Emma Guzdek September 23, 2024
Just like warming up your body is a non-negotiable before a game, preparing your mind is equally essential. According to former NCAA Division I and Professional Hockey Player, Danielle McDonough, “without a mental warm-up, you’re playing at a disadvantage from the start because your mind controls how you perform under pressure, adapt to challenges, and stay focused on the game.”
Mental preparation is crucial for all athletes before a game. It helps athletes focus on their roles and responsibilities on the ice, field, or court, while also boosting their confidence and reducing pregame nerves. Techniques like deep breathing and visualization can play a key component to enhancing an athlete’s overall game. “I always suggest starting at least the night before, but I would encourage starting more than just the night before,” says McDonough, “as you’re getting ready for bed, one of the things you’d want to do is some deep breathing exercises.” McDonough states that you need to find a “focal point,” or just something neutral, for your mind to focus on. This allows your mind to get into a state of consciousness to be open and receiving, or where the thinking has stopped for a bit. Deep breathing itself is an excellent strategy for pregame mental preparation. Deep breathing activates the parasympathetic nervous system, which helps calm the body and mind ultimately counteracting the body’s stress response by lowering heart rate and blood pressure. In addition, deep breathing improves focus by clearing the mind of distractions and worries and improves performance by increasing the oxygen flow to the brain and muscles.
Mental preparation can be strengthened by including visualization into your routine as well. Using hockey as an example, McDonough encourages visualizing the full game. “I’m not saying visualize for an hour like the length of a game, but you want to see the full game.” The full game doesn’t start when your skates touch the ice for warmups, it starts the moment you arrive at the rink. McDonough says:
“See yourself arriving, see yourself warming up, see yourself lining up for the first face-off, and a couple of shifts in the first, second, and third periods. You want to see yourself being successful in certain things you want to be successful in, things that maybe you’ve been working on. See the team you’re playing, the jersey color they are wearing, maybe certain players that stand out to you. See yourself winning the game, your team winning the game and celebrating afterwards.”
By visualizing successful plays, moves, and game scenarios, players essentially practice without physical exertion. This mental rehearsal can improve performance by strengthening neural pathways associated with desired actions. Visualization helps players concentrate on specific aspects of their game, blocking out distractions and irrelevant thoughts. This improved focus can carry over into the actual game. Imagining successful outcomes can boost self-belief and reduce anxiety about upcoming challenges. McDonough suggests deep breathing in the morning as it is similar to meditating and repeats the process of visualization.
Athletes should also take the time to visualize themselves in various parts of the game. For hockey, McDonough proposes that her athletes go through the offensive zone, neutral zone, and defensive zone and write down three to five things they want to be successful at every time they step on the ice. Writing down visualizations helps solidify mental images by making them more vivid and memorable. Putting thoughts on paper helps players organize their goals and expectations clearly, leading to improved focus during the game. Gratitude journaling, affirmation/power statements, and stating one or two things that are in your control are other good methods for pregame mental preparation. Power statements and gratitude journaling promote a positive mental state. This optimism can translate into improved confidence and resilience on the ice.
The process of mental preparation aids in managing the pressure and anxiety associated with competition. Moreover, mental preparation often involves getting into a team mindset, which enhances overall unity. It prepares players to handle unexpected situations during the game and can lead to more consistent performance over time. By engaging in regular mental preparation, hockey players can significantly improve their on and off-ice performance and contribute more effectively to their team's success. Techniques like deep breathing and visualization can help athletes grow physically and mentally.
Danielle McDonough is a former Division I and Professional Athlete. She received her Bachelor’s of Arts in Sociology at Providence College in Providence, Rhode Island. McDonough received a full athletic scholarship for hockey. During her time at Providence, McDonough aided in leading the team to four consecutive league championships, was part of their inaugural debut in the NCAA tournament, and served as the captain from 2004-2005. Following her time at Providence, McDonough played professional hockey for four years including two years in the National Women’s Hockey League (NWHL) and two years in the European Hockey League (NL). After returning home to Southern California, McDonough earned a Master’s degree in Sports and Exercise Psychology from Argosy University - Orange County. McDonough is the CEO and Head Athlete Mindset Coach at Peak Performance Training. She has been the official Mental Skills Coach at three USA Hockey National Camps. For more information about mental performance training, visit https://www.ocppt.com/ or read McDonough’s book, The Empowered Athlete.
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