Game-Day Justin-Johnson Ebook

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods without prior written permission of the author. For permission requests, write to the author at the address below. [email protected] www.megagoaltending.com I want to thank the following individuals who have helped me make the creation of Game Day possible:

Shaun Goodsell

Lee Johnson

Cal Dietz

Jaclyn Stenerson A special thank to those who have influenced me in more ways than they know. Without them I would never have enjoyed my many experiences and memories.

To my coaches for guiding me in not only hockey but in the game of life. Especially Tom Curtis, Steve Guider, Steve Johnson, Robb Stauber, Mike Guentzel, Bob Motzko, Bill Butters, and Don Lucia.

To my teammates who were always supportive. I would not trade a single one of you or would have wanted to be in the trenches with anyone else.

And, of course, to my family who always stood by me in the success and in the defeats. Who were always there with words of wisdom and a hug. TABLE OF CONTENTS

FOREWORD Foreword by Shaun Goodsell...... 8

INTRODUCTION How to use this book...... 10

CHAPTER 1: GOAL SETTING What do you want to achieve?...... 12 Goal Setting Guidelines...... 12 How high should I reach?...... 12 How do I know if I reached my goal?...... 12 When should I meet my goal?...... 13 Behavior-Based Goals...... 13 Practice Goals and Weekly Goals...... 14 Seasonal Goals...... 14 Dream Goals...... 15

CHAPTER 2: MENTAL IMAGERY Mental Imagery...... 17 What should I use it for?...... 17 What should I see in my mind?...... 17 Developing Your Own Program...... 18 Where should I visualize?...... 18 When should I perform my visualization?...... 18 What types of image should I see?...... 18 How long does visualizing take?...... 19

CHAPTER 3: DEALING WITH ADVERSITY Adversity and Disappointment...... 22 Three Ways to Climb Over Adverse Situations...... 22 Positive thought control...... 22 Narrowing focus...... 22 Positive reframing...... 23 Preparing For Adverse Events...... 23 Have a game plan...... 23 Mental rehearsal...... 24 Game-Day routine...... 24 Put yourself in pressure situations...... 24

TABLE OF CONTENTS 5 GAME DAY CHAPTER 3: DEALING WITH ADVERSITY, CONT. Putting Adverse Events Behind You During A Game...... 24 Focus on the present...... 25 Stay emotionally engaged...... 25 Body language...... 25 Managing Disappointment...... 26

CHAPTER 4: BUILDING CORE CONFIDENCE Confidence...... 28 Growth vs Fixed Mindset...... 28 Fixed mindset...... 28 Growth mindset...... 29 How Do I Grow Confidence?...... 29 External confidence...... 29 Internal or Core Confidence...... 30 Quality practicing of skills...... 30 Quality thoughts...... 31 Steps to Building Core Confidence...... 31

CHAPTER 5: MOTIVATION What Pushes You...... 33 Intrinsic and Extrinsic Motivation...... 33 Trigger Words...... 34

CHAPTER 6: STRETCHING Off-Ice Stretching and Warm-Ups...... 36-37 Plyometrics...... 38 On-Ice Stretching and Warm-Ups...... 39-41 On-Ice Warm-Up Drills...... 42-43

CHAPTER 7: JOURNALING Charting Your Progress...... 45

TABLE OF CONTENTS 6 GAME DAY Foreword

FOREWORD FOREWORD SHAUN GOODSELL, M.A., PERFORMANCE COACH

Something stood out for me that early November day in 1999. It was a young man that was different than the rest. He exhibited great confidence and passion to be his best along with great humility that comes only after tasting deep disappointment.

Justin Johnson was the starting goalie on a team with superb talent. When the team hired me as a coach to help players work on the mental side of the game, Justin could not get enough. After the team sessions, he would stay behind often asking questions with a hunger for an edge that would set him apart from any goalie he would compete against. His hunger to learn proved to be a valuable asset. Justin experienced great success that year, along with moments filled with discouragement. In the 1999 State High School Hockey Tournament, Justin found himself on the short end of a lopsided score early on. He hung in there to help his team make a comeback, only to fall short in the end - he got scored on with only two-tenths of a second left on the clock. What would have been devastating for some, proved to be a springboard for Justin, driving him to work harder to strengthen every aspect of his game. There is one word that describes Justin Johnson and it is TOUGH.

Over the next six years, Justin’s career included moments of despair that almost caused him to quit hockey and great moments many players dream about, but never experience. Justin participated in a USHL championship season in 2001 with the Lincoln Stars and again in 2003. He earned a spot as the All Tournament Goaltender in the 2003 Final Five tournament after wondering, just three weeks before, if his playing days were over.

How was Justin able to persevere in the midst of deep discouragement? He had the ability to access a deep belief in himself. He possessed the mental toughness skills to interpret events in ways that led to empowerment, not despair. He worked at being a disciplined thinker - focusing on thoughts that led to a positive future and he understood hockey’s role in his life - he knew it was not the only thing that defined him.

Justin took the time to develop these and many other skills, and his efforts were rewarded. His impressive resume highlights a trail of success. He recovered from the state tournament quarter final game and went on to play great, winning the consolation championship. After being cut from a handful of junior teams, Justin finally battled his way on to a team and then into the starting role. In the process he performed so well that a coach from one the of the nation’s top division 1 programs gave him an opportunity to compete against and with the best goalies in the country. After that, his team won two national championships. Justin was always ready to step in at a moment’s notice to help his team be at its best. His leadership carried his teammates during many critical moments, and his presence alone often elevated their level of play.

In Game Day, Justin shares vital principles that, when used, lead to mental toughness and the ability to climb through adversity. He not only articulates the ideas well, but he lives them - day in and day out. Take the time to learn the principles and incorporate them into your life. If you do, you can experience success in ways you only dreamed possible. It certainly worked for Justin. It can work for you!

FOREWORD 8 GAME DAY Introduction

INTRODUCTION How to use this book

“THE GAME IS 90 PERCENT MENTAL AND 10 PERCENT PHYSICAL” - Yogi Berra, American Baseball Player If that’s true, think about how much time you spent last season concentrating and working on the mental side of the game. What if the game were only 30 percent mental and 70 percent physical? Wouldn’t it still require a serious commitment tomental training?

Yet we spend countless hours practicing, working out, attending hockey camps, and playing games without spending any time on our mental game. Think about it. It’s crunch time. The pressure is high and all eyes are on you. Is it your body that breaks down and fails? No – it’s the mind that cracks under pressure. Then we repeat the cycle. We’re convinced that by working even harder in the off-season, we’ll reach our goals next time. But no amount of physical training will help an undeveloped mental game. As my friend and colleague Shaun Goodsell says, “Competition has a way of finding your weakness and sho wing no mercy.” As a goaltender, it’s time to stop the cycle of poor performance and strengthen your mental game. When you do, your physical talent and skill development will be unleashed to take center stage. By picking up this book, you’ve taken the first step.

