Hockey Tough

PRAISE FOR SAUL MILLER’S
HOCKEY TOUGH
“Hockey Tough helped our players with their mental approach to the game.
Saul has done an unbelievable job highlighting how some elite players
overcome those challenges. A terrific resource for any dedicated player.”
Norm M. Bazin, Head Coach, University of Massachusetts at Lowell
“Hockey Tough is a game-changing resource that walks coaches and play-

ers through a clear step-by-step approach to building a winning mental
game.”
Larry Huras, Veteran European Hockey Coach
“Hockey Tough has clear advice and valuable daily exercises for players want-
ing to improve their mental game. It’s a great coaching aid to enhance
focus, emotional control, and on-ice performance. Plus it has given me
some great ideas for handling challenging situations.”
Michael C. Schafer, Head Coach, Cornell University
“Mental toughness is a highly desirable quality for dealing with physically

hard, stressful competition. Reading Hockey Tough will help you to know
what to do as well as when and how.”
Ron Delorme, Former NHL Player and NHL Senior Scout, Vancouver Canucks
“Hockey Tough will help you get your game and your life to the next level.
This stuff works.”
Cliff Ronning, NHL Veteran and Hockey Dad
“Besides the obvious physical skills needed for hockey, successful players
have the best mental skills. They need to manage the game’s many chal-
lenges on a shift-to-shift basis. Hockey Tough is loaded with exercises and
advice to help you gain the mental skills so your physical skills have the
proper impact on the game.”
Kevin Constantine, Veteran NHL, AHL, and WHL Coach
“The Hockey Tough approach helped us win a championship. It generated

the focus and emotion necessary for winning night after night. Saul’s
brand of sport psychology really works. Reading the book can make you
a better player or a better coach.”
Lars Leuenberger, Swiss Hockey Coach
“Mind-set is a key aspect of hockey—and life. Dr. Miller’s Hockey Tough
simplifies the process and techniques for developing the mind-set and
the edge to become a better player and a better person.”
Jason Lammers, Head Coach and General Manager, USHL Dubuque Fighting Saints
“I worked with Saul for over 15 years as an NHL player and later as a coach.
The work has been invaluable to me. He understands the game. In Hockey
Tough he describes the mentality for excelling as a player or coach.”
Rick Lanz, Veteran NHL Player and Scout
“To accelerate your development in reaching your potential, you need

mental skills. Hockey Tough gives you the tools to prepare, focus, and
enjoy your journey towards excellence.”
Ville Peltonen, Veteran of NHL, Finnish, KHL, and Swiss Leagues
Current European Coach
“Elevating your level of play is as much mental as it is physical. Hockey

Tough does a great job addressing the mental processes involved in being
a successful athlete.”
Dallas Ferguson, Head Coach, University of Alaska at Fairbanks
“Dr. Miller has developed an excellent resource thanks to his years of

experience dealing with hockey players and coaches. He has simplified
the mental approach players need for performing well.”
Marc Crawford, Veteran NHL and Swiss Hockey Coach
“Everyone goes through ups and downs in their career. No player is born
with confidence. It is a skill which needs to be worked on daily. Hockey
Tough is a good guide to practice.”
Jiri Fischer, NHL Veteran, Director of Player Development, Detroit Red Wings
“Hockey Tough can help any player maximize their true potential if they are
willing to do the work. I believe winning as an individual or as a team is
a choice. This book describes the focus, attitude, and mental preparation
that will make it happen.”
John Fust, Swiss Hockey Coach
“Working with the Hockey Tough program will improve your preparation,
focus, and emotional control and help you compete at the highest level.”
Mark Holick, Veteran WHL and AHL Head Coach
HOCKEY
TOUGH
Second Edition
Saul L. Miller
Library of Congress Cataloging-in-Publication Data
Names: Miller, Saul L. | Miller, Saul L. Complete player.

Title: Hockey tough / Saul L. Miller.
Description: Second Edition. | Champaign, IL : Human Kinetics, [2016] | Rev.
ed. of: Stoddart : Complete player, 2001. | Includes bibliographical
references, webography and index.
Identifiers: LCCN 2015049363 | ISBN 9781492504092 (print)
Subjects: LCSH: Hockey--Psychological aspects. | Hockey--Training.
Classification: LCC GV847.3 .M55 2016 | DDC 796.962019--dc23 LC record available at
http://lccn.loc.gov/2015049363
ISBN: 978-1-4925-0409-2 (print)
Copyright © 2016, 2003 by Saul L. Miller
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have purchased Hockey Tough, Second Edition: pp. 105, 142-144. The reproduction of other parts
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purchased Hockey Tough, Second Edition, may not reproduce any material.
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To all those who play and respect this exciting
sport and to the coaches and parents who nurture
a love of the game and a passion to excel
CONTENTS
Foreword ix
Preface x
Acknowledgments xi
Introduction xiii
Chapter 1 Managing the Mental Game. . . . . . . . 1
Chapter 2 Setting Goals. . . . . . . . . . . . . . . . . . . 9
Chapter 3 Power Thinking . . . . . . . . . . . . . . . 15
Chapter 4 Imagery . . . . . . . . . . . . . . . . . . . . . 31
Chapter 5 Emotional Control. . . . . . . . . . . . . . 45
Chapter 6 Changing Channels. . . . . . . . . . . . . 61
Chapter 7 Commitment. . . . . . . . . . . . . . . . . . 69
Chapter 8 Confidence. . . . . . . . . . . . . . . . . . . 81
Chapter 9 Identity. . . . . . . . . . . . . . . . . . . . . . 91
Chapter 10 Making It. . . . . . . . . . . . . . . . . . . . 99
Chapter 11 Team First. . . . . . . . . . . . . . . . . . . 113
vi
Chapter 12 Personality Differences . . . . . . . . . 125
Chapter 13 Game Readiness . . . . . . . . . . . . . . 137
Chapter 14 Scoring. . . . . . . . . . . . . . . . . . . . . 153
Chapter 15 Playing Defense . . . . . . . . . . . . . . 167
Chapter 16 Checking Tough . . . . . . . . . . . . . . 179
Chapter 17 Stoning the Opposition in Goal . . . 187
Chapter 18 Battling Through Injury

and Recharging. . . . . . . . . . . . . . . 201
Epilogue 217
Bibliography 223
Index 225
About the Author 230
vii
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FOREWORD
Hockey tough is an expression that characterizes the sport. Hockey is a tough,
exciting, creative, physical game—a high-speed, contact, and skill sport that
challenges a player physically and mentally. A complete player needs more
than skating and stick skills. He needs to be mentally tough. He must play
with focus, determination, intensity, passion, and pride. To be consistently
successful he must be able to summon the energy, courage, and will to
compete game after game and to maintain focus and composure in the heat
of a real physical battle.
To compete successfully, a hockey player requires strength, determina-
tion, and discipline and the understanding and flexibility to play a role in
the team’s game. Although this may be true of many sports, to my mind, no
sport demands more mental toughness than professional hockey.
Hockey Tough is about strengthening your mental game for hockey—or
for any sport. The book reaffirms my own belief that having a strong mental
game has been a major factor in my success. Dr. Saul Miller has perfectly
captured the mental requirements of an athlete. Hockey Tough is an important
book for any player, young or old.
Mark Messier
NHL all-star and Hall of Fame center
Being hockey tough all comes down to deciding that you want to be a player.
You have to decide if that’s what you really want to do. Because no matter
who you are, there will be difficulties along the way—you will need to be
prepared to face many challenges. For example, your strengths can turn into
weaknesses. It’s something you have to be prepared for because once you
decide you are going to be a player, when a challenge arises, you’ll just find
a way around it or find a way to get through it. If you haven’t decided, then
you might say, Maybe it’s too tough; maybe this isn’t what I want to do.
Some things that can help you along the way are having the right mental
attitude, being able to manage your emotions, not getting too high or too
low, and staying focused on your goals. Dr. Saul Miller has been working
with elite hockey players and their mental game for almost 40 years. Hockey
Tough has some excellent advice and exercises to help you master the mental
game and become a better player and a better person.
Willie Desjardins
Head coach, Vancouver Canucks
CHL and AHL Coach of the Year
ix
PREFACE
I’ve experienced a lot of hockey in the 13 years since the first edition of
Hockey Tough was published. During that time I have consulted with teams
in the NHL as well as teams in Switzerland, Germany, Italy, and Norway.
I’ve also worked with junior and college hockey players in North America.
And I have consulted individually with players from almost every team in the
NHL, as well as on teams in the Kontinental Hockey League (KHL) and in
Sweden, Finland, Austria, Britain, Slovakia, and the Czech Republic. Teams I
have worked with have won championships in Europe and North America at
the professional and junior levels. I also have spoken to hundreds of hockey
coaches at clinics across North America and in Europe.
Reflecting on all this experience and reviewing the book I wrote more than
a decade ago, I am pleased that its basic lessons are very relevant today.
Maintaining right focus, right feelings, and right attitude remains the key to
playing hockey tough.
In recent years I have refined and added techniques for improving mental
preparation, performance focus, and emotional control and for returning to
play after an injury. I describe these techniques in this new edition along with
the experience and insights of many players and coaches currently involved
in the game and not heard from in the earlier edition. One of the questions
I consistently explored with hundreds of pro players and coaches is: What
advice would you have for a young player who wants to play at the highest
level? Their responses are described and linked into our discussion of focus,
feelings, and attitude throughout this new edition.
I am pleased to see a growing awareness in hockey of the importance of
the mental game and the need for specialized sport psychology coaching to
maximize performance. I was discussing mental toughness and hockey tough-
ness with Ryan Walter. Ryan knows the sport. He is a 15-year NHL veteran,
a captain, and later a coach both in the NHL and with Canada’s women’s
hockey team. When I asked Ryan about the importance of the mental game
in hockey, he said, “It’s not important just for hockey. I think understanding
the process of what we think about and controlling that is key to all of life,
and it’s extremely important to hockey.”
Hockey is a mentally and physically challenging sport. It is indeed a meta-
phor for life. Many of the lessons learned in playing the game are life lessons.
I encourage you to read through the book, work with the techniques, and
enjoy the process and challenge of becoming hockey tough and excelling at
this wonderful sport.
My best wishes,
Saul L. Miller
x
ACKNOWLEDGMENTS
I wish to acknowledge the following people who contributed to the writing
of this book.
Thanks to the team at Human Kinetics, especially Justin Klug and Amy
Stahl, and to my personal team of Laara K. Maxwell and Garfield L. Miller
for their editorial comments and support.
Thanks to those who contributed directly or indirectly to this new edition
of Hockey Tough: Jeff Blashill, Dusan Benicky, Ray Bennett, Gord “Red”
Berenson, Bruce Boudreau, Scott Bradley, Fred Brathwaite, Bob Brown, Sean
Burke, Cassie Campbell, Richard Church, Shane Churla, Andrew Cogliano,
Matt Cohen, Kevin Constantine, Dr. Jason Crookham, Sidney Crosby, Brian
Daccord, Melody Davidson, Willie Desjardins, Glen Dirk, Shane Doan, Derek
Dorsett, Devan Dubnyk, Robert Esche, Emerson Etem, Vern Fiddler, Jiri
Fischer, John Fust, Guy Gadowsky, Brendan Gallagher, Ian Gallagher, Ryan
Garbutt, Ryan Getzlaf, Lee Goren, Josh Gorges, Randy Gorman, Thomas
Gradin, Cammi Granato, Forrest Gregg, Pierre Groulx, Dan Hamhuis, Timo
Helbling, Larry Huras, Ryan Huska, Todd Harkins, Bob Hartley, Ken Holland,
Mark Holick, Shawn Horcoff, Al Iafrate, Mike Iggulden, Phil Jackson, Marian
Jelinek, Mike Johnston, Steve Kariya, Tim Keon, Rick Knickle, Gina Kings-
bury, David Koci, Bobby Knight, Harry Kreis, Dan Lacroix, Jason Lammers,
Sylvain Lefebvre, Tim Lenardon, Anders Lindback, Dave Lowry, B.J. Mac-
Donald, Gardiner MacDougall, Stefan Mair, Todd McLellan, J.F. Martel, Rollie
Melanson, Glen Metropolit, Dustin Mowrey, Rich Nairn, Dan O’Connor, Bill
Parcells, Ville Peltonen, Brent Peterson, Martin Pluss, Mark Popovic, Mason
Raymond, Kris Russell, Michael Sauer, Daniel Sedin, Dennis Seidenberg, Mike
Sillinger, Harold Snepsts, Jason Spezza, Roger Staubach, Duane Sutter, Ron
Sutter, Darryl Sydor, Bobby Vermette, Tomas Vokoun, Ryan Walter, Hayley
Wickenheiser, Kevin Willis, Eli Wilson, Russell Wilson, and Jay Woodcroft.
And thanks also to those who contributed directly or indirectly to both
editions of Hockey Tough: Al Arbour, Bob Berry, Ken Berry, Scotty Bowman,
Bart Bradley, Pavel Bure, Donald Brashear, Chris Broadhurst, Craig Channell,
John Chapman, Matt Cooke, Marc Crawford, Terry Crisp, Gary Davidson, Ron
Delorme, Pete Demers, Tie Domi, Mike Dunham, Curt Fraser, Marian Gaborik,
Bob Gainey, Garry Galley, Scott Gomez, Wayne Gretzky, Glen Hanlon, Mark
Hardy, Bret Hedican, Darby Hendrickson, Ken Hitchcock, Gordie Howe, Jamie
Huscroft, Andreas Johansson, Ed Jovanovski, Paul Kariya, Mike Keenan,
Mitch Korn, Nick Kypreos, Rick Lanz, David Legwand, Mario Lemieux, Vince
Lombardi, Morris Lukowich, Brad May, Kevin McCarthy, Jack McIlhargey,
Rollie Melanson, Scott Mellanby, Mark Messier, Andy Moog, Bill Muckalt,
Markus Naslund, Harry Neale, Roger Neilson, Jim Nill, Mattias Ohlund,
xi
xii Acknowledgments
Bobby Orr, Brent Peterson, Jacques Plante, Mike Penny, Chris Pronger, Pat
Quinn, Doug Risebrough, Larry Robinson, Luc Robitaille, Cliff Ronning, Glen
Sather, Dave Scatchard, Billy Smith, Stan Smyl, Peter Stastny, Joe Thornton,
Kimmo Timonen, Peter Twist, John Vanbiesbrouck, Dave “Tiger” Williams,
Harry Wolfe, Steve Yzerman.
And a special thanks to the many hockey tough players and coaches I have
worked with over the past 40 years who have taught me a lot about both the
game and the human spirit.
INTRODUCTION
What is hockey tough? Hockey is a fast, physical, contact, skill sport that
places extreme demands on the mental capacities of the athlete. To be hockey
tough is to have the ability to overcome these challenges. I see five keys to
becoming hockey tough.
1. Hockey tough means having the desire and drive to be the best player
you can be and the dedication to work hard to develop the physical
and mental skills to be your best.
2. Being hockey tough means being hockey smart. It’s having a positive,
productive on-ice focus. It’s knowing your job and being alert and
tuned in to executing effectively.
3. Hockey tough means being in control of your emotions. It’s knowing
how to energize and power up, as well as how to maintain compo-
sure. It’s working hard; staying focused; and not being distracted by
pressure, fear, anger, or negativity.
4. Hockey tough means being determined and committed to doing what’s
necessary to improve your game and playing the team game to the
best of your ability.
5. Hockey tough means having the strength and resilience to weather the
bumps, bruises, frustrations, fatigue, highs, and lows of a long season.
All of these hockey tough qualities can be enhanced with training.
Hockey Tough is a guide to becoming a more focused, positive, and pro-
ductive hockey player. The book provides answers to the questions that
haunt players: Why do some players score lots of goals while others who
have seemingly equal skills rarely score at all? How is it that some players
are able to stay focused while others are easily distracted by the pressure
and violence of the game? What is the best way to prepare for a game? Is
there something a player can say to himself to help him play better? How
do players get out of slumps? How do players keep themselves sharp and
shift-ready despite sitting on the bench for long periods? How do players get
up for the game shift after shift, night after night, throughout a long hockey
season? How can players use visualization and imagery to be more effec-
tive? Why do defensemen use visualization more than forwards? How can
recovering from injury be turned into a positive experience? What methods
can increase confidence and sense of pride? What can players do to become
mentally tougher? Hockey Tough explores all these issues and provides sport
psychology coaching to help you become a more complete player.
xiii
xiv Introduction
I was discussing the hockey tough concept with Andreas Johansson, a

skillful Swedish NHL veteran, now a coach in Sweden. Andreas liked the
term. He mentioned how the North American game epitomizes hockey
toughness. “In North America, the game is more physical. The players are
bigger, the ice surface is smaller, there are more games and more travel. It’s
tough.” Andreas continued: “But it’s more than that. In North America there
is a different attitude to the game. There is an intense pressure to compete
and perform. The competitiveness is intense. There’s no job security. Every
night, every shift, you’re expected to give 100 percent. And you’ve got to be
mentally tough to do that.”
Ville Peltonen is another European star with considerable experience in
the NHL who is now coaching in Europe. Ville agreed with Andreas that in
North America the competition within the team is greater. “Every night you
are competing for ice time, for roles, for the power play, and for a roster
spot [e.g., who plays in the NHL versus who plays in the minors]. And that
intense competition drives you to become better and better . . . if you have
the mental tools.”
Gaining a Mental Edge

When I talk to hockey teams around North America, I often begin by asking
the players how many of them believe that increasing physical strength will
improve on-ice performance. Usually, they all raise their hands. Then I ask
how many of them are in some kind of workout program to increase physi-
cal strength. Again, everyone raises a hand. Next, I ask how many of them
believe that increasing mental strength will improve on-ice performance.
After some hesitation, several players raise their hands. However, when I
ask how many of them are actively doing something to increase their mental
strength, few if any hands are raised.
Kevin McCarthy is a former NHL defenseman and captain, and for two
decades he coached in the NHL. Kevin believes, “Mental preparation is one
area not stressed enough. So much time is spent on conditioning, both on
and off the ice. We do the same drills and variations again and again, and
almost nothing is done to improve a player’s mental game. Yet when we
talk about breakdowns, rarely if ever is it because of the player’s physical
attributes. Almost always, it has to do with mental lapses. Players are not
ready to play. They’re not focused. They are not in the right positions or
where they’re supposed to be. Learning how to mentally prepare, learning
to anticipate, learning to play the game in your head are important in getting
an edge and reacting consistently well in the game. This is especially true
in the playoffs.”
Kevin continued: “Some players don’t handle pressure well. One solution
to improve consistency, especially in high-pressure situations, is to develop a
Introduction xv
routine, something that you can use before a game and on the bench between
shifts. That helps you refocus and get ready to go again in the next game or
on the next shift.”
Two coaches, each with more than 1,000 games of NHL playing experience,
agree that the training emphasis is disproportional and the mental training
component is insufficient. Darryl Sydor, a former NHL all-star defenseman
now coaching the NHL’s Minnesota Wild, said, “Young kids don’t under-
stand the importance of the mental side of the game. I think it’s 90 percent
mental and 10 percent physical. Nobody spends time on the mental side of
it. Everybody spends time in the gym and on the physical aspect. Players are
a lot bigger and stronger, but when it gets broken down the biggest muscle
in your body is above your shoulders, and I think the mental side of it has
to take a new level in training that.”
Dave Lowry, a 19-year NHL veteran with a decade of coaching experience,
agrees. “We spend an enormous amount of time developing the skating and
the skills and handling the puck. We don’t spend enough time with our ath-
letes developing their minds. Hence we have a lot of talented players who
are really mentally weak. I think it’s critical. It’s something that really needs
a lot of time, and it’s an avenue we should develop a lot more.”
They’re right. In preparing athletes to play hockey, most coaches emphasize
the physical and technical aspects of the game. Drills stress skating, condi-
tioning, puck control, passing, and shooting. The mental training aspect of
hockey has been relatively ignored. Hockey Tough addresses the imbalance
in training through a discussion of psychological skills and mental training
techniques that have helped a wide range of elite hockey players strengthen
their mental game and become more focused, more confident, mentally
tougher, more in control, and better prepared to play winning hockey. Hockey
Tough is not a book for the beginner. It is for competitive players who want
to maximize their abilities and develop the mental strengths and skills that
will elevate on-ice performance.
The Three “Rights”

Sport psychology can be a valuable coaching resource. Players who consult
with me are usually seeking improvement in some aspect of their game—
improved scoring, better defensive play, or, in the case of goaltenders,
improved ability to stop the puck. Sometimes they are playing well but feel
anxious. Or they are squeezing the stick, playing too tight, and the more they
try, the less effective they seem to be. Some players want to learn how to be
more focused, prepare better, develop better mental discipline, or feel more
confident. Others have been injured and are looking for something to help
them return to form. Still others are struggling to adapt to a system or to get
along with a coach. Finally, there are those who consult with me because
xvi Introduction
they are having trouble getting up for games or coping with a multitude of
distractions on and off the ice.
As a sport psychologist, I have worked with hockey players for more than
35 years at both the NHL and developmental levels. I’ve observed that at all
levels there are three basics to winning the mental game of hockey:
1. Right focus. Plain and simple, it’s knowing who you are and what
you want to do on the ice, staying tuned in, and working to make
that happen.
2. Right feelings. By that I mean creating and maintaining feelings that
help you to play your best. For some that means feeling energized
and up; for others it’s feeling more calm, confident, centered, and in
control. Right feelings also mean not being distracted by fear, anger,
and pressure.
3. Right attitude. A winning hockey attitude is characterized by the
motivation, commitment, confidence, and love of the game that’s
required to persevere and excel.
The examples presented in this book are all based on real players and
real on-ice experiences. To maintain the confidentiality of clients past and
present, I have changed the identities and names of some of the players and
coaches described in the examples. The techniques described are applicable
to all players regardless of gender. Since most of my clients have been male,
for simplicity, I use a masculine pronoun when referring to players.
Using Hockey Tough

I have written this book to resemble a training exercise or camp. The first
nine chapters are presented as if I were working with a player who had come
to see me to improve his on-ice performance. Usually, I begin the consultation
by listening to the player describe his game and his goals. I ask about recent
performances, his strengths, the areas he needs to develop, and his concerns.
Then I discuss some principles of how the mind works and the importance of
mind–body balance in creating the right performance state for hockey. These
topics are covered in chapter 1. One of the first steps in developing more
hockey toughness is having a clear on-ice focus. Focus is about directing or
channeling your mental energy. Focusing is an active process. In chapters 2,
3, and 4, I explore how to maintain mental focus with goal setting (chapter
2), power thinking (chapter 3), and high-performance imagery (chapter 4).
Maintaining the right focus is difficult if you are emotionally upset. In
chapters 5 and 6, I discuss right feelings and how players can use conscious
breathing to release excessive tension, calm down, and maintain composure,
as well as how to use breathing to energize and power up. I also review the
release reflex and how to “change channels” on one’s mental TV.
Introduction xvii
In chapters 7, 8, and 9, I discuss a winning attitude. Specifically, I look at

five elements of winning: commitment (chapter 7), confidence (chapter 8),
and identity, pride, and love of the game (chapter 9). The chapters include
examples and suggestions for what a player (or coach) can do to bring these
forces more into play.
Chapters 10, 11, and 12 look at achieving success, teamwork, and indi-
vidual differences. Chapter 10 sheds some light on the mental qualities NHL
scouts and coaches look for in young players. The chapter concludes with a
discussion of hockey toughness.
Hockey is a team game, and team play is essential to team success. Chap-
ter 11 discusses teamwork and the keys to becoming a more complete team
player. Chapter 12 looks at different personality styles that can affect focus
and preparation.
Chapter 13 discusses mental game preparation. Chapters 14, 15, 16, and
17 discuss scoring, playing defense, checking tough, and tending goal. Each
chapter contains insights from many experienced professional players. Wher-
ever possible, I relate their comments to the training suggestions presented
earlier in the book.
Chapter 18 provides some mental training tips for preventing and recover-
ing from hockey injuries (emphasis on concussion) and recharging for future
games. The chapter concludes with a look at lifestyle choices that support
consistent high-level on-ice performance. The book ends with a commentary
on coaching and parenting in youth hockey in the epilogue.
If you plan to use Hockey Tough as a training camp, I recommend that you
read through the entire book first and then go back and work on the chapters
that interest you most. The book is filled with a great deal of information,
and I think it is best if you limit your reading to only one or two chapters
per day. Otherwise there is a possibility of becoming overwhelmed and of
not absorbing all the content properly. There is some repetition throughout,
and that is intended.
While writing this book, I spoke with many players, coaches, and scouts,
all of whom generously shared their experiences and their insights about
preparation, feelings, focus, and a winning attitude. Two things are clear
from our discussions. First, people are different—there is no one prescription
or technique that fits everyone. Second, whether you are a player or coach,
whether you are interested in developing individual skills or winning teams,
I suggest using a two-step process to improve your game: assess and then
adjust. Start by becoming more aware of your strengths and areas of your
game that need improvement. Ask yourself, What do I do well? And What
has to change for me to be at my best? Then, adjust your technique or training
to improve. And, when you’re done, reassess.
Development in hockey—and in life—is a continual process. Throughout
the book, whether we are discussing self-talk, imagery, emotional control,
or attitude, whether it’s about playing forward, playing defense, checking, or
xviii Introduction
tending goal, the way to improve play is to be aware of your strengths, needs,
and circumstances; think positively; make the appropriate adjustments; and
then reassess. Becoming a more complete player is not just about practicing
your strengths. When I asked Shawn Horcoff, a 15-year NHL veteran what
he focused on, he said, “I’ve always looked for weaker parts of the game
and tried to figure out ways to improve on that.” Your success in the game
is directly proportional to your honest evaluation of your abilities and your
willingness to do the necessary work on those parts of your game that you
need to improve.
CHAPTER
1
Managing the
Mental Game
Success in hockey—and in life—is about learning to manage your mind

effectively. By that I mean setting clear, challenging goals; defining specific
on-ice tasks; maintaining a positive focus; creating and using power thoughts
and high-performance images; tuning out negativity, fear, anger, doubt, and
distraction; creating empowering feelings; and nurturing a positive, winning
attitude. All of these elements are building blocks to becoming hockey tough.
Welcome to Training Camp

