Mental Toughness

Developing Mental Toughness on the Ice

Mental toughness is a crucial component in the pursuit of success, particularly in the world of professional hockey. However, the journey to the NHL is fraught with obstacles, setbacks, and disappointments, which can be challenging for even the most talented and dedicated athletes to cope with. The road is long and arduous, filled with numerous challenges that can undermine their mental toughness. Whether it's struggling with injuries, facing criticism, or dealing with the frustration of not being selected for a team, these experiences can wear down even the most dedicated and passionate players. Ultimately, Elite Hockey players must navigate a demanding schedule, deal with the pressures of competition, and maintain focus in the face of adversity. The ability to overcome setbacks and maintain a strong, resilient mindset is critical to achieving success.

As a hockey player, mental toughness is just as important as physical strength and skill. In order to perform at the highest level, you need to have a sharp mind and the ability to stay calm and focused under pressure. Mindfulness techniques can help you build that mental toughness and enhance your performance on the ice.

Mental Toughness

Mental toughness is a key attribute that NHL scouts and GMs look for in players. It involves a combination of psychological and emotional factors that help players to perform at their best, even under pressure. Some of the most important components of mental toughness include resilience, focus, motivation, self-belief, discipline, drive, determination, purpose and commitment.

Resilience is the ability to bounce back from setbacks, failures, and injuries. It's what enables players to keep pushing forward even when they face adversity. One example of a player with resilience is Patrice Bergeron, who has played through numerous injuries, including a punctured lung, a broken rib, and a separated shoulder, but has still managed to play at an elite level.

Focus is the ability to block out distractions and concentrate on the task at hand. It's what allows players to maintain their composure and execute their game plan even when things aren't going well. Sidney Crosby is one example of a player with exceptional focus, as he is known for his intense focus and dedication to his craft.

Motivation is the internal drive that propels players to succeed. It's what makes them want to work harder, train longer, and keep improving their skills. Jonathan Toews is one example of a highly motivated player, as he is known for his relentless work ethic and dedication to the game.

Self-belief is the confidence that players have in their own abilities. It's what allows them to trust themselves and make split-second decisions on the ice. Wayne Gretzky is one example of a player with supreme self-belief, as he had the confidence to make bold moves and take risks that other players wouldn't dare attempt.

Discipline is the ability to stick to a plan and do what needs to be done, even when it's difficult or unpleasant. It's what allows players to maintain their focus and avoid distractions. Duncan Keith is one example of a player with exceptional discipline, as he is known for his strict training regimen and his attention to detail.

Drive is the internal fire that keeps players motivated and hungry for success. Determination is the refusal to give up or back down, no matter what obstacles they face. One NHL player known for his drive and work ethic is Sidney Crosby of the Pittsburgh Penguins. Crosby is widely recognized as one of the hardest-working players in the league, constantly pushing himself to improve his game and lead his team to success. He is known for his tireless dedication to training and preparation, and is often cited as a role model for younger players who aspire to reach the highest levels of the sport.

Purpose is the clarity of vision that helps players to stay focused on their goals and the bigger picture.  One player who exemplifies mental toughness through a strong sense of purpose is Anze Kopitar of the Los Angeles Kings. Kopitar is known for his strategic approach to the game, using his intelligence and vision to create scoring opportunities for himself and his teammates. He is driven by a clear sense of purpose and a desire to win, and is widely recognized as one of the most cerebral players in the league.

Commitment is the willingness to do whatever it takes to achieve those goals, even if it means making sacrifices and putting in extra effort. A player who demonstrates mental toughness through unwavering commitment is Duncan Keith of the Chicago Blackhawks. Keith is known for his tireless work ethic and dedication to his team, often playing through injuries and putting the needs of his teammates above his own. He is widely respected as a leader on and off the ice, and is recognized as one of the most committed and passionate players in the league. Another player who embodies mental toughness through determination is Patrice Bergeron of the Boston Bruins. Bergeron is known for his unwavering focus and relentless pursuit of success, both on and off the ice. He has battled through injuries and setbacks to become one of the league's top players, and is widely respected for his tireless work ethic and commitment to excellence.

Players who exhibit mental toughness and these associated attributes are highly sought after by NHL teams. They are the ones who can elevate their game in crucial moments and lead their team to victory. By developing and honing these skills, young players can improve their chances of making it to the next level and achieving their dreams.

