion
Whether your athlete is paralyzed by fear or already fearless but doesn’t know why, this episode breaks it all down in a way coaches and parents can apply TODAY.
🎧 Hit play now and learn how to build your athlete’s confidence from the inside out.
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Perfect for:
✔️ Coaches looking for a better way to teach confidence
✔️ Parents of athletes struggling with fear or inconsistency
✔️ Anyone who’s tired of hearing “just be confident” with no plan behind it
🔗 Did you know we help athletes through 1:1 Mental Strategy Lessons?—real tools, real mindset shifts, real results. Click here to learn more and book your free exploration call
MentalStrategy #YouthAthletes #ConfidenceTips #SportsParenting #CheerCoach #TumblingConfidence #MoreThanSkillPodcast
Use these simplified mental strategy tools at your next practice or class! Hands-on activities catering to 1st graders that show the power of mindset.
Green vs. Red words
Flamingo Game
Neuroplasticity exercise
Mental Strategy Tidbit: Go Outside!
This week, Kara discusses how parents play the biggest role in coaching their young athletes. Your words matter. Your body language matters. Your actions matter. Take away 3 mindset tools that you can implement with your athlete TODAY- AND grab this FREE self-talk assessment quiz
Want more? For our cheerleaders and gymnasts, be sure to check out the Talk Like a Champion Workbook to progress faster in your tumbling skills.
Looking for more individualized attention? We offer mental strategy private lessons. Click to learn more and book a FREE exploration call.
In this episode, Kara welcomes 14-year-old Milly-Clare from Alabama and her mom, Holly. Born with a limb difference, Milly-Clare has amazed everyone with her elite-level cheer skills, confidence, and mental toughness. We couldn’t wait to hear her story! She shares how she got started in cheer and the ways she has adapted to master the same skills as her peers. Holly reflects on a powerful moment when she realized her daughter could overcome any challenge. Milly-Clare’s journey has inspired thousands, proving that with determination and the right mindset, anything is possible.
Did you know that April is Limb Loss and Limb Difference Awareness month?
Visit here to learn more: https://40years.amputee-coalition.org/llldam/
Lucky Fin Project: https://luckyfinproject.org
Resilience isn’t just about bouncing back—it’s about learning, adapting, and growing stronger through challenges. In this episode, Kara takes you inside a mental strategy session where athletes defined resilience and explored the impact of rumination on performance. We break down how true resilience is built through reps of adversity, self-awareness, and the support of coaches, parents, and mentors.
Mental Strategy Tidbit:Get your Youth Athlete Resource Guide here!
Confidence is more than just telling athletes to "believe in themselves." In this episode, we explore what confidence really means, how it develops, and actionable ways to help young athletes build it. Learn about the power of repetition, the importance of positive self-talk, and a hands-on activity you can use to demonstrate how confidence grows. This episode is packed with tips for coaches and parents looking to empower their athletes to perform with self-assurance.
Ever wish you could turn the clock back on your season? Maybe you should've implemented some things differently or set better standards? In this episode, Kara delivers 4 tips for leaving no doubt that your season will start off on the right foot. Start strong, finish strong!
In this episode of More Than Skill, we dive into the essential role of the coach in youth sports and how a balanced approach can make or break an athlete's experience. Using my personal coaching triad—Safety, Progress, and Fun—I’ll share strategies for creating a positive and effective environment for young athletes. We’ll discuss why safety must come first, how to foster consistent progress, and why making practices fun is crucial to long-term success. Packed with actionable tips for coaches and parents, this episode will help you create a healthy, motivating atmosphere for your athletes
In this episode, Kara talks about the thing all moms deal with: Mom guilt. Where does it come from, and what the heck do we do about it? Kara reflects on her past and offers a challenge to moms everywhere- will you accept?
Is your body language silently sabotaging your team’s performance? In this episode, Kara explores the powerful impact of non-verbal cues in youth sports, how coaches set the tone for practice, and why athletes tend to mirror their leader’s energy. Learn practical tips for coaches and parents to harness positive body language, improve team dynamics, and create a winning atmosphere. Perfect for coaches, parents, and youth athletes looking to elevate their mental game!
Balancing schoolwork and sports can feel like a full-time job for young athletes. In this episode, Kara dives into smart, research-backed time management tips to help athletes stay on top of their academic game without sacrificing performance on the field. From reverse scheduling to using downtime effectively, we cover strategies you won’t hear every day. Plus, we explore why finding balance is crucial for long-term success—and how not getting it right can lead to burnout. Perfect for parents, coaches, and athletes looking for practical ways to excel in both areas!