It’s the beginning of training camp; a new season is about to begin. As I’ve
done on several occasions, I’m standing in front of 40 prospective NHLers.
The head coach is giving an enthusiastic talk to the rookies, telling them
about the opportunity that training camp offers. Indeed, ever since they were
kids, many of these young athletes have dreamed of going to an NHL camp
and making the team.
“One or two of you may make the team this year,” the coach says. “Some
of you will play in the NHL in the next few years. Some of you will learn
things in this camp that you will take with you and that will help you to be
better players and better people.” The coach goes on to describe the rules
and regulations of training camp and then introduces me as the team’s sport
psychologist. As I get up to speak, I recognize a mix of curiosity, interest, and
uncertainty on the players’ faces. I pick up where the coach left off, talking
about opportunity.
“This camp is an opportunity,” I tell them. “And I believe the best way to
take advantage of an opportunity is by managing your mind.” I continue by
underlining the importance of two mental skills that will help them play well.
“First, maintain a positive and productive focus throughout the camp.” For
many of them, camp will be a new, pressure-filled experience. They will have
many things to think about, but I encourage them to focus their thinking on
1
2 Hockey Tough
the positive, especially where it applies to what they want to do on the ice. I
tell them not to worry about what the coach is thinking. “Don’t waste your
time and energy wondering why the coach did or didn’t put you on this or
that line. Don’t worry about whether he noticed what you did or didn’t do
on the last shift. Don’t dwell on a poor play or a poor shift. You get more of
what you think about, so stay focused on the positives.” I tell them to con-
centrate on the things that got them here, things such as moving their feet,
passing tape to tape, playing the body, finishing checks, shooting accurately,
and working hard. I encourage them to visualize playing at their best.
“Second, learn to control feelings.” I explain a little bit about how feelings
affect thinking and how breathing can be an important way to control those
emotions that can interfere with performance. “Just taking a breath can help
you to feel calmer and control feelings such as fear and anger that pop up.”
I mention how anxious feelings cause players to squeeze the stick, force the
play, or even wonder whether they should or shouldn’t fight. These feelings
are common at training camp because players want so badly to impress the
coaches.
I keep my comments brief because I know this is not the time for a detailed
explanation or for any in-depth mental training. These young men want to
get on the ice and play hockey. They are motivated to excel, to be great. They
want to show what they can do. I will consult with them in greater depth
later in the camp and during the season.
During the next week, I consult with several rookies individually. One
of them, Ken, is a young defenseman who had an excellent training camp
and exhibition season last year. He believed he should have made the NHL
team but instead spent the season in the American Hockey League (AHL),
where he played very well. I begin by asking Ken how things are going. He
says that he’s feeling good but acknowledges that he’s nervous. He really
wants to make a good impression. He wonders if there is something I can
do to help him play with more confidence so he can have an even better
camp than he did last year. I tell him that wanting to do well is admirable,
but uncontrolled emotion often leads a player to try too hard, which can be
a hindrance. I ask Ken, “If you were a coach looking at a young prospect,
what could he do that would impress you and indicate that he is ready to
be on your NHL team?”
“Play with confidence,” Ken replies.
“Okay, and how would you go about doing that?” I ask. “What specific
things could you do on the ice that would give you a sense of confidence?”
“Well, I would skate well, move the puck well, make good passes, finish
my checks, and be strong in clearing the front of our net.”
“Can you do these things at this level?”
“Absolutely,” Ken replies.
I point out to Ken that it is important to have a clear, positive idea of what
to do on the ice—and it sounds to me as if he does. With that in mind, confi-
Managing the Mental Game 3
dence comes from two things: believing in your ability to do the right things
on the ice and then actually doing them. I tell Ken that one thing he can do
to build confidence is to visualize making the plays he just described. We
spend some time doing relaxation and visualization exercises. Ken goes on to
have a good camp and by the end of November is playing on the NHL club.
In the next 17 chapters, I’ll describe the process that helped Ken and
many other players sharpen their focus, manage their feelings, and build
their confidence.
Mental Hockey
How much of the game is mental? This is a good question and one that is
increasingly being discussed. Years ago Roger Neilson, a legendary NHL
coach, told me that when he was with the Philadelphia Flyers, the team’s
sport psychologist put that very question to the players at a team meeting.
“What percentage of the game do you think is mental?” he asked. “Raise your
hand when I get to the percentage you think is the best answer.” According
to Roger, no one raised his hand at 30 percent, 40 percent, or even 50 per-
cent. A few hands were raised at 60 percent and a few more at 70 percent,
but most of the players raised their hands at 80 percent.
Most athletes and coaches would agree that, given a certain level of
physical ability, success in the sport is mostly mental. It relies on focus,
determination, and emotional control, and it’s the result of mind and body
working well together.
Excellence in any sport is the result of the successful integration of physi-
cal, technical, and mental factors. However, as discussed, a disproportionate
focus is put on the physical and technical aspects of training while mental
training is relatively ignored. It’s the same in hockey.
Stimulus and Response

Psychology is the study of behavior. One way to study behavior is to break
it down into stimulus and response units. A stimulus is something we per-
ceive, or something we see, hear, or think. A response is a way of reacting
to what we perceive.
In sport, we are constantly surrounded by and bombarded with thousands
of stimuli. To be effective in hockey, a player must be selective and focus on
specific stimuli or cues. That’s what we mean when we say a player makes
good reads. Then he must respond to those stimuli in specific, effective ways.
The whole process is instantaneous. For example, imagine a defenseman
who is skating backward and watching the puck. He reads a two-on-one
situation—a complex stimulus situation—and responds by positioning him-
self to take away the pass. The goalie reads the same stimulus situation and
4 Hockey Tough
responds by playing the shooter and reacting to the movement of the puck.
A critical part of success in hockey is a player’s ability to read a situation,
focus on the relevant stimuli or cues, and react quickly and appropriately.
Thinking can be both a stimulus and a response. A thought can stimulate
action, yet it can also be a response to something we have perceived. For
example, a player can think about his role and responsibility—first man in on
the forecheck takes the body, which is a stimulus for action—and respond by
attacking the defenseman with the puck. Or he can think of his commitment
to playing with discipline every shift (which is a stimulus) and respond by
staying with his check rather than chasing the puck.
Now consider how thinking can also be a response. After a good shift, a
player can say to himself something like Good work. That’s me. That’s how
I’m capable of playing. This is a thinking response that builds confidence.
After a poor shift in which he left his man open in front of the net, a player
can respond by thinking, That’s not me. I always stay between my man and
the net. Similarly, a player can read external stimuli (what’s happening on
the ice) or internal stimuli (feelings such as fatigue and pain) and adjust his
game accordingly.
Going into his third game in four nights, Joe, a tough rushing defenseman
who played more than 25 minutes a game, was feeling sore and tired. After
reading these feelings (internal stimuli), he adjusted by simplifying his game
a little. Although he still played hard, he rushed less and focused more on
fulfilling his defensive responsibilities, making a good first pass, and being
effective in staying closer to home.
Managing Your Mind

The way you manage your thinking and feelings (your mind) is basic to
how you perform. It’s up to you. Improving your game begins with taking
responsibility for managing your mind. I believe there are three key operating
principles for managing your mind effectively.
The first principle is that the mind is like a TV set. It’s always on, thinking
thoughts, running images, and creating feelings. What’s important to under-
stand is that you control the remote on that mental TV. You’re the boss. You’re
in control. If you don’t like what you’re watching, if what you’re watching
doesn’t give you power or doesn’t feel good to you, then change the channel.
Being hockey tough is about your ability to stay on the power channel.
My job as a sport psychologist is to show you two things: how to change
channels on your mental TV and how to develop better-quality programs
to tune in to.
The second principle of effective performance is that you get more of what
you think about. Because of a mental phenomenon called lateral inhibition,
whatever stimulus you focus on becomes magnified in your perceptual field
while all other stimuli are downplayed. If you are worried and focus on
thoughts and feelings that cause you anxiety (e.g., failure, embarrassment,
pain, or disappointment), these thoughts and this reality will become magni-
fied in your mind. Thinking thoughts such as, We’re going to blow this lead,
This guy is impossible to check, How am I supposed to play with these guys
as my linemates? or I can’t put the puck in the net increases the likelihood
of a negative performance.
Many players are negative thinkers. At a midget AAA team meeting, I
asked a 16-year-old player how many shots he usually took in a game. After
thinking a moment, he said, “Five or six.” Then he added, “And I’ll probably
miss the net on all of them.” With thinking like that, he’s probably right.
You may say, “Well, he’s just a kid.” Larry Robinson, an NHL Hall of Fame
defenseman with 18 years of NHL coaching experience, remarked that the
pros are just as hard on themselves. “Too many guys [in the NHL] come off
the ice and dwell on their mistakes,” he says. “There’s not enough focusing
on the positive aspect of the game.”
On the other hand, if you concentrate on the things you want to make
happen on the ice (e.g., moving your feet, keeping your head up and on a
swivel, passing tape to tape, going hard to the net, releasing quickly, shooting
the puck, shooting accurately, keeping your stick on the ice, finishing your
check, and clearing the front of the net), you will increase the probability of
these things happening. Positive results will follow.
It’s important to think positively and to put positive power programs on
your mental TV. Sounds simple, yet few people are able to stay tuned in to
positive thoughts and feelings all the time. Experts tell us that we think 50,000
to 60,000 thoughts a day. For most people, more than 80 percent of their
thoughts are negative or self-critical. Which brings us to our third principle.
The third principle is that feelings affect thoughts and thoughts affect feel-
ings. This explains why we sometimes get stuck on negatives even though
we know we should think positively. It boils down to the way we’re wired
as human beings, the way our nervous systems work. Every time we have a
feeling, a thought automatically goes with it. If the feelings you are experi-
encing are fear, pain, or uncertainty, the thoughts you’ll think will tend to be
stress-inducing and limiting. On the other hand, if you feel strong, energetic,
and in control, your thoughts will be more positive and your confidence will
grow.
The feelings that most frequently limit hockey players have to do with
fear, anger, frustration, fatigue, and pain. Table 1.1 shows some examples of
how negative feelings can affect thinking.
Negative, limiting feelings can produce negative, limited thinking, which
in turn feeds back more negative feelings, creating a negative loop that can
become a trap (figure 1.1). That’s exactly what a slump is all about: negative
feelings, usually anxiety, producing and feeding negative thoughts that create
more negative feelings.
6 Hockey Tough
Table 1.1 Negative Feelings Lead to Negative Thoughts

Feeling Thought
Fear (of failure) → Don’t make another mistake.
Don’t screw up.
Fear (of injury) → Watch out.
Be careful.
Anger → I’m going to get him.
Frustration → Something’s wrong.
It’s not happening.
There’s no way.
What’s the use?
Fatigue → I’m beat.
Not now, maybe later.
Pain → Be careful.
Watch out.
Lou was a 30-goal-a-year scorer in the NHL. He told me that during those
high-performance years, he went to the net with confidence and abandon.
He felt strong, fast, and self-assured, and he just went for it. Then something
unfortunate happened. As he drove to the net on a scoring chance, he was
slashed across the face. The slash cut him badly and broke his jaw. After
that injury, his feelings and focus changed. He lost some hockey toughness.
He noticed he was tentative about going to the net. Instead of thinking, I’ll
score, he began to think, Watch out. He was looking to avoid a check as
often as he was trying to put the puck in the net. As his feelings and focus
changed, his goal production dropped dramatically and his career faltered.
Thought
"Do it! Make it happen!" "Watch out." "Be careful."

"Let's go for it." "Dominate." "Don't screw up."
+ -
Power, confidence Fear, anxiety, tension
Feeling
FIGURE 1.1 The loop of negative thoughts and negative feelings can lead to a slump.
E6413/Miller/Fig. 01.01/544474/HR/R2-kh
Lou’s scoring touch recovered as a direct result of his becoming a better

mental manager and learning to change the channel from feelings of fear—and
the thoughts that go with fear—to feelings and thoughts of power and impact.
Excellence in hockey, as in any sport, is a function of mind and body
working together effectively. It’s about smooth, coordinated function between
thought and action. Excessive tension and fearful or negative thoughts cause
a separation or disintegration of the mind–body unit that limits on-ice perfor-
mance. The question is, how can we reduce these limiting negative thoughts
and feelings? Understanding how the mind works and learning techniques
to create powerful feelings and productive, positive thoughts will enable you
to create a hockey tough state in which you can play your best.
Focus and Feelings

The hockey tough state is based on two things: focus and feelings. Your state
is what you bring to any on-ice situation, whether it’s in a game or in practice.
You are responsible for your state. Most people think the word responsible
means if you screw up or make a mistake, you’re in for trouble. Actually,
responsible means response-able. You are response-able for managing your
mental TV. By that I mean you are response-able for creating the focus and
feelings that will help you excel on the ice.
Being hockey tough involves taking response-ability for managing your
mind in order to be the best you can be. To help you manage your focus and
feelings, Hockey Tough describes how to develop a clear, positive, high-per-
formance focus and how to use conscious breathing and self-talk to create
right feelings and to change channels on your mental TV. Playing hockey
tough is about tuning in to winning programs. It’s about creating right focus
and right feelings. Our training begins with right focus.
CHAPTER
2
Setting Goals
What’s your purpose? What are you working toward? What are your goals?
Goal setting is the driver that powers focus. Clear focus begins with clear
goals. Clear, meaningful hockey goals are energizing and provide direction.
Jay Woodcroft, an experienced NHL coach, agrees. “I’m a big believer in
goal setting. It’s important to understand what you are working toward and
that there is a light at the end of the tunnel. If you want to play at the highest
level, or if you want to play college hockey or junior hockey, you are going
to have to work hard, and goals are an important tool to help you get there.”
Barry Trotz, who has been a head coach in the NHL for almost two decades
also stresses the importance of goal setting. “To me it’s the focus of putting
everything in priority and purpose. If you can prioritize—Today I’m going to
get up and I’ve got to do this, this, this—you’ll get a lot more done than when
you wake up and you say, Ah, I don’t know if I’ve got it today and then try
to make up stuff to fill the void. The more you can write things down, put
them in lists, the more you will accomplish. And that’s having some priority
and purpose.”
With five national championships and more than 400 wins in the last 15
years, Gardiner MacDougall has established himself as one of Canada’s most
successful collegiate hockey coaches. Gardiner believes, “Goal setting is vital.
When you look at the studies, whether it’s an individual or a team, goal
setting is one of the paramount factors in successful teams and successful
people. In terms of player development, I think the earlier they set goals, the
better. They can be short-term or long-term goals.”
I recommend that you set several types of goals: long-term or career goals,
intermediate goals (goals for the season and the off-season), and short-term
goals (goals for the next game or next practice). Write your goals down,
repeat them to yourself frequently, and work every day to make them happen.
Whether the goal is long, intermediate, or short term, players improve
through day-to-day focus and effort. Kevin Constantine, an experienced NHL
9
10 Hockey Tough
and WHL hockey coach, has said, “One of my favorite sayings in hockey is
that a great future is simply a bunch of good todays. So, set goals and want
to get somewhere. And really focus most of your attention, every day and
every practice, on all the things you are doing just to get better at the game.
And if you set your goals and put a bunch of great todays together, the future
takes care of itself.”
Long-Term Goals
Set meaningful long-term or career goals. The most energizing goals are
those that really mean something to the player. When I ask the bantam- and
midget-age players I work with “What is your ultimate goal in hockey?” many
respond, “It’s to play in the NHL.” I say to them, if your goal is to play pro
hockey at a high level, the question then becomes “What do you have to do
to get there?” Challenging, meaningful goals drive players to do the fitness
training that will make them stronger and more flexible, to do the on-ice skill
drills that will improve skating and puckhandling and shooting, and to do the
mental training to become more focused and mentally tougher. Goals guide
and push these young people to work diligently on all aspects of their game.
I sometimes ask these 15- and 16-year-olds, “How old do you think you’ll
be when you make it to the NHL?” Often their response is 22 or 23. I remind
them that’s 7 or 8 years into the future. Then I ask them, “At 22 or 23, how
would you be different from the player you are today?” The usual response
is “I’d be bigger, stronger, a better skater and puckhandler. I’d have a harder,
more accurate shot, and I’d have a better understanding of the game.” “Good,”
I say. “These are the things you have to work on every day in practice if your
goal is to play at the highest level.”
It’s the same advice for players who want to make an elite team or play
junior or collegiate hockey. A goal without a plan is just a wish. Set your
goals and then dedicate yourself to working on the specific things you have
to do to make them happen.
Some of the players I work with who were top players in bantam and
midget hockey become frustrated and disappointed by their limited ice
time when they first move up to the next level of junior or college hockey. I
remind them of their long-term goals to play professional hockey at a high
level and explain that regardless of how much ice time they are getting at
present, they have to work continually on every aspect of their game, every
day, if they want to make their goal a reality.
Goals can provide the perspective and drive to do the work necessary to
make the dream a reality. Asking these young players to visualize themselves
having achieved their goal of being a talented, powerful, fully developed
professional player provides some with a perspective that inspires them to
do the work.
Setting Goals 11
Intermediate Goals
I recommend setting goals for the season. Define what you want to achieve
in terms of scoring, plus–minus, and team play. Then determine what you
are going to do in terms of conditioning, skill development, and team play to
make those goals a reality. If you are a defenseman and you want to gener-
ate more points, you are going to have to work hard to be in top shape and
win more ice time. Then, in addition to playing strong defense, you must be
more conscious about joining the rush, playing heads up, shooting more,
and shooting with accuracy.
Your goals have to match your opportunities. Sometimes that’s a matter
of circumstance and sometimes it’s being honest with yourself. Regarding
changing circumstance affecting goals, Don was a dynamic two-way winger
in the NHL. He averaged 20 goals a year for several seasons and set a goal of
25 goals for the coming season. However, in the off-season, two players he
had played with the two previous years were traded. With new additions to
the team, he was moved from the second line to the team’s third and fourth
lines, playing with less offensively talented linemates. Through no fault of his
own he was getting less ice time and fewer opportunities. After a brief period
of frustration, he shifted his goals to being more of a defensive player and
took pride in shutting down the opposition and effectively killing penalties.
It’s important to understand your situation and to be honest with yourself.
Sylvain Lefebvre, a 15-year NHL veteran with a decade of coaching experience
in the NHL and AHL, has said, “Be realistic. Know your role on the team. If
your role is that of a third-line center, don’t set your goal to score 30 goals
that year. Maybe it’s more about playing well defensively and chipping in
offensively once in a while, or playing against a top line on the other side.”
And Sylvain adds, “If you have trouble understanding your role, make sure
you communicate with the coaches.”
Goals for the off-season are the same. Have a realistic picture of what you
want to accomplish over the summer months. And then (after a healthy break
from the game) be consistent at working on these off-season goals.
Talking about off-season goals and the importance of building strength,
Mark Messier has said, “Over the summer months before the season starts
you build strength. Today in professional sport with so many games and so
much travel, you really have to learn how to build strength and stay in great
shape to be effective.” Set some challenging off-season goals for yourself.
Short-Term Goals
It’s important and very beneficial to set short-term goals: goals for your next
practice and your next game. For example, you may set a goal in practice
to work on defending one-on-ones; improving your shot (shooting hard,
12 Hockey Tough
accurately, with a quicker release); putting every pass on the tape; or improv-
ing your jump or the first few strides in your skating. Coaches have goals for
practice. They may want to work on the breakout or power play. You should
have personal practice goals and then do the work to enhance your skill
development. NHL veteran defenseman Dennis Seidenberg said, “When you
go to practice every day, have just one thing you want to get better at. Work
at that skill and try to improve at that every day. And then go from there.”
Talking about focus in practice, Jiri Fischer, a former NHL D-man and now
the director of player development for the Detroit Red Wings, discussed the
importance of commitment, goals, and a practice plan in developing skills
and improving performance. Jiri differentiated between a player working on
his strengths and his weaknesses. He explained it’s important to work on
both: strengths to maintain one’s positive edge on the competition and to
build confidence; weaknesses so they are no longer deficiencies. However,
he cautioned that while a player can work on his strengths any time, players
who have attentional issues, players who are emotionally weak, and players
in a serious performance slump should limit their focus to working on only
a single deficiency at a time while working on several strengths. Jiri recom-
mends a ratio of three positives to one negative. For these players, too much
focus on their weaknesses or negatives can undermine their motivation
and confidence and make their everyday training experience more difficult,
stalling their progress and long-term development.
Dan Lacroix is an NHL veteran who has coached the Tampa Bay Lightning
and New York Rangers and is currently coaching the Montreal Canadiens.
Discussing the importance of focused preparation, Dan said, “When you
look at preparation there’s game preparation. But too often players forget
about practice preparation. And to go out there and just go through practice
doing just what the coach is asking is not the best way to go about it. Players
should have a clear understanding of their ABCs. What are they out there to
improve? If they keep it to a couple of key points, it’s amazing with a sharp
focus on these key points how much they can improve. And it all starts in
their heads. It’s the same in games. Oftentimes we’ll talk to a forward or a
D and say tonight we would like you to focus on getting at least three shots
on net. And for a player who has gone five games in a row getting only one
shot on net, that game he might get four. Because the focus now is on one
very precise thing, and it all starts there, with their mental preparation.”
A few more thoughts about goal setting: Your goals can be private. Derek
Dorsett, a tough checking forward, is another goal setter who has said he
made it to the NHL because he worked on his goals every day. “It’s good
to set goals. You don’t have to let everyone know what your goals are. Set
personal goals. Keep them to yourself. Work to reach those goals. It’s a long
season. When you have goals, there’s ups and downs; just stay focused on
the goals that you’ve set. It can drive you to where you want to go.”
Setting Goals 13
Last but not least, set team goals. Hockey is a team game. It’s always
team first (see chapter 11). Team success is paramount to a successful and
enjoyable season. Team play goals reflect how you see yourself participating
in the team dynamic. Some possibilities relate to improvements in discipline,
work ethic, toughness, and leadership.
Of course, goal setting is just the beginning. What’s essential is that you
realize what you have to do to accomplish your goals and then follow through.
Once you’ve defined the basics, the ABCs, of what you want to do on the ice,
it’s time to do what’s necessary in terms of conditioning, skill development,
right focus, and hard work to execute those basics.
HOMEWORK
ASSIGNMENT: Setting Goals
As you begin reading this book, take the time to reflect on why you play hockey.
What motivates you? What do you want to accomplish or achieve? It’s very
important to ask yourself these questions. The goals we set in hockey—and
in life—come from our wants and desires. What do you want from the game?
Your goals are a force you can use to energize your work habits, color your
self-talk and imagery, and strengthen your attitude and team play. Take a few
minutes to write down answers to the following questions, and be honest
with yourself.
• Why do I play hockey?
• What do I want to achieve?
• Do I have a long-term hockey goal? A career goal?
• What is my goal for the season?
To achieve your season goals, you will have to work on your conditioning,
skills, and ability to read the play and react.
• What are your fitness goals for the season (e.g., improvement in strength,
aerobic capacity)?
14 Hockey Tough
• What are your skill goals for the season (e.g., improvement in skating,
shooting, passing, checking)?
• List your mental strength goals for the season (e.g., improvement in on-ice
focus, pregame preparation, emotional control).
Team goals are important, too. After all, hockey is a team sport.
• List your team goals for the season. Again, team goals reflect how you see
yourself participating in the team dynamic.
• List a challenging and satisfying goal for your team to achieve this season.
Goals direct your energy. If you are clear that your goal is to be the best
player you can be, then it’s helpful to define a purpose or goal for each
practice and game, something specific that you will work to improve. If you
are unclear about something specific you want to work to improve, consult
with your coach.
• Select a goal for your next practice.
• Select a goal for your next game.
Doing the homework is an important part of developing a winning hockey

psyche. Make the effort to explore your goals now, and revisit them after read-
ing the book, at the start of a new season, and at regular periods throughout
the season.
CHAPTER
3
Power Thinking
Power thinking is the second key to a hockey tough focus. Players think all
the time. The power thoughts you choose to focus on directly affect how you
perform on the ice. Two kinds of power thoughts can be used to enhance
your on-ice performance: strategy thoughts and personal thoughts.
Strategy Thoughts
The first kind of power thoughts are strategy thoughts. Simple strategies
include keeping your eye on the puck and your feet moving. Of course, when
it comes to reading the game and reacting well, there’s more to it than just
watching the puck and moving your feet. You have to make the right reads,
anticipate the play, react well, and play the system. You can sharpen on-ice
anticipation, judgment, and reactions by using strategy thoughts. For exam-
ple, in a penalty-kill situation, strategy thoughts for playing good defense
might include maintaining good position and good angles, being aggressive
but patient (don’t commit), getting in shot lanes, controlling the front of the
net, and even keeping your head on a swivel and your stick active on the ice.
Being clear about what you want to do on the ice is basic to developing
hockey toughness. That clarity can be reflected in a simple power thought.
Indeed, your strategy thoughts should be so clear that just saying a thought
to yourself brings to mind an image of that action. One way to organize your
strategy thoughts is to define your job as ABCs. Your ABCs are the specifics
of what you have to do on the ice to be effective. Let me give you two ABC
examples.
Tom was an NHL winger and a grinder. He worked very hard both to get
a few shifts a game and to win the battles along the boards during those
shifts. Because of his limited ice time, Tom worried about making the right
impression on every shift. His problem was he was overconcerned about
making a mistake, which limited his impact. I began working with Tom
to increase his body awareness and help him relax. Then we reviewed his
ABCs. Tom was a big guy with a tendency to stand still at times and watch
the play. He had to remind himself to keep his feet moving. Not surprisingly,
thought A for Tom was to keep his feet moving. As a physical player, Tom
15
16 Hockey Tough
had to use his size and strength to win the boards and finish his checks.
Thought B was to win the puck on the boards. Tom also had to be sure to
manage his defensive responsibilities—cover his check and get the puck out
of his end. So Tom selected getting the puck out of his team’s end as thought
C. Thereafter, whenever Tom worried about what the coach was thinking,
he reminded himself to take a breath, remember his ABCs, and refocus on
executing them. Being clear about what he had to do and focusing on doing
it reduced Tom’s anxiety and increased his impact.
“It really helps to take a breath and think about what you want
to do out there.”
David Legwand, center, 17-season NHL veteran
The second example is about Luke, a high-scoring NHL left winger. After
a series of injuries and trades, he was acquired by the Los Angeles Kings.
They gave him a chance to play on the power play. It was a high-pressure
assignment that presented a real challenge. Luke knew that if he didn’t pro-
duce, his career might be over. He was nervous.
After helping Luke relax, I asked him to list his ABCs, the three things he’d
have to do to be successful on the power play. I told him his ABCs should
be specific and clear enough that he could picture them. He thought for a
moment, then listed his ABCs as follows: (A) getting the puck in his corner;
(B) making good passes, both to the center in the slot and to the point; and
(C) taking the puck to the net and shooting to score. When I asked if he
could picture himself doing each of these ABCs, he answered that, yes, he
could see it. “(A) Get the puck in my corner. I’m like a cat pouncing on the
mouse. (B) Make good passes. I can see myself passing to the center in the
slot and to the man at the point. I can even visualize who is playing these
positions.” He named the players. “(C) Take a scoring shot. That’s something
I can feel in my hands more than visualize.” Figure 3.1 illustrates Luke’s
power-play ABCs.
B2
B1
C
FIGURE 3.1 Luke’s power-play ABCs were to get the puck in the corner (A), make
good passes to the center (B1) or the point (B2), and take an accurate shot (C).
E6413/Miller/Fig. 03.01/544475/HR/R1
Power Thinking 17
Curt Fraser, a 12-year NHL veteran with 20 years of coaching experi-

ence, was asked what it takes to play in the NHL. “You have to know exactly
what you want to do in every zone and in every aspect of the game. You
have to focus on the details.”1. These details are contained in your ABCs.
“What Hockey Tough does is help our guys because it gives them
tangible goals that are clear and simple and that they can
accomplish in a game. So instead of ‘Hey, you had a good shift,’
they know they had a good shift because they did A, B, and C. I
think that tangible aspect is what makes Hockey Tough so good
and such a tool for our players.”
Jason Lammers, veteran NCAA coach, current USHL coach and general manager
Learning Your ABCs