Incorporating mindful hockey practices into a player's development program is critical for building and maintaining mental toughness. By focusing on the present moment and developing a greater awareness of their thoughts and emotions, players can better control their reactions to challenging situations, remain calm under pressure, and make clear-headed decisions on the ice. This heightened mental acuity translates to better on-ice performance and a greater sense of confidence, which in turn helps to build mental toughness. Whether it's through meditation, visualization, breathing exercises, or other mindful practices, players who prioritize their mental health and well-being as much as their physical training will be best positioned for success in the sport of hockey. The NHL has seen many players incorporate mindful practices into their routines, including goaltender Carey Price who credits his mental toughness and resilience in part to his meditation practice. 

Mindful Hockey for Mental Toughness

Mindful hockey offers a unique approach to developing mental toughness, rooted in the concept of conscious awareness and the practice of being present in the moment. By incorporating mindful techniques such as meditation, visualization, and breath awareness, players can develop a heightened sense of self-awareness, emotional regulation, and mental fortitude, which can help players stay centered, calm, and confident in the face of adversity.  Ultimately helping them overcome the challenges of the game and perform at their best. 

Practicing mindfulness can help athletes develop the mental toughness needed to persevere through difficult times. By becoming more aware of their thoughts, feelings, and bodily sensations, hockey players can better manage their emotions and remain focused on the task at hand.   

NHL players such as Sidney Crosby, P.K. Subban, and Jonathan Toews have all spoken about the importance of mental toughness in their careers, and how mindfulness has helped them stay focused and resilient in the face of setbacks. These players have honed their mental toughness by using a variety of mindfulness techniques, including visualization and conscious breathing, to stay present and focused on the game.

Ultimately, the ability to maintain mental toughness and resilience is essential for success in the NHL, and mindfulness is a valuable tool for achieving these qualities. By developing a greater awareness of their thoughts, feelings, and bodily sensations, hockey players can better manage their emotions and maintain focus in the face of adversity. With the help of mindfulness, hockey players can stay centered, confident, and resilient, and rise to the challenges that come with the pursuit of greatness in the sport.

Mindful Hockey : Focused Awareness

Focused awareness is a crucial component of mindfulness and mindful hockey. It means being fully present in the moment, aware of your surroundings, and focused on what is happening right now. This involves taking in everything around you - the sights, sounds, smells, and emotions of the game - and experiencing them without judgment or distraction.

In hockey, focused awareness can help players to stay focused and in the zone during a game. When a player is aware of the present moment, they are better able to read the game, anticipate plays, and make split-second decisions. It also allows players to react quickly to changing situations on the ice and adapt their game plan accordingly.

A great example of focused awareness in hockey is the way players like Sidney Crosby and Connor McDavid are able to read the game and make split-second decisions. They are always aware of their surroundings, including the location of their teammates and opponents, the position of the puck, and the flow of the game. This heightened sense of awareness allows them to anticipate plays and make smart decisions with the puck.

Another important aspect of conscious awareness is recognizing and processing emotions. In hockey, players are often faced with intense emotions, such as frustration, disappointment, and anger. Mindful hockey teaches players to recognize and acknowledge these emotions without getting lost in them. Instead, they can use conscious awareness to process the emotion, learn from it, and move on to the next moment.

For example, after a missed opportunity or a bad call from the referees, a player might feel angry or frustrated. By being conscious and aware of their emotions, they can acknowledge how they are feeling, take a deep breath, and then refocus their energy on the next shift. This helps to prevent negative emotions from taking over and affecting their performance on the ice.

Overall, focused awareness is a powerful tool for players to develop and incorporate into their game. By having focused awareness and staying present in the moment, players can improve their performance on the ice and better handle the pressures and emotions that come with playing at an elite level.

Focused awareness can also help hockey players to make more effective decisions on the ice. By being fully present and aware, players can anticipate plays, make split-second decisions, and react more quickly to changing situations. They can also be more attuned to their own bodies, which can help them prevent injuries and optimize their physical performance.

NHL goaltender Ben Scrivens has talked about how mindfulness has helped him manage his emotions and maintain his composure in high-pressure situations. 

Mindful Hockey : In the Present Moment

As mentioned above, a critical aspect of focused awareness is being in the Present Moment. When you're truly in the moment, you're able to make split-second decisions and react to the play as it unfolds. You're not dwelling on the past or worrying about the future, you're just fully engaged in the present. 

Staying in the present moment helps to maintain a focused awareness of the here and now, and avoiding distractions from past or future events. This can be difficult for hockey players who are often in high-pressure situations and have a lot of external and internal distractions. However, being present in the moment can help players make better decisions and take advantage of opportunities that arise during the game.

