Every game day morning, Jaelin Howell walks into the Racing Louisville facilities with a cup of coffee. She oscillates between plain black coffee, espresso or a latte with almond milk, but she never uses any flavoring.

“I like to taste the beans,” she tells Just Women’s Sports.

Then, she takes time to journal, putting on her headphones to help her visualize the kind of game she wants to have. She follows her moment of zen with a prayer. And then she heads off to get hyped in the locker room with her teammates.

That series of events provides the perfect combination for Howell: She gets dialed in, then lets loose and has fun. In her first season in the NWSL, which included some growing pains, Howell discovered the importance of a game-day routine. She’s not superstitious. She just knows what works.

And now, after a rookie campaign in which Howell started all 22 of her team’s matches, she will have a chance to perfect her routine off the field and her play on it. The 23-year-old midfielder signed a contract extension Tuesday, adding another year to her original deal and keeping her with Racing Louisville through 2025.

“Racing has treated me super well, and they’ve always invested in me,” she said. “I see a lot of great things in the future of the club.

“I felt really comfortable my first year, and I felt like the staff and the players really embraced me, and I felt like it was a good environment for me to be in for the next couple of years.”

We’ve got something special brewing. ☕️ pic.twitter.com/OiDJb9xpjO

— Racing Louisville FC (@RacingLouFC) January 10, 2023

Howell was the second overall pick in the 2022 NWSL draft following a successful college career at Florida State, where she won back-to-back Hermann Trophies and led her squad to two NCAA titles.

In college, Howell became accustomed to success — her Florida State teams went a combined 72-14-12 — but Racing Louisville didn’t see the same kind of results during her rookie season. The club went 5-8-9 on the year and missed out on the playoffs.

Still, Howell believes the team has the right combination of youth and experience, as well as the resources and facilities, to take the next step in 2023.

“Our team got closer throughout the season, and I think we are going to make the right adjustments to come out and have a different season, and get the results we want,” she said.

Racing Louisville has a young roster, and adjusting to life in the NWSL takes time, Howell said. The college season is much shorter and less of a grind.

So Howell learned to prioritize recovery, listening to what her body needed throughout the grueling season. She also had to work on the mental aspects of the game.

“I didn’t realize the expectations I had put on myself, coming off of a national championship and a MAC Hermann,” she said. “I just really wanted to prove myself in the league, and I think, honestly, put a little too much pressure on myself.”

Howell started seeing a sports psychologist. By the middle of the season, she felt more confident on the field. Howell has always been a perfectionist, and seeing a psychologist helped her get out of her own head.

“I want to control everything, and I would get in my head about stuff,” she said. “So a lot of it for me was just letting go, letting loose and just playing. I found myself playing a lot better, a lot more free, and it helped me tremendously.”

With her rejuvenated mental state and the young talent around her, Howell believes good things are coming for both her and her team.

Individually, one of those things could be a more permanent spot on the U.S. women’s national team. Howell has made five appearances for the USWNT since 2020, including three in 2022, but she wasn’t named to the most recent roster for the squad’s two friendly matches in New Zealand.

“Hopefully, we continue to get more and more talent (at Racing), and we can commit and push each other in training environments,” she said. “I think our performance last year didn’t really show the capabilities that we have. I’m excited to see our potential, and I think that, combined with our fantastic facilities and training environment, is going to help me grow.”

Howell is growing and changing, and so is the league. Both for the better, Howell thinks.

The rookie joined the NWSL during a tumultuous time. The Sally Yates report and the NWSL and NWSLPA joint report, both published during Howell’s first year as a pro, uncovered patterns of abuse and misconduct in the league. Racing Louisville was cited in both reports, with former coach Christy Holly at the center of the allegations, though the club was far from the only one implicated.

Howell is glad the issues have come to light, and she is optimistic for a better Racing Louisville and a better NWSL going forward.

“I’m looking forward to the changes being implemented and the future in 2023,” she said. “I think the league and the club are heading in the right direction. I’m excited.”

Eden Laase is a Staff Writer at Just Women’s Sports. Follow her on Twitter @eden_laase.

With half of the Elite Eight now set, a few Big Ten underdogs still have a shot at disrupting the No. 1 seed stronghold at the 2025 NCAA volleyball tournament this weekend.

The No. 3-seed Purdue Boilermakers are through to the quarterfinals after defeating No. 2-seed SMU 3-1 on Thursday, while the No. 4-seed Indiana Hoosiers, No. 3 seed-Wisconsin Badgers, and the still-undefeated overall No. 1 seed Nebraska Cornhuskers all face stiff Sweet Sixteen competition on Friday afternoon.