THE PURPOSE OF THIS BOOK IS TO: • Provide you with basic peak performance information that sport psychologists use when working with athletes • Offer a framework to develop a pre-game routine that matches your needs and style of play. • Help you develop a game-day routine that prepares you to perform at your best – both mentally and physically – when that big game comes.

HOW TO USE THIS BOOK Goaltenders can use this book as a resource for mental preparation and a guide to find the routines that help achieve peak performance.

• Read through each chapter • Take notes on ideas you like • Jot down what has or hasn’t worked for you in the past • Create your own practice or game-day preparation • Review and follow the success steps you’ve laid out when you’re on the way to a game or practice, or in the locker room

Each area can be customized to fit your needs and competition level. In most cases some trial and error is needed. So, get your hands dirty and try different combinations until you find what works best for you.

“It’s not the will to win, but the will to prepare to win that makes the difference.” -Bear Bryant, American Football Coach

INTRODUCTION 10 GAME DAY Chapter 1: Goal Setting

“If you don’t know where you are going, you might wind up someplace else.” -Yogi Berra, American Baseball Player

CHAPTER 1: GOAL SETTING What do you want to achieve Goal Setting Guidelines

GOAL SETTING: WHAT DO YOU WANT TO ACHIEVE? Few people in life achieve anything of value without first setting out to meet that goal. Winning a gold medal in the Olympics doesn’t just simply happen. An athlete must first identify the desire to win a gold medal and then organize a plan that will lead to the reaching the goal, which often includes a series of many smaller steps along the way.

Setting a goal helps you focus your attention on what it takes to achieve it. In addition, goal setting gives you:

• A target • An idea of what it will take to reach that target • Motivation and a reason to practice the skills needed to reach the target, even through a long season or difficult events • A sense of achievement and satisfaction when the goal is reached

GOAL SETTING GUIDELINES There are many types of goals and various reasons for setting them. Below are a few rules to keep in mind.

HOW HIGH SHOULD I REACH? Set challenging, but attainable goals. Decide first if your goals are attainable. Are you really going to be able to reach this goal? If it is your first year playing goaltender and your goal is to play on the top team for your age level, you may be setting yourself up for failure and disappointment. On the other hand, do not set goals that are well within your reach or ones you would achieve anyway. For example, “I want to make the high school team as a senior” isn’t a stretch goal when you’ve been a two-year starter. Set goals that will challenge you, but are still possible.

HOW DO I KNOW IF I REACHED MY GOAL? Make sure you can measure it. Set goals that are concrete and can be measured. When it comes time to evaluate your achievement, you should be able to say “Yes I achieved my goal” or “No, I didn’t achieve my goal this time.”

For example, saying “I want to get better” is a worthy goal with good intentions, but how do you measure it? Get better – how? At what? By when? Instead, define “getting better” by breaking it into specific skills or areas where you want to improve – ones that will ultimately make you a better goaltender. For example, “I want to be a better goaltender at playing the puck.” You can break this down by addressing the skills you need to become better at playing the puck: shooting, stick handling, passing, and making correct choices. Now you have a plan and a path to becoming better. You have specific areas where you can measure your growth.

CHAPTER 1: GOAL SETTING 12 GAME DAY Behavior-Based Goals

WHEN SHOULD I MEET MY GOAL? Set a time frame. Make sure your goals have a time limit or deadline for achievement. By setting a deadline, you giveWhen yourselfshould I meet a box my goal?to work in which you can work. As an athlete, this can be motivating–it gives you a chance to recognize when a goal has been reached and when new goals need to be selected. Set time limits that are appropriate for each goal. You will not likely change your save percentage from 89% to 92% in one game. Instead, set a goal to change your save percentage from 89% to 92% within the next 10 games. You will know whether or not you have been successful at the end of the tenth game.

Now that I have discussed the three main rules of goal setting, let’s take a look at different types of goals we can set and some examples of each.

BEHAVIOR-BASED GOALS: FINDING GOALS YOU HAVE CONTROL OVER Behavior-based goals are goals you set where you control the outcome. Behavior-based goals are great to use in games and in practices because they offer a way to gauge success based on what you can control. For example, a behavior-based goal might be to “remain calm and alert throughout the entire game.” At the end of the game, regardless of the final score – whether you win by one or lose by five–you can decide whether or not you stayed calm and alert during the entire game.

Goalies, with the best of intentions, often aim for getting a shutout–the ultimate goal. But what if you let in a goal and your team still wins? Does that mean you still failed? According to your faulty goal setting, you did fail. The game of hockey includes many events that we have no control over. Remember: you can win the game, be successful and enjoy playing – even if you let in a goal or two. Rather than making “getting a shutout” your pre- game goal, concentrate instead on efforts that will bring out your best performance. This will help you achieve more goals, and let fewer in the back of the net.

Here are some examples of behavior-based goals:

• I will be calm and relaxed during the game or practice • I will be focused and active • I will be alert and talkative with my teammates • I will stay positive after a poor call

CHAPTER 1: GOAL SETTING 13 GAME DAY Practice and Weekly Goals Seasonal Goals

PRACTICE GOALS AND WEEKLY GOALS: CLIMBING THE LADDER TOWARD YOUR GOAL Using practice and weekly goals are a great way to set short-term goals and build on your achievements.

Writing them down is important for three reasons:

1. They measure your progress toward a greater goal 2. They allow you to practice with a purpose and waste less time 3. They set you up for positive game results

In goaltending, many small accomplishments often lead to one big achievement in the end. As goaltenders, we always want to be improving. Setting one or two small goals for practice or for the week ensures that we are moving toward our larger goals and not simply “going through the motions” at practice.

For example, last Saturday night you let in a goal on a breakaway. You felt out of position, too slow and you had a poor save selection. So you go home that night and write out your goals for the upcoming week, one of them (perhaps your only one) is “to focus on my breakaway technique.” To do that, work on movement drills simulating a breakaway, like the Y-drill, on day one and two. On day three and four, ask your coach to work on breakaways that focus on your speed and gap control. The final day, focus on making the correct save selections and on what works best for you. By the end of the week you’ll be better prepared for your next breakaway.

SEASONAL GOALS: SETTING GOALS FOR THE LONG RUN The success you have as a goaltender directly impacts your team and its success. Seasonal goals require not only keeping the goal-setting rules in mind, but also include broader goals that help your team. For many teams, the seasonal goal is to win the championship at the end of the year, or to become a better team by the end than they were at the start. If your team sets goals, your personal goals should reflect them as well.

