Youth sports are a incredible space for kids to build confidence, make friends, and stay active. But for children and teens with ADHD, anxiety, or executive functioning challenges, the sports environment can present unique hurdles—both on and off the field.
I recently sat down with host Brad on the Uncoached podcast (Episode 10) to discuss how parents and volunteer coaches can help young athletes with ADHD and performance anxiety navigate these challenges, reframe misunderstandings, and thrive in competitive sports.
Whether you’re a parent supporting your young athlete from the sidelines or a coach looking to get the best out of every player on your team, here are the key takeaways from our conversation.
🎧 Listen to the Full Episode:
Uncoached Episode 10: ADHD, Anxiety, and Youth Sports (31 mins)
1. ADHD in Sports: Misconceptions vs. Reality
It’s common for coaches and parents to mistake ADHD behaviors on the practice field for laziness, lack of effort, or simply “not listening.” In reality, an athlete with ADHD isn’t intentionally tuning out instructions—their brain processes focus, stimulation, and incoming information differently.
Common Signs of ADHD in Sports:
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Difficulty following multi-step drills without visual or hands-on demonstration.
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Fidgeting or wandering during long explanations or while waiting in line.
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Inconsistent performance—looking hyper-focused one day and completely distracted the next.
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Emotional spikes when making a mistake or receiving feedback.
Key Insight: When a child struggles to stay focused during a long team huddle, it’s rarely a discipline issue—it’s an executive function challenge. Shifting our perspective from “they won’t focus” to “they need help engaging” changes everything.
2. Simple Changes Coaches Can Make Today
If you’re a volunteer coach with players who have ADHD on your roster, you don’t need a sports psychology degree to make a huge difference. A few simple adjustments to your practice structure can immediately help these athletes succeed:
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Keep Explanations Short and Visual: Keep team huddles brief. Demonstrate drills visually rather than giving long verbal instructions.
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Minimize Standing in Lines: Design practices with high repetitions and small stations. When active movement stays high, downtime-related distractions drop significantly.
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Use Direct, Positive Reminders: Instead of calling out what not to do across the field, give clear, actionable direction: “Keep your knees bent” instead of “Stop standing straight.”
3. Managing Emotional Resets After Mistakes
For athletes with ADHD or anxiety, making an error—like dropping a pass or striking out—can trigger intense emotional frustration. Without practical coping mechanisms, a minor mistake can quickly snowball into a downward spiral for the remainder of the game.
How to Help Young Athletes Reset:
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Create a Physical Reset Signal: Teach your athlete a quick, physical action that signals “letting it go”—such as brushing off their shoulders, taking a deep breath, or adjusting their gear before stepping back into play.
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Separate Performance from Self-Worth: Praise effort, focus, and resilience rather than just the outcome or winning.
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Validate First, Fix Later: In the moment of frustration, avoid immediate technical corrections. Validate their feelings first (“I know that was frustrating”), let them reset, and discuss the technical adjustment later.
4. Pre-Game Nerves vs. Sports Anxiety: What’s the Difference?
Every young athlete feels butterflies before a big game, but when does normal excitement turn into anxiety that holds a child back?
| Healthy Pre-Game Nerves | Sports Anxiety |
| Butterflies that fade once play begins | Persistent anxiety that persists throughout the game |
| Mild excitement/energy | Physical symptoms (stomachaches, headaches, difficulty breathing) |
| Eager to play despite nervousness | Avoiding practice, asking to sit out, or expressing severe dread |
If sports anxiety is preventing your child from enjoying their sport or causing significant distress before games, simple grounding techniques—like deep breathing exercises and controlled pre-game routines—can help bring their nervous system back into balance.
5. What Young Athletes with ADHD Need Most
If there is one message every parent and coach should hold onto, it’s this: young athletes with ADHD need to know that you are in their corner.
When adults show empathy, patience, and understanding, sports can become one of the most powerful places for kids with ADHD and anxiety to build lifelong confidence, social skills, and resilience.
Need Support for Your Child or Teen?
If your child struggles with ADHD, anxiety, executive functioning, or performance stress in sports or school, specialized guidance can help them build effective tools for success.
👉 Contact Heller Psychology Group Today to schedule a consultation or learn more about our therapy and executive functioning coaching services.
About Dr. Carey Heller
Specialization & Clinical Approach
Education & Academic Appointments
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Doctorate: Psy.D. in Clinical Psychology from The George Washington University.
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Undergraduate: B.A. in Psychology with honors from Muhlenberg College.
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Faculty Position: Assistant Clinical Professor of Clinical Psychology at The George Washington University (volunteer position), where he provides clinical assessment supervision to graduate students.