Do you know your ABCs? They are an important key for developing and maintain-
ing a clear, productive on-ice focus and playing winning hockey. They represent
the specifics of what you should do in each situation. Create a clear thought and
diagram for what you would do in each of the following situations:
What do you do when your team is attacking and has the puck in the other
team’s end?
A.
B.
C.
E6413/Miller/A 03.01/544476/HR/R1
18 Hockey Tough
Learning Your ABCs (continued)

What do you do when you’re defending and the other team has the puck in
your end?
A.
B.
C.
If you are on special teams, what do you do on the power play? When your
team is killing a penalty?E6413/Miller/A 03.02/544477/HR/R1
A.
B.
C.
E6413/Miller/A 03.03/544478/HR/R1
Power Thinking 19
It’s hard to be focused if you don’t know your role. A veteran winger for
the St. Louis Blues approached me after I had given a talk to the team. He
was both a checker and a scorer with the Blues. I had talked about focus-
ing, but because he played different roles on different lines, he was unsure
about what his ABCs should be. It was a hockey strategy question, one best
answered by a coach, not a sport psychologist. However, understanding his
uncertainty, I said to him, “You’re an intelligent guy. It’s important for you
to be clear about your ABCs. And that’s something you really have to discuss
with the coaching staff.” He agreed to talk with them later and then left the
room. As he did, one of the coaches approached me with a big smile. When
I asked him what was so amusing, he said, “You know, Saul, I think that’s
the first time anyone ever told him he was intelligent.”
I replied, “If you want him to play intelligent hockey, then tell him he is
intelligent. And also help him to be clear about his ABCs.”
Too often, coaches are critical of a player in a way that leads the player to
think he’s not smart and therefore incapable of playing intelligent hockey.
Players will be more successful if they talk positively to themselves and focus
on the specifics of what they want to do on the ice. Coaches will be more
successful if they hold a positive image of a player’s capabilities and focus
on the specifics (the ABCs) they want the player to perform.
When you are coaching yourself or others, my ABC advice is that
A. you define clear directions (ABCs) and know what you have to do on
the ice,
B. find positive things to acknowledge about your performance, and
C. critique the behavior, not the person.
By that last point, I mean that if you’re a coach and a player misses an
assignment, don’t run him down by saying, “You’re stupid” or “What the
hell is wrong with you?” or even by giving him “the look.” Instead, provide
the player with clear feedback about what he did—or didn’t do—that was
unacceptable and demand more. Tell him he is capable of better play. For
example, say, “That’s not who you [or we] are. You’re smarter than that.
You’re responsible for covering the front of the net. Avoid attacking the corner
when there’s no coverage in front of the net.” Clear ABCs and positive power
thinking are essential for increasing on-ice productivity.
Personal Thoughts
Personal thoughts describe the way a player thinks about himself. They
reflect a general sense of confidence and self-image. Early on in my consult-
ing process I ask players to give me three or four reasons why they are good
players. The usual responses are as follows:
•• I’m smart. (I see the ice well, make good decisions with the puck,
play the system.)
20 Hockey Tough
•• I’m a good skater. (I’m mobile, fast, quick to pucks, quick to jump
into the rush.)
•• I’m skilled. (I have a good shot, can handle the puck, can make good
passes.)
•• I’m physical. (I’m strong, I battle, I knock guys off the puck, I finish
checks hard.)
Other responses are: I compete. I’m a good team player. I win the puck battles.
One of the homework assignments I regularly give players is to suggest
that when they get up in the morning and go into the bathroom to brush
their teeth, they look in the mirror and say to themselves, “I’m a good
player,” and list three or four reasons why they’re good. I also encourage
them before practices and games to say to themselves, I’m a good player
and to run through the reasons why. Repetition builds strength. Repeating
these simple positive performance thoughts and doing the work to be who
you say you are builds a positive performance identity.
The When I Play My Best drill is another positive, power-thinking exercise
I’ve added in recent years. It consists of asking players to complete the sen-
tence “When I play my best, I . . .” The idea is for them to describe at least
eight actions that they do when they are playing their best. I do not want
responses like I feel good, I’m confident, or I’m happy. By actions I mean
specific on-ice actions that I or a coach could observe if we were watching
them play. These thoughts should be so specific that the players can visualize
them before a game or practice.
I asked Mike, a defenseman with the New York Rangers, to complete “When
I play my best, I . . .” Without hesitation he said, “(1) Make good breakout
passes, (2) step up and join the rush, (3) get my shots through from the
point, (4) have good gaps, (5) communicate with my D partner, (6) win the
one-on-one battles, (7) clear the zone, and (8) am strong in front of the net.”
A two-way forward might say, “When I play my best, I (1) am moving my
feet, (2) am quick to pucks, (3) win the one-on-one battles, (4) make good
passes, (5) drive the net, (6) shoot to score, (7) get pucks deep, (8) come
back hard, (9) stay on my man, (10) am aggressive on the forecheck, (11)
finish my checks.”
When I Play My Best is a good preparation exercise. I encourage players
to incorporate it into their pregame routines.
I asked Emerson Etem, a speedy winger with the Vancouver Canucks, how
his pregame preparation in the NHL differed from his pregame preparation
in junior in the Western Hockey League (WHL) when we worked together.
Emerson said, “One thing that’s the same is I always run through When I
Play My Best before every game.”
Hall of Fame center Mark Messier once told me, “A lot of players don’t
know anything about self-talk and the power of positive thinking. They don’t
realize that saying negative things to themselves, even when they are not
playing, can lead to more negative play.”
Power Thinking 21
Affirmations
Affirmations are simply positive statements you say to yourself. They can
be a word or a sentence that gives you strength. Remember, you get more of
what you think about. Affirmations are thoughts such as I’m the boss; I’m
fast; I play smart, finish hard, control the front of the net; and I have a great
goal-scoring reflex.
Forwards, defensemen, and goalies can all benefit from affirmations. Glen
Metropolit is a veteran of the NHL and the pro leagues in Europe, where he
was consistently a top scorer. Glen said, “Before a game there are some little
words I use in my head, like I’m fast, I’m strong, I’m smart.”
Dan Hamhuis, a smart, reliable NHL veteran defenseman, uses self-talk
in his preparation for games. “I assess my game and what it takes to be the
player I want to be, then I choose a couple of key words like quick eyes,
quick feet, and dominate that will help me be that player. Then I work to
perform like that.”
I discussed the challenge of staying focused with Tomas Vokoun, a 15-year
NHL veteran goalie. Tomas said, “Throughout the game I tell myself, Be
Bob Frid/Icon Sportswire
Dan Hamhuis is a smart and mobile NHL veteran defenseman

who uses self-talk and imagery to be game ready.
22 Hockey Tough
quick. Move quickly. Do everything 100 percent. Stay focused.” My favorite

affirmations for goalies are “See it, stop it” and “Next shot.” (See chapter
17 for more on focusing for goalies.)
In addition to the exercises I just described, I often make recordings for
athletes in which I combine instructions for relaxation with power thoughts.
In the recording, I remind the player to take a breath after each thought. I also
point out that thought precedes action and that repetition builds strength.
You get the best results by thinking these thoughts repeatedly.
To choose thoughts that will work well for you, consider what you do
when you are performing at your best, how you want to feel, and what you
want to achieve. Once you’ve completed these steps, create an affirmation or
power thought that you feel comfortable saying to yourself. These statements
should be credible to you and positive.
The following is a list of 15 affirmations that I prepared for Los Angeles
Kings players. They were encouraged to select 6 to 10 power thoughts from
the list and incorporate them into their self-talk.
•• I’m the boss [of my mental TV].
•• A little adrenaline and some breathing are like jet fuel.
•• I am attack and smooth.
•• I am quick and strong like a cat [tiger, panther, wolf].
•• I have great jump.
•• I am an accurate shot.
•• I have a great goal-scoring reflex.
•• I love to score goals.
•• I am a tough, aggressive checker.
•• I am unbeatable when I play the body.
•• The more I hit, the sharper I get.
•• I enjoy a challenge. I enjoy checking the great ones.
•• I am a winner. We are winners.
•• I am mentally tough.
•• I get stronger, tougher, and sharper with each shift.
Affirmations can be in the first person (I am smooth; I hunt every shift). Or
you can affirm in the second person (You’re quick; You compete; You’re a
winner). In our day-to-day lives, people frequently address us in the second
person. It’s effective and pleasant to hear positive things said about us in the
second person. I often make recordings for athletes repeating affirmations
both ways—in the first and second person.
Words are like food for the spirit. They can nurture us. Just as you would
choose to eat foods that you like or that are good for you, part of being a
Power Thinking 23
Choosing Affirmations
Review the list of 15 affirmations and determine which ones might work for you.
Select those that are credible to you, that address your strengths or aspects of
your game that you want to develop, or that just feel good to you. Select 6 to 8
affirmations or power thoughts that would most help you become a mentally tougher,
more positive, more effective player. Or you can make up your own affirmations
using the Kings’ list as a reference. Write down your affirmations and say them to
yourself often.
more effective player is saying things to yourself that feel good to you and
that give you power.
Repetition builds strength. In the weight room, repetition of a simple
physical exercise builds muscle power. It’s the same with affirmations and
power thoughts. Repeat your power words and thoughts to yourself frequently.
Develop your positive mental focus and attitude. Whether you’re relaxed or
facing a challenge, take a breath and affirm the positive. Remember, choose
power thoughts that create a feeling and a picture that increase your confi-
dence, direction, and sense of what is possible.
Linda had been a hard-working winger on a top NCAA team. I spoke with
her as she was preparing for a training camp in the women’s hockey league.
She described herself as a solid checker. When I asked her about her offensive
prowess, she said, “I can score in practice but not in games.”
I pointed out to Linda the importance of being aware of her self-talk and
maintaining a positive focus. I asked her to consider what she had just said
about herself. “It may be that you are more of a checker than a scorer. How-
ever, if you want to develop your scoring ability, it’s crucial that you change
the way you talk and think about yourself.” I told her, “I’m not suggesting
that you see yourself stickhandling through the other team like Pavel Dat-
syuk or Patrick Kane, turning on the jets and blowing past the defense like
Sidney Crosby or Nathan MacKinnon, or shooting like Alex Ovechkin or Shea
Weber. However, you are strong on the boards. Visualize yourself winning
the puck on the boards and working the give-and-go. See yourself making
the pass to the center high in the slot or to the point, then skating to the net,
getting the pass, and shooting and scoring.”
I encouraged Linda to talk to herself using affirmations such as “The puck
is mine. I win the puck on the boards. I can really execute the give-and-go.
I have a good shot from in close. Scoring is just part of my working hard.”
“Affirm and imagine these abilities,” I told her. “Practice the give-and-go off
the boards and work on your shot in practice. Be a positive self-talker. Be a
more complete player. Be a checker and a scorer.”
24 Hockey Tough
John was a young player who admitted to playing poorly when his father
came to the rink to watch him. He said his dad was a stern critic who always
focused on what he did wrong. Just his being there made John feel uptight.
I told John that his problem was not uncommon. I’ve seen players at every
level, including the NHL, become unfocused trying to impress a coach, scout,
or parent. I told John that the best antidote to the dis-ease of having a critic
watch you play and wait for you to make a mistake is to be clear about what
you want to do and be positive about doing it.
When should you use positive thoughts? All the time! When you are aware
of a negative thought, change it to a positive power thought. Remember, you
get more of what you think about. Positive thinking works. (See chapter 6
for how to change channels.)
Some players report that being too thoughtful before a game stifles their
creativity and slows them down. They prefer to be in the moment, to react
and create. Others have found that repeating ABCs and affirmations before a
game increases focus and confidence. Define your ABCs. Create some power
thoughts. Then find out, based on your experience, when doing mental reps
works best.
Power Statements
In addition to power words and thoughts, some players have used power
statements to improve their game. Bret was a talented rushing NHL defen-
seman. He explained that over the long 82-game season, there were nights
when he felt flat, dull, and unsure of himself. At these times, it was a struggle
to get up for a game. He asked if there was something he could do to help
prepare for the game and be sharper and more positive. First, I showed him
how to use his breathing to feel more energized and powerful (I describe
these breathing techniques in chapter 5). Then we reviewed his ABCs and
did some mental rehearsal. He visualized himself making all the plays. Last,
we defined the following power statement:
Bret’s Power Statement

•• I am an outstanding hockey player.
•• I am strong and fast, and I read the play well.
•• On offense, I have the ability to make things happen.
•• I see opportunities, and I make excellent passes.
•• I have a strong, accurate shot.
•• I have great wheels. I rush the puck with speed and confidence.
•• I am a force when I jump into the play.
•• I love to set up and score goals.
•• On defense, I always have good position.
Power Thinking 25
•• I keep people to the outside.

•• I move people from the front of the net.
•• One on one, I am unbeatable.
•• I am like a tiger . . . quick, strong, and powerful.
•• I am intense and focused like a tiger hunting.
•• I am quick. I react with my speed and power.
•• Offensively and defensively, I am a force.
•• I prepare myself well.
•• I am a team player.
•• I am composed. I don’t let criticism bother the tiger. I use it.
•• I enjoy playing this game, and I am very good at it.
•• I am an outstanding player.
Bret’s power statement consisted of a series of power thoughts and affir-
mations that reflected the best of Bret’s play. I encouraged him to memorize
the statement and repeat it to himself before—not during!—the game. I
suggested he take a breath after each thought and see himself performing
well. I encouraged Bret to do several reps of his power statement at a time.
Remember, just like at the gym, repetition builds strength.
The power thoughts you repeat in your power statement should make
sense to you. They are a combination of your strengths and what you aspire
to. For example, if you have a hard shot and are working on making it more
accurate, you could say, I have a hard, accurate shot. But if you don’t skate
particularly well, it would not be truthful or useful to say, I have great wheels.
It would be more effective to say, I keep my feet moving. I anticipate the play
and react quickly. As you work on your skating, tell yourself, My foot speed
is improving and I am getting quicker and faster.
Dennis was a talented young forward, a college all-star just breaking into
the NHL. He had great wheels and soft hands. The rap on Dennis was that
at times he simply wasn’t gritty or aggressive enough. Part of helping him
increase his hockey toughness and follow-through was to show him how
to use his breathing to pump up and be more centered. Another part of our
mental training involved using the following power statement:
Dennis’s Power Statement
•• I am an aggressive, hard-working player.
•• I make things happen.
•• I have great wheels.
•• I take the puck to the net with confidence.
•• I am a scorer. I love to score goals.
•• I have good hands.
26 Hockey Tough
•• I work hard for the puck and I have great finish.

•• I have a hard, accurate shot and I score.
•• I have good eyes. I see opportunities, and I make excellent passes.
•• I am a reliable defensive player.
•• I always have good position.
•• I am quick and smart.
•• I am like a panther hunting—always moving, eyes open, ready to strike.
•• I am unstoppable.
•• Every game, I am physically and mentally ready to play.
•• I am tough. I play hard every shift.
•• I am a team player.
•• I enjoy playing this game and I am very good at it.
•• I am an aggressive, hard-working player.
As with Bret, I encouraged Dennis to repeat each thought in his power
statement slowly to himself before games. I told him to take a breath after each
statement, see it happening, and then go out on the ice and make it happen.
Writing a Power Statement

Prepare your own power statement. Write out a statement of who you are (or could
be) at your best. Affirm all your strengths and highlight your potential. If there is a
quality that you could have manifested but haven’t as yet, incorporate it into your
power statement. Read this statement to yourself. Repeat it often. Let it become you.
Assess and adjust. You need to become aware of who you are and what
you need to do to excel. Many players have reported that they have found the
ABCs and the power statements helpful as focusing and mind-strengthening
tools and useful components of their pregame preparation. Others have said
that the less they think about hockey right before a game, the better they
play. Regardless of pregame preferences, everyone can benefit from running
positive (instead of negative) programs on their mental TV. The programs you
choose are personal. Increase your mental strength. Create and use power
thoughts, self-talk, and affirmations that meet your needs and circumstances
and feel right to you.
Power Thinking 27
HOMEWORK
ASSIGNMENT 1: Defining ABCs
A key part of your on-ice focus is to have a clear sense of your role on the ice
in a variety of situations. Define your ABCs in each of the following situations
that are relevant to you.
Your team is breaking out of your end:
A.
B.
C.
Your team has the puck in the opposing team’s end:

E6413/Miller/A 03.04/544479/HR/R1
A.
B.
C.
E6413/Miller/A 03.05/544480/HR/R1
28 Hockey Tough
Here is your forechecking scheme:

A.
B.
C.
The opposing team is moving toward your end or has the puck in your end:
A. E6413/Miller/A 03.06/544481/HR/R1
B.
C.
E6413/Miller/A 03.07/544482/HR/R1
Power Thinking 29
Special teams: You are on the power play:

A.
B.
C.
Special teams: You are killing a penalty:

A. E6413/Miller/A 03.08/544483/HR/R1
B.
C.
E6413/Miller/A 03.09/544484/HR/R1
30 Hockey Tough
ASSIGNMENT 2: I’m a Good Player

Write down three or four reasons why you are a good player.
Every morning look in the mirror and say to yourself, “I’m a good player,”
and understand the reasons you are good. Remind yourself that you’re a
good player before games and practices. And consistently work at being
who you say you are!
ASSIGNMENT 3: When I Play My Best

List eight actions you do when you are performing at your best. Make these
actions specific and clear enough that you can visualize them. Run through
the When I Play My Best drill before games.
ASSIGNMENT 4: Affirmations
This is an extension of assignments 2 and 3. Select 6 to 10 affirmations or
power thoughts. Repeat them daily: in the morning or before stepping out
onto the ice. Some people find it helpful to record the list of their favorite
affirmations. Give it a try.
ASSIGNMENT 5 (Optional): Power Statement

Create a power statement that describes you and how you play at your best.
Repeat it to yourself often, and imagine yourself performing at that level.
ASSIGNMENT 6 (Optional): Positive Reading

We are what we think. There are many books that highlight the power of
positive thoughts, as well as biographies of highly successful athletes and
achievers in all walks of life. One way to become a more positive thinker and
performer is to become a student of positive thought and read about the
impact of positive thinking on the lives of others. Read a positive biography
in the next month, and then pass it on to a teammate.
CHAPTER
4
Imagery
I’m often asked if I use imagery to help my clients perform better. I certainly
do! Imagery is basic to high performance. Most of the athletes I work with
have used some form of imagery on their own before I ever coached them
on the process.
Does imagery work? Yes. Athletes who mentally rehearse their performance
perform significantly better than those who don’t. I have worked with ath-
letes in more than 30 different sports and have seen major-league pitchers,
pro golfers, basketball players, and Olympic sharpshooters and archers use
imagery rehearsal as an accuracy-enhancing tool. Hockey players can also
improve their shooting accuracy and other skills with mental rehearsal.
Over the years, I have repeatedly heard coaches, forwards, defensemen,
and goalies discussing the virtues of visualization. NHL and KHL champion-
ship-winning coach Mike Keenan likes to say, “The ability to visualize is one
of the most valuable psychological abilities a player has to prepare himself
to play and to improve his performance.”
Guy Gadowsky, the head coach of the Pennsylvania State University
hockey team, has said, “You have to work on your mind. I don’t think a lot
of young players understand that. Parents and the coaches usually focus on
the physical. But if you really look at the difference between the good player
and the great player, it’s often the mental capacity that they have. I think there
are ways to develop good mental habits, such as visualization and imagery.
If you can understand this and work at it at a young level, I think it will
really help you in the future. We work on visualization. We actually have a
seminar on it and try to make it a habit. We certainly expect the players to
do it individually, and it’s encouraged as a team as well. We feel it’s a very
important habit to work on and develop.”
Melody Davidson, who coached Canada’s women’s Olympic hockey team
to two gold medals, has said, “Visualization is important. Players should see
themselves doing things and doing them well.”
31
32 Hockey Tough
Defensemen
Because defense is more of a reaction position than forward, with more
negative consequences for failure and more pressure, defensemen tend to
do more mental preparation and visualize more than forwards.
Chris Pronger, a Hall of Fame defenseman who won the Stanley Cup, and
an Olympic Gold medal plus the Norris Trophy (best defenseman) and Hart
Trophy (most valuable player), spoke of how visualizing himself making
plays and doing positive things on the ice helped him get into the right
frame of mind.
Al Iafrate, a 12-year NHL veteran defenseman known for his big shot and
his physical play, used imagery in a variety of ways. “For me mental prepa-
ration was visualizing. I would visualize the color red, blood flowing into
my muscles when I was trying to rest.” Al continued: “From great defense
a great offense will evolve. So I would visualize my partner getting beat and
there would be a two-on-one against me; or I would have to catch someone
from behind and I would track him down and make a great play, move the
puck to my forward, join the rush or rush the puck, and finish it off with a
great scoring chance, or scoring, or setting a guy up to score.”
Kris Russell, a mobile, puck-moving and shot-blocking NHL defenseman,
said, “I visualize doing the good things I need to do in the game. That’s the
way I remind myself to play my game . . . especially to move my feet all the
time. One thing I always visualize myself doing is getting up the ice with the
puck, making plays, and getting pucks to the net. It’s a big part of my game,
and that’s what I try to visualize before every game.”
Dan Hamhuis, a solid veteran NHL D-man, an Olympian, and an articu-
late student of the game, commented that visualization is a big part of his
preparation. “Well, for me it starts even the night before, just thinking about
the game a little bit, and how I want to play. Then I get into more detailed
visualization. I like to call it feelization. The afternoon of the game before I
take my nap, I see myself out there making the plays I want to and believ-
ing it’s going to be a good night, running through things that I’ve done well
recently and thinking about things that I’ve struggled with and haven’t felt as
comfortable with. It’s seeing myself doing those things really well out there
and not just running it through my mind but feeling it too. And getting as
detailed as I can in that visualization.”
Forwards
Forwards can benefit from visualization as well. Lee, a power winger who
played in Europe and the NHL said, “Usually game day I’d spend a lot of time
visualizing before getting to the pregame skate. I’d visualize different things
happening throughout the game, positive things, different situations I’d been
in before that I’d likely be in again, like winning pucks in the corner, taking
Imagery 33
pucks to the net, chipping pucks out of our zone, making a good defensive
play or a hit, celebrating scoring a goal. I liked to do that.”
Martin Pluss, perhaps Switzerland’s premier forward over the last 20 years
and a four-time Olympian, is a smart, shifty, goal-scoring forward. When
I asked Martin about focus and visualization, he said, “One part of my
preparation is visualizing. It involves repeating movements, how to shoot,
imagining myself scoring and doing good things. I think it helps me a lot. It
builds confidence and helps me to be loose and relaxed.”
Mike Iggulden is a smart playmaking forward, a Cornell grad who made the
rounds playing in the AHL, NHL, and KHL as well as in Sweden, Switzerland,
and Germany. About the mental game and visualization Mike said, “First of
all, the mental side of the game is very important for building confidence
and getting the most out of your game. It’s something I wish I’d done more
with when I was younger. It’s huge to visualize on a game day . . . or any
day. Visualize the things you do well on the ice. Visualize what you are good
at and things that will make you successful. Just mentally rehearsing these
things provides a big advantage when you get on the ice, because you have
already gone through them in your mind. It makes it that much easier, and
you’ll be that much more confident come game time.”
Todd Harkins played in the NHL and Europe and then devoted himself to
coaching kids. Now a general manager in the WHL, Todd thinks visualization
is a skill we should begin teaching kids at an early age. “There are a lot of
distractions in their lives, from changing schools, going to high school, their
home life, the intensity of their training and practices. Two key psychological
components I’d like them to work on are visualization and their breathing.
I think these are two key components of psychological training. I think kids
from the age of 11 or 12 onwards should start to visualize what they are
going to do in the game, what makes them successful, what feels good, and
what helps them to have fun.”
Goalies
Goaltending is high pressure. Over the years I have worked with dozens of
goalies and goalie coaches, and all of them recommend using visualization
to enhance performance (see chapter 17 for more information on the mental
aspects of goaltending).
Robert Esche is an NHL veteran, an Olympian, and an intelligent goalie
who also played in the KHL and the Swiss National League. I asked Robert if
he used visualization to get ready. “Yes, I had a goalie partner, Sean Burke,
who used to work with me on this. Basically what I started off doing was
just focusing on the puck. Then, as I was able to understand more, I would
visualize myself controlling rebounds. Visualize myself always making the
right play. Between periods and before a game I would take maybe a minute,
or a minute and a half, nothing more, to really focus on all of the good things
34 Hockey Tough
that have been a part of my game. And I think by doing that, when you go
out on the ice you’re thinking good thoughts.”
Mitch Korn has been an NHL goalie coach for three decades with the
Nashville Predators, Buffalo Sabres, and Washington Capitols. Mitch believes
composure is vital for goaltending success. I asked Mitch about strengthening
composure, and what he said applies to forwards and defensemen as well
as goalies. “Everyone’s different. But I think the more you can visualize in
advance and be prepared for that moment, not be surprised by that moment,
the more composure you will have. You can mentally rehearse and be pre-
pared and therefore handle it better.”
Essentially, I use three kinds of imagery with hockey players: (1) mental
rehearsal, (2) goal imagery, or imagining the successful end result, (3) and
stimulating images.
Mental Rehearsal
Mental rehearsal means actually visualizing and practicing in your mind the
things you want to do on the ice. This includes mentally rehearsing both your
on-ice skills and your responses to game situations (ABCs).
Mentally rehearsing on-ice skills includes imagining, seeing, or feeling
yourself skating with speed, power, and jump; handling the puck skillfully
and with confidence; passing tape to tape; shooting the puck accurately;
scoring; and finishing your checks.
Mentally rehearsing your response to game situations involves visualizing
yourself making good reads and executing your ABCs. In the case of Luke,
the left winger we discussed in chapter 3, it means
A. imagining or seeing himself going into the corner and getting the puck
“like a cat on a mouse”;
B. imagining himself making a crisp, accurate pass to the center in the
slot or the man at the [left] point; and
C. experiencing the feeling of snapping a quick, hard, accurate wrist shot
into the net.
Fifty Goals a Day

