Box 1832 Valleyview, Alberta T0H 3N0 (780) 524-8475 www.powerplushockeyskating.com Power Plus Hockey Skating Inc. Stronger Mental Skills = Better Hockey By Tanya Morgan, Power Plus Instructor BKin., Majoring in Mind Sciences CIS and Canada West Champion, 2012 Have you ever noticed that when somebody doesn t play up to potential, the player s parents, and often the player him/herself, frequently chalk it up to mental causes? You ll hear things like, he didn t focus, or I just psyched myself out, or she just can t handle the stress of competition, or I couldn t get motivated. Although it s true that some games are lost by pure physical shortcomings, much of the time the mistakes are mental. And yet, what do we do? Go back to the ice and focus on more physical skills as if another drill in getting to the line faster, or working on our passing, will fix it. There seems to be an underlying expectation that if the physical skills are up to par, the player will have the confidence and mental toughness to deliver when it counts. Yet we ve all seen too many talented athletes who didn t deliver when it counted, to believe that this is true. So what role do mental skills really play in the success and enjoyment of the game? And how do we help players to develop these skills in age-appropriate and level-appropriate ways, keeping the player s overall well-being as our goal? What Are Mental Skills, Anyway? Mental skills are procedures that help athletes to control their minds consistently as they go through their sport. Mental skills include things like: Concentration Controlling stress Building self-esteem Visualization & mental imagery Mental skills aren t just important in sport. They re a big part of success in life outside the rink too. Power Plus Hockey Skating Inc. www.powerplushockeyskating.com
Power Plus Hockey Skating - Better Mental Skills = Better Hockey Page 2. Age-Appropriate Mental Skills Training It s never too early to start building mental skills. The crucial thing is to build them in ageappropriate ways. Sports psychologists stress that, although elite teams of older players should focus their mental training on hard work, team play, and playing to win, the coaching and parental emphasis for youngsters should be quite different. With youngsters, parents and coaches should concentrate on building the player s interest in the game, and on teaching skills and values that will make the youngsters better hockey players and better people. With younger kids, the focus should be on having fun and learning the broad positive values that sport can teach things like fair play, self-confidence, and the satisfaction of improving skills. As Bobby Orr put it: We ve got to let our kids go, have fun, and not overstructure them. The values we can teach them while they re having fun they can use for whatever career they choose. (Bobby Orr, as quoted in Hockey Tough: A Winning Mental Game) Only as players reach older, more elite levels, should the focus shift to the competitive aspects of the game. How Do We Train Mental Skills? The simplest principle for mental success at any age or skill levels is: focus on the positive. With young children, this means encouraging them to think about the good things the fun they had in the game, the things they did well. Dwell on the positive. Boost confidence and enjoyment. Minimize criticism. Later, as players mature, criticism becomes more necessary, and the player s mental training can include ways to spin constructive criticism into fuel for improvement and increased confidence. But with children, minimize criticism and focus on what the child did well. Positive self-expectations are a crucial key to success. One technique that coaches can use with players at any level is to set aside a few minutes before a practice or game to have the players sit silently and think about the good things they re going to do on the ice that day. With youngsters, the coach might ask them to think of two things they are going to do well. With older players, the coach might ask the players to think of, and visualize, six things. Players don t need to share their thoughts. The important thing is for the coach to demonstrate the importance of positive self-talk by regularly scheduling time and having the players practice it. A similar exercise can be done after a practice or game, with players asked to focus on the things they did well, and to allow themselves a feeling of achievement. The key is to focus on positives, not negatives. Mental Strategies for Elite Players At the elite level, how much of the game is mental? Consider this quote from Saul L. Miller s book Hockey Tough: A Winning Mental Game:
Power Plus Hockey Skating - Better Mental Skills = Better Hockey Page 3. Clearly, at elite levels, a small investment in sports psychology can be the difference between a high-achievement athlete and an average athlete. So how do we develop mental skills as players get older and move into elite levels? One way is to encourage players to experiment and develop their own methods of motivation and self-talk. For example, when you re taping your stick, every time you swipe the tape around, say something positive. Swipe the tape and say, I will make tape-to-tape passes today, swipe the tape again and say, I m a great player, I can do this. Positive visualization is another key tool. Before games, to get the focus, I used to go to the bench after off-ice warmup, then sit and look at the ice and visualize the plays I was going to make like a one-on-one with someone and me beating them, or putting the puck in the net. The key is to use positive images that get you into the proper mindset. Gretzky has been quoted as saying that, after warmup, he would take a few moments in the locker room and visualize myself on the ice to help me avoid distractions and focus on my game plan. Sidney Crosby, another of our all-time great players, says he focuses on the process of winning, rather than on the end result. I m looking at it as short term as possible, he says. I push myself to raise my game every day. Crosby sets process goals, which are small goals or objectives that athletes use to help them execute each play and focus on improving the little things. In practice situations, you can set process goals to improve your technique. Examples of process goals are using the correct hand position, or maximizing power on the first steps of your stride. You can also use process goals to improve your mental skills; for example, letting go of errors quickly and refocusing. Setting process goals will help you to improve your focus, preparation, and execution. Players moving into elite levels of play should experiment to find the positive strategies that work for them. Try a technique one day and not the next, and see if it makes a difference for you. The key is to always use positive images. ( I will and I am, instead of I won t or I will not. Always focus on the good things you WILL do.)