Your personal goals also might include having a save percentage above 90 percent or a goals against average below 2.50. Remember to set these goals in ways that are realistic for you and can be measured. If no one tracks shots-on-goal at your age level, it will be difficult to gauge your save percentage. Also, don’t be afraid to set some goals around how many games you want to play this year, what your win-loss record will be, and any end of the season awards you’d like to receive, such as Most Improved, Best Teammate or Most Valuable Player.

Keep in mind a lot can change throughout the course of one season, so don’t hesitate to rewrite or edit your goals. If you get injured early on, you may have to change how many games you expect to play and refocus your goals on recovery. If you underestimated your team’s success at the halfway point, then increase the number of games you want to win to make it a challenge. The possibilities are endless – it’s up to you and what you want to achieve.

CHAPTER 1: GOAL SETTING 14 GAME DAY Dream Goals

DREAM GOALS Earlier, I recommended setting achievable goals. Forget that for now. Dream goals may not be realistic now or ever, but would still be great to achieve. Some of history’s greatest stories are about people who had a clear vision of what they wanted, and they went for it with everything they had. They achieved their dream goal despite adverse circumstances or what others told them.

Your dream goals may vary depending on your skill level. For many of you, your dream goal is to play in the NHL. For others, it’s to make your high school team. Whatever your dream goal may be, follow it and live it until you have either achieved or exhausted it. And even if you fall short of your dream goal, remember that a life without a dream is a life without possibility. So follow your dream, and always remember to enjoy the journey, not just the destination.

WHAT ARE YOUR GOALS? (SAMPLE) Take some time to reflect and write down your goals. Below are a few goal examples for each of the goal types I mentioned in this chapter.

BEHAVIOR-BASED GOALS • I will be calm and alert for the entire game • I will make good decisions with the puck tonight

PRACTICE GOALS • I will watch the puck all the way into my body on each shot • I will focus on good technique in each of my movements

SEASONAL GOALS • I want to play in 25 games • I want to have a 91% save percentage

DREAM GOALS • I want to play for my high school team as a sophomore • I want to play hockey in the NHL

“You may not accomplish every goal you set– no one does – but what really matters is having goals and going after them wholeheartedly.” -Les Brown, American Speaker, Author, Trainer, Motivator Lecturer

CHAPTER 1: GOAL SETTING 15 GAME DAY Chapter 2: Mental Imagery

“I never hit a shot, not even in practice, without having a very sharp, in-focus picture of it in my head. First I see the ball where I want it to finish, nice and white and sitting up high on the bright green grass. Then the scene quickly changes, and I see the ball going there: its path, trajectory, and shape, even its behavior on landing. Then there is a sort of fade-out, and the next scene shows me making the kind of swing that will turn the previous images into reality.” -Jack Niklaus, American Golfer

CHAPTER 2: MENTAL IMAGERY Mental Imagery

MENTAL IMAGERY: CREATING A HIGHLIGHT FILM IN YOUR MIND Have you ever daydreamed about making that huge save to win the game for your team? If you have, then you’ve experienced the use of mental imagery.

Mental imagery may well be the most important piece of your game day preparation. By training your mind to visualize the events of a game or practice before you actually play, you actually prepare your mind and body for competition. Why does this work? Because our minds are so powerful. When we can see actions in our head, our body can’t tell the difference between the image in our mind and what we’d see in a game. Mental imagery has been used by countless numbers of elite athletes throughout the years. In fact, a study of several hundred 1984 Canadian Olympic team members demonstrated that 99 percent of them used imagery (Orlick & Partington, 1988).

WHAT IS IMAGERY? WHAT SHOULD I USE IT FOR? Mental imagery is simply creating in your head a video of your performance. These images come from memories and can be played out in the mind as they happened, or as pieces of other events, cut and pasted together to create a new event. Many goaltenders see themselves stopping pucks, going through the motions of a save or reacting to a goal being scored. When you see events happen in your mind before a game, you’re better prepared for what lies ahead. By creating your personal highlight film in your head, you’ll become more confident because you’ve already seen yourself stop that breakaway. You’ll be more focused because your mind is primed for the game. You’ll be more consistent because you’ve already played out possible scenarios.

WHAT SHOULD I SEE IN MY MIND? You want to see a clear picture and be in control of whatever situation you are imagining. This might come easier to some than to others, but your ability to see the image clearly and to control what happens will improve with practice. Mental imagery is a skill that can be learned and improved upon just like any other skill in hockey. It’s important to keep positive images in your head, because the body will most often follow the mind. If you’re having trouble with making high glove saves then picture yourself making the save and work to keep out of your mind any images of the puck beating you.

What’s the most effective vantage point to view your scenarios? There’s a lot of discussion and no clear answer. Some elite athletes and quick learners see their images as though they were looking through their own eyes outward. Others see images unfold as if they were watching themselves on television or from the arena stands. In my opinion, both are useful. Don’t shy away from one point-of-view just because it doesn’t come easily. Keep practicing until you can work with both.

CHAPTER 2: MENTAL IMAGERY 17 GAME DAY Developing Your Own Program

DEVELOPING YOUR OWN PROGRAM Each goaltender’s approach to mental imagery is different – and should be. It’s best to try various ways of visualizing until you feel comfortable with it and find what works best for you. Listed below are some tips to develop your own program.

WHERE SHOULD I VISUALIZE? Find a quiet place where you will not be interrupted. When you first try mental imagery, distracting thoughts will likely pop in and out of your head. By eliminating outside noises and distractions, you can reduce half of the interference. As you become more skilled, you’ll get better at blocking out the noise in a busy locker room. Or try using a voice tape or music to help you focus.

WHEN SHOULD I PERFORM MY VISUALIZATION? Whenever you want. Some goaltenders begin visualizing the night before a game. Others start just before warm-ups or during the national anthem. This is where you’ll have to experiment. When it comes to game-day preparation, I suggest visualizing at least 30 minutes to an hour before the game. Some goaltenders, however, prefer to do it much earlier, or in a segment approach that follows the pattern of a game. For instance, when you wake up in the morning, you see yourself relaxed on the way to the rink. During the next imagery session, you picture what you want the warm-up to look like. After warm-ups, you visualize what the first period will be like, and so on. It’s also important to note that mental imagery is useful not only for games, but for practices and when recovering from an injury.

WHAT TYPES OF IMAGES SHOULD I SEE? Positive images. That doesn’t mean you visualize everything going your way. Make sure you see yourself stopping the puck by performing the save correctly, but don’t shy away from visualizing adverse events. Picture yourself being calm and cool while facing a 5-on-3 penalty kill. See yourself positively reacting to a bad call by the referee or to a goal being scored.

