Raven Johnson, the dynamic guard for the South Carolina Gamecocks, has embarked on a transformative journey that extends far beyond the basketball court. Her story is one of physical and mental fortitude, resilience, and a commitment to personal growth. This journey culminated in a significant weight loss, but more importantly, it represents a profound shift in her approach to the game and to life itself.
The Spark: A Moment of Self-Realization
Following the national championship game on April 6, 2025, Johnson stood in South Carolina’s locker room answering questions. Most were about what had gone wrong in the loss to UConn, but some were about Johnson’s future.
The turning point in Johnson's journey came after watching post-game footage of herself. "We had just beaten LSU,” she recalled, “and I saw myself on video. I didn’t recognize the person in that jersey." This moment of self-realization ignited a fire within her. She realized she wasn’t performing or looking like the player she knew she could be. "I couldn’t move like I used to. I was winded, slow, and uncomfortable in my own skin," Johnson confessed. This prompted her to take decisive action. "That was the spark. The next morning, Raven didn’t hit snooze."
The Comprehensive Approach: A Team Effort
Losing 30 pounds in 6 months isn’t just about cardio and kale. Recognizing the multifaceted nature of the challenge, Coach Dawn Staley and the South Carolina coaching staff implemented a comprehensive plan that addressed not only Johnson's physical well-being but also her mental and emotional state. Coach Dawn Staley brought in strength coaches, nutritionists, and mental health professionals.
"Coach said, ‘You take care of your body, and your body will take care of you,’” Raven remembered. This holistic approach encompassed several key elements:
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- Nutritional overhaul: No more fast food. No more late-night snacks. Johnson overhauled her diet, eliminating unhealthy habits and embracing a focus on nutritious foods that would fuel her performance. "It hurt."
- Strength and conditioning: Johnson dedicated herself to a rigorous training regimen designed to improve her speed, agility, and stamina.
- Mental health support: She credits journaling, therapy, and affirmations as vital tools. Understanding the importance of mental resilience, Johnson engaged in practices such as journaling, therapy, and affirmations to cultivate a positive mindset and manage the emotional challenges of her transformation. Her favorite? “You’re not weak for starting over."
The Results: A Transformation Inside and Out
Six months later, Johnson weighed in at 170 pounds. The results of Johnson's dedication were undeniable. She became faster in transition, more explosive on defense, and her stamina skyrocketed. "That wasn’t just a slimmer Raven out there," Coach Staley said after a dominant Sweet 16 performance. "That was a leader. A fighter."
However, the transformation went far beyond the physical. At 170 pounds, Raven isn’t just lighter-she’s more powerful, more agile, and more confident than ever. Johnson experienced a surge in confidence, leadership, and overall well-being.
Overcoming Obstacles: The Mental Game
Johnson's journey was not without its challenges. "There were nights I cried in silence, mornings I doubted everything," she shared. "But I stopped trying to be perfect." Overcoming these obstacles required a strong mental game and a commitment to self-compassion.
The Impact on the Court
With about a month to go before she starts her final season at South Carolina, those struggles are a distant memory. Johnson spent the offseason working on her individual offense. She is well aware that in her best shooting season, the Gamecocks went undefeated. In her other two seasons, they came up short in part because she couldn’t keep defenses honest.
Johnson's renewed focus extends to her offensive game. “I’m about to put the ball in the basket,” she said. “I think this off-season, I was very much focused on details, on scoring, really, (and) being consistent. I’m looking for myself a little bit. I feel like if I look for myself a little bit more, it will open up others. So working on my shot. If people sag off me, I’m ready to knock the shot down. So just looking at things like that, but really just focusing on scoring.”
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Dawn Staley hopes Johnson follows in the footsteps of Tyasha Harris. Like Johnson, for three seasons, Harris was an inconsistent scorer and not particularly vocal. Then, as a senior on the 2019-20 team, Harris took over the leadership role and became a scoring threat.
“It’s important for our point guards to have a voice on our teams,” Staley said. “Raven in her last season, she’s been in the gym. She’s been working. And not only do we need her voice, we need her example, of how to play the position and how to run our basketball team. She’s giving it her best shot. I think she’s probably in the best, probably physical, mental, just complete (shape). We’d like for her to have gotten here a little sooner, but that’s her process. But we need her the most, the way she is right now, for our team this year.”
Johnson has embraced Staley’s expectations because she knows she won’t get another chance to go out a winner. “I feel a lot different, honestly,” Johnson said. “I’m very excited about my progression, what I’m seeing from myself. I’ve put in a lot of work this summer, and it’s showing. I’m very excited for me and the team.”
South Carolina has made five consecutive Final Fours, tied for the second-longest streak in NCAA history. Johnson has never known a South Carolina season that ended before the final weekend. Johnson has told me she doesn’t count the 2022 championship because she was injured, but technically, she still has a chance to become the first Gamecock to win three championships.
“It’s very important,” Johnson said. “I mean, that’s the goal, to get back to the national championship, and it’s very hard to get back there. So that’s what we’re doing in the summer and the preseason. This preseason was very hard for us. The stuff we did is gonna prepare us for March Madness.”
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The Power of Support: Latson's Arrival
Having Latson by her side again has brought Johnson renewed joy. They click both on and off the court in a way she didn’t have last season. Johnson had already told me privately that her best friend, Ta’Niya Latson, would be transferring to South Carolina and implied that she was coming back so they could play together. She knew I knew, but didn’t want to go public, so Johnson flashed that trademark smile and said, “Maybe.”
“Oh, it’s amazing. It’s wonderful. I just read her,” Johnson said. “I love her and I’m glad she’s here.”
A Look Back: A Season of Challenges
That loss in Tampa was likely the low point of a disappointing season for Johnson. She got off to a slow start, shooting 0-8 in the season opener against Michigan. In the first eight games of the season, Johnson shot just 11-51 (21.6%) and was 0-13 from three.
She broke out of that slump in December and was eventually named to the SEC All-Defensive team, but Johnson’s numbers were down across the board. In 2023-24, Johnson averaged 8.1 points, 5.2 rebounds, 4.8 assists, and 2.1 steals. She shot 44.3% overall and 35.0% from three.
In 2024-25, it dropped to 4.9 points, 4.5 rebounds, 2.8 assists, and 1.4 steals. She shot just 35.0% and 29.5% from three.