Power Plus Hockey Skating - Better Mental Skills = Better Hockey Page 4. Handling Pressure Although it s not desirable to put pressure on young players, at the elite levels, pressure can be a positive influence. As Team Captain, when a player would tell me that the coach was putting too much pressure on them, I d ask them why pressure was such a bad thing. After all, the coach isn t going to put pressure on a fourth-liner who isn t going to get off the bench. If a coach puts pressure on you, it means that they know you can do it and they have faith in you. Wouldn t you rather feel that pressure? Wouldn t you rather get out there on the ice and perform, instead of being stuck on the bench? So pressure isn t always a bad thing. The important thing is to learn to see the pressure in a positive way. Instead of thinking, I m going to go out there and blow it, refocus your thoughts on the positive. Realize that pressure means that you re expecting yourself to perform well. Then focus on your positive strategies for doing that. Handling pressure effectively is a key component of mental toughness, a quality that all great players need to have. What about Mistakes? The key to handling mistakes is to acknowledge them, learn from them, and move on. Spin the negative into a positive. Instead of saying, I didn t get to the puck fast enough, say, I will get to the puck faster next time. When you turn a mistake into a positive goal, you set yourself up for success. Everyone makes mistakes. The athletes who win aren t the ones who are perfect; they re the ones who can recover quickly from mistakes. So if you re having an off day, just keep focused on your positive goals and images. Fake it till you make it, is a saying that many top athletes live by, and with good reason. So the key to dealing with mistakes is to recognize them, learn from them, then let them go by spinning the learnings into a positive focus. Parents can help their children immensely by helping them learn this simple technique and encouraging them to make a habit of it. The benefits will be life-long. What about LOSING? Argh! Losing!!! Players can get so caught up in losing that they just keep replaying all the mistakes they made. Sometimes players will come up to me and say, I did this wrong, and I did this, and the coach yelled at me. Well, dwelling on it isn t going to help you for your next game. The best thing that coaches and parents can do after a loss is to help the athlete understand that hanging on to the loss and the mistakes isn t helping them. Players need to acknowledge the mistakes, spin the learnings into a positive goal, and move on. What about winning? Just as you let go of a loss and focus on the positive, it s important not to get too caught up on a win. Congratulate yourself ( Great job, you did all these things really well, and so on), but remember that it s one game in a 30-game schedule. So enjoy it, then
Power Plus Hockey Skating - Better Mental Skills = Better Hockey Page 5. refocus on how you re going to do great in the next game. That s one thing about hockey whether you win or lose, there s always another game. Next Steps In addition to using the techniques above, and depending on the level of play, coaches may want to consider having a sports psychologist come in for a team seminar. This doesn t need to be anything major. To put it in perspective, many teams will bring in a nutritionist for an hour or two so why not a sports psychologist? The mental aspects of the game are at least as important as eating right. And the great thing about learning mental skills is that once you learn a skill, you can continue to use it for success in your daily life. For anyone who wants to learn more, here are some great resources: Hockey Tough: A Winning Mental Game Saul L. Miller ISBN-10: 0736051236 ISBN-13: 978-0736051231 In Pursuit of Excellence: How to Win in Sport and Life through Mental Training Terry Orlick ISBN-10: 0736067574 ISBN-13: 978-0736067577 - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - For more information on Power Plus programs, visit www.powerplushockeyskating.com or call Tina at (780) 524-8475, or email tina@powerplushockeyskating.com.