Also, try changing the speed of your images. When you become skilled at imagery, visualize the puck coming in so slowly that you can see the writing on it. Or see a 2-on-1 develop quickly, and then make the save in a split second. By altering the speed of your images, you get focused and prepared for the sudden changes of the game.

CHAPTER 2: MENTAL IMAGERY 18 GAME DAY HOW DETAILED SHOULD MY IMAGES BE? Imagery is most effective when what you see is close to reality. This means using as many of your senses in your image as possible. Picture the layout of the rink, the color of the opposing team’s jerseys and the color of the tape on their sticks. See not only the puck, but the complete flight of the puck from the stick to your body. Feel the relaxation and confidence of your body and the power of the movement in your legs. Pay attention to the smell of the concession stand and even your equipment. Try to hear your teammates talking, the skates cutting the ice and the sound of the stick striking the puck.

HOW LONG DOES VISUALIZING TAKE? This is up to you and based on your ability. Goaltenders who are skilled at mental imagery can get a good session in about three to five minutes. Other elite athletes prefer hours of mental imagery. When I visualized, I used the segment approach. I pictured each time segment of a game, and then saw myself perform well during that segment. I developed this technique over time, after I’d become good at visualizing and comfortable doing it.

Whatever your approach may be make an effort to include the following in your pre-game mental imagery session:

• A warm-up of shots at a slow pace to each piece of equipment • Saves while reacting to a play • Shots from the point • Controlling rebounds • Stopping breakaways

Again, try to manipulate the speed of these events. Visualize situations such as penalty kills, bad calls, big saves and goals allowed. Try and visualize your emotional state during these events: calm, focused, confident and alert.

“See yourself confronting your fears in your mind’s eye and handling those fears like a champ.” -Les Brown, American Speaker, Author, Trainer, Motivator Lecturer

CHAPTER 2: MENTAL IMAGERY 19 GAME DAY MENTAL IMAGERY GUIDE (SAMPLE) Below are three exercises to help you begin using mental imagery to set goals and develop visualization skills.

EXERCISE 1 Slow, controlled focus: basic saves, watching the puck hit the body, vivid images • One minute of visualization of surroundings and equipment • Three minutes of slow motion saves, going through all of your save selections • Three minutes of quick-paced shots, watching the flight of the puck all the way to the body

EXERCISE 2 Game situations: breakaway, 2-on-1, penalty kill, playing the puck • One minute of visualization of surroundings and equipment • Three minutes of slow-motion breakaway stops, slow motion 2-on-1 stops, slow-motion playing pucks up the ice to teammate • Three minutes of fast-paced images

EXERCISE 3 Adverse situations • One minute of visualization of surroundings and equipment • Five minutes of positive reactions to adverse events, bad goal scored, bad call by referee, penalty kill late in game, few shots on goal (seeing little action)

CHAPTER 2: MENTAL IMAGERY 20 GAME DAY Chapter 3: Dealing With Adversity

“Most of the shadows of this life are caused by standing in one’s own sunshine.” -Ralph Waldo Emerson, American Poet, Essayist

CHAPTER 3: DEALING WITH ADVERSITY

CHAPTER 1: GOAL SETTING 21 GAME DAY Adversity and Disappointment Three Ways to Climb Over Adverse Situations

ADVERSITY AND DISAPPOINTMENT Goaltending is filled with obstacles and challenges. You’ll face difficult games and even difficult seasons. Coping with adversity is how you survive and thrive through these times.

Adversity can show up at any time, disguise itself in many ways and is unique to each goaltender. What may seem like an obstacle to one, may not be to another. You have the power to view adverse events in whatever light you choose. This one fact empowers you to dismiss adverse events and see them for what they are – opportunities.

For instance, an adverse event to one goaltender may be that he was scored on with only two seconds left in the period. For another, this may not be a big deal since it took the opposing team almost the entire period to score. Notice that this is the same event. How you decide to interpret that event, however, is what will determine whether or not it is adverse for you. Other examples of adverse events may include letting in good or bad goals, playing in a pressure game, continuing to play after not playing well, or playing in front of a big crowd or in a hostile environment. Determine what feels adverse to you, then make sure you’re equipped to climb through these situations when you encounter them.

THREE WAYS YOU CAN CLIMB OVER ADVERSE SITUATIONS Athletes of all levels have found the following to be useful in dealing with adversity.

POSITIVE THOUGHT CONTROL Thought control is an effective way to put the reins on your inner conversation, or the voice you hear in your head when you self-talk. Goaltenders often are distracted by their inner thoughts: “Am I ready?” “I hope I don’t mess up,” or “What happens if I make a mistake?” You can control these thoughts by making an effort to notice them, stop them, and then replace them with positive, helpful dialogue, such as “I’m ready,” “I’m focused,” “I’m quick.” These “power thoughts” are useful because they give you a positive focus. They help assure you that you’re prepared, rather than be worried or concerned about what might happen.

NARROWING FOCUS Goalies often become distracted by game events that have nothing to do with stopping the next puck. For example, say you just let in a goal. You start to wonder about what the coach or teammates are thinking, what you should have done differently, or what will happen if you let in another one. These distractions can actually prevent you from stopping the next shot. Whenever I allowed any of these thoughts to take hold in my mind, my performance immediately suffered.

To avoid game-time distractions, focus your attention. Focus on a goal you’ve set for yourself, such as concentrating on each shot, or on one task, such as making sure you’re out on the angle for each shot. Either way, you’ve made a conscious decision to focus on what will help you perform better and eliminate the distractions for that game.

CHAPTER 3: DEALING WITH ADVERSITY 22 GAME DAY Preparing For Adverse Events

POSITIVE REFRAMING Taking an event that you perceive as a negative and choosing to look at it positively is called positive reframing. During one of my best career games, an opposing player (who went on to win the Hobey Baker Award that year) placed a shallow angle shot just above my shoulder in a nearly impossible place. I couldn’t believe it. I began to feel panicked, thinking the goal would inspire his team in the final minutes of the game. We went on to win the game without giving up anymore goals, but before I sat down and watched the game film, I remember thinking that I should have had that one goal back. I then reviewed the goal once. That was all I needed to realize that I shouldn’t allow myself to feel like I had messed up. Instead, I decided to just admire a great hockey play and a precision shot that few others could have duplicated. Believe me this technique can make all the difference.

