1. What specifics skills are currently weak?

2. What type of activities/exercises am I prepared to do to correct these weaknesses.

3. How often do I need to work on this weaknesses/how many repetitions will I need to do rectify this weaknesses (to obtain the best results in the shortest time frame)

Based upon recent performances (e.g., practices, workouts & games) what are some of your mental, physical, technical and tactical goals that you must work on to reach your ultimate goal, for example:

1. Mental/Process Goals (e.g., positive self-talk throughout practice, track the puck better into my body, stay at the top of my crease longer, stay on my feet for a longer period of time, look off the puck more frequently, communicate with my teammates, etc.

2. Physical Goals (e.g., riding the bike, ball drills, flexibility training, strength training, SAQ, etc.) What time of the day will you do your dryland training and for what length of time?

3. Tactical Goals (e.g., watch video of recent games, work on various game situations- breakaways, screens, wraparounds, etc. at practice to improve performance strategies, talk to goalie coach/head coach, etc.)

4. Technical Goal (e.g., skating skills, rebound control, tracking drills, angle/positioning drills, puck handling, etc.

THINGS TO TAKE INTO CONSIDERATION

What are the steps for establishing process goals?
 

1. Decide which aspects of your performance you want to improve or focus on that day and for the week.
2. Set one or two process goals that will help you focus on execution.
3. If you recognize that you are getting ahead of yourself or thinking about results or focused on expectation, refocus on your process goals.

Remember, Process goals focus on the small tasks you need to do in the present moment that will help you perform well.

Can you set a goal every day to do something that will bring you one little step closer to where you want to be?

Write down one or two things you want to accomplish today!!

REMEMBER THE KEY IS TO ACT ON YOUR DAILY GOALS IN SOME POSITIVE WAY EVERY DAY!!!!!

Guidelines

1. First, and foremost, make sure it is your goal (i.e., it is not your friends, parents, or any other significant person’s goal). Whatever it may be this is something that YOU definitely want to have/happen.
2. Don’t call it a goal. Call it a “Promise”. This is something that means a lot to YOU and it is something that you deserve in your life.
3. Clearly identify your “Promise”. Specify your “Promise” (narrow it down).
4. List and identify your personal motivator(s). It is important to recognize both the positive and negative forces that will have impact on your “Promise” to yourself. What will you gain? What will it cost you if you don’t follow through? What will be some of the sacrifices you might have to make in order to keep this promise to yourself?
5. Create a “Promise” Plan. What is your objective? By what date? Identify a location? Why do you want this? (List as many reasons why you want this to happen-This step is absolutely vital if you want your goal to come to fruitition). Who will benefit? (e.g., your family, your boss, or society, etc.) What are the necessary steps?
6. Review your “Promise” and “Your Plan”. Put it in place that you will see it regularly. Review your plan 20 minutes each day. Review your promise regularly (e.g., index cards, posters, photographs, pocket promise, etc.).
7. Tell yourself that you will succeed (this will determine the size of your belief). Create a list of empowering beliefs/affirmations that you repeat to yourself on a regular basis (e.g., “What I desire is on it’s way”, “I can do this!”).
8. Tell others of your “Promise”. This will dramatically increase your commitment level to fulfill your promise (remember there is tendency to tell ourselves that it is okay to fail, if nobody knows).
9. Envision the results of Your “Promise” daily. (Imagine your promise in all its senses (e.g., smell, hear, taste, touch, see, etc.) For example, I often have my clients describe in detail what they will see in their life that will let them know they have achieved their goal? Likewise, what will they hear people saying and/or what will they be saying to themselves to indicate that goal is coming to fruitition. Finally, how will they feel once they have accomplished their goal? To deepen this, I often ask my clients where in their body will they feel it?
10. Finally, it is critically important to take into consideration or anticipate the potential roadblocks or obstacles to your goal and how you will cope with these potential setbacks.To help my clients with this step I often encourage them to do two specific things: 1) think about the quality that they want to develop in themselves as result of achieving this goal (e.g., patience, perseverance, discipline, etc.); 2) what’s one small gesture or action they could take on a daily basis that would advance them on the journey of success. Remember, don’t wait to get motivated! Take action first and your passion will grow from there!

 “You first must be in control of yourself before you can control your performance”

- Sports Psychologist Kenneth Ravizza

At this time of year most of you are preparing for playoffs, Provincial Bantam AAA camps, or attending Junior “A” spring evaluation camps. The biggest difference that separates the goaltenders who perform well in these situations and those who don’t is the mental skill of Composure.

What is Composure? According to well-renowned Sports Psychologist Dr. Patrick Cohn Composure in athletics includes the following elements: 1) The ability to think calmly and rationally when under competitive stress; 2) the ability to react calmly and rationally to errors during competition; 3) the ability to rise to the challenge with confidence when called upon or as needed; and finally 4) the ability to identify and quickly extinguish mental barriers that undermine composure and cheat you from peak performance.

