In this episode, we cover…
(0:05) David’s sports experience growing up in Switzerland
(0:47) Moving to the United States and visiting the University of Virginia
(2:15)The cultural differences between Switzerland and the U.S.
(4:23) The impact of mentors on his career
(5:44) David’s recruiting journey and committing to UVA after his first recruiting trip
(8:06) Youth sports specialization and David’s perspective
(9:40) Race day anxiety and how to stay present during competition
(11:07) Working with a sports psychologist who helped him learn mental training techniques
(12:17) David’s favorite breathing technique for race-day nerves
(30:04) A key lesson for athletes: success comes from developing your body, your technique, and your mind
A Conversation with Former Olympian & UVA Swimmer David Karasek
In this conversation with Athletes Untapped, we are joined by former Olympian & Virginia Cavaliers swimmer David Karasek. He talks to us about the importance of not only physical preparation, but the need for training your mindset. From growing up in Switzerland to competing at the University of Virginia in Charlottesville, his journey is a great story about how confidence and resilience can completely change an athletic path. He shares lessons on team culture, recruiting, race-day anxiety, and what lessons all young athletes and parents should hear.
From Switzerland to America: How Team Culture Changes Everything
Growing up in Switzerland, swimming felt like more of an individual sport for David. A major turning point in his athletic journey was moving to the United States for college. At UVA, everything centered around the team. Even in a sport where everyone competes in their own lane, David realized that training, improvement, and accountability happen together. Teammates hold each other to a high standard, call each other out, and compete for the university instead of only for themselves. This is a g
The Importance of Mindset for Athletes
One of the most important lessons David has learned is the importance of mental training in sports. He explained that athletes train three main things: their body, their technique, and their mind. All three work together to reach the next level. An athlete can have strong technical skills and physicality, but if the mindset is lacking, performance will suffer. David speaks from first-hand experience. He knew he was capable at practice, but race-day anxiety often got in his way. This changed when UVA brought in a sports psychologist who had previously worked with Michael Phelps. David began to understand the power of mental skills for not just swimming, but for life.
A Simple Breathing Technique for Race-Day Anxiety
One of the best tips David shared was a breathing exercise he uses with athletes. Performance anxiety is common, even for athletes who love competition. The goal is not to eliminate nerves, but reset, and become present in that moment. The breathing technique works like this:
- Stand in a confident posture
- Exhale all the air from your lungs
- Breathe in through your nose for 4 seconds
- Hold for 2 seconds
- Breathe out through your mouth for 8 seconds
- Hold for 2 seconds
- Repeat up to 3 times
This technique helps athletes in many ways. It relaxes the body, releases tension, and brings attention back to the present moment. For athletes in any sport, this is a powerful tool for before a big game, race, or stressful event.
How Young Athletes Can Handle Pressure in College Sports
David discussed the challenges of moving from another country to compete in college athletics in the United States. Although he loved his recruiting trip to UVA and committed right away, it was a stressful transition. At first, he was homesick, having to adjust to a new culture, new expectations, and a higher level of performance. Because he received a scholarship, there were real demands placed on him from the start. This experience is very relatable for athletes who dream about college sports; they focus on getting recruited, but not everyone fully understands what happens when they arrive on campus. Athletes should prepare not just physically, but mentally and emotionally for the jump to college athletics. Competing at the Division I level requires maturity, resilience, and the ability to handle pressure.
Nutrition and Recovery Tips for Swimmers
David shared a few recovery tips he learned from a Team USA performance nutritionist, though emphasizes he is not a nutritionist. One key point was the importance of fueling during and immediately after training. Swimmers need carbohydrates during practice and should begin recovery as soon as possible after getting out of the pool. A good recovery practice he uses is: drink carbs during practice, use a recovery shake right after training, aim for a 3-to-1 carb-to-protein ratio, and follow this with a strong meal soon after. Athletes can’t recover well if they go hours without eating after intense training. For growing athletes, that can hurt both performance and long-term development.
The Biggest Landmine in Youth Sports Today
When asked what young athletes should be careful of today, David did not hesitate: social media, phones, and gaming. He believes that much of online content is designed to keep kids glued to their devices for as long as possible. While some content can be useful, endless scrolling and passive consumption can distract athletes from the real-world skills sports help build. He believes sports remain one of the best places for kids to develop resilience, focus, time management, discipline, and teamwork. This part of the conversation is especially relevant for parents today. Young athletes are constantly exposed to highlight reels, comparisons, rankings, and outside noise. That can hurt confidence and create unrealistic expectations. A standout 14-year-old may not become a college athlete, while a late bloomer might thrive later on. Social media often hides that reality.
Final Thoughts on Mental Training for Athletes
This episode is a strong reminder that athletic development is about much more than physical performance. David’s journey from Switzerland to the University of Virginia, and now into coaching, shows how much mindset shapes confidence, growth, and success. For young athletes, his message is clear: train your body, build your skills, and do not ignore your mind. For parents, the takeaway is just as important: support your child’s mental development as much as their physical training. For coaches, this conversation reinforces how powerful the right tools can be. Sometimes, one mindset shift can help an athlete unlock what they were already capable of all along.
About Athletes Untapped
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