In this episode, we dive into the concept of mental toughness—what it really means and how we can actively develop it as a skill. Join Kara as she shares insights from athletes on how they define mental toughness, along with her personal take on why it’s more than just pushing through discomfort. We’ll explore how mental toughness falls on a spectrum, why practicing it regularly is essential for improvement, and how a sense of calm can be the foundation of real resilience. Whether you're an athlete, coach, or parent, this episode will help you understand the mindset needed to face challenges head-on and make empowered choices. Tune in and discover how mental toughness is a decision we make, every day
In this episode, Kara delves into the world of limiting beliefs and their impact on youth athletes. Discover how deeply ingrained thoughts and beliefs can hold athletes back from reaching their full potential, and learn practical methods for coaches and parents to identify and overcome limiting beliefs in young athletes.
This week is Children's Mental Health Awareness Week! In Today's episode Kara delivers tips on how to create a supportive culture in your program. She also discusses the importance of giving our young athletes the tools they need to improve their mental health.
As your season comes to an end and you're facing the championship event, how are you mentally preparing your youth athletes? The pressure is high, it's a new environment, and you want to make sure your athletes are ready for the moment- listen in for all the tips!
Law of Attraction is a tricky concept to teach to children. In this episode, Kara breaks down 2 techniques that will help your athletes bring about their desires. Both concepts are easy to understand and implement for kids.
Mental Strategy Tidbit: If you seek out evidence of your failures, you WILL find it.
This is the Big Kahuna of Mental Strategies. Don't walk- RUN to do this powerful visualization with your athletes at your next practice. It's not only a blast, but is the best strategy yet for FEELING success.
Mental Strategy Tidbit: You are worthy!
In this episode, Kara will take you through the different schools of thought surrounding willpower. She'll discuss ways to make the concept of willpower accessible and engaging for youth athletes. Take away 4 actionable steps for increasing willpower in your athletes and children.
Sick of hearing about implementing a gratitude practice? Feeling in genuine when you do take the time to be thankful? Not sure where to start? In this episode, Kara shares how she FINALLY (accidentally) found a gratitude practice that works AND hold her accountable throughout the entire year. Tune in and share this mental strategy with your athletes!
Mental Strategy Tidbit: Be open to receiving feedback
The pressure of competing is so real! How do we help our athletes cope with the jitters right before they take the stage or the field? What about those athletes that seem to lose control in the final moments before they compete? In this episode, Kara talk about 5 things you can do to help your athletes overcome the pressure they feel before competing.
Mental Strategy Tidbit: Find the silver lining.
Do you ever find yourself giving up before you've even started? Or calling a loss or failure before it happens? Convincing yourself that something negative will happen feels better than getting your hopes up and getting let down. That's called defensive pessimism and its the topic of today's episode. Kara will talk about what it looks like, if its beneficial and how we can help our athletes if they fall into the cycle.
Mental Strategy Tidbit: Body Language
Happy Halloween! For athletes ready to take their game to the next level, Kara provides 10 tips to help you go above and beyond. From being aware of your thoughts to fueling your body correctly- it all matters when you want to take the next step.
Mental Strategy Tidbit: Thinking will not overcome fear, but action will.
Our athletes and children are under an insane amount of pressure. They feel it from school, from parents, coaches and themselves. Where do we draw the line between keeping them involved and keeping them healthy? Kara talks about what toxic achievement looks like and the one thing kids needs to feel to experience healthy levels of achievement.
Mental Strategy Tidbit: Never Worry Alone.
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In this episode, Kara discusses how to help athletes balance their confidence with humility. We teach confidence at More Than Skill! But it is time to talk about how to balance that with being humble. Kara talks about the discussion she had with her athletes as well as some strategies for keeping the balance.
Mental Strategy Tidbit: Clearing limiting beliefs with shadow work
At some point, all of our athletes will deal with difficult situations; death, mental health concerns, breakups, sick relatives, etc. are inevitable, just like they are for us. So how do we help them cope? What is our role? Kara gives simple yet impactful advice for navigating tough times with your athletes.
In this episode, Kara talks about how to create a culture that encourages communication within your team or program.
Mental Strategy Tidbit: Real vs. Perceived Value
You've heard the phrase, "use it or lose it", but did you know that also applies to synapses in the brain? In this episode, Kara talks about neuroplasticity and gives some easy exercises you can start today to create new neural pathways and keep your brain young!
