Game Day: A Goaltender’s Guide to Pre-Game Preparation © 2015, Justin Johnson First Edition All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the written permission of the author. 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