For example, a hockey player may be tempted to dwell on a missed opportunity earlier in the game or worry about the outcome of the game in the future. By doing so, they may lose focus on the current play and miss an opportunity to make a great pass or score a goal. On the other hand, a player who is able to stay in the present moment can focus on what is happening on the ice right now and make better decisions accordingly.

Players like Sidney Crosby and Jonathan Toews have been praised for their ability to stay present and make smart decisions on the ice.

Mindful Hockey : Positive Self-Talk

Positive self-talk can be a helpful technique for hockey players to incorporate into their pre-game routines or during warmups. By practicing positive self-talk, players can help boost their confidence and maintain a positive mindset on the ice.

One way to incorporate positive self-talk into a warmup routine is to use affirmations. Affirmations are positive statements that players can repeat to themselves to build confidence and focus. For example, a player might repeat phrases like "I am strong and capable," "I am a skilled player," or "I trust my instincts and make smart decisions on the ice."

Another way to practice positive self-talk during warmups is to set goals and intentions for the game ahead. Players can focus on what they want to achieve during the game and visualize themselves achieving those goals. By staying focused on positive outcomes and maintaining a confident attitude, players can improve their overall performance and success on the ice.

Developing an "ideal player" persona and reciting it to oneself can be a form of positive self-talk. It involves creating a mental image of oneself as a successful and confident player, and then affirming these qualities through positive self-talk. This technique can help boost self-confidence, reduce anxiety, and enhance focus and motivation. 

Mindful Hockey :  Taming The Monkey Mind

One thing that gets in the way of mindfulness is the "monkey mind." This refers to the racing thoughts, mental chatter, and negative self-talk that can distract you and impair your ability to concentrate. Its the constant chatter of thoughts and internal dialogue that can distract us from the present moment. Hockey players like Alex Ovechkin and P.K. Subban have talked about how mindfulness and meditation have helped them quiet their monkey minds and stay focused on the game.

In hockey, Monkey mind can manifest as racing thoughts and anxiety. When players are focused on the past or future, they are not fully present in the game, and this can have negative impacts on their performance. The monkey mind can impair decision-making, reduce the ability to concentrate, decrease confidence, and increase stress and tension, which can have a negative impact on team dynamics.

One effective strategy for taming the monkey mind is through positive self-talk. Instead of allowing negative thoughts to take over, players can consciously direct their thoughts towards more positive and productive patterns. By focusing on positive thoughts, players can increase confidence and reduce stress and anxiety, leading to better performance. Additionally, relaxation techniques such as deep breathing, visualization, and meditation can also help calm the monkey mind and promote a more focused and clear state of mind.

Mindful Hockey : Flow or "The Zone"

The state of flow or "The Zone" is another important aspect of mindfulness in hockey. When you're in the flow, you're completely absorbed in the game and everything seems to come naturally. You're not overthinking, you're just reacting and using your skills to the fullest. Flow, or being "in the zone," is a state of complete immersion in a task, where time seems to slow down and the athlete experiences a heightened sense of focus and control. In the context of hockey, flow can be experienced by a player who is fully engaged in the game, reading the plays before they happen, and executing their skills with precision and ease. This state of mind is highly sought after by athletes and can greatly enhance performance.

Research has shown that athletes who experience flow during competition are more likely to perform at their best and achieve their goals. This is because flow is associated with reduced self-doubt and anxiety, increased confidence, and a greater sense of control. In addition, being in flow allows the athlete to fully utilize their skills and knowledge, leading to a more efficient and effective performance. To experience flow, it is important to have a clear goal, a high level of skill, and a strong sense of control. This means that the athlete must be completely focused on the task at hand, with no distractions or negative thoughts. It is also important to be in a relaxed state, as stress and tension can disrupt the flow state. Players like Connor McDavid and Auston Matthews have talked about how they try to get into the flow state and stay there during games.

Mindfulness practices, such as meditation and visualization, can help athletes achieve and maintain a flow state. By focusing on the present moment and letting go of distractions and negative thoughts, the athlete can enter a state of relaxed concentration that allows for optimal performance. It is also important to develop a pre-performance routine that helps the athlete enter the flow state, such as taking deep breaths or visualizing success.

