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Train Your Brain to Boost Your Performance

By Minnesota Hockey, 10/29/13, 8:30AM CDT

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Skating, shooting, passing and puck handling are physical skills all hockey players are familiar with and practice regularly, but there are many more skills that go into performing at a high level. Mental skills are often what separates players of similar physical abilities. These should be practiced beginning at the youth levels.

Goal Setting

There is no strategy offered in Sport Psychology that is as simple and powerful as Goal Setting. To be successful, hockey players must set both on- and off-the-ice goals, and then strive to meet them. The purpose of goal setting is to achieve our dreams and wishes, but in order for us to do that, we need to break them down into specific behaviors that we intend to accomplish.

The purpose of goal setting is to improve our weaknesses. Like most athletes, hockey players tend to focus and practice skills in which they already excel at. Players do this because these behaviors reinforce the positive self-images that they desire of being good hockey players. However, realistic goal setting requires an honest appraisal of strengths and weaknesses, and then setting goals to develop the skills most in need of improvement.

To be effective, goals or objectives must be stated clearly in measurable terms, accomplished by a specific date, and subjected to evaluation and modification. It is proven that goals are most successful when they are difficult and challenging, yet achievable. It is also helpful to start small with your short term goals and work your way out to your big dream goals.

Imagery

It is proven that imagery is more effective when combined with relaxation. When a person is in a relaxed state and focused on their breathing, the mind becomes free of distractions and the images they select are more vivid, clear, and helpful. Imagery is the vivid recollection or idealization of a specific skill or event. Imagery is more than just visualization. It should involve touch, sound, sight, feeling, and smell (All things that the memory can produce if the mind becomes free from distractions).

The purpose of using imagery in ice hockey is to assist in the learning and mental practice of complex motor skills like: (1) mentally practicing individual hockey skills such as stick handling, skating, checking, goaltending, shooting, and passing. (2) Mentally practicing skills that involve opponents or line mates, such as face-offs, break out plays, 3 on 2’s, 2 on 1’s etc. (3) Mentally practicing hockey situations such as power play, penalty kill, or coach taught plays. (4) It’s important to visualize yourself in a game situation. Imagining the arena, locker rooms, influence of fans, players, referees, and coaches. (5) Imagine the self discipline you will need to avoid situations in which otherwise you would take numerous penalties. See yourself in a controlled disciplined manner.

Relaxation

Relaxation skills can give you a sense of control for on- and off-the-ice situations. The purposes of relaxation are (1) to lower heightened arousal and reduce undesired tension, (2) to create a pre-condition for learning imagery and mental rehearsal, (3) to serve as an exercise that promotes concentration, and (4) to provide a method for confronting specific fears.

The most common use of relaxation is to reduce tension and anxiety before competition. There are several techniques that can be taught to relax the body, however each athlete is different. The use of music or individualized tapes are also commonly used. Below are just a few examples of the different kinds of relaxation techniques.

  • Progressive Relaxation
  • Toe Tensing
  • Deep Breathing
  • Guided Imagery
  • Quiet Ears

 

This article includes excerpts from Dr. Aynsley M. Smith’s book Power Play. Smith, who is currently the Sport and Exercise Psychology Consultant and Research Director at Mayo Clinic’s Sport Medicine Center, granted permission for this information to be reprinted.   

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