Coming off a strong regular season, the Big Ten could still field half of the quarterfinal round — though that would require the first No. 1-seed upset of the 2025 national tournament in the form of an Indiana victory over top-seeded Texas.

Bolstered by their defensive leader, senior middle blocker Madi Sell, the Hoosiers booked just their second-ever Sweet Sixteen trip with last week's win over No. 5 Colorado, with Indiana now hoping their lucky run continues against the 2022 and 2023 champion Longhorns.

Meanwhile, the No. 1 Huskers will look to keep rolling against No. 4-seed Kansas while the No. 3 Badgers aim to snag another Big Ten spot in the Elite Eight by ousting No. 2-seed Stanford on Friday.

How to watch the 2025 NCAA volleyball tournament this weekend

The NCAA volleyball tournament's Sweet Sixteen action will wrap with four games on Friday, starting with No. 1 Texas vs. No. 4 Indiana at 12 PM ET.

The Elite Eight will then meet at the net on Saturday and Sunday to determine the last-standing teams heading to next week's Final Four in Kansas City.

All of this weekend's NCAA tournament games will air live across ESPN platforms.

Team USA is on a roll, officially taking the four-game 2025 Rivalry Series against Canada before the slate of friendlies is even over, with the US collecting three consecutive wins so far — and one shot left at making it a clean sweep.

The US downed their northern neighbors by a commanding 10-4 scoreline in Edmonton on Wednesday, marking Team USA's first-ever 10-goal victory against the reigning Olympic champs — all while upping the 2025 series' goal tally to 20-6.

While each team fine-tunes rosters ahead of the 2026 Olympics, one test remains for both international hockey titans before the Winter Games take the ice in February.

"The work doesn't stop. Our Olympic team is not named. There's still one more game to go," said USA captain Kendall Coyne Schofield, acknowledging that her squad is not taking their foot off the gas despite the recent lopsided results.

"We have one more game against them before the Olympics," echoed Canada captain Marie-Philip Poulin. "We're all aware of that."

How to watch Team USA vs. Canada in the 2025 Rivalry Series

The puck drops on the final match of the sixth annual hockey Rivalry Series between the USA and Canada in Edmonton, Alberta, on Saturday.

Live coverage of the clash will begin at 9 PM ET on the NHL Network.

The latest FIFA women's soccer rankings dropped on Thursday, with Spain widening their lead at No. 1 after winning a second consecutive UEFA Nations League title earlier this month.

The USWNT held steady at No. 2, ceding 7.48 points after losing an October friendly to No. 22 Portugal before going on to secure four straight wins over Portugal, No. 35 New Zealand, and No. 13 Italy to close out 2025.

Elsewhere in the FIFA Top 10, No. 3 Germany and No. 6 Brazil both saw boosts after successful fall runs, while Canada skidded to No. 10 amid a recent five-match winless streak, with Les Rouges's last victory coming against No. 43 Costa Rica last June.

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The biggest changes, however, occurred outside the top ranks, as No. 96 Nicaragua, No. 118 Burkina Faso, and No. 137 American Samoa all rose by 16 spots.

Notably, upcoming USWNT opponent Paraguay saw the largest drop in this month's Top 50, sliding five spots to No. 46.

Ultimately, as the USWNT battled to keep pace in a year of roster experimentation — and without a major competition on the team's 2025 docket — the many international competitions in Europe benefitted victors and challenged losers in this week's FIFA rankings update.

The No. 16 USC Trojans are gearing up for another top-ranked test, hosting the reigning national champion No. 1 UConn Huskies in the weekend's flashiest NCAA women's basketball matchup on Saturday.

Coming off their second ranked win of the season, USC topped No. 20 Washington 59-50 last Sunday, with 22 points and 12 rebounds from freshman Jazzy Davidson helping pull the Trojans to a 7-2 record.

"I saw a resolve in our team," said head coach Lindsay Gottlieb afterwards. "I knew we could get the next stop, I knew we could get the next play."

USC will face a particularly familiar foe against the Huskies — this time without sidelined star junior JuJu Watkins — after UConn knocked the Trojans out of the NCAA tournament two years in a row.

Notably, sophomore guard Kayleigh Heckel departed USC over the summer for the Huskies, with the former Trojan averaging 7.7 points per game entering Saturday's clash with her old team.

"I just try to take one game at a time, but I'm excited to go back," Heckel said ahead of her first trip back to LA since transferring. "I had a great freshman year there, and I learned a lot, and it was a great experience, a lot of fond memories. So I'm looking forward to it."

How to watch No. 1 UConn vs. No. 16 USC on Saturday

The Trojans will host the Huskies with tip-off set for 5:30 PM ET on Saturday.

Live coverage of the clash will air on FOX.