What to Expect Freshman Year of College Soccer (From a Former Player)

When you dream about college soccer, you picture the field, the jersey and the stadium. Nobody shows you the first month: the early alarm, the unfamiliar dining hall, the new classes and the quiet moments when you miss home.

I came up through Vasco’s academy, played at Regis University on a full scholarship and later played professionally at Botafogo. I also arrived in the United States as an immigrant, learning a new language and a new culture while trying to play at a high level. Here is what I wish more girls heard before freshman year.

1. Preseason moves fast

Preseason is when the coaches see who you are as a player and as a teammate. Expect early practices, fitness tests, team meetings and a lot of new information in a short time.

What helps:

• Arrive fit, but also rested. Ask the coach what testing to expect.
• Learn names, formations and terms quickly. Take notes.
• Be the player who listens, asks one smart question and works hard.

2. Your time becomes your biggest skill

College athletes have classes, practice, lifts, study sessions, travel and recovery. Nobody checks whether you are on time except you.

A simple weekly rhythm:

1. Write your class and practice schedule on one page.
2. Block study time before it gets late and tired.
3. Plan your meals and your sleep like part of the training.
4. Tell your professors early when games will make you miss class.

3. Homesickness is normal

The first month can feel lonely, even when you are surrounded by teammates. You may miss your family, your food, your language and your old routines. That does not make you weak. It makes you human.

What helps:

• Call someone you trust at a set time each week.
• Keep one small ritual from home, like a playlist or a meal.
• Say it out loud to a teammate or a coach: “This is harder than I expected.” You will probably hear: “Me too.”
• If sadness or anxiety stays strong and does not go away, talk to a counselor or health professional. Your college has people for this.

The thought “I’m the only one who feels this way” feels like a fact. It is just a thought.

4. Not playing right away

Freshmen are often adjusting while older players know the system. If you do not start, it can hurt. Instead of labeling yourself, try a different question: “What is one thing I can control this week?” Ask your coach for specific feedback, work on it and show up for your teammates.

5. Your body needs care

Training load is higher. Sleep, food and hydration are not extras. If you notice constant exhaustion or pain, tell the athletic training staff early.

6. Your team will become your people

Building friendships takes time. Eat meals with teammates, join team events and be the kind of person who says hello first. A good team culture is built by small kindnesses.

What you can do now, before college

1. Practice time management. Use a weekly planner during your junior or senior year.
2. Build a thought habit. When you catch a harsh thought, ask: What is the evidence for it? Against it? What is a more accurate thought?
3. Practice asking for feedback. Ask your current coach what you can work on.
4. Talk with your family about how you will stay in touch.
5. Write down why you play. On hard days, that sentence matters.

Inside the Athletes of Life platform, the night journal is a simple place to practice that thought habit, two minutes at a time.

A word for parents

Your daughter may call you upset in the first weeks. You do not have to fix it. Listen, ask what she needs and remind her she is not alone. Most first-year challenges ease with time and routine.

Final thought

Freshman year is a season of becoming. You will not feel ready for every moment, and that is fine. You do not have to be fearless. You have to keep showing up, one day at a time.

Born to Shine 💎