6AM PRACTICE (Pt.1)

Love and Connection with Your TeenTalking with Your TeenTeen Development

Jan 21

This episode of the Positively Healthy Mom podcast features a powerhouse in the youth sports world: Coach Riley, the creator of the viral Instagram sensation 6:00am Practice.

Coach Riley isn't just about motivational quotes; he is a "process guy" who builds systems for student-athletes. His mission is to turn the often-stressful world of youth athletics into a "treasure trove of great memories" by strengthening the bond between parents and their children.

🌉 The Bridge: Parent's Heart to Athlete's Brain

One of the most profound insights Coach Riley shares is the communication gap. Parents often have the right heart—they want their kids to sleep more, eat better, and feel confident—but their delivery often feels like nagging.

Coach Riley positions his platform as the bridge. Because a coach is often the most influential figure in a teen athlete's life, 6:00am Practice delivers the "parental advice" through a coaching lens that athletes are actually willing to hear.

Setting Up the "Performance Pantry"

Instead of nagging about nutrition, Riley suggests parents become "guides" by setting up the household for success.

The Concept: Humans are creatures of simplicity. If healthy food requires washing, peeling, and cutting, a tired teen won't eat it.
The Action: Prepare healthy snacks in advance. Create a "Performance Pantry" where the work is already done. You aren't nagging; you’re providing the fuel they need for the goals they want to achieve.

🗣️ Game-Day Communication: Different Scripts for Different Players

Coach Riley emphasizes that you cannot say the same thing to every athlete. Their stress levels vary depending on their role on the team.

The Yerkes-Dodson Law (shown above) illustrates that performance increases with physiological or mental arousal, but only up to a point. When levels of arousal become too high, performance decreases. Parents can help "right-size" this stress with specific communication:

1. The High Performer / Starter

Their Stress: Fear of letting the team down.
The Script: "You worked hard all week. Trust the process. You’ve got this."
The Goal: To move them from anxiety into a "flow state" by reminding them of their preparation.

2. The Sixth Man / Bench Player

Their Stress: Feeling undervalued or wondering if they will get a chance.
The Script: "When you’re on the bench, you’re in the game. Your energy is contagious."
The Goal: To help them see their importance to the team's "practice squad" and overall culture.

3. The Non-Player

Their Stress: Feeling like their presence doesn't matter.
The Script: Focus on "goals within the game." "I saw you were the first person in the huddle during that timeout. Your time is coming."
The Goal: Setting small, controllable daily goals to maintain motivation and self-worth.

📝 The "Family First" Team

Coach Riley’s ultimate goal is to make the family the "first team." This means parents should avoid being the "second coach" who critiques performance in the car ride home.

The Reset: All athletes make mistakes. The best ones simply reset faster. Parents can help by validating the disappointment rather than dismissing it.
Journaling: Riley suggests "Game or Practice Journaling" immediately after the event. It helps the athlete get the emotions off their chest and prevents the brain from "lying" about the performance later.
The "Learn" over "Lose" Mentality: If a bad game happens, the question isn't "Why did you lose?" but "What did you learn?"