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Jeff discussed his background in military aviation and his current work helping teams debrief to improve performance. He explained that effective debriefing requires developing a habit of regular reflection, particularly in Western cultures where self-reflection can be challenging due to vulnerability concerns. Jeff outlined a five-step habit model (G-R-E-A-T) for debriefing, starting with gratitude to create a positive mental state, followed by reviewing goals, and then evaluating performance through specific questions about what was done.

Jeff presented a five-step debrief model focusing on what worked and what didn't work, emphasizing the importance of recognizing both successful and unsuccessful aspects to drive continuous improvement. He explained that the model helps teams develop a championship culture by identifying successful dynamics to repeat and learning from failures to improve over time. Tyler agreed with the approach and discussed the importance of creating a collaborative environment for debriefs, particularly in sports teams where coaches often struggle with accountability and responsibility.

Jeff discussed a 5-step quick model starting with why they are glad to be present, emphasizing the importance of developing a culture of continuous improvement through consistent practice rather than perfection. He explained how fighter pilots use visualization techniques, including chair flying, to prepare mentally for missions by envisioning every aspect of the mission from start to finish. Jeff stressed that the goal is excellence rather than perfection, and that visualization helps condition the mind to see what good performance looks like.

Jeff and Tyler discussed the concept of "chair flying" and its application beyond sports, including in personal and professional settings. They explored strategies for conducting productive debriefs, particularly when challenging conversations arise, with Jeff emphasizing the importance of starting with gratitude and self-identification of mistakes. Jeff outlined three key traits that distinguish good from bad debriefs: structure, appropriate length (five minutes), and regular, daily practice rather than only addressing failures.

Jeff shared his experience of his first combat mission in the northern Arabian Gulf during the initial ground waves into Iraq, where he provided close-air support to Marine Corps infantry units. He recalled the plane captain's words "This time it's for real" and the realization that years of training were about to be tested in a high-stakes environment. From this experience, Jeff developed his approach to helping teams debrief and improve, focusing on addressing the question of "what if I'm not good enough" in high-performance environments.

Jeff discussed the importance of reflection and adjustment in debriefing processes, emphasizing that experience alone doesn't lead to improvement without these steps. When asked about advice for his teenage self, Jeff suggested focusing on the idea that "it's all gonna work out" and recommended reading "The Seven Habits of Highly Effective People" by Stephen Covey.

Tyler interviewed Ike Opara, a former professional soccer player and current coach, for the Elevate podcast. Ike shared his journey from starting soccer at age three to playing in the MLS and eventually transitioning to coaching. They discussed the importance of intentional coaching, reflective journaling for athletes and coaches, and the challenges of balancing results with process-oriented development in youth sports. Ike emphasized the value of individual freedom for players' development and stressed the significance of self-awareness and journaling for both players and coaches. They also touched on managing stress and off-field influences in sports and the importance of maintaining a love for the game. The conversation concluded with Ike advising his teenage self to focus on enjoying the sport rather than just pursuing professional goals.

• Tyler: Edit the podcast episode and include Zone 14 Coaching website/link in the show notes, then send links to Ike when the episode is published (by the weekend).
• Ike: Join the scheduled webinar call on Friday later in the month.
• Tyler: See KC next week and coordinate potential in-person meeting/dinner with Ike in Kansas City.

Tyler interviewed Ike Opara for the Elevate podcast, discussing his soccer journey from starting at age 3 to playing professionally and then transitioning into coaching. Ike shared his background playing for various teams including San Jose Earthquakes, Kansas City, and Minnesota, before moving into coaching roles with Sporting Kansas City's second team and as interim head coach. He explained his recent transition to creating planners for coaches focused on intentional coaching and player development, driven by his desire to give back to the sport while balancing family life with young children.

Ike discussed the concept of intentional coaching, emphasizing the importance of deliberate actions and creating a positive environment for both coaches and players. He explained the benefits of reflective journaling for athletes, highlighting how it can help them process emotions, identify patterns, and maintain a growth mindset. Ike also shared insights from his experience as both a player and coach, stressing the need for athletes to focus on the process rather than just results to achieve long-term success and development.

