Summer training is in full swing. Skates are sharpened, sticks taped, and bodies pushed to the limit. Yet for many hockey players, the biggest opponent isn’t on ice: it’s the question of “Where will I play next season?”
Whether you’re an over-ager wrapping up junior eligibility or a free agent still waiting on that pro offer, the unknown can feel paralyzing. You’ve got drills to master, weights to lift and pucks to fire, but your mind keeps drifting to scenarios you can’t control:
- “What if I don’t get a contract?”
- “What if I have to move across the country?”
- “What if my skills plateau?”
That kind of mental grind isn’t just stressful—it can wreck your training, your sleep and even your nutrition.
How Overthinking Costs You Ice Time
- Training Intensity Drops
Every rep demands full focus. But when your head is stuck on “what-ifs,” you go through the motions. You half-commit to plyos, skimp on reps or rush through conditioning. Performance stalls—and so do your chances of catching a scout’s eye. - Sleep Takes a Hit
Tossing and turning over unanswered questions leads to shallow sleep or late-night mind spirals. When you finally doze off, you wake groggy. Fatigue slows reaction times, dulls decision-making on the ice and spikes injury risk. - Nutrition Slips
Skipping meal prep because you’re “too stressed” or grabbing junk food at the rink may feel like relief in the moment—but sugar crashes and depleted energy only add to your overwhelm.
The Real Price of “What-If” Worrying
- Lost Progress: Every distracted workout is progress you’ll have to chase down later.
- Strained Relationships: Loved ones feel your anxiety. Team chemistry suffers when you isolate.
- Burnout: Chronic stress can drain your passion for the game you love.
Shift Your Focus: Strategies to Stay in the Present
- Circle of Control
Draw two concentric circles on paper. In the inner circle, list what you can control today: your effort, practice habits, nutrition choices, sleep routine. In the outer circle, write down uncertainties: contract offers, team decisions, travel logistics. Spend your energy inside the inner circle—then tear up the outer list. - Daily “One-Task” Ritual
Each morning, pick one key focus: a specific skill drill, a strength circuit, or a recovery goal. Give it zero distractions for 15–30 minutes. Small wins build momentum—and quiet the mental chatter. - Mindful Breaks
Schedule two or three 2-minute breathing checkpoints: before practice, mid-day, and pre-bed. Close your eyes. Inhale for four counts, exhale for four counts. Notice tension in your shoulders, jaw or gut. Let it go with each exhale. Even a few breaths reset your nervous system. - Nutrition by Plan
Prep simple, balanced meals and snacks on a fixed schedule: for example, chicken and rice at noon; Greek yogurt and berries at 4 p.m.; eggs and veggies after practice. When it’s time to eat, follow the plan—no decision-overload needed. - Accountability Partner
Find a teammate or coach who checks in daily. A quick text or call on Monday, Wednesday and Friday keeps you honest. It’s harder to spiral when someone else’s counting on you to report back. - Visualize Your Process, Not the Outcome
Instead of replaying a future contract meeting in your head, imagine yourself nailing a perfect edge-drill or crushing your last set. Visualization of actions primes your brain for execution, not anxiety.
Finish the Season Strong—One Day at a Time
Uncertainty is inevitable. Teams will decide. Contracts will come and go. But your preparation, your mindset and your habits—those are yours. When you catch yourself lost in “what-ifs,” reel it back to right now: the skate on your foot, the puck on your stick, your breath in your lungs.
Play today’s game with total commitment. Do the work you can control. Trust that, when it’s time to shine for scouts or coaches, you’ll be ready. And that certainty? That’s how you win—regardless of where you lace up next season.
Victory Starts In The Mind
Rob Pallante
Mental Performance Coach
www.mindsetbodybank.com