I have suggested to many of my clients that they score 50 goals a day. By that
I mean they visualize the goal and then imagine shooting a puck into the
net and scoring 50 imaginary goals a day. I even took a photo of a hockey
net, had it blown up to approximately three feet by four feet, and gave out
the enlargements to players to put on the walls of their bedrooms and use
as the target for their imagery practice. It worked well, except that several
players decided to actually shoot pucks at the wall. Although that may have
improved their on-ice performance, it certainly didn’t please their landlords.
Imagery 35
Brad was an NHL winger who struggled with scoring. When I visited his
home, I noticed he had a large fireplace in his living room. “This is perfect,”
I said. He looked puzzled. “You should score 50 goals in this fireplace every
day. And when you do, pick your corners. Put five in the top left corner. Then
visualize five in the top right corner, then five bottom left, and so on. Sharpen
that mental image. Practice on the ice. You’ll see, when you get those two or
three scoring opportunities in a game, the puck will start going in for you.”
For best results, combine mental rehearsal with on-ice practice. When
Stanley Cup–winning coach Terry Crisp was coaching the Soo Greyhounds
of the Ontario Hockey League (OHL), he told me that he would occasionally
have his players imagine themselves one-timing a crossing pass into the
net, just as they would run the drill in practice, only without the puck. He
thought it was beneficial. Years later, Terry confided that when he played
for the Philadelphia Flyers, master coach Fred Shero had the players do an
on-ice drill designed to increase shooting and accuracy. The drill consisted
of the players skating down the wing and shooting an imaginary puck at
the goal. Mental rehearsal creates a blueprint that strengthens and clarifies
Learn to Imagine
One of the best ways to begin practicing mental rehearsal is to imagine yourself
playing hockey with confidence and effectiveness in a situation in which you have
been successful in the past. First, take a couple of breaths. Most of my clients
have found that relaxing and breathing improves the quality and clarity of their
imagery. Now see yourself on the ice. Imagine feeling good, skating with strength
and smoothness, seeing the whole ice surface, and handling the puck with com-
posure and confidence.
Begin your imagery with things you do easily. Then gradually imagine perform-
ing well in more difficult or challenging aspects of the game. Think of the things
you do when you play your best, and then imagine doing them. If you are a goalie,
see and feel yourself having good position, seeing shots clearly, reacting quickly,
handling all shots with confidence, and controlling rebounds. Create a routine.
First, imagine a single shooter crossing the blue line and taking a shot. You have
good position and handle it easily.
Next, imagine the shooter moving in closer to the top of the circle and shoot-
ing. Again, you have good position and see the puck clearly and stop it cleanly,
without a rebound. Imagine two-on-ones: playing the shooter, making the save,
then playing the pass and coming across quickly and under control. Imagine
being square to the shooter and making the save. Run through a complete warm-
up in your mind, imagining yourself maintaining good position, staying square,
challenging, being sharp and quick, playing at your best, making all the saves,
and controlling the rebounds. If you’ll be facing a team with players who have an
unusual move or super-quick release, mentally rehearse yourself reacting well
and making the save against them.
36 Hockey Tough
intent and, in doing so, increases the probability of success. (At the elite
levels, I’ve found few coaches willing to do the no-puck imagery passing
and shooting drills.)
Repetition builds strength. Repeatedly practicing mental rehearsal will
help develop both your imagination and your on-ice skills so that you will
be better able to read, anticipate, and react in any situation.
Mental rehearsal is useful in all aspects of the game. On offense, imagine
yourself skating well, making good passes, jumping into the play, keeping your
feet moving, winning battles on the boards, getting open, going hard to the
net, shooting accurately, and scoring. On defense, visualize yourself skating
well, reading the play, picking up your check, maintaining good position,
angling your guy to the outside, playing the body, pinning him against the
boards, clearing the front of the net, and getting the puck out of your end.
Mentally rehearse your ABCs. Visualize yourself in the offensive zone with
the puck. See the breakout. Picture yourself coming back hard and angling
your check to the boards in transition. Visualize your ABCs on defense, on
the power play, and on the penalty kill. In each situation, visualize yourself
executing the play perfectly.
Remember to mentally rehearse difficult situations. It can be helpful on
occasion to imagine how you would handle things going wrong and on-ice
events that you can’t control such as the referee missing the call, scoring a
goal that is disallowed, an unexpected delay in the game, or having your role
or line changed. In each instance, imagine maintaining composure, taking a
breath, staying focused on the positive, and playing good hockey.
Tips for Creating a Winning

Hockey Movie
Imagery is like a movie, and you are the director. Creating and experiencing
your own high-performance hockey movies will help you excel. Here are
eight tips that will enhance your mental rehearsal.
1. Visualize your ABCs. Uncertainty leads to confusion and nervousness.
One way to increase success and reduce stress is to create clear images of
your ABCs. Stay tuned in to these images. Be specific. Project your energy
into the images of what you want to create on the ice.
2. Relax and then imagine. Whenever possible, relax and take a breath
before putting your imagination to work for you. As you do, the quality of
your thoughts and images will become stronger, clearer, and more positive.
Take a few minutes before the game to relax and imagine performing at your
best. In hockey, that may mean being faster and more powerful; being strong
on your skates; making good reads; finishing checks; and having soft hands,
more patience, and excellent stickhandling, passing, and shooting skills.
Timo Helbling is a tough veteran Swiss defensemen with 18 years of pro
experience that includes the NHL and multiple World Championships. Timo
Imagery 37
has said, “Mastering the mental game is a big part of being consistently
effective. Something that has really helped me is the counsel Saul provided.
He made a recording for me that combines my breathing with some posi-
tive thoughts and good play imagery. I use the recording mostly as part of
my pregame routine. I find a quiet spot where I can relax and listen to the
recording. And imagine myself playing well. It’s a big part of my warm-up
routine. It channels my focus while relaxing me at the same time and pre-
pares me to play solid hockey.”
3. Not everyone finds relaxation performance enhancing. I made a relax-
ation and imagery recording for Dale, an NHL power forward who wanted to
enhance his scoring with some mental rehearsal. When I followed up with
him to get his response to the recording, he said, “I like the imagery part;
that helps. But the relaxation makes me too relaxed.” My advice to him was
to do only the imagery. Above all, do what works for you.
4. Stay positive. You get more of what you think about and imagine. Stay
focused on the image of you at your best. The only value in running a nega-
tive image of something that didn’t work—getting beat one on one, missing
an open net, letting in a soft goal—is to determine what you can do to make
that play the next time. Then mentally rehearse the positive.
5. Go easy at first. As a general rule, it’s best to move from what is easy
to what is more challenging. This is true in mental as well as physical train-
ing. When you first begin, see and feel yourself handling simple situations
with confidence.
© Saul Miller
Timo Helbling, talking here with Saul Miller at an SC Bern practice in Switzerland, is an
intense physical player, who uses relaxation and imagery for optimal preparation and control.
38 Hockey Tough
6. Be dynamic. Most athletes find imagery works best if they imagine

themselves playing from the perspective of the player on the ice. Others have
had success visualizing performance as if they were a spectator in the stands
watching themselves perform. Try both approaches and see what feels and
works best. Many players find slow-motion imagery very helpful, especially
for improving skill moves. Others prefer to do mental rehearsal in real time
at game speed.
7. Be brief. You can benefit by imagining 5- to 10-second flashes of making
a pass, jumping into the play, getting a rebound and finishing, or taking the
body and finishing a check. You don’t have to imagine a whole shift.
8. Use all your senses. Make your mental rehearsal multisensory. Most
people are strongly visual, and many think imagery is simply visual. Hockey
has very strong visual, tactile, and kinesthetic elements. You may get the
best results by using any or all of the sensory cues—see it, feel it, hear it,
and when appropriate, smell it and taste it. Some players prefer to actually
get up and go through the motions and feeling of stickhandling as opposed
to simply visualizing it. I like the term feelization that Dan Hamhuis used to
describe his multisensory imagery process.
There is no absolute right time or right way to rehearse mentally. Some
players do it the night before a game, some the afternoon of a game, some
a few minutes before a game, and some not at all. Some players use images
that relate directly to the team they are facing in the upcoming game. For
others, mental rehearsal is more generic and focuses on making plays and
executing good skills, regardless of the opposition. Experiment and discover
what works best for you.
Donald Brashear, who for 16 years was one of the toughest players in the
NHL, underscores the importance of mental preparation and specifically
mental rehearsal in helping him maintain control. “The main thing I do to
keep control is visualize before the game what’s going to happen and how
the game is going to unfold. I think about what kind of players they have
and which guys are going to be thrown at me. The main thing is anticipation.
You need to anticipate what might be thrown at you so your reactions are
natural when you get into the game. That way, when something happens,
you know what to do right away.” Donald continued: “It’s the same with
scoring a goal. You imagine you have the puck in a certain type of situation.
You visualize it happening. Then, when it comes to you in the game, your
reaction is natural.”
I asked Donald, an enforcer, how he deals with different challenges from
players mouthing off and trying to get him to fight. “There are different sit-
uations. It depends on the type of player doing it. If it’s a tough guy who’s
bugging me, there’s a matter of respect. If he’s doing it to me and I don’t
respond, then I know he’s going to be doing it to some other player, so I
have to take control and show him right away. But if it’s a smaller player, I
Imagery 39
know he’s not going to want to drop his gloves. He may be just trying to get
me to take a penalty. Being in control requires a lot of focus, a lot of work
with your mind before the game, and also the day before the game. I think
about it a lot. You also have to consider the circumstance in the game, who’s
winning, and whether your team needs a lift. I have started fights at times
when it woke up the other team and gave them a lift. Obviously, that’s not
good. So you have to consider many things and prepare yourself well in
advance.” I remember Donald telling me, “I never start a fight when we’re
winning by a goal.”
Goal Imagery: Imagining

the Successful End Result
A second kind of imagery that enhances performance is thinking about the
successful end result you want to achieve. Create and hold the image of exactly
what it is you are working toward, whether it’s playing professional, college,
or junior hockey; making the school or AAA team; making the playoffs; or
winning the championship.
Most sport psychologists believe it’s more important to think of the process
of how you are going to get there (i.e., mental rehearsal) than it is to focus
on the end result. I agree. However, clarifying intent by having a clear end
goal image can mobilize a process that puts powerful unconscious forces
to work for you. It can also sustain you and help you endure the rigors of
training necessary to get you where you want to go.
Visualize yourself playing on an NHL or national team or at the junior,
college, school, AAA, or rep level. This image may help you sustain the
drive to reach your goal. Putting a photograph on the wall of yourself (or a
favorite player or role model) scoring or making a big save, or being a part
of a team that you aspire to, can motivate and support you in getting where
you want to go.
A junior hockey player reported that looking at a photo of Canada’s gold-
medal Olympic hockey team when he woke up each morning sparked him
to get up and out of bed early and to the gym for his summer workout. A
success or goal image is no substitute for the effort needed to succeed, but
it can energize and sustain you through the long hours of training necessary
to get there. Let your goal image become a source of energy to support you
in maintaining your efforts.
Stimulating Images
The third kind of imagery I use to help athletes excel is one that some hockey
players have found to be useful and many have found to be fun. I often ask
the question “If you had to pick an animal that would give you qualities you
40 Hockey Tough
want to have on the ice and would help you play winning hockey, which
animal would you choose?” The animals most hockey players select are the
big cats: tigers, panthers, lions, cougars, cheetahs, and jaguars. Others pick
wolves. Some defensemen have picked bears. These animals are all predators,
hunters. In hockey you are either the predator or the prey. Choose to be the
hunter: hunting pucks, hunting chances, and hunting hits.
The idea is that each of us is a combination of an animal with a strong,
powerful physical body—as well as strong instincts, emotions, and feelings—
and an angel. The angel part of our being enables us to envision possibili-
ties, to use our thoughts and images to create and shape our reality. We can
envision something and work to make it happen. The animal part relates to
our emotions, instincts, heart, physical strength, and energy.
You can use imagery to awaken the animal spirit within you. The reason
many players use imagery of the big cats is that they have tremendous
power, balance, and speed. They are brave and aggressive. They are crafty
and smart. They play their angles perfectly. They love to hunt and they never
worry. Predators are assertive. They don’t sulk or ruminate about the past,
unlike some hockey players I have known, who run themselves down or
get depressed if they have a poor shift, if they haven’t scored in a couple of
games, or if they let in a soft goal. If a prey eludes the tiger, the tiger simply
looks for another prey. It does not focus on its failure. It focuses on what it
wants. It’s always Next shift.
When I asked one NHL first-rounder why he chose a tiger, he said, “It’s
simple. They’re strong, fast, aggressive hunters. And that’s how I play my
game.”
Bret Hedican, a mobile defenseman during his 17 years in the NHL, was
a motivated athlete and a team player who was willing to explore how sport
psychology training could enhance his game. Bret says that what helped him
most in our early sessions was learning how to relax and stay composed.
“In wanting to play well, I sometimes tried too hard, which was at times
counterproductive. After mastering the relaxation and breathing, one of the
things that’s helped me most is imagery, specifically the image of a tiger.
Sometimes I imagine myself as a jaguar hunting, being low on the ice, having
good vision, knowing who’s on the ice, where they are, and being ready to
react quickly.”
Bret went on to say, “I think of myself as a jaguar, unaffected by stresses
and negatives, by good shifts or bad shifts, or the press. If we have back-to-
back games and I’m tired, I hunt smarter. I have learned to assess my energy
level. And, like an animal, when I’m tired, I use my energy better. I’m wiser
and more patient. I stay back in the weeds a little more when I’m hunting.”
Your animal image should represent you at your best. It’s you at your
physically strongest, with sharp reflexes, quick reactions, great balance,
power, and jump. By selecting the tiger or panther, you can identify with a
power source with great courage and heart, with superhuman quickness and
Imagery 41
Identify Your Animal

Select the image of an animal that appeals to you. Think about firing up the animal
within. Whether you are dominating or you are under pressure, tired, and have low
energy, use the situation you are in to stimulate you to take a few breaths, energize
the animal within (see chapter 5), and then think about ABCs and hunting.
speed, with strength and power and remarkable reflexes, that can attack and
hunt with efficiency. Animal images can provide power and heart. Whatever
animal image you choose (lion, tiger, cheetah, wolf), allow it to awaken that
animal in you.
Several defensemen have selected bears rather than big cats. I asked Jeff,
an NHL veteran, what appealed to him about being a bear. He pointed to
two qualities: size and power. He described how, as a bear, he could visu-
alize himself going into the corner and overpowering his man or being an
immovable force in front of the net. He reminded me that bears are not just
strong; they’re also very quick. If you are going to use animal imagery and
call on the energy and spirit that’s there, you have to do the training neces-
sary to support it.
Using Video
Most teams use video to analyze and break games down so that the players
can prepare for games and develop their skills more effectively. Video is an
excellent training tool. When you are able to see what has to be done, it’s
easier to replicate it. Similarly, if you are able to see what you are doing
incorrectly, you’ll find it easier to adjust and improve.
I have suggested to many players that they create a four- to five-minute
highlight video of themselves playing at their best. A forward’s video might
show him on offense, skating well with speed and jump, taking a pass, going
hard to the net, and scoring; winning the puck on the boards; making good
passes; and jumping into the play, going to the net, shooting, and scoring.
On defense, the video could show him working hard, being an aggressive
checker, skating back, covering his check, having good position, and winning
puck battles. Watching a positive performance video can strengthen confi-
dence. It can also provide quality high-performance images for your mental
rehearsal. Remember, repetition builds strength, so watch your video often.
Some players have inserted clips of tigers and panthers on the hunt into
their performance tape to create a stimulating video that puts them in a more
competitive frame of mind. Others have added music. It can all work. Be
42 Hockey Tough
creative. Developing players and veterans alike have found it beneficial to

watch video of other players, both for pregame preparation and for viewing
positive role models performing well.
One speedy NHL winger who chose the cheetah as his animal created an
upbeat video interspersing clips of a cheetah hunting down a gazelle and
himself attacking the goal, driving past the defense and scoring . . . and scor-
ing again. He added some rock music and uses the video as an occasional
pregame motivator.
Some coaches use video as a motivational tool. Several teams I’ve worked
with have made highlight tapes for big games and playoffs that feature some
of the team’s outstanding plays blended with music and crowd reactions. The
idea is get players excited and positive about the challenge. It’s an effective
technique.
So far, I’ve mentioned that performance images should be positive. It’s the
same with video. However, viewing poor play can be useful for clarifying
and eliminating mistakes. Remember, once the mistakes are understood the
focus should be on positive images. Many goalie coaches recommend that
goalies watch and learn from the goals scored.
Goalies unquestionably can learn to make positive adjustments from
seeing goals scored on them. However, many say they prefer to watch the
saves. Anders Lindback, who played goal for Nashville, Tampa Bay, Dallas,
and Buffalo, offered the following advice for kids growing up: “If you watch
video, watch the saves. You can learn from goals, but seeing yourself letting
in goals always puts you in a bad spot. It’s better to go with the saves. That’s
got to put you in a good mood and help you to feel good about yourself.”
Motivating highlight tapes usually emphasize a team’s best plays. It can also
be beneficial to highlight the weaknesses of the opposition. I recommended
that idea to a coach in the playoffs when his team was facing an opponent
who had dominated them all season. In such a case, it can be helpful and
motivating to show the opposition’s vulnerability; highlight them making
mistakes, being caught out of position, missing checks, getting knocked
around and scored on, and allowing soft goals.
Similarly, facing an opponent with a hot goalie can cause some players to
become uptight, negative, and discouraged. Video is one way to eliminate
negative thinking such as He can’t be beat. Some years ago I advised an NHL
coach to prepare a tape showing the goalie they were about to face in the next
playoff round—who had been playing lights out—being scored on repeatedly.
Note: Always accompany these negative highlight tapes with a reminder
that your success is about your response-ability to play winning hockey, and
not your opponent’s tendency to break down.
When using video as a teaching aid, coaches need to remember that the
desired behavior should be clearly defined. Roger Neilson, sometimes called
“Captain Video,” and possibly the first NHL coach to use video, was an
expert at using the Telestrator to show players exactly what he was looking
Imagery 43
for on the ice. “This gap is too big,” he’d say. “This gap is just right. Keep
your stick on him here. That’s perfect. Take that angle away.”
The clearer coaches are about what they want to communicate with video,
the more easily players can understand and internalize the images into their
mental rehearsal. Coaches shouldn’t assume that everyone will appreciate
what they have seen. One NHL client was given a game video by his coach
and told in a critical manner to take it home and watch it. He did and couldn’t
find anything wrong with his play. As a matter of fact, he told me, “I didn’t
realize that I played so well. I don’t know what the hell he’s talking about.”
Jared was a talented junior player who was upset and frustrated that he
wasn’t getting the ice time and power-play opportunity that he thought he
deserved. He complained to me that he thought the coach was unjustly crit-
ical of him and his play. I sat in on a one-on-one session when the coach did
a video review with Jared of all his shifts from the game the night before.
The coach highlighted the positives but also showed Jared the times when
he was not moving his feet, not finishing checks, not going to the net or
backchecking, and generally not competing with the intensity and consis-
tency expected. Watching the video, Jared admitted he was surprised with
what he saw and he now understood what the coach had been saying. Until
he saw the video, he thought he had been working smarter and harder. He
thanked the coach and promised to pick up his performance in the future
. . . and he did.
HOMEWORK
ASSIGNMENT 1: Power Thoughts
Continue to work with your power words and affirmations. Select your six to
eight favorite power thoughts. Repeat them often.
ASSIGNMENT 2: Mental Rehearsal

In this chapter, I describe three kinds of high-performance imagery to work
with: mental rehearsal, imagining the successful end result, and stimulating
imagery. For assignment 2, practice mental rehearsal. Sit back and relax.
Remind yourself you are a good player. See yourself playing with confidence
and ease. Visualize the actions you do when you are playing your best. Run
through your offensive and defensive ABCs, seeing yourself executing them
all perfectly.
ASSIGNMENT 3: Successful End Result

To create the image of a successful end result, choose a meaningful hockey
goal you really want to achieve. (Be sure you have an understanding of what
you are striving for.) Put a picture representing that image on your wall or
someplace where you can see it. Solidify that image in your mind. Clarifying
your intent is very empowering. Reflecting on that image can give you energy
44 Hockey Tough
to carry on and can help you realize your goal or dream. Every so often, sit
back and imagine yourself having achieved that goal.
ASSIGNMENT 4: Stimulating Imagery