Here’s another reframing example from Wayne Gretzky, one of the greatest players to play the game. After going in alone on a breakaway, the Great One missed the net high. He chuckled as he skated off the ice, sat on the bench, took a drink of water and calmly waited for his next shift. A player sitting next to Gretzky was puzzled by his attitude. “What are you thinking about?” he asked. Gretzky then revealed his secret. “Based on my shooting percentage, I figure that for every five shots I take, three will go in. That was one of the two that I’ll miss – and sooner or later I’ll score!” It would be easy for a talented player like Gretzky to become frustrated after taking a bad shot when there’s such a great opportunity. Yet he chose to put a positive spin on the situation and avoided frustration or putting pressure on himself. This helped him remain calm and focused on what he wanted to do on his next shift.

PREPARING FOR ADVERSE EVENTS Most people think that adversity just happens, and then you deal with it. The best way to deal with adverse events, however, is to prepare for them in advance. Listed below are four ways that helped me prepare for adversity. Adapt them so they work for you.

HAVE A GAME PLAN Plan out exactly what you’ll do when something adverse happens – this is a great way to separate yourself from the situation. For example, you know the team you’re playing likes to run you and get in your face to get you off your game. To prepare, you decide that once they run you, you’re simply going to get up, give the puck to the referee, and then skate to the corner until the team has cleared the crease and play is ready to begin. By creating a game plan, you’ve eliminated any surprise or emotion from an unexpected run at the net. You’ve put yourself in control of an adverse situation.

CHAPTER 3: DEALING WITH ADVERSITY 23 GAME DAY Putting Adverse Events Behind You During A Game

MENTAL REHEARSAL Visualize ahead of time how you are going to react and how you are going to feel when events occur. We tend to spend a lot of energy visualizing adverse events. Rather than picturing the negative event, focus on the positive reaction you want to have when the event occurs.

Situations to prepare for might include:

• A referee makes a bad call, putting your team down during an important point in the game • You allow a bad goal • The other team scores early in the game

In each of these situations, visualize yourself reacting in a positive and calm way. This helps avoid stress and panic if the events occur.

GAME-DAY ROUTINE Developing a routine helps minimize the stress you feel from dealing with adversity or the possibility of adverse events. Long before game day, you can set goals and figure out what motivates you. You can visualize and establish stretching patterns to follow. These basics all provide the foundation for your routine and help you focus on what’s important and eliminate what’s not. Using a routine that you develop over time will help you avoid many adversities that goaltenders face. These might include the added pressure to perform during important games, the stress of coming back after a loss, the pressure to perform better than in your previous game, or the difficulty of playing on the road in a hostile rink. Your game-day routine allows you to focus on the routine rather than on the potential adversity. When you do, these situations lose their power to affect you because there’s no room for them in the routine.

PUT YOURSELF IN PRESSURE SITUATIONS A great way to prepare for adversity is to put yourself in adverse situations when nothing is at stake. Next time you’re in practice, set up a game or scenario, and then play it out. If you’re taking practice shots, say to yourself, “If I let in one out of four shots – I lose.” Or pretend you just let in a bad goal with a minute left in the third period. Now you need to shutout everyone else for the next minute. You can even do this during a game when the outcome has been decided. Say your team is leading 6 to 1 with ten minutes remaining. Decide to play the game as if it’s the championship game and the score is tied. By putting yourself in pressure situations, you’ll be more familiar and more comfortable when or if the situations arise.

PUTTING ADVERSE EVENTS BEHIND YOU DURING A GAME It’s tough for most goaltenders to put adverse events behind them during a game. Maybe the game’s been all offense and no defense. Or you let in a bad goal and never mentally recovered. If you spend the rest of the game thinking about that one goal, it’s less likely that you’ll perform at a peak level. Here are three focus areas for when events seem to be going against you.

CHAPTER 3: DEALING WITH ADVERSITY 24 GAME DAY FOCUS ON THE PRESENT Staying connected in the moment is a useful tool that often gets forgotten during hectic high-scoring games. Try to focus on what’s happening now, not what did happen or what might happen. When I realized it was going to be one of those crazy games, the first thing I did was to look at the game clock and begin to break down the time into segments as small as one minute. Then I’d focus on keeping the puck out of the net for that minute. When it was over, I’d focus on the next minute, and so on.

When I was playing, it was easy to think about what I could have done better or what the score would be if I only had that one or this one back. I wondered what else could possibly happen during this crazy game. Or I’d get preoccupied with getting pulled. Some of the techniques I used to avoid these thoughts were patterns of positive thought control and narrowing my focus.

STAY EMOTIONALLY ENGAGED Emotional engagement simply means not giving up. When we give up, it protects us from the pain of losing or experiencing disappointment. It’s like we say to ourselves, “The pain of losing is no longer worth the effort I’d have to put in to win.” Goaltenders who give up because they’ve made some mistakes or haven’t played up to their own expectations not only let themselves down, but their team as well. You never know what can happen. I was in a game where we were down four to zero in the first period, we came back to win it five to four in overtime. Never give up!

BODY LANGUAGE A goaltender is a team leader. Your coaches, teammates and even the other team look for your reaction to the game’s events. After a goal, if you show frustration, slam your stick, yell or hang your head, then both your team and the opposing team know that you’re weakening – both mentally and emotionally. On the other hand, if you get back to the net, stand tall and tell your teammates, “OK, we’ll get the next one,” they’ll see your confidence and not worry about their goaltender. This makes it easier for them to go out and score another goal.

CHAPTER 3: DEALING WITH ADVERSITY 25 GAME DAY Managing Disappointment

MANAGING DISAPPOINTMENT You’re bound to be disappointed at one time or another, its part of the game. Your job is to stop the puck from going into the net. The competition’s goal is to put it past you. There will be times you win and times they win. And when they do, you’ll feel disappointed. It’s going to happen.

Disappointment is the feeling you get when what you get isn’t quite as good as what you wanted. This emotion is the result of having the courage to go after something that you want. Experiencing disappointment reveals our personal investment in a desired outcome. So, when you decide to invest time and energy into becoming successful, you must also learn how to be comfortable with disappointment. Those who have trouble dealing with disappointment won’t likely reach their full potential.

HERE ARE FOUR WAYS TO HELP MANAGE DISAPPOINTMENT:

1. Focus on controlling yourself – not the outcome. Instead of focusing on a loss (outcome), focus on what you can do better next time (control)

2. Take ownership for how you created your own disappointment. If you are disappointed because you didn’t play well against a poor team, maybe you should have prepared better and given them the respect they deserved.

3. Learn from disappointment and manage it better in the future. Use your journal as a way to keep track of patterns and issues you need to pay attention to and work on.

4. Stay positive. Hockey is just a game. No matter how disappointed you feel, tomorrow is a new day and gives you another chance to get better.

