Volleyball player Ezrah Herbert shares her inspiring journey from discovering the sport in a daycare to representing Trinidad and Tobago internationally. She opens up about her mental prep routines, overcoming injury setbacks, and how faith, culture, and team support fuel her resilience—offering advice to young athletes chasing big dreams. 

What first inspired you to start playing volleyball, and how did your journey in the sport begin?

EH: The first time I heard the word “volleyball” was when I went to work with my sister at the daycare where she was employed. One of her co-workers used to play, and that day I learned how to bump a ball. In 2019, I was properly introduced to the sport when I entered Bishop Anstey High School and watched a practice match. Soon after, I had a conversation with my mother about wanting to start volleyball training—which came as a surprise, since my original plan was to play football. After that, I began training with my school team. When COVID hit, I had to stop school training, but in 2021 I joined my current club, West Side Stars.

Volleyball demands both physical prowess and mental sharpness. Do you have any specific mental routines or rituals you engage in before matches to prepare yourself mentally?

EH: Before any game, I listen to music during the car ride to the venue. Before and during warm-ups, I like to have conversations with myself about my goals for the upcoming match—whether that’s aiming to get all my serves in or avoiding any foul sets. It helps me keep my mind fully focused on the game ahead. And lastly, I pray—giving thanks to God for the opportunity to play and acknowledging that everything comes from Him, and nothing is possible without Him.

In high-stakes moments, such as match points or critical plays, how do you maintain focus and composure? Are there particular mental strategies you employ to manage pressure?

EH: I just try my best to focus on the task in front of me. For example, if I’m serving on match point, aiming my serve to a specific part of the court often helps me stay focused. Or, if we’re down a few points, I focus on reading the game and analyzing which set would give my team the best chance to score. That keeps me composed.

Representing Trinidad and Tobago on the international stage brings unique cultural experiences. How has your cultural background influenced your mental approach to training and competition?

EH: It’s taught me about balance. I’ve learned how to be serious about my goals while still finding joy in the journey. I grew up in a place where resilience, creativity, and community are core values, and remembering that helps me stay composed even under pressure. I don’t just train to win—my motivation is to represent everything that makes us unique.

Athletes often face challenges like injuries or performance slumps. Can you share an instance where you encountered a significant setback and the mental strategies you used to overcome it?

EH: I’ve had multiple setbacks throughout my journey so far, both mental and physical. The hardest one was during training for the national U19 team of Trinidad and Tobago. I sprained my finger, which was critical for me as a setter. It took a toll on both my performance and my mindset. Trainings became difficult because I wasn’t playing my best, and I often questioned whether I wanted to continue. Mentally, I was drained. My mother constantly reminded me that not everyone gets the opportunity to represent their country. I also kept telling myself that what I was going through was temporary and that I could overcome it. Because of that, I knew I’d become a stronger athlete. And while it’s not really a “mental strategy,” I believe having a good support system is extremely important during these kinds of challenges.

Volleyball is inherently a team sport. How do you and your teammates support each other’s mental resilience during tough matches or tournaments?

EH: During tough tournaments and games, we often raise our level of communication both on and off the court. If someone makes a mistake, we just remind them to focus on making the next play better. It’s all about trust—trusting that each of us will do our part so the team can come out on top.

For young athletes in Trinidad and Tobago aspiring to reach the international level, what mental skills or practices would you recommend they develop early in their careers?

EH: I’d say one of the most important things is developing the habit of putting in work outside of official training hours. Mentally, having the motivation and determination to push through challenges is key. Don’t be afraid to make mistakes—they help you grow.