Select an animal that has qualities you want to bring to your game. Choose
one that appeals to you and that you find stimulating. The big cats are
especially popular because of their speed, balance, quickness, power, and
beauty. Allow yourself to experience an awakening of your animal instincts.
Get your hockey juices flowing. Work hard, play smart, and enjoy the game.
ASSIGNMENT 5: Video
Study a video of one of your recent games. If possible, review the video with
your coach. If not, look for things you do well, and acknowledge your success.
Look for things you can improve, and practice making that happen. From
time to time, do a video review of your play. If you have the time, interest, and
resources, make a two- to five-minute highlight video of yourself playing well
both offensively and defensively. Use it to improve your focus and confidence.
CHAPTER
5
Emotional Control
Hockey is a game of emotions. You are scoring and winning—you feel good.
You’ve been slashed—you get angry. You get beat—you become embarrassed.
You miss the net—you get down on yourself. You’re uncertain—you feel
anxious. You’re in control—you feel confident.
As I said in chapter 1, success in hockey and in life is about learning
how to manage your mind. It is difficult to manage your thoughts when
your emotions are out of control (e.g., when you are angry, anxious, tired,
or down). This chapter covers the importance of creating right feelings, in
particular feelings of smoothness and power, and describes a way to use your
breathing to help you do that.
I asked Stan Smyl, one of the Vancouver Canucks’ all-time scoring leaders,
now head of player development for the team, what he found useful about
the sport psychology work we did together when he was a player. “I think it
helps you to be more in control. It helps you to control your emotions as you
prepare for games and even during a game. That’s important, so you don’t
get too wound up and instead can think clearly and positively.”
I agree with Stan’s assessment. Hockey is an intense, high-speed, in-your-
face game. To play winning hockey, you must be able to manage your emo-
tions and create right feelings. That means being able not only to energize,
pump up, and attack but also to calm down, regain composure, and play
smoothly. Many players struggle with maintaining the right attack—smooth
balance. The exact balance point varies depending on a player’s personality,
experience, position, and role on the team.
Figure 5.1 relates performance to emotional intensity. You can see that
with a low level of emotional intensity, the performance is low. As the player
becomes more engaged performance improves . . . until a point where the
player is becoming too intense and performance decreases.
On a scale of 1 to 10 (with 1 as very low and 10 as very high), consider
at what number you play your best. Most players I’ve consulted with are
in the range of 6 to 8. If your emotional intensity is very low (3 or 4), you
need to pick it up, wake up the tiger. Draw power to you and think, Attack,
Be quick and aggressive, and Start hunting. You need to attack the puck
45
46 Hockey Tough
mentally. On the other hand, a Optimum emotional

more common problem is feeling intensity level
too intense, which can cause play-
ers to feel and play tight. In that High
case, take a breath and smooth
Performance
it out. Conscious breathing can
help you intensify or calm your
emotions. For more intensity, the
key word is attack. For more calm,
Low
the key word is smooth. Remem-
ber, you’re the boss. You have the
1 2 3 4 5 6 7 8 9 10
response-ability to control your
Emotional intensity
feelings.
I’m frequently asked two ques- FIGURE 5.1 Performance improves as
tions: (1) How do I know what emotional intensity increases but declines if
number I am on the emotional emotional intensity is too high.
intensity scale? And (2) what
should I be? Take some time to tune in E6413/Miller/Fig.
and become05.01/544502/HR/R4-MH
aware of how you feel
when you are at your best. If what you are experiencing is more or less
than that desired level of feeling, use your breathing and thinking to adjust.
It’s important to develop that kind of emotional control, not just for game
mastery but also for staying strong and alert over a long season. Consider
the NHL. There are 82 games in the season, plus playoffs and exhibitions.
That’s approximately 100 games a year. In addition, flying all over North
America adds to the strain. If a player is feeling nervous and stressed much
of the time, he’ll burn himself out. You have to learn to manage emotions to
stay healthy and energized. And conscious breathing is key.
Being hockey tough is about managing feelings and focus so you can per-
form at your best. This is especially challenging in an aggressive, high-speed
contact sport such as hockey. Under pressure, many players become tight, try
too hard, force the play, squeeze the stick, chase the puck, retaliate, make
mistakes, and compound errors. Others play cautious, flat, and underaroused.
They need to increase energy, intensity, and often motivation to excel. One
of the best and easiest ways to control emotional arousal and create right
feelings is to learn to use breathing effectively.
Conscious Breathing
Three things happen when you focus on your breathing. First, it integrates
mind and body. Most performance problems are the result of the mind and
body not performing as one. Thoughts and feelings are not in sync. It feels
as though these two parts are operating at different speeds. Frequently, the
mind seems to be racing while the body lags behind. Conscious breathing
allows you to bring mind and body together and to play accordingly.
Emotional Control 47
Second, conscious breathing helps you focus on the present. When players
feel anxious and worried, it’s usually about the past (e.g., How could I mess
up? Why didn’t I shoot high when the goalie went down?) or the future (e.g.,
What’ll happen if I don’t score? or What’ll happen if I let in another soft one?).
They worry about mistakes made or mistakes to avoid. Worry lives in the
past and future. Power is in the present. Focusing on breathing brings your
consciousness (mind) into the here-and-now (present) world where the game
of hockey is played. If you find yourself stuck worrying about the past or
the future, take a breath and bring your attention back to the here and now.
“What helped me was working with my breathing, specifically,
using my breathing to stay sharp and focused under pressure,
and then cool and calm when the pressure was relieved.”
Glen Hanlon, former NHL goalie, NHL coach, and coach of the Swiss
and Belarus national teams
Third, a smooth breathing rhythm can help you integrate left and right
brain functions. Our brains consist of two halves: the left and right cerebral
cortices (figure 5.2). The left half of the brain processes logical, analytical,
and technical information. It helps you read the play and reminds you to play
your position. It says, “Pick up your check, come back hard, play the body,
be patient.” The right half of the brain deals more with feeling and coordina-
tion. It allows you to gap up, take the pass, and deflect an 85-mile-an-hour
(137 km/h) shot into the net. The
right brain is more spontaneous
and feeling-focused. It generates
soft hands and the feeling of
making the right moves.
Winning hockey requires Left Right
smooth, integrated functioning hemisphere hemisphere
between the left and right cere-

bral hemispheres, between feel-
ing and focus. It’s about knowing Thinking Feeling
what to do and doing it. It’s about Analytic Intuitive
the left brain thinking clearly but
not thinking too much. It’s about Planning Spontaneous
the right brain managing feelings Past or future Present
and not letting strong emotions
skew focus. Optimal performance Words Images
occurs when the two halves of the

brain perform in a coordinated
and integrated fashion. Smooth, FIGURE 5.2 The left and right hemispheres of
conscious breathing is one of the the brain control different functions of thought
simplest and most effective ways and emotion. Breathing helps coordinate the
to facilitate that coordination and functionsE6413/Miller/Fig.
of the left and05.02/544503/HR/R2
right sides of the brain.
48 Hockey Tough
contribute to a high-performance state. Hockey toughness is about having

focus, power, and emotional control. Conscious breathing is a key to all three.
Learning Conscious Breathing

Here is a simple breathing process that is basic to generating right feelings
and emotional control. It’s one of the most important performance-enhancing
techniques I use. Sit back. I’m going to ask you to experience three things
in your breathing:
1. Rhythm
2. Inspiration
3. Direction
Rhythm
The most important part of conscious breathing is tuning in to the rhythm
of your breath (see figure 5.3).
By that I mean, as you breathe, simply feel the breath come in . . .
Now feel the breath go out.
Again, feel the breath come in . . . and feel it go out.
Spend a minute just experiencing your breathing rhythm.
To exaggerate the feeling, place a hand on your chest and one on your
abdomen.
With each breath in you can feel the chest and abdomen rise.
With each breath out you can feel the chest and abdomen fall.
Feel the breath come in . . . and go out.
FIGURE 5.3 Feel the rhythm of your breath.
E6413/Miller/Fig. 05.03/544504/HR/R1
The key to rhythm is time. As you inhale, allow time for the breath to
come all the way in. As you exhale, allow time for the breath to flow
all the way out.
Breathing is like waves in the ocean. And waves never rush.
Sit back and relax. Give yourself time to feel each breath flowing in.
Give yourself time to feel each breath flowing out.
It’s very simple. There’s power in simplicity.
Inspiration
The second thing to focus on in conscious breathing is the in breath.
If breathing is respiration, then the in breath is the inspiration.
To play winning hockey, you want to be inspired.
To inspire yourself, tune in to your breathing.
First, experience a smooth breathing rhythm. Now, as you breathe, place
a little more emphasis on the in breath, and imagine drawing in energy
with each breath you take.
Be aware that wherever you are, energy is all around you.
Whether at home, on the road, at the rink, in the room, or on the bench;
whether it’s before a game, between periods, or between shifts, with
each breath you take you can draw energy to you. You have a personal
connection to an unlimited supply of energy. Tap it. Remember, first
experience a smooth breathing rhythm.
Then imagine drawing in power with each in breath.
Direction
The third key to breathing is direction. Once you have experienced a
smooth rhythm and can feel yourself breathing in energy, the next step
is directing that energy. The direction can be internal or external. First,
let’s talk about directing energy internally to your hands, feet, and eyes.
Hands: Breathe smoothly. Feel yourself breathing in energy.
Then imagine sending energy out, down the arms, and into the palms of
your hands.
Don’t force it. Allow the energy to flow down your arms into your hands.
Again breathe smoothly and easily.
Feel energy coming to you on the in breath . . .
And allow energy to flow out down strong arms into good hands.
Imagine that if you had a hockey stick in your hands, energy could flow
right into the shaft and the blade of the stick. So, you could take a hard
50 Hockey Tough
pass and handle it, or make a quick, accurate shot. Imagine having
good hands.
Breathe smoothly and easily. On the in breath, feel yourself breathing in
energy.
On the out breath, imagine energy flowing down into your hands and
into your stick.
Feet: Again, feel yourself breathing in energy. This time, direct the flow of
energy down your legs and into the soles of your feet.
Focus on breathing in energy and allowing it to flow into the soles of
your feet.
If you had skates on, the energy would flow into the skates . . .
So you would feel strong on your skates and have good balance and jump.
Eyes: Once again, experience a smooth, slow breathing rhythm.
This time, as you breathe out, imagine sending energy up your spinal
column into your head and into your eyes. Imagine yourself seeing
clearly. You can see the open man.
Imagine you have great peripheral vision. You can read the play.
You can anticipate and react.
The Five-Pointed Star

The feeling image we are developing is like a five-pointed star. It involves
breathing in energy and sending it through the body, allowing the en-
ergy to flow out into the hands, feet,
and eyes.
Draw in energy and send it out
through the arms and hands into the
stick, down through the legs and feet
into the skates, and up through the
head into the eyes (figure 5.4).
Success in hockey requires good
hands, good wheels, and good eyes.
Whether you play forward, defense,
or goal, creating the feeling of a
five-pointed star can help you excel.
Pair feelings with thoughts. As you
breathe and direct your energy out,
think or say to yourself, I am a star.
Cliff Ronning was an inspira-
FIGURE 5.4 Allow energy to flow down
tional player, one of those hockey the arms and hands into the stick, down
tough little guys. For 18 seasons he the legs and feet into the skates, and up
weathered the hockey wars on seven through the head into the eyes like a five-
NHL teams while averaging close to pointedE6413/Miller/Fig.
star. 05.04/544505/HR/R1
a point a game. When I first met Cliff, he impressed me as an intelligent,

motivated player who had a tendency to think too much. Cliff was playing
well, but in spite of his success, like many of my clients in the high-pressure
world of professional hockey, he worried about his performance, often running
anxious, negative thoughts and focusing on past imperfection.
Late in his career, I asked Cliff, who was then leading his team in scor-
ing, how the work we did together had helped his game and how he used
the training. “I use it all the time. I constantly go back over things you’ve
said and written. I’m always tuning in to my power thoughts and positive
images of me playing well. I do it when things are going well, and I do it
when they’re going badly. One of the things I’ve learned over the years is that
there are always going to be ups and downs, and it’s not a good idea to be
too focused on the result. Instead, focus on doing the right things. Focus on
getting a good feeling in your hands, feet, and eyes, and doing your ABCs,
and the good results will come.”
Cliff says that good feelings are important to playing well. “Sometimes
when I am playing, I am able to create peace of mind. I think back to when
I was a kid and I was just playing the game, loving the game and having
fun. When I can create that feeling, there are none of the feelings of pressure
to score and no worry about money. It’s just working hard and having fun.
That’s when I play great.”
He continued: “The breathing has really helped me. It’s been huge. It’s
helped me to stay relaxed and to control my mind. It’s amazing to realize
how much control you can actually have of your mind and how you can
tune out the anxious or negative thoughts and images and refocus on the
basics that help you succeed.”
Cliff also says that self-esteem is important. Remembering and visualizing
times when you did things well builds confidence. “It’s a constant battle at
the NHL level to play well. There are so many good players. You can’t take
anything for granted. It’s really important to think about the basics and to
work as hard as you can, physically and mentally. I think that the sport
psychology training we’ve done has helped me to prepare better and focus
on what’s important and tune out the rest.”
Releasing Tension
Part of managing feelings is being able to release tension and negativity. Fear
is the great limiter. Many players play with fear. Often it’s fear of failure,
of screwing up, making a mistake, letting the team down, or looking bad.
Sometimes it’s fear of injury. Fear causes tension and negativity. Tension
is heavy. Hockey is a speed and reaction game, and tension can be a tiring
and limiting drag.
Learning how to release tension and negativity is important for playing
well. Sit back, relax, and breathe. Now experience the contrasting feelings
52 Hockey Tough
of tension and release in four key body areas: hands, neck and shoulders,
crotch or genital area, and toes and feet.
Let’s start with the hands. Create some tension in your hands by making
fists. As you do, feel the tension in the central part of the hand and the fin-
gers. Now turn your wrists inward so you feel an additional tension in the
back of your hands.
Hold that position for four seconds…feel the tension.
Now let it go, and after you release it, take a breath. It’s the action of
releasing and breathing that allows you to clear the screen and change
channels on your mental TV. (Using the release reflex to change channels is
discussed fully in chapter 6.)
Our hands express our feelings. As I’ve said before, hockey players often
squeeze the stick when they’re trying too hard and when they’re anxious,
frustrated, or angry. The ideal is to play with strong arms and soft hands. By
soft hands I mean a feeling in the palms of your hands that facilitates your
passing, shooting, and stickhandling abilities.
Dick was a scrapper. He was also a player who sometimes tried too hard
and therefore limited his touch around the net. Part of helping him han-
dle the puck better was teaching him to release tightness and create soft
feelings in his hands. At first, the image of soft hands didn’t appeal to him.
He thought of his hands as weapons. I explained that when I said “soft
hands,” I was talking about the palms of his hands. “The backs of your
hands can be like steel,” I told him, “but think of yourself with soft scorer’s
hands.” He understood the distinction and used it to develop his puck-
control skills.
The neck and shoulder area is where most athletes tense up when they’re
experiencing fear, whether it’s fear of failure, embarrassment, or injury. It’s a
protective reflex, like a turtle pulling in its head when threatened. Although
this response is protective, it is also limiting. It triggers a defensive “watch
out, be careful” reaction rather than a more confident “go for it” attitude.
Tightening in the neck and shoulders also interferes with breathing and
reduces power and accuracy.
Raise your shoulders to your ears. Hold that position for four seconds…feel
the tension. Now let go, release, and breathe. It’s always release and breathe.
This time, raise your shoulders just an inch. It’s hardly noticeable, but you
can feel the tension. Notice that as you tense, you cut down your breathing
rate. Breath is power. Now release the tension in your shoulders, and after
you do so, take a breath.
Billy was an NHL winger with a good shot. In practice, when he was loose,
he could shoot hard and with accuracy. But he wasn’t nearly as smooth or
effective in games. To be sure, he may have had less time to make a play in
games than in practice, but while watching game video, we both could see
that in game situations he just wasn’t as smooth. “Yeah,” he said. “I get tighter
in games. I try too hard. I don’t want to miss a chance. And the more I want
to avoid making a mistake, the tighter I get and the more I miss.” One way
to help Billy was to remind him that any time he noticed tension in his neck
and shoulders, he should release, breathe, and think, Smooth. Billy, now an
NCAA coach, works with breathing and tension release to help his players
have the kind of emotional control necessary to express their abilities under
pressure. It’s part of becoming a complete player.
Check your body for tension from time to time. If you notice tension in
your neck, shoulders, or hands, remember to release and breathe.
As you practice relaxing and breathing, place one hand on your chest and
the other on your abdomen. Your hands are like biofeedback sensors. Feel
the chest and abdomen expand and contract with each breath you take. I’ve
compared breathing to the motion of waves in the ocean. Breathe easily: Feel
the waves rise and fall with each breath.
Part of your pregame preparation or your postgame relaxation routines
could include relaxed breathing with hands on the chest and abdomen.
The crotch is another tension-holding area. To create tension in the crotch,
or genital area, tighten the sphincter muscle as you would when holding
back from going to the toilet. As you tighten the muscle, notice that your
breathing is cut down.
Hold the tension for four seconds…then release it and take a breath.
The point to remember is that you can tense or release any part of your
body. You’re the boss. You’re in control. To generate right feelings, learn to
scan the body for tension and let go of it. Holding tension anywhere reduces
breathing, power, speed, and performance.
Last, curl your toes. Make fists with your feet, like a bird holding onto
a perch. As you do, feel the tension in your feet. Hold for four seconds…
then release and breathe. Think about cats’ feet. Cats have great balance
and acceleration.
Take a few relaxed breaths.
As you do, feel yourself drawing in energy and sending it out to your
hands, feet, and eyes. Feel energy flowing through you like a five-pointed star.
Now scan your body. If any part of your body still feels tense, think of
that part of your body as you release and breathe.
Again, breathe in energy and allow it to flow through you.
Allow yourself to feel powerful. Allow yourself to be a star.
The technique I’ve described is a simple, effective way to release tension
and create feelings of smoothness and ease that will help you use energy
effectively. It is a key to mental management. Remember, feelings affect
thinking, and you’re the boss.
Change your feeling and focus. Create a new, positive power thought. Be
a star.
Now let’s relate these feelings to hockey. Imagine that you are about to
step onto the ice. Breathe smoothly and breathe in energy.
Experience energy flowing through you like a star.
54 Hockey Tough
•• Hands: Feel yourself sending energy into your hands. Imagine having
good hands, handling the puck well, making good passes tape to tape.
Imagine quick, hard, accurate shots.
•• Wheels: Feel yourself breathing in energy and sending it down to
your legs. Imagine having good wheels. You feel strong on your skates
and are skating with smoothness, speed, and power. You have good
acceleration and jump.
•• Eyes: Breathe in energy and send it to your eyes. Imagine that you see
the ice clearly. You read the play well. You see the open man and the
open space. You anticipate the play, angle your man to the outside,
and take the puck away.
The definition of power is energy for work. A key to feeling more powerful is
tuning in to your breathing and drawing in energy, then directing that energy
and allowing it to flow throughout your body.
I consulted with Scott Gomez for a couple of years when he was playing
junior hockey in the British Columbia Hockey League (BCHL) and the WHL.
Scott was an intelligent player with great passion for the game. These qual-
ities have contributed to his having a sensational NHL rookie season with
the New Jersey Devils, being named the NHL rookie of the year, and going
on to have a successful 16-year career in the NHL.
I asked Scott how the work we did helped his game. “One thing that I
really got out of what we did together was the breathing. I use it all the
time and in a lot of different ways. I use it the afternoon of a game to relax.
Sometimes I get so excited about the game, I can’t even take a nap. That’s
when I think of the waves and of breathing slowly and smoothly. It can really
help me calm down. Sometimes I combine that breathing with imagining
myself playing well.”
Scott also used conscious breathing between shifts when he was on the
bench. “I use my breathing both to calm down and to energize,” he said. “If
I notice I’m angry or frustrated, I take a breath. When I was playing junior, I
remember getting my ass kicked and snapping. And I remember you telling
me to take a breath, stay cool, and focus on my ABCs. It all starts with that
first breath: It helps you refocus and stay in control. It’s important to be in
control.” Focus, aggression, and control are the keys to playing hockey tough.
Mark Hardy saw action as a defenseman in more than 900 NHL games.
A coach for the past two decades, Mark reflected, “When I was playing, the
biggest thing for me was to be in control. I wanted to play with intensity, but
I also wanted to have control. Control would allow me to go into the corner
and be physical. It would help me stay calm and focused, make the right
reads, and not chase the puck like a chicken with its head cut off. Breathing
helped me to have control.”
Like Scott Gomez, Mark used breathing to relax before combining it with
visualization to get ready to play. He also used it on the bench to collect his
Tim Spyers/Icon Sportswire/AP Images
Scott Gomez, center, played over 1,000 games in his

16-year NHL career, and he used conscious breathing
to relax before games and maintain control during the
game.
thoughts and to stay in control during the game. “When I needed to, I used
it to elevate my intensity. And I used it after the game to calm down and
help me focus on the good things I did. Breathing is basic, and the training
we did helped me for years.”
It can be very difficult to be both a good hockey player and the team’s
designated agitator. To be effective, you have to be in control to decide when
to play and when to fight. Tie Domi played 16 years in the NHL for the Leafs,
Rangers, and Jets, during which time he accumulated 3,515 penalty minutes.
I once asked Tie how he managed to play on the edge and yet maintain
balance and control. “You’ve got to have control. When things start to get
away from you, you’ve got to take a few deep breaths and then refocus on
all the little things you’ve got to do.”
Conscious breathing is a way to calm down; regain composure; and play
smooth, smarter hockey. It’s also a way to energize, pump up, and attack.
We’ve looked at smoothing. Now let’s look at energizing and attacking.
56 Hockey Tough
Energizing
Hockey demands energy. Players have many ways to energize before a game.
Some exercise. Some listen to music. Some take a cold shower. Some visualize
themselves playing good hockey, and some talk positively or aggressively
to themselves. I encourage players to do what works for them. One of the
most basic and powerful ways to energize is to learn to use your breathing
to “turn the wheel.”
Once again, focus on your breathing. This
time, picture the breath as a wheel turning (figure
5.5). On the in breath, the wheel turns up (A). A B
On the out breath, the wheel turns down (B). At
this point you are relatively relaxed, so the wheel
turns slowly. As you skate, your heart and respi-
ratory rates increase and the wheel turns faster FIGURE 5.5 Breathing
and faster. Still, on the in breath (inhale) the turns the wheel. The wheel
wheel turns up, and on the out breath (exhale) it turns up on the inhale (A)
E6413/Miller/Fig. 05.05/544506/HR/R3-kh-HR
turns down. Spend a minute or two experiencing and down on the exhale (B).
your breath as a wheel turning.
You are a power generator. It’s a physical reality that as you breathe and
turn the wheel, you generate power. As your heart beats and your lungs
expand and contract, you pump blood, oxygen, and energy through your
body. You generate power. For a moment, experience yourself turning the
wheel. Breathe in energy—feel the wheel turn up. Breathe out—feel the wheel
turn down. Feel the wheel turn up, and draw in energy and power. Feel the
wheel turn down, and send out the power. For more power, breathe a little
deeper and turn the wheel a little faster.
Turning the wheel is a force that you can use to pump yourself up and
direct your energy. It’s important to direct energy out to the hands (good
hands), to the feet (good wheels), and to the eyes (good eyes).
Winning hockey is about right feelings. It’s about breathing in power and
having good hands, good wheels, good eyes. It’s about feeling like a star.
For good hands, pump up and turn the wheel. Breathe in energy and send
it out into your hands. Imagine energy flowing right into the shaft and the
blade of your stick. Imagine that feeling of having good hands and great
stick control. Think, Good hands. Visualize yourself with great stick control.
For good wheels, turn the wheel again. Breathe in energy. This time, send
it down through your hips and legs into the soles of your feet—cats’ feet.
Think, Good wheels. Imagine skating well, feeling strong on your skates,
having good balance and jump—having good wheels. Imagine skating with
speed and power.
Finally, for good eyes, turn the wheel, draw in energy, and send it up to
your eyes. Think, Good eyes. Imagine that you can see clearly. You can see
the open man and the open space. You can anticipate the play and react
almost before things happen.
Now imagine being on the bench. Your shift is next. You want to be
charged and ready. You remember to breathe, turn the wheel, draw in energy,
and generate power. You send it into your hands and stick (good hands),
down into your legs and feet (good wheels), and up into your eyes (good
eyes). Imagine stepping onto the ice charged and focused. You’re the boss.
You control your feelings. If you notice that you are squeezing the stick or
feeling too tight, then use your breathing and energy flow to create smooth
feelings and be a star.
If you want energy to attack, turn the wheel. Whether you have been sitting
on the bench the entire period or have been double-shifting and need a lift,
breathe in energy, turn the wheel, and send power down to the drive train,
through the arms into the hands, and up into the eyes. Then think positive
and imagine yourself playing well.
Over the years, I have recommended this technique of turning the wheel
and sending out energy to hundreds of hockey players. Here’s how two NHL
veterans used the technique.
Jamie was an experienced NHL defenseman who, after nine seasons in
the league, had been relegated to a backup role. When I met him, he was
getting about five minutes of ice time a game and only one or two shifts a
period. He told me that even though he prepared himself well before the
game, his energy level would drop after sitting for 10, 12, or 15 minutes, and
it was hard for him to stay psyched and feel ready to go when called on. He
asked if I could suggest a technique to help him feel more ready for those
few minutes in each game when he would be asked to excel.
I showed Jamie how to use his breathing to turn the wheel and generate
power while on the bench and how to send energy into his hands, feet, and
eyes. I suggested that he do the exercise every five minutes, explaining that
once he felt energized (like a star), he should get his head into the game by
watching the defenseman playing his position and imagine that he was on
the ice, making all the right plays—playing the man, stepping up, making
the pass, jumping up into the rush, and taking the shot.
Stan was an NHL veteran and top-line forward who got a great deal of ice
time. After we had done some training, he confided being concerned that
when he came off the ice after a hard shift, he had trouble keeping his mind
on the game. I explained to him that it was quite normal for players coming
off the ice to find it hard to concentrate on the game until they had caught
their breath and regrouped.
This inability to concentrate is a good example of how feelings affect
thinking. Exhaustion or oxygen debt is disorganizing. After a full, hard shift
on the ice, a player needs to regroup for the next shift. The natural way to
do that is simply to catch your breath. To do so, tune in to your breathing
rhythm. Once you can breathe smoothly and easily again, you’ll be better
able to concentrate effectively and focus on externals such as the play on
the ice and getting your head back into the game. That whole refocusing
process can take just a minute.
58 Hockey Tough
Assess and Adjust

