As hockey players, we all know the game can be unpredictable. A lucky bounce, a referee's call, or even the weather can throw a wrench into the best-laid plans. Yet, amidst the chaos of the sport, one truth remains: the key to consistent success lies in mastering what you can control.
Here are five strategic ways to take charge of the controllable elements of your game and elevate your mental performance on and off the ice.
1. Preparation Is Your Edge
Control begins long before you step onto the ice. How well you prepare determines how confidently you perform. Ask yourself:
- Did I get enough quality sleep to feel rested and sharp?
- Have I fueled my body with the right foods to maintain energy?
- Did I take time to visualize scenarios I might face during the game?
Preparation isn’t just physical—it’s mental too. Building solid routines ensures you step into every game ready to compete at your best.
Action Step: Develop a consistent pre-game routine that includes rest, nutrition, hydration, and mental preparation. Commit to following it every time.
2. Dominate Your Attitude
While you can't control the score or the other team’s skill level, you can control your attitude. A resilient mindset keeps you in the game regardless of the circumstances.
Replace self-doubt with self-talk that fuels confidence. Instead of thinking, “I can’t afford to make a mistake,” tell yourself, “I’ll give my best effort and adapt as needed.”
Action Step: Develop a mantra to repeat during high-pressure moments, such as, “Stay present, stay strong.” Use it to re-center your focus when adversity hits.
3. Be Intentional With Your Effort
Effort is entirely within your control. Hustling back on defense, finishing your checks, or digging in during a tough shift doesn’t depend on talent or luck—it’s all about your will to compete.
Great players consistently outwork their competition, even when the odds aren’t in their favor. Effort is contagious and can shift the momentum in your favor.
Action Step: During every game, set micro-goals like winning puck battles or making clean passes to keep your effort measurable and focused.
4. Master Your Response to Adversity
Every game presents challenges: turnovers, penalties, and bad breaks happen. What separates elite players from the rest is how they respond.
Rather than dwelling on mistakes, focus on the next play. A short memory is crucial for maintaining composure and confidence.
Action Step: Use a reset ritual to bounce back from errors, such as tapping your stick on the ice or taking a deep breath to clear your head.
5. Build Mental Resilience Through Daily Habits
Mental toughness isn’t developed overnight. It’s built through consistent habits that train your brain to perform under pressure.
Meditation, visualization, and journaling are powerful tools to improve focus, reduce anxiety, and reinforce positive mindsets. These practices allow you to stay sharp and composed, even in high-stakes situations.
Action Step: Dedicate 10 minutes a day to a mental performance practice. For example, visualize a perfect shift or write down three things you’re grateful for.
Final Thoughts
Mastering what you can control isn’t just about improving your game; it’s about unlocking your potential as an athlete and a person. By focusing on preparation, attitude, effort, responses, and resilience, you can create a solid mental framework to thrive in hockey—no matter what the scoreboard says.
Remember, the best players aren’t just physically skilled; they’re mentally sharp. Start mastering the controllables today, and watch your game transform.
Victory Starts in the MInd!
Coach Rob
rob@mindsetbodybank.com