Tyler and Ike discussed the importance of self-narrative and self-awareness in athletic performance. Ike explained how journaling can help athletes develop better self-awareness and objective evaluation of their performance, particularly in subjective team sports. Ike shared that his college coach Jay Vitovich at Wake Forest significantly influenced his development through intentional coaching that effectively challenged and built him up as a player.

Ike discussed the characteristics of best teammates at the professional level, emphasizing that self-driven accountability is crucial due to the focus on results and winning. He noted that coaches at that level typically don't have time for extensive development, making accountability from players essential. When asked about the transition from playing to coaching, Ike shared that he enjoyed coaching more than expected, particularly the development aspect, and found managing different player motivations challenging.

Ike shared his experience as an assistant coach with a second team focused on player development from ages 14 to 23. He noted that players on the team were motivated to improve and reach higher levels, which was an enjoyable experience for him. In discussing American soccer, Ike identified a need to balance coaching with individual player freedom, particularly in youth development, as he observed that current coaching systems focus too heavily on pattern play at the expense of players developing their own problem-solving skills.

Ike advised starting with simple daily journaling to build a sustainable habit, emphasizing the importance of reflecting on both on-field performance and personal life balance. He explained that journaling helps athletes and coaches see progress over time and understand how personal life affects performance on the field. The discussion touched on the challenges of navigating social aspects in competitive sports, particularly when moving from youth to collegiate levels, though the specific details about NIL and contract pressures were not fully completed in the transcript.

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Tyler interviewed Ralph Fawz, founder of TeleHope, a program that helps create connections between college athletes and high school students through interactive workshops focused on building confidence and community. Ralph shared his personal journey from being a college football punter at Wyoming to starting TeleHope after experiencing benching and observing team morale issues during the COVID pandemic. They discussed how vulnerability and going first are key barriers to making connections, particularly in athletic environments disrupted by transfer portals and COVID restrictions. Ralph explained how TeleHope has evolved from a mentorship program to workshops teaching confidence-building skills, and shared his personal story of finding hope through a shooting star experience that inspired the program's logo. The conversation concluded with both participants reflecting on their own athletic journeys and the importance of maintaining connections after competitive careers.

Tyler interviewed Ralph Fuaz for the Elevate podcast, discussing Ralph's journey from college football player to founder of TeleHope. Ralph shared his background as a former Division I punter at Wyoming who started TeleHope as a student-athlete mentorship program after being benched. He explained how the program evolved from matching student-athletes with local kids to conducting interactive workshops focused on building confidence and creating communities.

Tyler and Ralph discussed vulnerability and its role in building connections, particularly in mentorship programs. Ralph explained how TeleHope uses vulnerability to pair mentors with high school students, emphasizing that sharing imperfections helps create genuine connections. They also discussed the importance of having confidence in one's story and the concept of self-talk, with Ralph referencing a book called "Chatter" by Ethan Cross about how people should talk to themselves as they would talk to a friend.

Tyler and Ralph discussed their experiences as college athletes during the COVID-19 pandemic. Ralph shared how the extended off-season at Wyoming allowed him and his teammates to form close bonds, despite the challenging conditions. He noted an interesting statistic about suicide rates during the early months of COVID, when people were forced to stay together. Tyler reflected on how his team's experience was different, with limited opportunities for connection beyond small groups. They agreed that the pandemic created significant barriers to creating meaningful human connection for college athletes, particularly for younger players who missed out on the typical freedoms and celebrations of college life.

Ralph discussed the challenges people face in building friendships, particularly men's reluctance to initiate connections due to fear of appearing imperfect or "soft." He shared an example from a workshop with engineers where he explained that reaching out to others is actually the tougher, more courageous action rather than withdrawing. Ralph emphasized that people often fail to recognize that those around them might understand their struggles better than therapists of a different generation, but they never give others a chance due to this fear of being the first to reach out.