People are different. Some players need to calm down; others need to energize
or pump up. An important strategy for success in hockey is to assess your
game. Become aware of who you are and what you need to do to perform
your best. Find an approach to right feelings that is beneficial to you, and
discover when and how you can best implement it.
Try combining conscious breathing with power words as discussed in
chapter 3. The specific word you choose depends on who you are and what
you want. If you find yourself pushing too hard or playing too tight, take a
breath and think, Smooth. On the other hand, if you want to generate the
energy to forecheck more aggressively, win the boards, go hard to the net,
or come back and shut down your check, turn the wheel and think, Attack.
Thinking attack works whether you are on offense or defense. Off the ice,
if you want to generate power for a workout in the gym, you can also turn
the wheel and think, Attack.
Larry was very skeptical about breathing exercises. “I just don’t see how
taking a few breaths is going to help me play better hockey,” he told me.
Later he confided that he thought the whole sport psychology idea was
useless. Then one day he tried using conscious breathing for his workouts
in the gym. He suddenly realized how much more power he could generate
if he focused on his breathing. After that experience, it made sense to bring
that skill and power with him onto the ice. He started to use his breathing
and the thought of attacking in his battles along the boards and whenever
he drove to the net.
Hugo was a talented junior player and a professional prospect. Although
he was motivated to play well, he came to see me because, as he put it,
“I’m in a slump.” When I asked him what he meant, he replied, “Something
weird is happening to me. I don’t feel good on the ice, and I’m not scoring
any goals.” I asked him to be specific about what did not feel good on the
ice. He replied that normally he was a very good skater, but lately his legs
felt heavy and he was feeling slow. He also said he didn’t have good touch
around the net. To check for health issues, I asked Hugo how he felt away
from the ice. He said he felt fine. He was sleeping and eating normally. “It’s
just that I don’t feel as fast or as sharp,” he said, “and I’ve been missing the
chances I’ve been getting.”
“What does it feel like when you’re playing great?” I asked him.
Without hesitating, he replied, “I feel quick, confident, and sharp. And I
put the puck in the net.”
“Do you think that maybe you’re pressing or trying too hard?”
“Yeah, I probably am,” said Hugo. “I’ve got to get drafted this year.”
I asked him to tell me about a time when he was playing great hockey.
He thought for a moment, then answered, “Last year in the playoffs I scored
eight goals. And this year I played well at the start of the season.”
“Tell me again. What does it feel like when you’re playing well?”
“I told you,” he replied. “I feel fast and sharp and confident.”
It was time to pose an important question. “Instead of having to play great
and score goals to feel good, what if you were to create those good feelings
first. Do you think you would play better and score more?”
“Yeah, I probably would,” he said. “Yeah, sure.”
“Then why,” I asked, “do you create the other tense, slow feelings?”
“I’m not doing it on purpose,” Hugo protested.
“But you are doing it, Hugo. You’re the boss.” Then I asked, “If I were to
remind you how to feel good on the ice, would that help?”
“Sure it would,” he said, and he asked me to show him how to feel good.
Now that I had Hugo’s full attention, I explained to him how the mind
works, how tension can create negative feelings and negative thoughts, which
in turn create more negative feelings. And how tension makes people feel
slow, tight, and tired. That rang a bell for Hugo. “Yeah,” he said. “I’ve been
feeling really tired at the end of my shifts.”
Over the next two sessions, I showed him how to use conscious breathing
to create more ease and power and how to get that power flowing out to the
points of the star. I told him that whenever he felt tense or tired, he should
take a breath, turn the wheel, generate power, and send energy out to his
hands, feet, and eyes. I reminded him, “The game is hands, feet, eyes,”
Hugo followed my advice. He practiced conscious breathing daily on and
off the ice. He imagined himself smooth, light, and fast, making all his good
moves. Before long, Hugo was playing like Hugo again.
HOMEWORK
ASSIGNMENT 1: Breathing Recap
Work with your breathing. (Refer to Learning Conscious Breathing, The Five-
Pointed Star, and Releasing Tension.) Create a 5- to 10-minute conscious
breathing routine to use every day.
Sit or lie back, get into your breathing, and experience a smooth breathing
rhythm, one in which the waves flow in and the waves flow out. As you expe-
rience rhythm, emphasize the in breath and drawing in energy, then feel that
energy flowing out through the body like a five-pointed star.
ASSIGNMENT 2: Breathing, Affirmations, and Imagery

Combine conscious breathing with affirmations and imagery. After about five
minutes of relaxed breathing, spend a couple of minutes imagining yourself
on the ice, skating with smoothness, power, and ease. If you are a forward or
defenseman, imagine handling the puck well, making good passes, having
good touch and a hard, accurate shot. Imagine playing good defense, playing
the man, and finishing your checks.
Run through your affirmations. After each one, remember to take a breath
and visualize yourself as the player in your mental image.
60 Hockey Tough
ASSIGNMENT 3: Ice Application

On the ice, experience yourself breathing in energy. Feel energy flowing
through you. When you come off the ice at the end of a shift, pick up your
breathing for 6 to 10 breaths. Just watch the breath flow in and out to the hands,
the feet, and the eyes. Breathe and send energy out like a five-pointed star.
ASSIGNMENT 4: Breathe and Stretch

As you stretch before a game or practice, remember to release and breathe.
Combining breathing with stretching can give your muscles more oxygen,
more energy, and a better stretch.
CHAPTER
6
Changing Channels
It’s important to understand how to create a good feeling: to relax and breathe
and feel energy in the body. It’s also important to be able to change a tense,
anxious, negative or frustrating thought into a positive feeling. I frequently
speak to minor hockey associations and youth teams about playing hockey
tough. I stress the importance of positive thinking, high-performance imagery,
managing the emotions, and having a winning attitude. One question I’m
asked almost every time I speak to these groups is “What can I do when I’m
really upset or frustrated to get out of that negative feeling space?” This is
a good question and a genuine concern for the athletes, their coaches, and
their parents. Smashing the stick, swearing, and hanging one’s head does
nothing to move things forward. In fact, because we get more of what we
think about, negative reactions only highlight the negative. The question
really is: How can I quickly and effectively change my feelings? Is there a
mechanism for changing channels on my mental TV? The answer is, yes,
there is. It’s the release reflex, and it’s based on combining the conscious
breathing and tension release processes introduced in chapter 5. The release
reflex is remarkably simple.
The Release Reflex

Whenever you feel tension, anxiety, or frustration, release . . . breathe . . .
and refocus (figure 6.1).
Tension Release Breathe Refocus
FIGURE 6.1 The release reflex clears the mental TV of negativity.
E6413/Miller/Fig. 06.01/544507/HR/R3-kh-HR 61
62 Hockey Tough
I usually introduce the release reflex and the process of changing channels
after running through the conscious breathing process (rhythm, inspiration,
and direction).
The following six steps extend the tension release process introduced in
chapter 5 and relate it to changing channels on your mental TV.
1. To begin, again make tight fists and feel the tension between the fingers
and in the center of the hands. Turn the wrists inward and hold (four
seconds). Now release the tension and take a breath. That ability to
release tension and take a breath is key. Remember, it’s always release
and breathe.
2. Next, raise your shoulders up toward the ears. Feel the tension asso-
ciated with that, and notice how it cuts down breathing; hold it (four
seconds)…then release the tension and take a breath. Again, be aware
of that feeling of letting go. It’s always release and breathe.
3. Now raise the shoulders just one inch. The tensing is almost impercep-
tible to others, but you can feel it, and it cuts down breathing. Hold
it for four seconds…then release and breathe. Again, understand it’s
always release and breathe.
4. Now imagine someone directing a punch at your nose; you see it
coming and you duck. It’s a defensive reflex. It’s automatic. After you
duck take a breath.
5. Now imagine an opposing player coming right up to you, with his face
just six inches from your face. He is saying something threatening or
is challenging you. It’s a verbal assault (not a physical one). Again,
it triggers a defensive fight or flight reflex. Immediately you tense up.
The advisable reaction is to step back, release the tension, and take
a breath.
6. Now this is what we’ve been building up to. Whenever you experi-
ence a negative, frustrated, or anxious thought, it triggers the same
tensing reaction. The solution or response to that tensing reflex is to
release the tension, take a breath, and refocus on something positive.
What is important to understand is that for an instant that release and
breathe process will clear the screen on your mental TV and with it
the tension, negativity, and anxiety you are experiencing. Then, you
have to replace it with a positive thought (something like I can handle
this, Stay focused, Be the hunter, Move my feet) or visualize a positive
ABC image.
The release reflex is key to mental management. Again, it’s the way to
clear the screen on your mental TV. Release involves first being aware of
tension, anxiety, frustration, and negativity, then letting it go and breathing.
Remember, feelings affect thinking, and you’re the boss.
Changing Channels 63
Goalies from peewee to the NHL have frequently commented on their

internal battle of keeping the negative thoughts away. A common goalie
experience is having anxious, negative thoughts (e.g., Don’t let in another
one) and the anxious, tensing feelings that accompany letting in a soft goal.
Ron was a collegiate goalie in a top NCAA program. He described a sim-
ilar experience in an important game against the school’s rival. There were
pro scouts in the stands, and he let in a soft goal early in the first period.
Immediately he started thinking, Don’t let in another one. And with that,
he became tense and started moving back into the net. When he realized
what he was thinking and doing, he consciously raised his shoulders up an
inch, let them go, and took a breath. He cleared the screen on his mental TV
and repeated the mantra we had worked with: “Next shot . . . see it, stop
it.” His ability to change channels and refocus enabled him to get back to
performing like the goalie he was capable of being. It was that simple. And,
like all things, it took a considerable amount of practice for Ron to have that
control in a pressure situation.
Learning how to deal with intense pressure and using the release reflex
to change channels is by no means limited to goalies. Dave was an NHL
winger who hadn’t scored a point in a couple of weeks. When I asked him
how things were going, he blurted out that things were terrible. He told me
he couldn’t make a play, he was squeezing his stick, he was overthinking the
game, the coach was all over him, and he had lost confidence in his ability.
“I can’t seem to get it going, and I’m going to be sent down.” I suggested
that he do some breathing and calm down and get back to feeling more in
control. As he settled down I asked, “Dave, what has to change for you to
be at your best?” He thought for a moment, and it was interesting to watch
his body appear to grow a couple of inches as he changed his perspective
from dwelling on what was wrong to thinking of himself at his best. Then
he responded, “When I’m at my best I’m moving my feet, being aggressive
on the forecheck, circling the net, stick on the ice. I’m wanting the puck, I’m
expecting it. And when it’s on my stick it’s a quick release up and in to score.”
Then he laughed and said, “I haven’t been thinking like that in a while.”
I reminded him that he was the boss. We went over the release reflex and
how to change channels. I explained he needed to be aggressive with his
mind in order to be at his best. I said, “What you just described sounded
like you on the prowl, like a hungry tiger, hunting. The next time you have
a negative thought or an anxious feeling about your game, I want you to
release it and take a breath and start hunting.”
Dennis Seidenberg, a veteran NHL defenseman with the Boston Bruins,
developed his own way of releasing the negative and changing channels.
When I asked Dennis how he reset after a bad play, he said, “I usually go
back to the bench. I analyze it for a second and hit the reset button.” And
what’s a good way to hit that reset button? “Have a rubber band around
64 Hockey Tough
your wrist and snap it and start anew. Have a new mind-set and forget about
what just happened and be positive.” If Dennis simply added the suggestion
to “take a breath” after snapping the rubber band on his wrist, I’d say his
solution was perfect.
Moe was a scorer with a temper who found himself getting into foolish
fights that took him off the ice. He was a high-intensity player with a low
flash point. When he made a mistake or if someone hit him, he would
get frustrated and angry and would overreact. The result was that he took
thoughtless, selfish penalties that didn’t serve him or his team. Helping him
to be calm wasn’t simply a matter of explaining to him that a thoughtless
reaction was selfish. To be able to manage his temper (and his intensity), Moe
had to actually learn how to take a breath and think smooth. Affirmations
such as “I’m a scorer, not a scrapper” were also helpful. The key for Moe
was learning to change channels to release the tension . . . take a breath . .
. and think of making a good play.
Learning to change channels and transform anxiety and tension into ease
and action combines good focus and good feeling. It’s a valuable tool to being
in control and excelling in the intensity, speed, and physicality of hockey. And
it takes practice to be able to implement it in the moment and in the battle.
Changing Channels or Parking It =

Being in Control
Some sport psychologists have used the concept park it to describe the expe-
rience of tuning out distracting, negative, or irrelevant thoughts and staying
tuned in to what’s appropriate. If a thought comes to mind that’s not going
to help you perform or can interfere with your on-ice performance, change
the channel and park it.
For example, if you have had a bad shift, let it go and focus on being effec-
tive the next time out. Or if an opposition player taunts you, slashes you, or
attempts to provoke or distract you in a close game, instead of retaliating,
being penalized, and hurting your team, park that thought and possibly file
it for later. If it’s something that can’t be forgotten, then at another time,
when it won’t hurt your team, even the score. If you are having distracting
or disturbing thoughts relating to off-ice issues and it’s time to prepare for
the game, park those thoughts for the time being and deal with them later.
Paul Kariya was an intensely focused hockey tough competitor who knew
his role and what it takes to be successful. He was a point-a-game scorer in
his 15 years in the NHL. Before his retirement, I asked Paul how he dealt
with the high sticks, late hits, clutch and grabs, and other frustrations in the
game. He replied, “Getting angry doesn’t accomplish anything. It doesn’t help
me score.” Paul explained: “When I was in the Canadian national program,
a sport psychologist introduced the idea of parking it, and it’s something I
still use today. I’m an offensive player. My job is to play offense. It’s not to
retaliate. If someone chops or slashes me, I park it and refocus. The ultimate
get-even is to put the puck in their net.”
Cassie Campbell twice captained Team Canada to Olympic gold and then
became a broadcaster for the NHL. I asked Cassie, an experienced player
and someone who observes the game at the highest level, what she thought
was the most important mental quality for a player to acquire. “I think it’s
the ability to park it. Not to let any of the many possible distractions affect
your performance. That ability enables a player to stay focused and follow
through on what is asked of him or her.”
Parking requires both perspective and emotional control, qualities of mental
toughness. Your ability to tune out a thought, change channels, and park
it is a combination of your motivation and your ability to release, breathe,
and refocus.
Ville Peltonen was an iconic Finnish hockey player who played in the
NHL, in the KHL, and in the top leagues in Switzerland and Finland for a
remarkable 23 seasons. I asked Ville, a four-time Olympian and frequent team
captain, about the importance of having emotional control and the ability
to use breathing, change channels, and not play too tight or too tense. “It is
important to learn how to relax before you mentally prepare and get charged
up for a big game. To do that you need those personal mental tools, and you
need to have practiced them so that you know how to use them. I believe it
is a skill just like skating or shooting. Except it is a skill that makes all the
other skills even more efficient.”
One of my favorite examples of mental discipline, and something I’m fond
of telling young hockey players, is this: “When I walk through my neigh-
borhood and my neighbor’s dog barks, I don’t bark back.” I have said this
dozens of times. Usually, most players smile and nod. They can appreciate
that it’s ridiculous to bark back at a barking dog.
On the ice, however, when someone on the other team barks at them, many
players lose focus and almost reflexively bark back. My advice is don’t go
there. Ignore it. Park it. If you do notice the provocation, use it or it’ll use you.
How can you use it? As always, change channels, take a breath, release
(anger, tension, fear, or whatever), and focus instead on the positive, on
what you want to do on the ice (your ABCs). Mental toughness is about
maintaining that positive focus, no matter what.
Marg was a talented young center, a smart player who skated well and had
good hands and a good shot. However, like many hockey players, she would
think too much and about too many things when she was under pressure.
Often her thinking was negative, focusing on things she did wrong. This
focus caused her to become tense, slowed her reactions, and reduced her
touch. The more Marg struggled, the more she worried and the more tense
she became. She worried that she wasn’t scoring, that if she didn’t produce
she would get less ice time. The more Marg worried, the less productive she
became and the less ice time she saw. It was a vicious cycle.
66 Hockey Tough
The first step in helping Marg turn her game around was to teach her to
release and breathe, to change channels, and to park the nonsense. Because
Marg tended to worry, I showed her how to use that worry as a reminder to
take a breath and focus on positive feelings and positive plays. Gradually,
Marg became better able to change her feelings and manage her mind. As
she did, her performance improved dramatically.
Playing hockey tough is playing hockey smart. I have seen players do
things, thinking they were being hockey tough and making a statement for
the team or for pride, when in reality what they were doing was neither
hockey tough nor hockey smart. A key to playing tough and smart is having
focus and discipline. And emotional control and discipline go hand in hand.
Mark was a hard-working junior defenseman. Although he wasn’t big,
he was a fearless, physical player who would stand up to anyone to protect
his teammates. The problem was that Mark didn’t control his temper. In the
second period of a close game, with his team leading 1-0, Mark was speared.
He retaliated and was given a two-minute penalty. Not surprisingly, he was
upset. Thirty seconds after Mark went to the penalty box, the other team
scored a power-play goal. As Mark left the penalty box (still steaming), one
of the opposing players skated by and said something to the effect that Mark
was a dummy who’d just cost his team a goal. Mark snapped. He jumped
the opponent and started throwing punches. When the smoke cleared, Mark
was back in the penalty box all by himself with a two-minute penalty for
instigating and a five-minute penalty for fighting. The complexion of the
game shifted. Hockey tough means not allowing your emotions (right brain)
to override your focus (left brain).
Being hockey tough means maintaining a team focus and discipline and
doing what serves the team on and off the ice. Real toughness is not respond-
ing to every barking dog. It’s having a clear focus and acting with purpose
and intelligence. It’s being in control in the face of challenge and adversity.
When confronted with negativity, frustration, or anger, remember to
release, breathe, and refocus.
Change channels. Park it. Play hockey tough, and focus on hunting well.
HOMEWORK
ASSIGNMENT: Practice Changing Channels
Think of a challenging situation, something that causes you to tense up and
think a negative, anxious thought. It could be making a bad pass, letting in
a soft goal, or being challenged by a player on the other team. These things
happen. Imagine the tensing feeling and the anxious or negative thought
that goes with it.
Now, release the tension, take a breath (change channels), and refocus on
something positive. If it was a bad pass, think of making a crisp tape-to-tape
pass. If it was letting in a soft goal, think Next shot and think of being square
to the shooter and ready to make a save. If it was being challenged by an
opponent, draw energy to you and feel powerful and in control.
Every day for a week, think of a challenging situation, change channels,
and see yourself handling it well.
CHAPTER
7
Commitment
Right attitude is a way of thinking that predisposes you to being more suc-
cessful. With a right attitude, almost anything is possible. Being hockey tough
means having the right attitude. Attitude is a matter of choice . . . and you
are the chooser.
Nothing represents attitude more favorably than being someone of char-
acter. The Detroit Red Wings have been one of the most consistent teams in
the NHL over the last 20 years. In the 19 years that Ken Holland has been
the Wings’ general manager they have made the playoffs each year, won 10
division titles, and won the Stanley Cup three times. I asked Ken what he
looks for in building a winning organization. His response was: “Character.
In hockey and in life character is number one. It’s character that enables us
to fulfill our potential.” Ken went on to say that character is the ability to
compete and persevere. He also noted that character attracts and character
leads. I agree. People want to work with and play with people who bring
their heart to the challenge. I like to say that people love to play with a
lover: someone who is committed, who embraces the game completely, and
someone they can count on.
In my book Why Teams Win1 I describe nine keys to team success. Com-
mitment is the key that more than any other nurtures individual and team
success.
Success begins with motivation. Motivation moves us to action. It’s about
desire, goals, and commitment. As I said at the outset of this book, goals
work. Setting goals clarifies direction and increases success. As Barry Trotz
said in chapter 2, it’s “putting everything in priority and purpose.” But set-
ting goals and repeating your goal statements aren’t enough; you have to
do the work. Some players set excellent goals for themselves but are simply
not willing to follow through with the day-to-day action necessary to make
their goals a reality. Commitment is the willingness to pay the price and do
what’s necessary to get the result you want.
69
70 Hockey Tough
“It’s the attitude of the players not their skills that is the biggest
factor determining whether you win or lose.”
Harry Sinden, longtime general manager, coach, and
president of the Boston Bruins2
Your commitment is a reflection of your motivation. If your goal is to get

to the top of the mountain, the way up is one step at a time, rain or shine.
Taking the time, spending the energy, and making it happen are what commit-
ment is all about. In hockey, one step at a time means doing the day-to-day
physical and mental training needed to build up the fitness base, skill sets,
productive focus, emotional control, and positive attitude required to excel.
It’s making yourself more response-able and hockey tough.
Coach and Player Commentary

on Commitment
Consistent hard work is an expression of commitment, and it’s essential to
success. At a Detroit Red Wings development camp, Red Wings coach Jeff
Blashill said, “I’m a huge, huge believer that greatness is a daily choice.
Every single day you wake up and either take a couple steps towards being
great, or you take a couple steps away from being great. Every single day. . . .
If you think you’re entitled to something, you’re in the wrong business.”3
Commitment is the willingness to put in the necessary time and effort to
excel. Willingness means making a choice. I talked with Bruce Boudreau
about commitment. Bruce has been in professional hockey for more than
40 years, the last 10 as a head coach in the NHL. He said, “Dedication to
your craft is really important: sacrificing yourself. When I say sacrificing I
mean, people talked to me when I was younger saying, you missed a school
dance on a Friday night, or you didn’t go to Florida with us. It’s because
you know you have to give up something to get something that you really
want. My hockey was Friday nights and Saturday nights, and during March
break I didn’t miss not going to Florida because I was sacrificing for some-
thing I wanted to do. It’s the same thing in the summer time. You have got
to get a personal trainer and do the right things to be at your optimum best.
It you want to be a hockey player, don’t leave anything to chance. In other
words, you want to eat right; you want to be in the best physical condition.
Look at track athletes and everything that they do and sacrifice just to get
hundredths of a second faster. Hockey players are in a similar situation. If
you can get half a stride quicker by working with a guy that’s going to help
you, you have to make that sacrifice. These are all things you have to do if
your ultimate goal is to be in the NHL or be a professional hockey player.”
Gord “Red” Berenson’s remarkable hockey career has been the embodiment
of commitment. Red played 17 seasons in the NHL, was an NHL all-star and
Commitment 71
team captain, and led his team to multiple Stanley Cup finals. Thereafter he
spent 7 years coaching in the NHL and won coach of the year honors before
becoming head coach at the University of Michigan, where he has been for
more than 30 years, leading the Wolverines to 11 Frozen Four finishes. I asked
Coach Berenson about commitment and what he would tell a player who
aspires to play at the highest level. “Well, I would tell him he has to work
at getting better. Whether it’s your work ethic, skating, shooting, puckhan-
dling, or backchecking, if you’re not outworking 90 percent of the players
at your age level, you’re probably not going to get there. Then, you’ve got
to work to become a student of the game, a smart player and not just a big
shooter or a fast skater. And play for the team. Be a team player. Be in the
right position. So watch players; learn how they do things. You are always
trying to get better.”
The commitment to continuous improvement drives the great players as
well as those trying to make it. Marian Jelinek is a highly respected Czech
hockey coach and psychologist, who among other things, is known for his
long collaboration with Jaromir Jagr. I asked Marian if there is anything about
Jagr’s mental approach to the game that made him the exceptional player and
scorer he became. “Over the years I’ve had the opportunity to consult with
some of the best athletes in several sports, including Jaromir Jagr. The one
thing common to all of them is an extremely strong emotional connection,
a heart connection, a passion for their sport and the process of mastery.”
Marian added: “There’s also an ego connection that expresses itself as an
intense commitment to be the best, to play in the best league, and to win.”
Like many top athletes, Jagr is committed to being the best he can be.
Marian related that “at the age of 28 after scoring more than 400 goals in
the NHL, Jagr wanted to learn a slapshot.” Up until that point, 99 percent
of the goals he scored were with a wrist shot. “To create the new response
patterns we used three visualization techniques. First, Jaromir visualized
another player, who mastered the skill he wanted to learn, performing the
slapshot. It was important that we chose a player he respected. Second, on
an imaginary screen [on his mental TV] Jaromir imagined himself performing
the slapshot perfectly. And then third, Jaromir ‘stepped into his body.’ He
looked down and saw his hands in his gloves holding his hockey stick. He
became himself, not in imagination but for ‘real,’ performing the skill on the
ice perfectly. Then he did a lot of repetitions until he completely mastered
the technique. Since then, Jagr has gone on to score another 400 goals.”
The following statement by Forrest Gregg, an NFL Hall of Fame player and
coach, really sums it up. “To be a winner one must be totally committed. . . .
Total commitment means being willing to do whatever is necessary to become
successful. One must be willing to work hard, to push themselves physically
until it hurts. . . . To be a winner one must be willing to make sacrifices
. . . . If you want to be a winner, you will give up anything that does not help
you become better at your sport. All athletes are not endowed with the same
72 Hockey Tough
Francois Lacasse/NHLI via Getty Images