“In every adversity there lies the seed of an equivalent advantage. In every defeat is a lesson showing you how to win the victory next time.” -Robert Collier American Writer, Publisher

CHAPTER 3: DEALING WITH ADVERSITY 26 GAME DAY Chapter 4: Building Core Confidence

“Confidence comes not from always being right but from not fearing to be wrong.” -Peter T. McIntyre, Author

CHAPTER 4: BUILDING CORE CONFIDENCE

CHAPTER 1: GOAL SETTING 27 GAME DAY Confidence Growth vs Fixed Mindset

BUILDING CORE CONFIDENCE One of the best feelings a goaltender can have is when you stand in that net and have no doubt you will be able to stop whatever the other team throws at you.

The most consistent finding in goalies that perform at a peak performance level is the direct correlation between their confidence and success. Every year from pre-game chalk talks to post-game interviews, you hear about the importance of having the confidence in your ability to succeed. Yet for many goaltenders regardless of their level or past experiences, have a weekly struggle with their confidence. This chapter is dedicated to learning more about what confidence truly is and how you can train your mind to not only gain confidence, but hold on to it, even during the darkest times of your career.

WHAT MINDSET DO YOU HAVE? The level of confidence you maintain and how easily you lose it begins with the type of mindset you bring to the rink. Ultimately, the feeling that we call confidence comes from the type of thoughts that we think, but before these thoughts occur they are first shaped by our perspectives we have about the events that happen to us. Our perspective or mindset is not only what shapes how we think but can also determine how fragile our confidence will be.

GROWTH VS FIXED MINDSET Recent research has pointed to the importance of the type of mindset you have when approaching your play as a goaltender. There are two separate mindsets an individual may have.

FIXED MINDSET One type is known as the fixed mindset. This mindset tends to be rigid and polarized in what it believes. The fixed mindset causes you to think in terms of all or nothing. For example, the way you played was either good or bad, the goals you gave up were either good or bad.

In the fixed mindset there is a constant urge to defend a label you have of yourself. This type of mindset is very limiting because it is as if each shot is a test to either pass or fail. Each game is a chance for you to prove you are a good goaltender or a bad one. If a goal happens to go in or you happen to lose that game, well you are either a bad goaltender or your team is to blame.

Blame and shifting responsibility for events that do not go the way you would like is a common way to deflect or explain away the reason you failed. In addition, a fixed mindset will bring on large amounts of anxiety and doubt because everything you do you see as potential chance to fail. When you do, which will happen eventually, it will make a drastic impact on your confidence.

CHAPTER 4: BUILDING CORE CONFIDENCE 28 GAME DAY How Do I Grow Confidence

GROWTH MINDSET The second type of mindset we will consider is known as a growth mindset. The growth mindset approaches goaltending as a never ending opportunity to learn, gain, or grow your skill set. When in the growth mindset you would approach games, practices, and shots as an opportunity to learn about where you are currently in your journey as a goaltender. In the growth mindset you may not make every save but there is a curiosity in regards to what it takes to make more saves. You are searching for ways to grow your skills, rather than trying to perform perfectly.

Goaltenders who subscribe to the growth mindset understand that their skills are not a finished product, some days they are sharp and other days your skills are not. Your skill set is a work in progress. If a goaltender gives up five goals, they certainly do not like it, but they look forward to working on refining the skills that may have caused those goals. With a growth mindset there is no deadline you must meet in your improvement, the opportunities to grow are endless. Compare this to the fixed mindset where your deadline is every time you put on the pads.

DIFFERENCE OF MINDSET: FIXED MINDSET VS GROWTH MINDSET Test Opportunity Failure Setback Prove Learn Talent Effort Finished Work in progress

Developing a growth mindset is an essential piece of the puzzle when looking to develop and maintain confidence. Once you begin to recognize your thoughts align with this mindset you will then be ready to purposefully grow your confidence.

HOW DO I GROW CONFIDENCE? Now that you know the distinct differences between a fixed and growth mindset and the benefits of practicing a growth mindset, it is important to know how you can specifically grow confidence from within it. As a goaltender it is important to recognize that you can gain confidence from two separate areas: from information that is externally generated (Events) and from information that is internally generated (Thoughts). Which area you gain more confidence from will impact how often you need to refuel your confidence tank.

EXTERNAL CONFIDENCE External confidence is often the easiest to recognize and what you are likely most familiar with. External confidence is what you feel when positive events occur. Common positive events for goalies include making a big save, getting a compliment from a coach, or wining a game for your team. These types of events tend to give you an instant dose of external confidence. It is easy to gain confidence from such events and the feeling is often very powerful. However there is a very real danger in staking all or even too much of your confidence on external events. The primary reason goaltenders struggle with confidence is because they fail to realize they do not have

CHAPTER 4: BUILDING CORE CONFIDENCE 29 GAME DAY Internal or Core Confidence

complete control over external events, like making a save or getting compliments. Many goaltenders struggle to keep their confidence because they begin to wait for events that they cannot control to happen in order to feel confident. Soon you begin to rely on positive events and become dependant on those events to give you the feeling of confidence.

Rather than waiting for positive events to happen to you, your focus should be on the skills you can control in order to influence results to go in your favor.

For example many goalies who struggle with their confidence will rise and fall with whether they make a save or not. If you make the save you gain confidence, if you don’t make the save you may lose confidence. This type of thinking will create a roller coaster effect in not only your confidence in your abilities but also in how consistent you are in your play. You must realize that as a goalie you don’t have complete control over whether you make a save, mainly because the shooter decides where to shoot. You can, however, influence the chance of making a save by playing your angles well, having good depth and making a smart save selection. It is these skills, which if executed correctly on a regular basis, can lead the very outcome you were hoping for in the first place, a save.

So how do you know if you are a goaltender who places too much emphasis on external confidence? You may be one of these goaltenders if you only feel confident when you stop the puck, or when coaches are encouraging you, or when you are winning.

If this sounds like you and you are looking to avoid the rollercoaster feeling of having your confidence at the mercy of positive or negative outcomes, you must learn to develop your internal or Core Confidence.

INTERNAL OR CORE CONFIDENCE Internal or Core Confidence is developed from two sources; Quality practicing of skills and quality thoughts.

QUALITY PRACTICING OF SKILLS Goaltenders that have confidence in themselves, even in the darkest of times, do so because of the belief in their ability to execute a save in spite of their current play or situation. These goaltenders believe that because they have spent so many hours working to master the skills of goaltending like, crisp movement, solid positioning, and technical save selections, that they have the ability to execute these skills even when they are giving up more goals than they would like to. In addition it is also important to note that these skills and others like them are skills that you have complete control over. You control your depth, you control your movements in the crease, you control your saves selections.