Mindful Hockey : Meditation and Visualization

Meditation and visualization are two key techniques that can help hockey players develop their mindfulness skills. By practicing meditation, you can learn to quiet your mind and focus your attention. Visualization is a technique that can help you prepare mentally for the game by imagining yourself making the right plays and executing your skills with precision.

Meditation

Meditation is a key tool for developing mindfulness in hockey. NHL player David Backes has spoken about the benefits of meditation for his performance on the ice. Backes uses meditation to help him stay calm and focused during games, and to keep his mind from racing. He also practices visualization techniques to help him visualize his performance and stay in the present moment.

Meditation is a technique that can be used to develop mindfulness in hockey players. It involves focusing the mind on a particular object, such as the breath, and allowing thoughts to come and go without getting attached to them. The practice of meditation can help hockey players to develop their ability to stay in the present moment and reduce the influence of the monkey mind.

There are different types of meditation that can be used by hockey players, including mindfulness meditation, loving-kindness meditation, and body scan meditation. Mindfulness meditation involves paying attention to the present moment, while loving-kindness meditation involves cultivating positive feelings towards oneself and others. Body scan meditation involves focusing on each part of the body in turn, and noticing any sensations that are present.

One of the reasons why meditation is so important for hockey players is that it can help to reduce stress and anxiety, which can have a negative impact on performance. By practicing meditation regularly, hockey players can learn to quiet the mind and reduce the influence of negative thoughts and emotions. In addition, meditation can help to improve concentration and focus, which can enhance decision-making skills and improve overall performance on the ice.

There are many examples of successful athletes who have used meditation to improve their performance. For example, NBA star Kobe Bryant was known for his use of mindfulness meditation, and he often practiced meditation before games to help him stay focused and present on the court. Other athletes who have used meditation to improve their performance include Novak Djokovic, the top-ranked tennis player in the world, and Olympic gold medalist Michael Phelps. By incorporating meditation into their training, these athletes were able to develop greater mental clarity, improve their focus, and reduce their stress levels, which helped them to perform at their best on the biggest stages.

Visualization

Visualization is another powerful tool for cultivating mindful hockey awareness. NHL player Corey Perry has spoken about the importance of visualization in his performance on the ice. Perry uses visualization techniques to help him see himself making successful plays and to stay focused on his performance.

Visualization is a powerful tool for developing mindful hockey awareness. It involves creating vivid mental images of performing specific actions or scenarios related to the game. When you visualize, you are essentially practicing your skills in your mind, which can help you build confidence and improve your performance. This technique has been used by many successful NHL players, including Wayne Gretzky and Sidney Crosby.

When you visualize, you can improve your focus and concentration, as well as your decision-making skills. For example, you can imagine yourself making quick, accurate passes, deking around an opponent, or scoring a goal. By doing this, you are training your brain to execute these actions automatically and with precision. Visualization can also help reduce anxiety and stress before a game or important play.

One effective visualization technique is to create a mental highlight reel of your best performances. Imagine yourself playing your best game and making all the right moves. Another technique is to visualize yourself successfully executing specific skills or plays. For example, if you struggle with faceoffs, visualize yourself winning the faceoff and making a quick pass to a teammate.

Visualization can be practiced during meditation, pre-game routines, or even during breaks in play. By incorporating visualization into your mindful hockey training, you can improve your focus, reduce stress and anxiety, and ultimately perform better on the ice.

Mindful Hockey : Finding your Breath - Awareness of Breath

"Finding your breath" is another important concept in mindfulness and can be a useful tool for developing present moment awareness. This involves paying attention to the physical sensations of breathing, such as the rise and fall of the chest or the feeling of air moving in and out of the nose. By focusing on the breath, we can anchor ourselves in the present moment and tune out distracting thoughts.

In the context of hockey, finding your breath can be especially important during high-pressure situations such as penalty shots or important faceoffs. By taking a moment to focus on your breath, you can quiet the monkey mind and stay centered and focused on the task at hand. This can lead to more confident and effective performance on the ice.

To practice finding your breath, you can start with simple breathing exercises such as counting your breaths or taking deep, slow breaths in and out. You can also try incorporating breath awareness into other aspects of your hockey training, such as during warm-up or stretching. With consistent practice, you can build your ability to find your breath and develop greater mindfulness and present moment awareness. If your mind starts to wander, gently bring your attention back to your breath. By practicing awareness of breath regularly, you can develop greater mindfulness and mental clarity on the ice. It can also help you stay calm and focused under pressure, and bounce back from mistakes more easily. 