Brendan Gallagher is a smart, tough forward with the Montreal
Canadiens who consistently models commitment and a team-first
attitude.
physical abilities. One can, and many before you have, overcome a lack of
ability with extra effort. These people are totally committed.”4
Brendan Gallagher is a smart, gritty NHL player who models commitment.
Brendan said, “To get to the level I’m at without a high level of commitment
would have been impossible. I know for me to make the NHL I had to out-
work my competition and do all the little things you can do to give me an
extra edge, whether that be a proper diet or doing extra reps in the gym. To
do those things over and over and over again can be tough, mentally tough,
and without that level of commitment to my goals I never would have been
able to reach them.”
Use It!
Commitment is a major key to both individual and team success. Individ-
ually, if your goal is to be the best you can be, then it’s important to learn
how to use the situation, challenge, or obstacle confronting you. If you have
a good shift, use it to reaffirm your ability. If you have a poor shift, use it to
refocus on the positive.
Commitment 73
The process of using it is pretty straightforward. It involves changing chan-

nels (as described in chapter 6), clearing the screen on your mental TV, and
refocusing on the positive. When people perceive a challenging stimulus, their
initial response is often an automatic tensing. Using it is about activating the
release reflex: releasing tension, negativity, or anxiety; breathing in energy
and power; and refocusing on the positive—on what you want to do on the
ice; on your ABCs; on being a star, a scorer, a winner, or a tiger.
One of my clients had been centering a line that had scored almost a hun-
dred goals during the NHL season. Just before the playoffs, he was switched
to a line with two hard-working checkers as his wingers. At first, he was
upset with the line change. He saw himself as a scorer and setup man, and
he wondered, How can I play with these guys? Obviously, he had no control
over the line change. What he could control was his reaction to it. I asked
him, “How can you use it?” When he didn’t respond, I said, “You’ve been
seen as a one-dimensional player, an offensive guy. Here’s an opportunity
to develop your complete game. This new line can become an excellent
checking line, and when life gives you lemons, it’s best to make lemonade.”
He accepted the challenge, changed his focus, and used it to become a more
complete player. All the way to the Stanley Cup finals, he played winning
hockey, and the line he centered was acknowledged as one of the team’s
best lines throughout the playoffs.
Winners are not free from disappointment, fear, and negativity. Like
everyone else, they experience uncertainty and doubt. It’s just that they don’t
dwell on it. Instead, they use it to refocus and stay on the power channel.
Winners use everything.
On a visit to Sault Ste. Marie, Ontario, I met with Harry Wolfe. Harry was
the voice of the Ontario Hockey League’s Soo Greyhounds for four decades.
He pointed out two NHL prospects playing with the Greyhounds, explaining
that both had been at NHL training camps and both had been sent back to
the junior team. There was a huge difference between the two, however.
One of the players was sulking about the decision to return him to his
junior team. He thought he shouldn’t have been sent down, that they hadn’t
given him a fair chance. Since returning to his junior team, he had been
negative, full of complaints, and playing poorly.
The other player had a completely different spin on his experience at the
NHL camp. He said, “What I realized is that I can play up there. I’m good
enough. It was great, and I’m going back.” Since being sent back to junior,
he was clearly committed, working hard, and playing very well. Which
of the two players do you think made it back? The second player used his
experience. The first one let it use him. Remember, attitude is a matter of
choice, and winners use everything.
I’ve spoken with many parents about their sons’ and daughters’ develop-
ment as hockey players. One dad gave his 16-year-old son, an NHL prospect,
74 Hockey Tough
some sound advice when the young man left home to play in the Western
Hockey League. He told his son that most of the players on the team were not
going to go any further than junior hockey. He said, “I know you’ll want to
fit in, but don’t just be one of the guys. If you’re motivated and committed
to going beyond that level, involve yourself and emulate the work habits of
the players on your team who are winners, who share a motivation and com-
mitment to develop their abilities, to go further and be the best they can be.”
That’s good advice. Scotty Bowman said the same thing when I asked
him about commitment and developing potential: “If you want to improve
at something, anything, get involved with people or players who are better
than you. Then you’ll get better.”
Being hockey tough means learning how to use it. Whether you are a
player or a coach, set a standard of commitment for yourself and model it
for your teammates or colleagues. Become more aware of what’s happening
around you, and whatever presents itself, choose to use it.
Here are some suggestions about how to “use it” in each of the following
situations.
•• When you’ve had a good shift: Take a breath, acknowledge yourself,
think, That’s who I am or The tiger’s hunting. Take another breath (or
two), and get ready to hunt again.
•• When you’ve had a poor shift: Take a breath, think, That’s not me, see
yourself making the play. Take a breath, and get ready to hunt again.
•• When an opponent is chirping at you: Take a breath, keep hunting,
move your feet, win pucks, move pucks.
•• When you’re being hooked or held: Keep your feet moving, win pucks,
move pucks.
•• When the referee misses a call: Take a breath, keep hunting, move
your feet, win pucks, move pucks.
•• When your team scores: Take a breath, keep hunting, move your feet,
win pucks, move pucks. When your team scores, your next shift should
be one of your best.
•• When you’re scored on: Take a breath, keep hunting, move your feet,
win pucks, move pucks. When you’ve been scored on, your next shift
should be one of your best.
•• When the coaches are criticizing you: Take a breath, hear what is
being said, acknowledge you are a good player, work hard in practice
on things to make you better.
•• When you are a healthy scratch: Take a breath, acknowledge you are
a good player, work hard in practice on things to make you better.
On the subject of being scratched, veteran NHL head coach Bob Hartley is
quoted as saying: “Don’t get mad if you get scratched. Make sure you’re mad
Commitment 75
when you play. . . . If you play this game being on your toes, being aggressive,
being mad, chances are you’ll stay in the lineup. Don’t wait until we scratch
you to suddenly be mad at the coach. I’m the wrong guy to get mad at.”5
Be Committed to Positive Thinking

Here’s an unusual way of dealing with a challenging coaching situation.
Markus, an NHL all-star, told me a wonderful story of something that hap-
pened to him early in his career, before he achieved superstar status. He was
playing for a coach who showed very little faith in his ability, who didn’t play
him much, and who treated him poorly. “The coach upset me so much that
I couldn’t even look at his face in the dressing room. Whenever he walked
into the room, I had to look away.” As Markus worked hard in the off-season
preparing for training camp, he wondered and worried about how he was
going to deal with this unsupportive coach whom he perceived to be a huge
negative obstacle in his hockey career.
Markus is a religious person with a strong faith. While participating in a
Christian children’s hockey camp during the summer, he was asked about his
relationship with his coach. Markus couldn’t lie. “I mentioned that this was
one area of my game where I had a problem. Then I went on to talk about
other things. Afterward one of the parents came over and spoke to me. She
said, ‘I really don’t know you, but you seem to have a real problem with your
coach. My suggestion is that you pray for him. It can change everything.’”
Markus said, “I remember thinking, the way that coach treated me and
with my bad feelings for him, it would be very difficult for me to pray for
him.” Markus was desperate for things to change, however, so he followed
the hockey mom’s advice and began to pray for the coach. He said he prayed
for the coach every day.
“It was interesting. After a little while, my feelings for the coach began
to change. By the next season, the frustration and anger I had with the man
had disappeared. At the start of the season, the coach didn’t play me very
much. He sat me for half the team’s exhibition games. But it didn’t bother
me. I felt fine.” Whenever he had a chance, Markus played well. Eventually,
he was rewarded with more ice time. Feeling relaxed and positive, he played
better and better. Because of injuries to other players, Markus was moved to
the first line and went on to have a career year. The following year he was
an NHL scoring leader and was acknowledged as one of the best players in
the game.
The key for Markus was taking responsibility for his situation and changing
his thinking and feelings from anger, frustration, and negativity to tolerance
and positivity. Reflecting on the experience, he said, “You can’t play well
when you’re uptight, frustrated, and negative. You’ve got to find a way to
focus on the positive. Prayer made the difference for me.”
76 Hockey Tough
Not many hockey players or coaches would be willing to pray for those who
upset them and treat them poorly. A more common response is frustration and
anger, which simply perpetuates the existing feelings of dis-ease. However, I
think it is interesting to note that on a psychological level, prayer works in a
similar way to right thinking and visualization. It’s putting a positive image
on your mental TV of an outcome you hope to see realized.
Markus’ story highlights several of the keys to a winning mind, which
I outlined earlier. First, the mind is like a TV. If you don’t like what you
think or feel, it’s up to you to change the channel. You are response-able for
changing what’s happening to you.
Second, you get more of what you think about. Focus on how bad some-
thing or someone is, and things are likely to get worse. Find a way to focus
on something positive and empowering, and things are more likely to move
in a positive direction. Third, your feelings affect your thinking. Tense, angry,
frustrated feelings usually lead to negative thinking, poor performance, and
more negative feelings. Finally, attitude is a matter of choice. If you are
confronted by a challenging, difficult situation, you always have a choice:
Either you use it, or it’ll use you.
Markus chose to take responsibility, change his focus and his feelings, and
use what was a very difficult situation for him. It paid off. It usually does.
Be Committed to the Team Game

Hockey is a team game, and commitment is vital to team success. In team
terms, commitment means two things. First, it’s a willingness to do whatever
it takes in terms of effort, determination, skill, discipline, self-sacrifice, and
perseverance to achieve the team’s goal.
Second, the we has to be bigger than the me. Team commitment involves
surrendering your ego for the good of the team. Steve Yzerman’s leadership
philosophy summarizes it very well: “I always try to do what’s best for the
team.” When 24 players think like that, it is a powerful positive force.
A graphic description of team commitment was Wayne Gretzky’s observa-
tion of the New York Islanders immediately after they defeated his Edmonton
Oilers to win the Stanley cup. “We were all defeated and down. We walked
by the Islanders’ dressing room. They were celebrating and their guys had
ice packs on their shoulders, their jaws, and their knees. A lot of them would
have to have operations. We realized then what they had done to win. We
said to each other, ‘Hey now we know what it takes. You gotta put yourself in
front of slap shots, take a punch in the face, you gotta sacrifice—that’s what
winning is.”6 No more lessons were necessary. After that demonstration of
commitment, the Edmonton Oilers went on to win an impressive five Stanley
Cups in the next seven years.
Commitment 77
I frequently speak to management and coaching groups and sport teams

on winning, teamwork, and leadership. I routinely ask the groups to rank
five key qualities in terms of their relationship to team success. The five
qualities are talent, leadership, strategy, commitment, and chemistry. Over
the years almost every group has rated commitment as the most important
of the five qualities mentioned for team success.
Of course buying into leadership and the system is important in com-
mitment. At a Chicago airport, I ran into Kevin Constantine, a veteran NHL
and WHL head coach. While waiting for our respective flights, I asked him
his opinion as to why teams are successful. Kevin, who has a reputation as
being very thorough and systems oriented, said, “Look back at the teams
that have been successful in winning the Stanley Cup over the past decade.”
He listed half a dozen. “They all used different systems. Clearly it’s not the
system per se that’s important. Rather, it’s the players’ willingness to buy
into the system and their ability to execute it that’s important.” A challenge
for leadership on any team is to get team members to buy in.
Two additional qualities and expressions of commitment are perseverance
and discipline.
Perseverance
Perseverance is the quality of a winner. Calvin Coolidge said, “Nothing in
this world can take the place of persistence. Talent will not; nothing is more
common than unsuccessful men with talent. Genius will not; unrewarded
genius is almost a proverb. Education will not; the world is full of educated
derelicts. Persistence and determination are omnipotent. The slogan ‘press
on’ has solved and always will solve the problems of the human race.”7
There are many excellent examples in sport of athletes who were told they
did not have “the right stuff,” or individuals who overcame serious illness
and injury, and, despite the odds, persisted and ultimately achieved at the
highest level.
I learned the benefits of persistence early in my career. I recall telephon-
ing the head coach of one NHL team and leaving several messages with his
secretary. When he didn’t return my call, I phoned again, again, again, and
again. I must have called and left seven or eight messages but still, there was
no return call. Finally, on my eighth or ninth call he picked up the phone.
When I said, “It’s Dr. Saul Miller speaking,” his response was a somewhat
sarcastic, “Well, you certainly are persistent.”
To which I replied, “Persistence is the quality of a winner,” and added,
“You expect your players to persist in the game, don’t you?”
His mood shifted. He laughed and said, “Yes, I do,” and then, “What
can I do for you?” I replied that I wanted an opportunity to meet with him
to explain what I could do to help the team be more successful. Somewhat
78 Hockey Tough
unenthusiastically he agreed to an appointment. We met in his office several

days later. Shortly thereafter, he referred several players to me. When I began
work with the team, it was midseason and they had won only 2 of their
previous 21 games. The team’s performance picked up, and they made it into
the playoffs, kept winning, and went all the way to the Stanley Cup finals.
What I find especially interesting about the story was how my comment
“persistence is the quality of a winner” appeared to open a door to our meet-
ing. It changed his thinking from This guy is a nuisance to This person is
determined. My perseverance came from a sincere belief that I had something
useful to contribute and my commitment to make a positive difference. The
coach sensed my determination, and an opportunity was presented.
Winning players and winning teams are positive. They believe in them-
selves. They believe in the goal they are working toward and in their process
that will get them there. That belief stimulates them to act and persevere.
Discipline
Discipline is another characteristic of commitment and winning. Legendary
basketball coach Bobby Knight sees discipline and commitment as one. “It
has always been my thought that the most important single ingredient in
success in athletics or life is discipline. I have many times felt that this word
is the most ill-defined in our language. My definition of the word is: Do what
has to be done. When it has to be done. As well as it can be done. And, do
it that way all the time.”8
Winning is about a sustained focus. To achieve success, the members of
a team have to maintain a focus on what is relevant and tune out all those
stimuli (however appealing and alluring) that could be seen as distracting or
irrelevant. To succeed they have to maintain a mind-set for instruction and
execution. That is, they have to execute discipline.
Lastly, even though you may be team focused and trying to avoid has-
sles, it’s not always easy to get along with all teammates and coaches. Take
Karen, for example, a dedicated 16-year-old player. We had been discussing
her goals and her commitment when she complained about a self-centered
teammate who was making her life miserable. “She really bugs me,” Karen
said. “She’s selfish. All she thinks about is herself, on and off the ice. I know
I have to get along with her. Do you have any suggestions?”
I suggested to Karen that this player was giving her a refocusing opportu-
nity, and if she was really committed to being the best, she could and should
use the situation rather than allow it to use her.
“How do I do that?” she asked.
“First, I would try talking to her,” I replied.
“Impossible,” she said. “I’ve tried half a dozen times. She’s a jerk.”
Commitment 79
“Then I suggest that every time you notice her behaving like a jerk, use it.
Take a breath and clear your stress off the screen. Instead of getting upset,
see yourself making a pass, putting the puck in the net, or checking your
opponent out of the play. Remind yourself, ‘I’m focused and nothing can
get me off track.’ If she bugs you 10 times during a practice, that’s an op-
portunity to do 10 positive reps (e.g., 10 passes, 10 goals) of yourself play-
ing well.” Adapting something Friedrich Nietzsche, the great philosopher,
is alleged to have said, I told Karen, “If it doesn’t kill you, use it to make
you stronger.”
Define Your Commitment

Review your hockey goals. What are your long- and short-term goals, both
for you individually and for your team? What’s your commitment? What
price are you willing to pay to achieve your goals? Now choose one thing
about your game that has been using you and getting you down, and think
of how you can use it to be a more effective player.
HOMEWORK
ASSIGNMENT: Explore Commitment
Set some goals. Set goals for the month, the week, the next game, and the
next practice. A goal without a plan is a wish. For each goal, outline a plan
of attack that will help you make the goal a reality.
My goal for the month is:
My plan is:
My goal for this week is:
My plan is:
80 Hockey Tough
My goal for the next game is:
My plan is:
My goal for the next practice is:
My plan is:
See yourself working toward your goals and coping with any possible
obstacles. One of the keys to commitment is learning how to use adversity
to make you stronger.
CHAPTER
8
Confidence
Confidence is another key to a winning attitude, and it’s a significant factor
in how a player performs. Confidence has to do with how we see ourselves.
A person who is confident believes he can do the job. That belief makes it
more likely the job will get done. Two important questions for most athletes
are “How do I increase my confidence?” and “How do I transform doubt and
negativity into a more positive, confident sense of being a winner?”
The two most basic ways to build confidence are through success and
preparation.
Success
Late one evening I got a phone call from an NHL coach who was aboard
the team plane heading home after a disappointing loss. The team had been
losing consistently, and this particular defeat was just too much. The coach
wanted me to speak to his players the next day about confidence.
When I entered the room, the players were all assembled. After being
introduced, I began by asking the group, “What builds confidence?” The
room was silent. Finally, Mark Messier, the captain, replied, “Winning . . .
success.”
Of course, Mark was right. Success in the form of winning and scoring
builds confidence. And success leads to more success. However, confidence
is fragile. If you are a scorer and you haven’t been scoring, anxiety and self-
doubt can creep into your thinking. Scoring erases the self-doubt. If a team
has been losing repeatedly and blowing leads, thinking can become negative
along with the anticipation of failure—Oh, no, it’s happening again or There’s
no way—and confidence disappears. After a win or two, players begin to
think more positively and more confidently.
Martin, a veteran NHL winger, said, “When you are not scoring, your
confidence seems to get lower and lower, game after game. It’s always in
the back of your mind. You try not to think about it, but it’s there. And you
squeeze the stick a little harder. It’s like a snowball effect. Even though you
don’t want to think about it, it’s just there.”
81
82 Hockey Tough
Shelly Castellano IconSMI

Hall-of-fame center Mark Messier, former NHL all-star and team captain, knows the keys to
confidence and leadership.
Markus Naslund, a former NHL all-star winger and captain of the Van-
couver Canucks, made another interesting comment about scoring and
confidence. “When I am playing well and scoring goals, I look forward to
every shift. I think positive. I think and feel like I can score every time I
get on the ice. When I haven’t scored in several games, I notice that I start
thinking more negatively. Thoughts like How long will this scoring drought
last? start creeping into my mind.” These thoughts vanish quickly after he
scores a goal or two.
The experience Markus describes is common. After performing well, people
feel more confident, and that has a positive influence on their play. The trick
is to learn to create those confident feelings before the result to increase the
probability of the result happening.
John was a scorer. He had been a scorer and an all-star in junior hockey
and had led his team to a national championship. That success carried over
when he began his pro career. But one day John telephoned and said, “I’m
in a slump. Since the All-Star Game [two weeks before], I haven’t been able
to score and my confidence is gone.” He asked me if I could help him regain
his confidence and his scoring touch.
I listened to him, took a breath, and replied, “John, you’re a scorer. Scorers
sometimes have periods when they score less. If you’re worried about it, I’ll
recommend a few things you can do to start scoring again. The first thing is
to remember to relax and breathe.”
Confidence 83
“I’m doing that,” he replied. “I do it in the afternoon before a game. And

I focus on my breathing when I’m waiting to go on the ice, just before the
start of each period.”
“Good,” I replied. “The second thing is mental rehearsal.” As I’ve said
repeatedly, it’s helpful to visualize those things that come to mind when
you think, When I play my best I . . . “Imagine scoring goals like you can, in
every possible way. Imagine working hard, going hard to the net, and scor-
ing. Imagine yourself one-timing a pass and scoring. Imagine scoring from
the slot. Imagine jumping on a rebound and popping it in. Imagine scoring
on a good shot. Imagine scoring top corner, bottom corner, and five-hole.
Imagine deflecting a shot into the goal. Imagine someone banking one in
off your back or your butt into the net. Imagine yourself scoring goals and
having fun. I want you to score 50 imaginary goals twice a day. Do you know
what I mean?”
John said he knew what I meant and that he would do some positive
imagery. “Remember,” I added, “every time you have a negative or worrisome
thought, take a breath and imagine scoring a goal.”
The third thing I told John to do to sharpen his goal-scoring reflex was to
practice. “Practice moving the puck with your linemates. Practice your shot.
Practice one-timing a pass. Practice tip-ins. Practice does make perfect,” I
reminded him.
“The fourth thing to remember, John—and it’s important to know this in
your bones and to say it to yourself again and again—is that you are a good
hockey player. You are good at generating chances and putting the puck in
the net. You are a scorer. That’s who you are. You love to play hockey. You
love to work hard. You love to score goals. Follow this advice, John, and the
goals will happen.” When I spoke to him a week later, the drought was over
and he was scoring again.
Preparation
The number one answer to the question of what builds confidence is suc-
cess. Success, winning, scoring, and shutting down the opposition all lead
to confidence. But what if you haven’t had success lately or at this level?
What can you do to grow your confidence when you haven’t been winning
or scoring? The answer lies in preparation.
If you look up from the valley at a high mountain peak, the task of climbing
the mountain may seem overwhelming. You may lack the confidence and
belief that you can do it. However, the task becomes less daunting if you
break down the climb into steps and stages, with many steps constituting a
stage. If you know from your training that you can take these steps and com-
plete each stage, your confidence that you can complete the climb will grow.
In climbing your hockey mountain, visualize yourself taking the steps
necessary to build your strength, skills, fitness, and ability to read the game.
84 Hockey Tough
Approach your development in steps and stages. Break down the challenge
into manageable steps and do what’s necessary.
Regaining confidence and returning to top form after an injury requires
the same approach. Set your goal and some attainable intermediate goals.
See yourself doing the basics and performing well at each stage. As you do,
your belief in your ability will grow. You’ll know that you can do it. Just as I
advised John, use mental rehearsal to visualize yourself doing it, then actually
do it in practice. Finally, make or allow it to happen in game situations. Two
affirmations that are relevant and worth repeating are My mind is a force
I use to make things happen and Loving myself is allowing myself to win.
I asked Mason Raymond, a speedy winger in his eighth NHL season, how
he might advise a young player to build his confidence. “To improve confi-
dence, stick to things that put you in a positive place.” When I asked Mason
specifically what things he was referring to, he said, “All the right things,
visualization, talking positively to yourself, saying, I’m a good player, I’m
hunting, I love the challenge. Your mind is very powerful. It plays a huge
role in sports and in life.” And Mason added, “It’s also very important to
surround yourself with people who are positive.”
After winning the Super Bowl in 2014, Russell Wilson, the quarterback of
the Seattle Seahawks, related that one of the team’s guiding principles was
separation by preparation. “The separation is in the preparation.”1
It’s a brilliant principle because it can work for both individuals and teams.
And it works both up and down. That is, you can separate yourself upward
from others by dedicating yourself to a level of physical, skill, and mental
preparation (as the Seahawks did), or you can separate yourself downward
from others by preparing poorly.
I frequently tell hockey audiences that two football Hall of Famers high-
light the importance of preparation for building confidence. Bill Parcells, a
successful NFL coach who transformed three losing teams (the Jets, Giants,
and Cowboys) into winners, said, “Preparedness is the key to success. The
more you prepare beforehand the more relaxed and effective you’ll be when
it counts.”2
Roger Staubach, an All Pro NFL quarterback, has said this about confi-
dence and success: “The most important thing is preparation. You have to
do everything you can to be successful. As an athlete I worked really hard
to be ready for the moment. When the moment came I had paid the price.”
He went on to say, “It takes a lot of unspectacular preparation to get spec-
tacular results.”3
Brendan Gallagher is a mentally tough NHL forward with the Montreal
Canadiens who plays bigger than his size and whose style exudes confidence.
Here are Brendan’s remarks on preparation and confidence: “Having confi-
dence is something you always hear athletes talking about, and it can make
the difference between them being great or them not being able to compete.
I gain my confidence from everything I’ve been able to do in the past, and
Confidence 85
the work I’ll continue to put in. And I know as long as I continue to work
hard nothing will change. I’ve had success playing a certain style of hockey,
and I’ve put in the hard work. So even when I’m going through a slump I
can look back and gain confidence from the fact I’ve done everything I could
to give myself the best chance to compete.”
Corey was an outstanding college player and an all-star defenseman in the
American Hockey League. He had several NHL call-ups but never seemed
to stick very long. When I met him, he was playing great in the AHL. He
was both a defensive and offensive force for his team and a go-to guy on
the power play.
As we spoke, Corey mentioned how much he wanted another shot in the
NHL. Shortly after our meeting, he was given that opportunity, and I watched
him in his first few games. Initially, he was tentative, cautious, and appeared
overly conservative. I told him so. Corey explained that he was very confident
in the minors, where he had the green light from the coach to take chances,
rush, shoot the puck, attack back door, whatever he thought would work.
But at the NHL level, he was afraid of making a mistake.
I told Corey that his confident play in the minors was the reason the big-
league club had called him up—he was the guy who could make the plays.
“While I understand your concern about making a mistake,” I told him, “if
you play a tentative, ‘watch out’ game, you’re not showing them who you
can be, and you may not be around very long.”
Corey appreciated the feedback. It reminded him to be himself. I encour-
aged him to build his confidence by using his anxiety to visualize himself
as the take-charge guy he was capable of being and to play that way. As he
became more aggressive, he had more impact and more fun.
Playing good defense is a daunting task. However, as you break down the
challenge into various elements, what has to be done becomes clearer and
seems more possible. To excel on defense is a matter of developing skating
skill and the ability to read the game, maintain good position, play strong
without the puck, clear the front of the net, play against size, handle the
puck, play against speed, gap up, get the puck out of your end, make a good
first pass, pass on the tape, control the puck at the point, and shoot from the
point. To build confidence, mentally rehearse each of these elements, then
practice them on the ice until you believe I can handle this. Then move on
to another challenging part of your game. Work consistently with focus, feel-
ing, and commitment until gradually you develop that sense of “Yes, I can.”
Practice the things you have to work on to become a better player. Practice
on the ice. Practice in practice. Practice with mental rehearsal. Practice until
you know you can do it, until you can honestly tell yourself, I am strong on
my skates. My skating continues to improve. I read the play well. I always
have good position. I play the body. I keep my man to the outside. I win the
boards. I take sticks away. I clear the front of the net. I get pucks out of our
end. I make the good outlet pass. I jump into the play. I am comfortable and
86 Hockey Tough
effective at the point. I shoot hard and with accuracy. I am in control. As