Core confidence comes from an inner belief that when needed, you can execute these skills to stop the puck. This is why many coaches suggest going back to the basics to reclaim your confidence. By setting aside a portion of time in practice to concentrate on basic skills that lead to you stopping the puck, you allow yourself to focus on the areas you have control over. This results in a higher level of confidence that you are capable of executing the skills that make up consistent goaltending. Remember if you haven’t invested the time, energy, and dedication to practicing the skills needed to lead to success then you should not expect to be confident!

CHAPTER 4: BUILDING CORE CONFIDENCE 30 GAME DAY Steps to Building Core Confidence

QUALITY THOUGHTS The second component of core confidence is thinking quality thoughts. Much has been said about the importance of positive thought, so much so that is has become a cliché of sorts to many athletes. What few goaltenders realize is that quality thinking is a skill, just like any other physical skill in goaltending, and because it is a skill the more you work on it the better you become at it! Core confidence is built by the quality of thoughts you have about what is going on around you. A goaltender that uses quality thinking notices their strengths and successes, and looks at failures or shortcomings as a skill or opportunity that has not yet been fully developed. Remember thoughts are very powerful, so powerful in fact, that they dictate how you feel, which in turn tells your body how you should act. So in order to perform in a confident manner you must have the type of thoughts that produce confident play. As you develop your quality thinking skills less effort will be required and the foundation of your core confidence will be built.

BULID CORE CONFIDENCE In order to build core confidence you must identify and focus on what you can control. You don’t have control over events; instead focus your energy on the thoughts and actions that will influence events to occur in your favor.

HERE ARE FIVE STEPS TO BUILDING CORE CONFIDENCE:

1. List three actions or skills you have control over that help you play well

2. Devote time to the physical basics Skill refinement allows you to build confidence in your ability to execute skills.

3. List three skills that if you worked on with more purpose you would you have more confidence in

4. Train yourself to think quality thoughts You have control over your thoughts so choose quality thoughts, which will lead to quality actions and quality performances.

5. List three thoughts you can use to lead you to confident performances

“Confidence is contagious. So is lack of confidence.” -Vince Lombardi, American Football Coach

CHAPTER 4: BUILDING CORE CONFIDENCE 31 GAME DAY Chapter 5: Motivation

“Life takes on meaning when you become motivated, set goals and charge after them in an unstoppable manner.” -Les Brown, American Speaker, Author, Trainer, Motivator Lecturer

CHAPTER 5: MOTIVATION

CHAPTER 1: GOAL SETTING 32 GAME DAY What Pushes You

MOTIVATION: WHAT PUSHES YOU? Have you ever just not wanted to practice? Was it because you were tired, distracted by other life issues, or just plain not interested that day? The causes may vary, but we’ve all experienced periods of low motivation. It simply means we’re human. When it comes to athletics, there’s a misconception that coaches should supply the motivation for their players. In reality, the best type of motivation comes from inside each and every one of us. Although one coach may be very skilled at motivating the team, what happens when you move on from that coach and he is no longer there to motivate you? I remember a great speech given by one of my high school coaches. It was the most inspiring speech I’d ever heard, and it completely motivated me for the entire game and even into the following games. The next year, when I’d moved on to the next level, I tried to recall the passion and intensity in his words. I couldn’t find the passion that he had once inspired within me. I realized then that I needed to look somewhere inside me, and figure out my own ways to get motivated. The best way to find your motivation is to look at what gets you excited about your game.

INTRINSIC AND EXTRINSIC MOTIVATION In psychology, there are two main forms of motivation: intrinsic, meaning the motivation comes from within, and extrinsic, meaning motivation comes from an outside source. Examples of intrinsic motivation may include wanting to improve, having fun, playing with teammates or simply exercising. Extrinsic motivation might include playing for trophies, money, media attention or the thrill of winning. Although either form of motivation may be helpful, intrinsic motivation helps you enjoy the game longer and with more intensity. It also helps you avoid burn out. Extrinsic motivation serves a strong purpose, but can easily slip into more selfish and counterproductive thinking and behaviors.

Once you establish what motivates you as a goaltender, it’s up to you to think of how it can motivate you. For example, maybe you enjoy goaltending because you simply love keeping the puck out of the net. If that’s the case, pick out one player in practice and concentrate on not letting him score. You might even tell him that there’s no way he’s going to score during today’s practice. Now you have an incentive that will motivate you to work hard that day.

CHAPTER 5: MOTIVATION 33 GAME DAY Trigger Words

TRIGGER WORDS Triggers are words we say out loud or to ourselves to create in our mind a certain emotional state. While the word “pillow” may remind you of calm, relaxed and soft, the word “kick” may give you a sense of force, pain, or anxiety.

Using trigger words for goaltending like “block,” “solid,” or “compete” will help put you in the frame of mind to play at your best. Trigger words can be read before games and repeated to keep your motivation up and your focus on the game or practice. Think of trigger words that would motivate you – and be creative.

SAMPLE TRIGGER WORDS:

Big Solid Crisp Calm Confident

Block Champion Dominate Patient Alert

Compete Warrior Elite Competitor Agile

Relaxed Winner

Here are ways some other ways that I found useful to motivate myself:

• Create games or scenarios that push you • Remind yourself of the goals you’ve set • Watch game film of yourself doing well or a movie that gets you excited to play • Find music that pumps you up to play • Repeat trigger words during competition breaks • Read quotes from great athletes.

“One of the strongest characteristics of genius is the power of lighting its own fire.” -John W. Foster, British Clergyman, Essayist

CHAPTER 5: MOTIVATION 34 GAME DAY Chapter 6: Stretching

“I run on the road, long before I dance under the lights.” -Muhammad Ali, American Boxer

CHAPTER 6: STRETCHING

CHAPTER 1: GOAL SETTING 35 GAME DAY Off-Ice Stretching and Warm-Ups

OFF-ICE STRETCHING AND WARM-UPS STAGE 1: PREPARING THE BODY TO COMPETE

Once it’s closer to game time, you need to prepare your body for the competition ahead. First, set up your own stretching and warm up routine for game day.

Having a routine accomplishes a number of things:

• You prepare your body for the movement and speed of the upcoming game • You set aside time to focus on your thoughts and the condition of your body • You establish a rhythm to create a state of readiness

It’s important to have a consistent routine, regardless of the importance of the upcoming game or opponent. You don’t want to have a great routine that prepares you to play at your best during “important” games and then show up and just throw the equipment on before a “less important” game. Establish a rhythm before each game so that you are confident, relaxed and physically ready to play, regardless of the opponent or situation.