Ralph shared the origin of the Tele Hope logo, explaining how a personal experience with a shooting star in the mountains became his symbol of hope. He described how the telescope in the logo represents how people can help each other find hope and support, rather than just telling others they matter. Ralph attributed his passion for the work to his faith and mentioned that seeing practical applications of their teachings, like when a student approached someone new at a workshop, brings him joy and drives his continued efforts.

Ralph and Tyler discussed the challenges of creating connectedness in sports, particularly with transient rosters due to the transfer portal. Ralph emphasized the importance of coaches empowering athletes to support each other and having difficult conversations about mental health. They also talked about their personal experiences with maintaining connections from college sports and the importance of finding hope during challenging times.

Tyler welcomed Dr. Alex Reed to the Elevate podcast and asked about her background. Dr. Reed explained her work at the University of Colorado School of Medicine, where she teaches family physicians and OBGYN residents about behavioral health and primary care. She also discussed her Project Hair Care initiative, which educates barbers and stylists in the Black community about mental health. Additionally, Dr. Reed shared her roles as team psychologist for the Denver Nuggets and Colorado Rapids.

Alex discussed the importance of connection and relationships in team sports, emphasizing how culture and collaboration build team strength. He addressed mental wellness in young athletes, noting their tendency to be hard on themselves and the need to help them reframe negative thoughts using techniques like cognitive disputation. Alex suggested asking athletes what supportive advice they would give to a friend in similar situations as a way to help them manage their inner critics.

Alex discussed the importance of athletes engaging in activities outside their sports for mental recovery and relaxation. Tyler shared his personal experience with this and asked Alex about the benefits of meditation and breathing exercises for performance. Alex explained the 478 breath technique and described how it helps trigger the parasympathetic nervous system, promoting relaxation and focus while preventing performance anxiety.

Alex and Tyler discussed the importance of maintaining fun and team chemistry in high-level sports, particularly during rigorous seasons. Alex shared examples of how coaches and teams incorporate fun elements, such as Coach Mike Malone throwing a football to players during practice, leaving unexpected items in players' lockers, or going on team outings. They emphasized how these activities help build team rapport and enhance performance.

Alex and Tyler discussed the importance of play in building relationships and its lasting impact on human biology. Alex shared an example from a sports team where players incorporated basketball into their soccer practice by kicking soccer balls into a basketball hoop from a distance, creating a fun competition that also built psychological flexibility. The conversation touched on how mental strength involves adapting to uncertain situations, which is a common experience for athletes.

Alex discussed applying improvisation theater techniques to various contexts, including teaching medical students and working with athletes. They outlined three key rules for improv exercises: having all necessary skills, viewing mistakes as opportunities for learning, and supporting teammates to make them look good. Alex used Nikola Jokic as an example of someone who effectively applies these principles in basketball.

Tyler and Alex discussed the importance of sleep and rest for athletes, with Alex sharing practical tips for creating a healthy sleep routine. They explored the concept of building authentic confidence through practice and embracing failure, with Alex introducing the "failure bow" technique inspired by circus performers. Alex also explained his Project Hair Care initiative, which provides mental health support and resources to barbers and stylists who often hear intimate client stories during haircuts.

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• Falco's book "Invincible" aims to empower people by helping them understand their mind's influence on reality and tap into their innate potential

• Coaches play a crucial role in shaping athletes' self-worth and mindset; they need self-awareness to coach effectively

• "I am becoming" statements are powerful tools for athletes to embody growth and believe in their potential

• Mental strength training should be integrated into physical training, focusing on the process and staying positive

• Provides a formula for optimizing joy, peace, happiness, intuition, and creative power

• Draws from Falco's experience working with athletes and individuals on mental strength

• Emphasizes understanding how the mind influences reality and personal potential

• Quote: "If you know how powerful you really are, you would never stop smiling"

• Coaches often see potential that young athletes don't yet recognize in themselves

