Philadelphia Union

"We’re thrilled to launch The Affiliate Newsletter, a dedicated space for our Philadelphia Union Affiliate clubs to stay connected, informed, and inspired. Each month, our staff will explore key areas of the modern game, including Technical, Tactical, Mental, and Physical topics. We’ll also share coaching lessons designed to support your players and staff.

For our first issue, we’re focusing on the Mental side of the game, an area that shapes how players think, grow, and compete.

Remember, all Affiliate players and families receive exclusive discounts on Union Youth programs such as camps, clinics, and training. Thank you for being part of our Affiliate family, and please enjoy this month’s issue."

— CJ Seemuller, Senior Youth Coordinator

Managing Anxiety on Game Day

By Coach Alex Cabrera

Match day comes with a wide array of emotions, both positive and negative. As a Philadelphia Union coach, here are a few tips I give to my own players to shake those pre-game jitters.

Establishing a consistent game day routine by arriving early, doing familiar stretches, and warming up in the same order is key. This reduces uncertainty and creates a sense of comfort to ease those matchday nerves.

Breathing exercises like slow, deep breathing or “box breathing” can help regulate heart rate and help calm nerves, while positive self-talk and cue words that emphasize process over outcome replace negative thoughts with constructive ones.

Brief visualization of successful plays activates the same brain pathways as practice and boosts self-belief. Focus on controllable performance factors such as effort, attitude, and preparation instead of outcome-based factors such as the score or the referee to further reduce anxiety.

A well-balanced meal will go a long way; it is important not to experiment with new foods on game day. Much like the first tip, consistency is key. Have your primary meal 2-3 hours before kickoff. If your match is early in the morning, try having a more hearty dinner the day prior. When athletes eat balanced meals with complex carbohydrates and adequate protein, their blood glucose stays steadier. Stable glucose supports more consistent brain function and lowers irritability, which is linked to less game day anxiety.

More Than a Game: Prioritizing Mental Health in Sports

By Coach Lucas Milazzo

The roar of the crowd, the pressure to perform, the constant grind—for athletes at every level, the game isn't just a game. It’s a high-stress environment where the stakes are always high. In recent years, we've started to talk more and more about a crucial part of this equation: mental health. We often forget that behind every jersey is a person with a life, challenges, and emotions that extend far beyond the playing field.

As a coach with the Philadelphia Union, I've seen firsthand how important it is to prioritize the mental well-being of my players. I know what they're going through because I've been there myself. Growing up in Brazil, the pressure to succeed in soccer was immense. By high school, the weight of those expectations, combined with personal struggles, started to impact my performance. I thought the solution was to bottle everything up and push through, but as Marcus Rashford so wisely put it, “my mental health is just as important as my physical health.”

Eventually, the weight became too much to carry alone. My senior year, I hit a breaking point and realized I had to do something to save the one thing I loved most: playing soccer. I started by talking to family, friends, and teammates. The real turning point, however, came when my girlfriend suggested therapy. It was one of the most challenging things I've ever done, more intimidating than any game I had ever played. But walking into that office changed my life. I finally began to see my own worth again.

That experience inspired me to become a coach. I wanted to help others avoid the struggles I went through and create a space where players felt safe to be vulnerable. With the Philadelphia Union, I found an organization that shared my values. Here, our players aren’t just machines—they are individuals.

The single most important piece of advice I can offer any athlete is this: You are not alone, and it's okay not to be okay. We live in a society that often expects athletes to be superhuman and tough, but we must normalize vulnerability and speak up.

Soccer is more than just a sport; it's a lifestyle. And in the game of life, you have a team around you to support you through the highs and lows. Your performance in a single match doesn't define who you are. As coaches, we want our players to feel comfortable enough to speak their minds and be themselves. Seeing a player happy and genuinely enjoying the beautiful game is more valuable than any championship.