Why is it so critical that goaltenders’ have the ability to calm themselves down in the heat of the moment? Research has indentified that complex motor skills have a parameter of optimal performance, that has been chartered at a working heart rate between 115-145 beats per minute. For example, at 115 beats per minute (BPM), fine motor skills (precision and accuracy skills) deteriorate. When the heart rate exceeds 145 BPM, complex motor skills deteriorate and the visual system begins to narrow. Furthermore, when the heart rate exceeds 175 BPM, an athlete can expect to experience auditory exclusion and the loss of peripheral vision and depth perception. This initiates a catastrophic failure of cognitive processing capabilities, leading to fatal increases in reaction time or hypervigilance (freezing in place or irrational acts) (Siddle, 1995).

Consequently, it is imperative that goaltenders learn some mind-body techniques that allows them to adjust their intensity levels to meet the demands of their performance situation (e.g., it has been my experience that goaltenders typically get too activated, too aroused in the aforementioned situations.

For purposes of this article I have made the assumption that goaltenders will typically require some psych-down techniques to help them get their intensity back under control). There are several techniques a goaltender can use to help them get their intensity level back under control. One of the most powerful yet simple techniques a goaltender can learn to manage their emotional state more efficiently is a technique called Coherent Breathing. This form of breathing was formally introduced in early 2005.

For the purposes of this discussion we define “Coherence” as consistency or regularity of breathing frequency and depth. Coherent Breathing is a formal system for cultivating health, well-being, performance, and longevity. It accomplishes this by promoting optimal blood flow, and its result, autonomic nervous system balance. Coherent Breathing requires two things: a) breathing slowly and deeply, and b) relaxing. Coherent Breathing promotes equal periods of inhalation and exhalation, 5.9 seconds to be precise.

In the state of balance and “psycho-physiological coherence” mental and physical systems are mutually supportive. In the state of balance and coherence we feel better and function better. Coherent Breathing involves conscious breathing at the nominal frequency of 5 breaths per minute with conscious relaxation. Coherent Breathing employs “heart rate variability” biofeedback as means of cultivating optimal respiration and relaxation. Currently, Coherent Breathing is presently employed by hundreds of health care professionals and thousands of individuals in 9 nations.

To assist my students in this process I have them listen to 20 minute Coherent Breathing CD produced by Stephen Elliot (see www.coherentbreathing.com). This CD gently guides my students to consistently synchronize the frequency and depth of their breathes. I encourage my students to listen to this CD on a daily basis (e.g., first thing in the morning and just before they go to bed) and I encourage using this type of breathing before, during, and after games and practices to establish better emotional control. The results that I have seen thus far with my students have been outstanding. I know that if you sincerely give this technique a try you will not only see the performance benefits in your hockey game but your personal life as well.

Check my website out at: www.hockeymentalgame.ca or contact me for further info at johnstevenson@look.ca

For this reason, we have an exciting new Workbook and CD program for parents, coaches, and their young athletes--available at the end of the week. However, you can preview our new program, The Composed Sports Kid, by watching the video below. Learn how to help your kids cope better with frustration today!

In this short video,

• Learn the #1 reason kids get frustrated!
• Discover why kids shut down after mistakes!
• Find out the fastest way to help kids cope with mistakes!
• Learn why one simple strategy can help your kids have more fun in sports!

Watch video 1 and video 2 in this series>>

1. How Young Athletes Become Frustrated – A Model for Parents and Coaches

2. Helping Young Athletes Improve Composure in Sports

NEW!  MARCH 5, 2010

Exercise:”Inner Standards of Success”

• List those people whom you feel influence your Inner Standards of success as an athlete:

• Choose three of the people listed above whom influence you the most. For each individual write down what you perceive to be the success standards that these people set for you.

Person #1:
Standards They Set:

Person #2:
Standards They Set:

Person #3
Standards They Set:

• Compare these lists and determine how they are similar and how they are different:

• Are you comfortable with these standards or expectancies? Yes or No

If you answered No, please think of two ways you could change these standards:

• Identify your own Success Standards. Review and incorporate the input from others listed above if these hare helpful:

• Identify an important role model for you who was/is in competitive sport and state why it is that you look up to him or her:

Exercise: “Champions You Admire”

Person #1____________________________________
Qualities that they exude__________________________________________________

Person #2____________________________________
Qualities that they exude__________________________________________________

Person #3____________________________________
Qualities that they exude__________________________________________________

Person #4____________________________________
Qualities that they exude__________________________________________________

Person #5____________________________________
Qualities that they exude__________________________________________________

What are they common traits/qualities amongst these people?