Pressure-packed moments define hockey. Whether it’s a team battling to tie the game in the final seconds or a defense holding the line with the clock winding down. How players respond to high stress scenarios can determine the outcome of the game. This is where the “Anxiety Drill,” comes into play. This drill is designed to simulate these moments and prepare teams to thrive under pressure. This drill not only sharpens tactical skills, but also helps players build resilience in the face of anxiety.
The Breakdown of the Anxiety Drill
The drill is simple yet highly effective:
• Set up a 5v5 scenario with a score of 2-1 or 3-2.
• Put a short time constraint on the scoreboard—2 to 3 minutes, or even less to increase intensity.
• The losing team pulls their goalie to add an extra attacker, mimicking a real game situation where every second counts.
• The drill begins with a face-off, with teams battling to achieve their respective goals: the trailing team aims to tie the game, while the leading team focuses on defense and clearing the puck.
Coaches can layer in extra scenarios, such as offensive zone face-offs, neutral zone scrambles, or penalty kill setups, to replicate many different game sceniros.
Why the Anxiety Drill Works
This drill is more than practice, it’s a mental and physiological training ground for players to adapt to high-pressure situations.
Here is why:
Here is why:
Reducing Anxiety Through Exposure
Anxiety in sports often stems from the fear of failure and the unknown. When players face high stakes situations in real games, their bodies respond with a “fight or flight” reaction, causing elevated heart rates, muscle tension, and impaired decision making.
By exposing players to similar high-pressure scenarios during practice, the Anxiety Drill desensitizes them to these feelings. This process, known as gradual exposure therapy in psychology, helps players learn to manage their stress response.
Studies on anxiety and performance, like the one by Dr. Robert Yerkes and John Dodson, show that moderate levels of arousal improve performance (Yerkes-Dodson Law). There is limited research on how long that "boost" can last and how accuracte it is. However, many studies have been done on how excessive anxiety can push players beyond the optimal zone, leading to mistakes. The Anxiety Drill teaches players to maintain focus within their optimal arousal zone.
Activating the Prefrontal Cortex
In high-pressure situations, the brain’s prefrontal cortex (the area responsible for decision-making and strategic thinking) plays a crucial role. However, stress can impair this function, causing players to freeze or make poor choices.
The Anxiety Drill trains the brain to stay engaged under pressure. As players navigate these scenarios in practice, they build the neural pathways needed to process information quickly and make effective decisions.
Combating Physical Tension
Anxiety often manifests physically, with players experiencing tight muscles, shallow breathing, or slowed reaction times. This tension can severely impair performance, particularly in a fast-paced sports like hockey.
The Anxiety Drill emphasizes movement, communication, and execution under stress, teaching players to stay relaxed and fluid despite the pressure. Over time, this improves their ability to stay composed during real game situations.
Real Game Benefits
The Anxiety Drill translates to in game success by preparing players for the most intense moments of competition.
Clutch Performance - Players become accustomed to executing under pressure, making them more confident and effective in crucial moments.
Improved Decision Making - By practicing quick reads and responses in high-stakes scenarios, players develop faster reaction times and better on ice awareness.
Team Cohesion - The drill forces players to communicate and rely on each other, fostering stronger teamwork in chaotic situations.
Anxiety is inevitable in hockey, but it doesn’t have to be a hindrance. The Anxiety Drill equips hockey players with the mindset to manage stress, make smarter decisions, and perform their best when it matters most.