• Shifting negative thoughts and beliefs is crucial for unlocking potential

• Teens are often open to mental strength work as their minds are less conditioned

• Falco wishes coaches had greater awareness of how their words impact young athletes

• Worth is formed by early nurturing, personal experiences, and genetics

• Changing one's "set point" of self-worth can dramatically alter how life treats you

• The size of one's "field of possibilities" correlates directly with their sense of self-worth

• Education on self-worth should be instituted before high school graduation

• Form personal relationships with each player, understanding their individual motivations

• Maintain a positive, truthful approach without being negative

• Set individual goals with players and follow up on progress

• Exhibit unwavering confidence and belief, especially during challenging times

• Focus on the learning process during the long periods between games

• Demonstrate full effort in practices to catch coaches' attention

• Simulate game-like intensity during practice sessions

• Avoid negative self-talk and trust the process of growth and development

• Always curious about life's deeper questions since childhood

• Experienced a profound insight that answered many of his existential questions

• Wrote books to share his insights and help others connect with life more deeply

• Naturally transitioned to working with athletes after they reached out for help

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(I flubbed in recording, left it in, we all make mistakes) 

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Dr. Daya in Ep. 6 of the Podcast & Micha Shaw in Ep. 128 

Elle Nelson introduces herself as a mental performance coach who grew up playing sports, particularly soccer, and struggled with consistency and confidence as an athlete. She discovered the power of sports psychology in college and became passionate about helping other athletes develop their mental game.

Elle discusses how she had to overcome negative self-talk and stories she told herself about not being good enough. She learned to take control of her internal narrative and rewrite those limiting beliefs, which became a major key to her success.

As a freshman team captain, Elle initially felt a lot of pressure but learned that there are different types of leaders. She embraced her own authentic leadership style of leading by example and supporting her teammates, rather than trying to fit a mold of what a leader "should" be.

Elle explains the concept of "neutral thinking" - acknowledging difficult emotions and situations without getting swept up in negativity. This allows athletes to reduce the noise and focus on what's within their control to move forward productively.

Elle shares an exercise she uses to help align the goals and priorities of young athletes and their parents. This can uncover misalignments and facilitate important conversations to better support the athlete's experience.

Elle discusses how the skills developed through sports, such as teamwork, communication, and performing under pressure, are incredibly valuable in the professional world. She highlights how this is especially true for athletes transitioning out of sports careers.

If Elle could go back in time and speak to her teenage self, she would tell herself to "be courageous and bet on yourself" - a powerful message of self-belief and taking control of one's own narrative.

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• Building trust and culture intentionally is critical for athletic programs and coaches. Things like student advisory councils, coach development, and student/coach collaboration help facilitate this.

• Giving student athletes ownership and a voice is empowering and leads to better outcomes. They can provide valuable insights and ideas.

• Hiring the right coaches who align with your values and culture is key for ADs. Thorough vetting and interview processes help ensure fit.

• Inspired by high school coaches to give back and have a positive impact on kids through athletics

• Loves seeing kids succeed and tap into their potential years later due to the impact of coaches/athletics

• Know your core values and intentionally integrate them into hiring, interviewing, evaluating coaches

• Get student athlete input on coach hiring and regularly through student advisory councils

• Facilitate coach and student athlete collaboration (e.g. captains conferences) to align on culture

• Onboard student athletes and coaches on expectations and culture

• Give them voice through student advisory councils and input opportunities

• Give them ownership in the program - it's "our" team

• Teach leadership skills and have captains go through training

• Encourage and empower them to have conversations with coaches

• Align hiring with core values and culture, integrate this into the process

• Get student/community input but make decision based on program fit

• Vet beyond just references - do your homework

• Find coaches who will spend time building relationships at all levels

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Others Past Elev8 Guests mentioned in this episode:

Justin Su'a - Ep. 47

Trevor Moawad - Ep. 18 

Collin Henderson - Ep. 20 & Ep. 60 

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