In this episode, Kara reveals her history as a cancer survivor and how it shaped her coaching values.
It's human nature to dissect our problems and failures, but how often do we experience pride or happiness from accomplishing our goals? The very nature of practice is to learn from failing over and over. In today's episode, Kara talks about how to help yourself and your athletes celebrate success and why we need to make it a habit.
We all know that one person...(or maybe we ARE that person) who always plays the victim. They're always complaining about something. What happens when this is one of your youth athletes? Kara talks about victim mentality and how to help our athletes out of that mindset.
It's that time of year- back to school! Some of our athletes are excited, others are anxious and stressed. How do we deal? In this episode, Kara gives us six tips to help start the new school year off right
If you are wanting to start teaching mental strategy to your athletes but aren't sure where to start, this episode is for you! Kara gives you 5 action steps to get you going. Start giving your athletes the tools they need to succeed!
As parents of youth athletes, we want to see our kids succeed. But are we putting too much pressure on them? In this episode, Kara talks about how pressure can negatively impact performance and 4 ways to rethink how parents can navigate the youth sports experience .
In this episode, Kara talks about something that all athletes face: Getting nervous! Listen for a cool and easy hack to reframe these feelings.
It's that time of year...Valentine's Day. Usually a day we celebrate our love for others, Kara is flipping the script to loving yourself. Self care is more than just physically taking care of yourself. In this episode, Kara talks about the true meaning of self care and 3 steps to take to truly love yourself more.
In this episode, Kara talks about 2 exercises to use with your athletes (or yourself) to get through seriously trying times. This is great for anyone who is going through a rough patch and simply does not know how to pull themselves up. We've all felt this way- like its hard to find joy- but these exercises change the perspective on your struggles and create a clear path for moving forward.
In this episode, Kara teaches you how to use box breathing with your athletes to slow the heart rate, increase focus and induce a sense of calm before they compete. Adrenaline can be harnessed for physical ability, but it can also be the detriment to great performance. Box breathing helps settle the mind to stay in control of skills and training.
Only 9% of people keep their New Year's Resolutions! On this episode, Kara shares 4 parameters that your goals should be adhering to in order to make you more successful. Plus one additional helpful tool that everyone always overlooks. Use this goal setting strategy with your athletes or for yourself!
In this episode, Kara will teach you a quick breathing exercise to do with your athletes before a game or competition. It teaches focus and awareness and can be applied to their performance.
In this episode, Kara will give you 4 steps to increase the effectiveness of visualization. Use this exercise as you approach games, matches or competitions.
Are you paying attention to the things your athletes are saying? Remember, "whether you think you can or you think you can't, you're right". Kara will show you how and why to hold athletes accountable for the things they say regarding their physical ability level.
Use this checklist to implement helpful mental strategies throughout your daily practices. Kara talks about how you can get your athletes to practice mindfulness, keep them focused and stay in abundance. Great tips for coaches to practice as well! Check out the More Than Skill Facebook page to see the checklist!
On today's episode, Kara talks about mindfulness: What it means, why its important and she'll give you a couple ways to practice it! Learn how to stay present in the moment and help your athletes do the same.
In this episode, Kara talks about 3 ways you are unknowingly sabotaging yourself and getting further away from your goals. This episode has great principles that you can apply to yourself and also help your athletes work through!
Kara challenged her athletes to break up with social media for 7 days. Hear all about the challenge, plus the turn out and start your own challenge today!
In this episode, Kara talks about the impact social media (and screen time) is having on our athletes. Have your athletes join in on the Break up With Social Media Challenge by going SM FREE for 7 DAYS! Do you think they could do it? Listen for tips on how to get your athletes to jump on board this rewarding challenge
Bob Ross Rules all. Kara talks about how to duplicate a good vibration for athletes (with the help of Bob Ross). It's simple!
Coaching youth athletes comes with responsibility. Each athlete deserves us at our best whether they are the most talented or complete beginner. So take inventory of your coaching skills. Kara gives you three ways to make sure that you're giving every single athlete your best EVERY time.
Every athlete struggles with confidence issues from time to time. Those negative thoughts start to creep in and continue to gain momentum. This journaling exercise will help youth athletes get the the root of the issue and prove to themselves exactly why their negative self talk is irrational.
Want to help get your athletes ready for a great practice? Need something new to get them excited? Try this quick mindset activity at the beginning of practice and watch them get hyped up and ready to work!