Mindful Hockey : Body Scanning

Body scanning is another mindfulness technique that can help hockey players stay focused and relaxed. By systematically focusing your attention on different parts of your body, you can release tension and clear your mind. This can be especially helpful during breaks in the action, like on the bench between shifts.

There are several other mindful hockey techniques that players and teams can introduce to improve their performance and well-being. One of these is body scanning, which involves focusing on different parts of the body and noticing any tension, discomfort or other sensations, then using deep breathing and relaxation techniques to release any tension and bring the body to a state of calmness. Body scanning can be used during pre-game warm-ups or as a post-game relaxation technique to help athletes recover from the physical and mental stress of the game.

Other Mindful Hockey Techniques

Another technique is mindful communication, which involves being present and fully engaged when communicating with coaches, teammates, and other people involved in the sport. This means avoiding distractions, actively listening, and responding with clear and concise messages. Mindful communication can improve team dynamics and help athletes build better relationships with their coaches and teammates.

Journaling is also a helpful mindful technique for hockey players. Writing down thoughts, feelings, and emotions can help athletes process and understand their experiences and improve their self-awareness. Journaling can also help players set goals, track progress, and identify areas for improvement.

Lastly, practicing gratitude is an effective mindful technique for cultivating positive emotions and reducing stress. By acknowledging and appreciating the good things in their lives, athletes can boost their mood, increase their resilience, and reduce negative self-talk. Gratitude can be practiced individually or as a team through group activities, such as sharing positive experiences and expressing gratitude for one another.

All of these mindful hockey techniques can help players and teams improve their performance and well-being by cultivating awareness, reducing stress, and building positive relationships. By incorporating these techniques into their training and daily lives, athletes can become more focused, confident, and mentally tough on and off the ice.

The Power Pose

The "power pose" is a concept introduced by social psychologist Amy Cuddy in a 2010 TED Talk. It involves standing in a posture that conveys power and confidence, such as standing up straight with your shoulders back, chin up, and arms outstretched or on your hips. Cuddy argues that adopting such a pose for just a few minutes can actually increase testosterone levels and decrease cortisol levels in the body, leading to increased feelings of confidence and reduced stress.

Several studies have been conducted on the effects of power posing. One study published in the journal Psychological Science found that participants who adopted high-power poses for just two minutes before a stressful job interview had higher levels of testosterone and lower levels of cortisol compared to those who adopted low-power poses. Another study published in the journal Health Psychology found that participants who held a power pose for two minutes before a job interview were more likely to be hired than those who held a low-power pose.

In the context of hockey, incorporating a power pose into pre-game or pre-shot routines could be a useful tool for boosting confidence and reducing stress. It could be as simple as taking a few minutes to stand in a power pose in the locker room or on the ice before the game or before taking a shot on goal. By adopting a posture of confidence and power, players may be better able to channel their energy and focus on the task at hand, ultimately improving their performance on the ice.

In conclusion, 

Mindful hockey awareness and techniques can help players build mental toughness, stay focused on the ice, and perform at their best. NHL players like George Parros, Jonathan Toews, Tyler Seguin, Connor McDavid, David Backes, and Corey Perry have all used mindfulness and visualization techniques to enhance their performance on the ice. By incorporating mindful hockey techniques into their training and pre-game routines, players can cultivate a sense of mindfulness and conscious awareness that can help them to succeed on the ice.

Incorporating mindfulness practices into team training and activities can also help hockey players develop the mental toughness needed to overcome obstacles and achieve their goals. Mindful drills and exercises can help players stay centered and focused on their training, while mindful team building activities can foster a sense of unity and camaraderie among teammates.

By developing your mindfulness skills and taming your monkey mind, you can enhance your performance on the ice and build the mental toughness you need to succeed. By staying present, aware, and focused, you can make split-second decisions, react to the game as it unfolds, and stay in the flow state. Whether you're a seasoned pro or just starting out in the game, mindfulness techniques can help take your game to the next level.

Pre-Game Preparation and Warm-up

Incorporating mindfulness into your preparation can also help you develop mental toughness. Mindful drills and exercises, pre-game routines, and team building activities can all help you stay present and focused on the game. For example, practicing breathing exercises before a game can help you stay calm and centered, while a mindful team building activity like yoga can help build trust and communication among teammates. 

Pre-game warmup routine that incorporates mindful hockey techniques:

By incorporating these mindful hockey techniques into your pre-game warmup routine, you can help to calm your mind, focus your attention, and prepare your body and mind for the demands of the game.