PRE-GAME STRETCHES Below are a number of pre-game stretches and plyometrics that will prepare the body for competition. Remember, you don’t need to do all or any of these. Do what helps you feel prepared.

BUTTERFLY HURDLER 7-10 seconds. Grab toes while pressing your knees 7-10 seconds. Keep knee close to out and toward the floor. floor while reaching for your toes. Alternate legs. STRETCHES: Groin STRETCHES: Hamstrings

CHAPTER 6: STRETCHING 36 GAME DAY BENT LEG HURDLER SPREAD EAGLE 7-10 seconds, each leg. Bring extended leg behind 7-10 seconds, each position. Reach as far as you then lean forward bringing your head close to possible to the left, center, then to the right. the floor. STRETCHES: Hip Flexors STRETCHES: Hamstrings and Lower Back

CHAPTER 6: STRETCHING 37 GAME DAY Plyometrics

PLYOMETRICS Here are some light Plyometrics to help the body prepare for movement.

HOCKEY LEAPS TUCK JUMPS 5-10 repetitions, each Leg. Leap off of outside foot 10-15 repetitions. Standing in place leap upwards onto opposite foot. Return back without placing while reaching your peak then pull your knees initial foot on the ground. Keep chest up and strive towards your chest. Keep back straight and ankles for explosive movement. together striving for explosive height.

FORWARD FACING LEG SWINGS SIDE FACING LEG SWINGS 5-10 repetitions, each leg. Freely swing leg through 5-10 repetitions, each leg. Freely swing leg through full range of motion, pushing for full extension. full range of motion, pushing for full extension.

CHAPTER 6: STRETCHING 38 GAME DAY On-Ice Stretching and Warm-Ups

ON-ICE STRETCHING AND WARM-UPS STAGE 2: PREPARING THE BODY TO COMPETE

Once your equipment is on, it’s important to get out on the ice and begin to loosen up. Make sure you allow yourself enough time for on-ice stretching – you stretch on the ice differently than off it.

ON-ICE STRETCHES Listed below are some on-ice stretches you can perform prior to a game or practice.

GROIN STRETCH FULL SPLITS Sit in butterfly position while pushing hips back and From the Groin Stretch slip back allowing legs to down towards the ice. straighten. STRETCHES: Groin and Hip Flexors STRETCHES: Groin and Hamstrings

SIDE LEG EXTENSION (TOE UP) SIDE LEG EXTENSION (TOE OUT) Alternate Legs. Extend leg outward while slightly Alternate Legs. Extend leg outward while slightly leaning towards your toe. leaning towards your toe. STRETCHES: Hamstrings STRETCHES: Groin

CHAPTER 6: STRETCHING 39 GAME DAY KNEELING HIP FLEXOR (LEFT) KNEELING HIP FLEXOR (RIGHT) Extend leg outward and stretch knee outwards while Extend leg outward and stretch knee outwards while keeping your back straight. keeping your back straight. STRETCHES: Hip Flexor STRETCHES: Hip Flexor

KNEELING PITIFORMIS KNEELING PITIFORMIS Alternate Legs. While on your knee bring your skate Alternate Legs. While on your knee bring your skate to your knee. Bend over stretching your knee to the to your knee. Bend over stretching your knee to the side. side. STRETCHES: Hip Flexor and Gluteus STRETCHES: Hip Flexor and Gluteus

CHAPTER 6: STRETCHING 40 GAME DAY FULL BODY BACK STRETCH Alternate Legs. While lying on your back with arms spread to your sides slowly raise your leg up and across your body. STRETCHES: Lower Back

CHAPTER 6: STRETCHING 41 GAME DAY On-Ice Warm-Up Drills

ON-ICE WARM-UP DRILLS

It’s important to warm-up on the ice prior to a game. But make sure your warm-up drills will be useful for the upcoming game. As a goaltender, you’re the primary focus of pre-game warm-ups, and your coach and teammates need to know what gets you prepared for the game. Don’t allow your teammates to come in on breakaways or 2-on-1s at the beginning of warm-ups. Instead, sit down with your coaches and let them know what you like. Decided together what will best prepare you and your teammates for the game.

ON-ICE WARM-UP DRILLS Below are some pre-game drills that can help you and your teammates prepare. Keep in mind that you want to include a variety of shots and situations. Your mental imagery should follow your pre-game warm-up.

TEAM WARM-UP LONG SHOTS Goaltender takes shots from one forward while Goaltender takes one shot from each line then remaining forwards pass around in circles and repeats. defensemen pair up and pass.

CHAPTER 6: STRETCHING 42 GAME DAY PRETZEL WARM-UP 2-ON-1 Forward takes pass form opposite line then enters Defenseman starts by passing to the forward as they the zone to take a shot. Alternate sides. re-group into a zone play out 2-on-1.

BREAKOUT INTO 3-ON-2 HALF MOON RAPID FIRE SHOOTING Center dumps the puck in, defense breaks out, Move from left to right setting up on each shooter forwards regroup and return to attack. before they shoot. Then move on to the next. Repeat in opposite direction.

CHAPTER 6: STRETCHING 43 GAME DAY Chapter 7: Journaling

“In order to become great, you must become a student of the game.” -Jacques Plante, Canadian Goaltender

CHAPTER 7 JOURNALING

CHAPTER 1: GOAL SETTING 44 GAME DAY Charting Your Progress

JOURNALING: CHARTING YOUR PROGRESS Journaling is an important tool that can be used in a variety of ways. By creating a journal, you can create a book that lists everything covered in this handbook.

There are many possibilities: • Chart your mental imagery progress • Keep track of your goals, and log your weekly and practice goals • Write down new drills or stretches you’ve learned and want to use in the future • Track the types of goals scored on you so you can work on them during the week • Jot down inspiring quotes you’ve heard or read • Write down what you learned from watching another goalie play • Log how you felt and what you did before playing a great game. If you ever start to struggle, you can look back and see what worked for you in the past.

If nothing else, keeping a journal records your experiences. When you’re no longer playing goaltender, it will have captured some great memories. Remember, your journal is yours. Be as detailed as you like, and write as often or as little as you want. You can be cocky and confident, or choose to be humble. You can draw and doodle, or type it on the computer. Whatever is looks like, your journal can give you a better look at not only where you are going as a goaltender, but also where you have been.

CHAPTER 7: JOURNALING 45 GAME DAY THANK YOU! Thank you for purchasing Game Day: A Goaltender’s Guide to Pre-Game Preparation! For more information on MEGA Goaltending and our programs, please visit our website!

Please visit us at WWW.MEGAGOALTENDING.COM 47