Sara Whalen Hess has worn many hats—UConn soccer star, USWNT World Cup champion, Olympic silver medalist, and now, a leading Psychologist in the area of sport and performance. As a strategic advisor for Westchester Soccer Club (WSC), Sara brings her extensive experience as both an elite athlete and a mental health professional to help athletes manage the psychological demands of competitive sports.
Q: Sara, you’ve had an incredible journey in sports. How did your soccer career begin, and how did it shape your path?
Sara Whalen Hess: My soccer journey began at Harborfields High School on Long Island, where I played soccer, basketball, and ran track. When it came time to choose a college, I had the option to sprint at the University of Pennsylvania or play soccer at UConn. I chose UConn, and that decision shaped everything that followed. The soccer program at UConn gave me the platform to develop as an athlete and a student. I majored in psychology there, which planted the seed for my post-soccer career.
Q: UConn retired your No. 8 jersey, a testament to your impact. What was that time like for you?
Sara Whalen Hess: My time at UConn was special. I played center outside back for most of my college career, helping our team reach the NCAA Tournament Final Four twice and making a national name for myself. By my senior year, the team needed more scoring, so I switched to the front line, which hadn’t been my role since high school. Despite that, I had my best offensive season, finishing with 21 goals and 22 assists. That versatility helped me win the Honda Sports Award for the top women’s soccer player in the country.
Q: Your accomplishments with the US Women’s National Team are iconic, particularly being part of the ’99 World Cup squad. What was that experience like?
Sara Whalen Hess: Playing in the 1999 World Cup was surreal. There were over 90,000 people attending that final game at the Rose Bowl and it was electric. The victory in penalty kicks against China, especially Brandi Chastain’s winning goal, is one of my most cherished memories. I was the first to celebrate with her, and that image ended up on the cover of Time Magazine. Being part of that team cemented my belief in how powerful the mental aspect of sports can be.
Our group of “‘99ers” has stayed together and has gone on to form an organization that is active today focused on empowering the next generation, and cultivating positive change through collaboration and the shared vision of making our communities, opportunities, and dreams bigger and better.
Q: You were also part of the 2000 Olympic team that won silver. What was it like transitioning from the excitement of the World Cup to the Olympics?
Sara Whalen Hess: The 2000 Olympics was another incredible experience, though bittersweet. We lost to Norway in a hard-fought final, but the journey was unforgettable.
Q: After your soccer career, you faced significant personal challenges. How did you overcome them?
Sara Whalen Hess: My career was cut short after a collision in 2002 left me with a torn ACL and MCL. After surgery, I developed a serious infection in my knee, which nearly ended my life. That period was extremely challenging, both physically and mentally. The loss of identity was deeply painful, and my physical body reminded me of pain and loss everyday. My doctors advised me not to run again. Little by little, however, I pushed through and started training for the 2004 New York Marathon. The training gave me a sense of purpose, and I finished in the top 35%. It was a tough but incredibly rewarding experience.
Q: Now, you’re a licensed psychologist. How did your playing career influence your work in psychology?
Sara Whalen Hess: My playing career showed me firsthand how important mental strength is for athletes. After retiring, I earned a master’s degree in psychology from Fordham and a doctorate from Fairleigh Dickinson. As a psychologist, I now help athletes navigate the mental challenges they face—whether it’s dealing with pressure, overcoming injuries, or balancing life off the field. It’s fulfilling to give back in this way because I know how vital mental support is.
Q: What will your role as a strategic advisor for WSC entail?
Sara Whalen Hess: I’ll be working closely with the players and coaching staff to build mental conditioning programs that focus on mental resilience, focus, and emotional control. My goal is to help players stay mentally tough during high-pressure moments, while also providing one-on-one support when needed. The mental side of the game is critical, as we can only train our bodies, our skills and our mental ability. I’m excited to have the opportunity to help WSC players develop that edge, and take their games to the next level.
Q: What advice would you give young athletes hoping to succeed at the highest levels?
Sara Whalen Hess: My advice is to focus as much on your mental game as your physical skills. The pressures of being an athlete—whether it’s competition, injuries, or personal challenges—can be intense. Having a strong mental foundation can be the difference between success and burnout. Also, never be afraid to seek help when you need it, whether it’s mental or physical. Knowing when to get support is a lifelong skill and a strength, not a weakness.