The Unconventional Rise of Missouri Soccer Star Sam Cary
Sam Cary’s path to becoming a professional soccer player was anything but ordinary or predictable. Unlike many elite athletes who were earmarked as prodigies from a young age, Sam readily admits she was never the star player growing up. “I was literally picking daisies on the field when I started playing at age 6,” she says with a laugh. “No one would have thought that girl was going pro one day.”
However, what Sam lacked in natural talent from the start, she made up for with an incredible work ethic and hunger to improve her skills. She fell in love with the feeling of finally mastering something difficult after hours of practice. This mindset of relentless self-improvement shaped her entire soccer journey.
As an under-the-radar high school recruit, Sam committed to the University of Iowa, a program that was far from a powerhouse at the time. But she saw it as an opportunity to elevate the team through her trademark hard work and competitiveness. Sure enough, over her five years at Iowa, the Hawkeyes went from a Big Ten bottom-dweller to a conference champion.
Sam had a stellar senior season in 2023, earning numerous accolades. She was an All-Big Ten Second Team honoree, a United Soccer Coaches First Team All-North Region selection, a Scholar All-American, and took home Defensive Player of the Big Ten Tournament honors. She anchored Iowa’s defense to program records for shutouts (13) and goals against average (0.76).
In her final season in 2023, the payoff came when Sam helped Iowa win the Big Ten tournament title while earning Defensive Player of the Tournament honors herself. It was a crowning achievement and validation of the audacious goal she had set as a high school sophomore years earlier. “Leaving with those titles gave me the most resolved feeling I’ve ever had,” Sam said.
The hardest transition, however, was going from college to the professional ranks in the National Women’s Soccer League (NWSL). “It hit me that soccer is my life and job now – I have to perform at the highest level,” she explains. But Sam characteristically embraced that responsibility, implementing strict routines and habits to optimally prepare herself mentally and physically before each match.
Her unique pre-game routine involves managing her “zones” – a blue zone for relaxation, a red zone for high energy and intensity, and a green zone that is her ideal competitive state. “You can’t ‘go’ all day, it’s exhausting,” Sam says. “When you first wake up, that’s the blue zone. I’ll drink coffee, watch TV, and just try to be at peace.” As game time nears, she’ll crank up music to get amped into the red zone before finding her sweet spot in the green zone – locked in but not overhyped.
Having a consistent routine and doing the same pregame meal of salmon, rice and veggies allows her body to recognize it’s game day. “My body knows when it’s game time because of how I prepare it,” Sam explains. “Confidence comes through preparation.”
Looking to share the wealth of knowledge she gained through her successful college career, Sam called upon teammates, friends, and competitors to create a book to help the next generation of college athletes. The book covers just about every aspect of the college experience, from choosing your school; to preseason and postseason; academics; mental health; injuries and even a section to give parents a way to understand what their expectations can and should be.
One of her biggest strengths is understanding what motivates each of her teammates individually. “You have to figure out how someone best receives feedback and coaching, even if it’s different from your own style,” she explains. This emotional intelligence has allowed her to be a great teammate always looking out for how to help others maximize their potential.
Despite her success, Sam doesn’t take anything for granted. She vividly remembers the immense pride of getting drafted into the NWSL, becoming the first ever Iowa Hawkeye player selected, a moment crystallizing all the sacrifices made by her family, coaches and others who supported her dream over the years. “It reflected so many people’s journeys that helped me get to that point.”
Now playing professionally in Sweden’s top league, Sam hopes her story can inspire young players who may get discouraged if they aren’t an overnight sensation. “You don’t have to be the best player on the field. It’s about how badly you want it and how much you’re willing to work for your goals.”
With her perseverance, self-awareness and team-first perspective, Sam Cary is an exemplary role model for anyone chasing ambitious dreams through dedication and self-belief. Her unconventional journey proves that greatness can blossom from humble beginnings.
You can read Sam’s book, The Do’s and Don’ts of College Soccer here : https://girlssoccernetwork.com/product/the-dos-and-donts-of-college-soccer-e-book/