you practice these elements and see your ability improve in each area, your
performance and self-image as a competent defenseman will improve, and
your confidence will grow.
Chain together the elements in your mental rehearsal. For example, visu-
alize yourself breaking up a play in your end, handling the puck with com-
posure, making the good outlet pass, and jumping up into the play. Again,
with practice, your confidence as a playmaker and defender will grow.
Anxiety causes tension and dis-ease. Anxious feelings erode confidence.
Some people feel anxious even when they are well prepared. However, feelings
affect thinking. To be a positive, confident thinker, you must control your
emotions. It’s difficult to think positive, confident, power thoughts when
your heart is racing, your breathing is shallow, and a voice somewhere in the
background of your conscience is whispering, Don’t screw up. Confidence
evolves out of learning how to transform the physical feelings of tension and
dis-ease into psycho-physical feelings of ease and power.
The conscious breathing described in chapter 5 plays a major part in cre-
ating feelings of calm, power, and balance. It’s a great way to recharge and
build confidence. Again, I recommend a few minutes of conscious breathing
not just on game days but every day.
To summarize, here are five keys to building confidence:
1. First, know your job. Know the ABCs, the specifics of what you have
to do to succeed. Hockey tough players understand their role and the
specific behaviors or elements that go into making success possible.
Knowing what is expected and knowing how to do it form the basis
of knowing that you can.
2. Confidence also evolves out of improving skills: physical and mental.
Skills are developed through practice. Proper preparation includes
practicing everything, from exercising the specific skill sets involved
in performing the tasks required, to simulating effective reactions to
a variety of challenging performance situations, both in imagination
and in real life.
Here’s a good example of how both success and practice (prepara-
tion) go together to build confidence. I frequently ask young players,
“If I were to put a tutor shooter in the goal and place 10 pucks between
the dots, how many shots out of 10 could you could put in the top
right corner?” If the player responds 6 out of 10, my response is, “If
you practiced your shot and 6 consistently became 8, wouldn’t you
feel more confident about your shot . . . and more inclined to shoot?”
3. Confidence comes from being healthy and in great shape. I had a call
from Matt, an AHL player who was rehabbing after postseason hip
surgery. His recovery was progressing slowly, and he expressed some
concerns regarding his readiness for the upcoming season and his
Confidence 87
desire to play in “the show.” He said, “I’m just not feeling as confident
as I would like to be.” I explained to Matt that preparation builds con-
fidence, and that he simply wasn’t physically prepared to perform at
his best. The good news was that he had time to heal and that he was
enrolled in what appeared to be a well-supervised rehab program. I
encouraged him to work at his program, and with time he would feel
stronger, better prepared, and ultimately more confident.
4. Along with knowing the job and task mastery, confidence is about right
feelings. The way we are wired as human beings our feelings affect our
thinking, and our thinking, in turn, affects our feelings (see figure 8.1).
Right feelings come from having the mental skills and emotional con-
trol to prepare properly and to deal with the intense feelings generated
by the pressure of competition. Being in control requires a special set
of psychological skills, skills that can be strengthened with training.
Learning to control emotions is a confidence builder that can lead to
significant performance increments.
Richard, a young goalie client, e-mailed me the following message
after returning home from a tournament. “Hi Dr. Miller, I just got back
from the IDT tournament. . . . I played very well all through the tourna-
ment, though I did have some shaky moments. When these moments
occurred I went back to my breathing, remembered my ABCs, and was
fine from then on.” Knowing you have the ability to manage the shaky
moments builds confidence. Conversely, not having emotional control
can lead to inconsistency, disappointing performance decrements, and
a lack of confidence.
“Let’s do it.” "Don’t make

a mistake"
Thought
Feeling
Confidence, Fear
strength
FIGURE 8.1 Our thoughts and feelings are directly connected to each other and can
affect our confidence. E6413/Miller/Fig. 08.01/544509/HR/R2-kh
88 Hockey Tough
5. And last, as Mason Raymond suggested, surrounding yourself with

positive, confident people can strengthen your confidence.
Mike Johnston, a veteran NHL and WHL coach said, “People who
are mentally tough are resilient. They always believe they are going to
find a way to do it, and they keep working to make it happen.” These
people draw heavily on positive past experiences. Their confidence
comes from knowing they’ve done it before, and they know they can
and will do it again. Mike went on to say, “That’s why teams like to
have successful veterans, winners, on the team. Their confidence and
mental toughness have a positive impact on others.”
In chapters 3 and 4, I describe how Luke, an NHL winger, used his ABCs,
breathing, and imagery to improve his power-play performance. Years later,
when I discussed the experience with Luke, he said, “What we did really
helped me rebuild my confidence. You helped me structure a plan and get
my mind uncluttered and refocused on executing that plan. I had all this
other negative stuff in my head, and I was starting to worry and lose hope.
I knew I could do it, but the question was, how? You helped me unravel the
clutter and put together a how-to plan so my energies could go into doing it,
instead of being confused about what to do. Once I got past that, I started
to believe, Yes, I can, and then I began to play better.”
The easiest answer to the question “How do I build my confidence?” is
simply “Improve your preparation and change your focus.” Magic happens
when you set small incremental goals. Make a commitment, work consis-
tently, run positive programs, mentally rehearse, think power thoughts, keep
moving forward, take steps, complete stages, say positive things to yourself,
and acknowledge yourself for improving in each element or stage. Use
unsuccessful experiences to improve your play. Use successful experiences
to increase your confidence. Then move on to the next element. Chain the
elements together. Run positive programs, positive self-talk, and positive
imagery on your mental TV.
Design Your Own Confidence-

Building Training Program
Assess and adjust. Identify some parts of your game that challenge you, where you
feel your confidence is limited. Think about what elements you need to improve to
perform more effectively. Think about what you have to do to really master these
elements. What on-ice practice would improve your confidence in these areas? What
self-talk and imagery would help? Act on your commitment and do the practice.
Preparation builds confidence. See yourself practicing and improving.
Confidence 89
Nobody is perfect. Remember that when you experience a poor shift—if

you play defense and you get caught out of position and get beat, if you are
a scorer and you miss the open net, if you are a goalie and you allow a soft
goal—use it. Use your mistakes to your advantage. Think of what you can
do to improve your performance next time. It’s always “next shift” or “next
shot.” Frame your efforts in a positive light. As you do, your performance
will improve and your confidence will grow.
I spent several years consulting with the Rams in the National Football
League. One of the high-pressure jobs in football is field-goal kicker. From a
pressure standpoint, it’s a little like being a goalie. A kicker’s performance can
be affected by confidence. A regular routine the Rams kicker went through
at each practice to build his confidence was to start by kicking short field
goals, or chip shots, from the 15-yard line. After making two or three kicks
in a row, he would move to the 20-yard line. With success at each distance,
he’d move back farther—to the 25-, 30-, 35-yard line, and so on. As he pro-
gressed through this regular practice routine, he strengthened his confidence
as well as his perception of himself as a competent kicker.
From what I’ve observed in every sport, it’s clear that confidence flows
from preparation and success. Do the physical and mental work necessary
to experience success in the elements and steps to your ultimate goal, and
your confidence will grow.
Deserving
A sense of deserving is another expression of a confident, winning hockey
attitude. When I say “a sense of deserving,” I am not referring to any sense
of entitlement. Rather, I’m referring to a confident, aggressive mind-set that
usually is the product of lots of hard work. Confronted with a goal-scoring
opportunity, some players just go for it. It’s as if they believe they deserve it
and they’re going to take it. Most scorers have this quality. They expect the
pass or chance to be there, and they don’t hesitate to shoot the puck. Others
don’t feel as confident. It’s as though they don’t expect success, or they need
permission to go for it. Sometimes you get the sense that they think too much.
A sense of deserving is a matter of attitude. It’s believing you deserve to
express your ability: “The opportunity is here for me, and it’s mine.” It’s
part of an attack mind-set. There’s no holding back. Remember, if you don’t
believe you deserve it, it’s unlikely you’re going to make it happen. A method
I have found useful in helping athletes who don’t feel deserving or confident
about a specific ability is to have them go back to feeling deeply relaxed and
powerful and build step by step from there.
To strengthen that sense of deserving, here’s a three-step process you might
use. First, sit back and tune in to your breathing rhythm. Allow time for each
breath to come all the way in and go all the way out. Relax. Breathe slowly
and smoothly. As you do, remind yourself that you deserve your time. I’m
90 Hockey Tough
not talking about understanding the idea, but about actually experiencing
the comfortable feeling of taking time to breathe. Feel the in breath come
all the way in, and feel the out breath go all the way out. As you do, know
that you deserve your time.
Now imagine being on the ice. Visualize skating well with ease, speed, and
power. As you do, affirm that you deserve to express your ability, all your
ability. Know and feel that you deserve to express all your ability.
Finally, bring that awareness and sense of deserving to a game situation.
If you find yourself in a game with more experienced players, or up against
a team that has outplayed you in the past, and you start to feel less powerful
and less confident, then use this dis-ease to go deeper into your breathing and
acknowledge what you know to be true: “I deserve to express my ability.”
Then bring that sense of deserving into the game. Something I often say to
young players to remind them of their sense of deserving is “It’s your puck.
Play like it’s your puck.”
HOMEWORK
ASSIGNMENT 1: Success Builds Confidence
Every day for the next month, remind yourself why you are a good player.
Visualize a game when you really excelled, and know and affirm that’s who
you are. Bring that sense of confidence to every practice and every game.
ASSIGNMENT 2: Preparation Builds Confidence

Select three things that you commit to work on for the next month to be more
successful.
CHAPTER
9
Identity
Identity is another ingredient in a winning attitude. Your identity is who you
think and feel you are, and to a lesser extent, it’s who others perceive you
to be. For most of us, our identity evolves with time and experience. Most
successful players have some image of themselves as effective competitors.
Your hockey identity can determine how you behave and perform as a player.
Most important, it’s something you can shape and control. As I’ve said before,
you get more of what you think about. If you think you can, you may. If you
think you can’t, you won’t. The way you talk to yourself and visualize yourself
performing are two important determinants of your identity, or self-image.
Your hockey identity can give you the energy and confidence that will lift
you to excel, or it can act like a weight to slow you down, tire you, and keep
you from reaching your potential.
Doug Risebrough, a former NHL player, coach, and general manager, told
me a story from his playing days with the Montreal Canadiens. At that time,
the Canadiens, a perennial NHL powerhouse, were playing an expansion
team, one to which they had never lost a game in the Montreal Forum. At the
end of the second period, the Canadiens were behind by three goals. In the
dressing room, surrounded by mementos of past Canadiens championship
teams, the players were obviously angry with their on-ice performance (or
lack of it). Doug says the mood among the Canadiens players was “That’s
not who we are, to lose to these bums.” And the Canadiens stormed back
onto the ice and scored three goals in the third period.
I had a call from Glen, an AHL coach whose team had won their division
in the regular season but were beaten decisively by a sixth-place team in
the first game of the playoffs. “We played poorly,” the coach said. He was
concerned and asked me for a suggestion on how to refocus the team. I asked
him what he meant when he said the team had played poorly. Exactly what
did the players do in the previous night’s game that was different from what
they had been doing all year long? “We were tight,” Glen replied. “We were
forcing everything. We didn’t play smart. We were too aggressive. We didn’t
stay high on the forecheck. We pinched and got caught. And we chased the
puck.” He had a theory as to why the team had reacted that way and won-
dered if it was a good idea to discuss it with the players.
91
92 Hockey Tough
“Keep it simple,” I told him. “Focus on their identity; remind them of their
strengths. Show them some video clips of last night’s poor performance and
say, ‘That’s not acceptable, and that’s not who we are.’ Encourage them to
play smart, to remember their ABCs. Then show them some video highlights
from the season in which they played exemplary hockey and tell them, ‘That’s
who we are. All year long, we prided ourselves on being smart and working
hard. That’s who we are. If we play like that, we’ll win.’”
Scotty Bowman says that a team’s identity is one of the most important
ingredients in winning. I agree. An identity image of who you are and how
you can and should perform can move you to do things that you think your-
self physically incapable of doing. The same is true of a team. Conversely,
wearing the identity, or self-image, of a loser or a choker can be limiting.
Again, your identity can lift you to superior performances, or it can slow
you down and limit you.
Identity is not a static entity. It has been formed over time and by experi-
ence, and it can be reshaped. You can change your identity by changing your
mind. The word repent comes from the French word penser, “to think.” To
repent means to think again. We tend to associate repentance with a partic-
ular kind of mind change, with making a commitment to stop sinning. Well,
when you think negative things about yourself, you create a loser’s identity,
and that is a form of sinning. It’s limiting, and it’s a signal that it’s time to
rethink. Change your mind. Becoming hockey tough means creating a positive
self-image. Remember, you’re the boss, and attitude is a matter of choice.
In chapter 3, I discuss four positive thinking exercises:
1. Thinking, I’m a good player
2. Completing the sentence “When I play my best I . . .”
3. Saying affirmations
4. Using power statements
You can use them to define and strengthen your identity. As I said before, your
affirmations and power statements should represent who you are and what
you aspire to be. Your identity should be a mix of truths and affirmations.
Create an Identity Statement

Prepare your own personal identity statement. Write a statement of who you are and
who you could be at your best. Affirm all your strengths, and highlight your poten-
tial. If you haven’t yet manifested a desired quality, incorporate it into your identity
statement. Read this statement to yourself and repeat it often. Let it become you.
Identity 93
Psychologists who do intelligence testing know that the absence of a high

score doesn’t necessarily mean a lack of ability. It simply means the person
being tested didn’t perform well on that day. When you have a poor shift
or a poor game, don’t hold on to that disappointing perception and keep
rerunning that as an identity program of who you are.
It’s unnecessary and unacceptable to let a bad shift become a bad period,
and a bad period become a bad game. Instead, use it. Change channels.
Take a breath and say to yourself, That’s not me. Then imagine skating well,
being quick to pucks, winning the one-on-one battles, and performing well.
Remember, to improve your performance identity (and increase your confi-
dence), think about and visualize yourself at your best, then work toward
making it a reality.
For too many athletes, their sense of well-being is determined by how they
perform. If they do well, they feel good about themselves. If they perform
poorly, they feel terrible or worthless. It’s normal for people who are highly
motivated and who work very hard to achieve certain performance goals
to be disappointed with poor performance. However, it’s important to stay
positively focused on your commitment.
Remember and affirm that you are a good player on a positive track and
that nothing can take you off that track. If you have a good practice or game,
acknowledge yourself. Rerun your highlight reel, either on video or with
mental rehearsal imagery. Repeat your positive self-statements and power
thoughts. If you have a poor shift, practice, or game, don’t let that shake
your confidence. Instead, say, That’s not who I am, and then see yourself
making the plays.
Pride
Pride—most players have heard the word, and most coaches use it to rally
their players. I asked a 14-year-old bantam player, “What does pride mean
to you?” Without a moment’s hesitation, she replied, “It’s feeling good about
what I do and what my team does.”
Pride is a composite of many qualities of a winning attitude. It’s related to
commitment, confidence, identity, and self-esteem. Pride is having a positive
sense of who you are, how you choose to represent yourself, and what you
have done. In hockey, pride is related to self as well as to team. If your identity
is that of someone motivated and committed to being the best you can be,
then it follows that you take pride in performing well. Playing well requires
preparation, so you would also take pride in preparing to be at your best.
Pride in your team means that you identify with or tie your self-image to
the team’s performance. It means you commit to and derive satisfaction from
the team’s playing well. When a team is successful, the confidence and pride
94 Hockey Tough
of its players increase. However, pride isn’t exactly the same as winning. It’s
about doing your best. That often means success.
How do you build a sense of pride? I turned to an expert, Mark Messier,
who for more than 20 years was the embodiment of pride and a winning
attitude in the game of hockey. I asked Mark how he would encourage a
young player to develop pride. He replied that there is no simple answer.
So many things go into developing a sense of pride, he said, including the
way a child is brought up and his values, work ethic, and self-esteem. And
people are different. What inspires some people is completely different from
what motivates and drives others.
Mark went on to say that Canadians think of themselves as living in the
best hockey nation in the world. They take pride in how they play the game.
If a player is selected to put on a Team Canada jersey, a real sense of pride
goes with that. That sense of pride moves you to want to play and to be as
good as you can be because of what it stands for and because of who you are.
“If I had to pin it down,” Mark concluded, “I guess pride is about being your
best. It’s meeting your expectations and those of others. But most important,
it’s meeting the expectations you set for yourself.”
Eight Steps to Building Pride

1. Relax and breathe. Relaxed, conscious breathing can improve the quality of
your thoughts and images. Now begin to think about and imagine yourself
playing to the best of your ability, really playing well. Visualize the good stuff.
2. Run through your ABCs. See yourself making all the plays. Acknowledge
that image. Say, That’s who I am. Take on that identity of you at your best.
3. Make the commitment to be the best you can be. Affirm you are willing to do
whatever it takes to be the player and teammate you aspire to be.
4. Do the work to make it happen—in the weight room and gym, on the ice, at
practice. Combine that with mental training.
5. Be consistent. Work at it every day. Give 100 percent every game and every
shift.
6. Evaluate your progress. Find something positive to acknowledge, even if
it’s just your dedication and work ethic. Find some area that needs more
attention and improve on it. Work to strengthen what you are good at, and
consistently work on the things you need to improve.
7. Walk your talk. Model your commitment and determination to your team-
7.
mates.
8. As you put your heart and soul into it, slowly but surely your sense of pride
in who you are, what you are trying to accomplish, and what you are able to
do will grow every day.
Identity 95
Love
Last but not least, love the game. In describing a hockey tough mind-set, I
talked about power programs, about the thoughts, images, and attitudes you
can use to generate the energy, emotion, and direction that will help you
perform at your best. Thoughts and images are energy. You have a personal
connection to an unlimited source of energy in the form of power words and
high-performance images that you can use to enhance your game. Remember,
attitude is a matter of choice, and you’re the boss.
“A good hockey player needs the head, needs the legs, needs the
hands, and needs the heart.”
Peter Stastny, former NHL and Slovak all-star1
Love is an antidote to fear. Fear is the most limiting program that people
run on their mental TVs. Fear has many faces—fear of failure, fear of embar-
rassment, fear of not meeting expectations, fear of letting the team down,
fear of getting hurt, fear of losing control, fear of the unknown, and even
fear of success. Fear causes tension, cuts down breathing, reduces energy
flow, and ultimately limits performance.
Love is more powerful than fear. Love is expansive. It opens us to new
possibilities. Although fear can motivate a good performance, love can inspire
great performances.
Love is one of the most powerful forces available to us as human beings.
When we combine love with talent and training, remarkable things are
possible.
Interesting? Perhaps. But does it relate to hockey? Absolutely. Love is
at the core of winning hockey. It’s a hockey tough concept. When Wayne
Gretzky announced his retirement, he was asked what advice he had for
young players starting off in the game today. Gretzky’s advice was not to
play hockey for whatever you think you might get out of it in the end, such
as money or fame, but to play hockey because you love it. And to play like
you love it. Good things may flow from that. That sentiment is echoed by
many of the players I have worked with. Over and over they tell me that
when they play with passion, they feel like a kid enjoying the game, and
they play their best hockey.
Gardiner MacDougall, the University of New Brunswick’s highly success-
ful hockey coach, said about love, “If you are passionate about something,
when you can get your team or your players to that stage, you get the pure
joy. Then you’re talking about the Steve Yzermans, the Wayne Gretzkys, the
high-level players, and probably more importantly, the high-level people.”
Grow your passion for the game. Choose something to love in every hockey
situation. Embrace the pressures and the challenges. Before a big game
against an intimidating opponent, think: I love the game. I love to compete. I
love the challenge. I love to be pushed to be my best. Love produces energy.
96 Hockey Tough
Feel the Love

Recall some of the hockey imagery we discussed earlier. Imagine feeling strong
on your skates, moving well, making good reads, being aggressive and smooth
with the puck. Imagine going into the corner against a bigger, stronger player.
Imagine getting good position, being low and balanced. Imagine winning the
puck. Again, love the challenge. Love beating the big men. Love dominating the
smaller guys. Love being out there on the edge. Love pushing the envelope. Love
making a good pass. Love to score. Love is power, and people love to play with
players who love the game.
Thinking loving thoughts about the game can change your feelings and make
it easier to handle any of hockey’s tough moments. Your passion for the game
can help you tap a limitless power source. Fear stimulates action; it can kick-start
you to get going. Imagine a bear chasing you through the woods. You are racing
ahead of it. You’re frightened. You’re tense. You would probably move very quick-
ly. But the greatest performances come when people go beyond fear and move
into the love zone. Again, love to skate, love to check, love to hit, love to score,
love to dominate, love the challenge, love being there, love to compete, love qual-
ity competition, love pushing yourself into the unknown. Love the game.
Fear produces tension and dis-ease. To make the most of any situation you’re
facing, especially a challenging one, choose it, use it, love it, and transform it.
Harry Neale, a former NHL head coach and GM, and for many years an
analyst on Hockey Night in Canada, believes passion for hockey is a qual-
ity shared by many of the game’s most successful players. “The degree to
which a player loves the game determines whether or not he’ll be a great
player,” Harry told me. “A big part of Gordie Howe’s greatness was his love
of the game and his dedication to it. It was a passion that Howe kept alive
throughout his career.” Gordie played the game at the highest level for more
than 30 years. Harry added: “When a player starts to think What am I going
to do when I stop playing hockey? there’s a shift in mind-set and a decrease
in passion that does more to end his career than old and tired legs.”
“To me, hockey always was tremendous fun. That’s what kept
me going. I simply love to play hockey.”
Gordie Howe, NHL all-star and Hall of Famer2
The game of hockey is like a mirror. It’s an opportunity to learn and to

grow, to discover what you have to work on to become a more complete
athlete. Many players push themselves to succeed because of their fear of
failure, and they run themselves down when they don’t perform well. Go
beyond making failure a negative driver. It’s stressful and difficult to live like
Identity 97
that. Instead, think: I love the challenge. I don’t need to achieve something
to be someone. I’m OK and I’m getting better. Start by being positive about
yourself and finding something to love in every hockey situation.
Hockey is a game of passion. And it’s a very mentally and physically
challenging sport. Find things to love about the challenge you’re facing and
how you play the game.
HOMEWORK
ASSIGNMENT 1: Identity and Confidence
Take a look at your identity and confidence. Think of your strengths as a player
and write them down. Consider the elements that make you effective. Note
what you have to do to maintain these strengths. Develop a training program
with steps and stages that will grow your competence at the things you are
good at. As you work on your program, use positive self-talk, power words,
and imagery. Strengthen your identity as someone who is good.
Think of an area that you must improve as a player and write it down.
Consider the elements necessary for you to be competent in this area. List
the things you would have to do to improve. Develop a training schedule
with steps and stages to improve in this area. As you work on your program,
use positive self-talk, power words, and imagery. Bolster your identity as
someone who is good.
ASSIGNMENT 2: Identity Statement

Review and edit your identity statement. Repeat it to yourself at least once a
day. Make it a regular part of your training program and preparation.
Continue working with all your power words and affirmations. Keep using
them. Repetition builds strength. If a couple of words or statements don’t feel
right to you, let them go. Always be looking for new words. Add a new word, or
drop a word that you’re not using or that doesn’t seem to have power for you.
ASSIGNMENT 3: Love of the Game

Grow your passion for the game. Choose things to love about hockey and
your situation. Start to use love as a power word in your training. Love is one
of the most powerful forces you can have working for you. Love to play. Love
to train. Love to compete. Love a challenge. Love to check. Love to score.
Love to compete with the big guys. Love to dominate the small guys. Love
yourself. Love the situation you’re in.
CHAPTER
10
Making It
Some years ago, I asked Doug Risebrough, a former NHL player, coach, and
general manager, how he began the process of building a highly competitive
hockey team. “First,” he said, “select people of character. Choose guys who
are winners, who want to win and are willing to work together to make that
happen.” He added that resiliency is a key quality that goes hand in hand
with being a winner. He also underscored the importance of players having a
team goal and the ability to stay positive, focused and to keep working hard,
no matter what. Are focus, positive-mindedness, and resiliency qualities that
can be learned and coached? I certainly think so.
Over the past couple of years in building a hockeytough.com website to
teach the mental game online, I asked more than 100 professional players
and coaches, “What advice do you have for a young player who wants to
play at the highest level?” While reviewing the input from all the players
and coaches I consulted and worked with, I noted three elements stand out:
1. Passion: You need to have a passion for the game. You really have
to love it. Love is energizing. Love allows you to endure. A number
of players commented that when you stop loving the game, it’s often
time to move on.
2. Commitment: You have to be committed and willing to work hard
and do whatever it takes in regard to conditioning, skill development,
and mental training to achieve your goal.
Ryan Garbutt, a smart speedy winger with the Anaheim Ducks,
highlights the importance of passion and commitment in achieving
your hockey goals. “Perseverance and dedication on and off the ice
will help any player achieve their goals. If you truly love the game of
hockey, working hard to improve your speed and quickness is a small
price to pay and is paramount to success on the ice. No matter what
level of hockey you play, if you want to ascend to the highest level you
have to make sacrifices for the team. In my experience, players that do
whatever it takes to help the team win are the ones that realize their
goals. Playing hard in all three zones on the ice shows your teammates
and coaches you will do anything for the team.”
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100 Hockey Tough
3. Handling adversity: You have to be able to deal with adversity. Along

the way a player is bound to run into adversity, whether it’s in the
form of disappointment, injury, slumps, or demotions. And if the goal
is to make it, one has to persevere and work through it all.
When I asked Brent Peterson, a 10-year NHL veteran player with 20
years’ NHL coaching experience, what’s the most important skill for
an elite player to master, he said, “It’s coping with adversity. Every-
thing we do in life, including hockey, we are going to be faced with
adversity. And everyone will face adversity, no matter who you are.
How you react to that adversity is key. If you are positive and have a
good attitude and are strong and you get through things, that’s how
you become a better person and a better player. Adversity can bring
you down or build you up. If you let it just be negative and let it get
at you, then you’ll come out of it with a negative experience. All kinds
of things happen to you in a hockey game, off the ice, and in your life,
and it’s how you react to those situations that will make you stronger
or make you weaker. Of course you want to be stronger. Learn from
those experiences and become a better person.”
When Hayley Wickenheiser, a five-time Olympian and the first woman to
score a goal in men’s professional hockey, was asked what advice she had
for a young player who wants to excel at the highest level, she said, “The
number one quality of a successful athlete is resiliency. That is to be able to
endure things, persevere and come out on the better side of things.” Hayley
continued: “Watch the best in your field, whoever that is, and learn from
them, and then make that into what you are as an athlete. And I think not to
listen to the critical opinion of others is also a great skill. Grow up knowing
that you have to believe in yourself when nobody else does.” (Hayley added,
“That’s often hard for young female athletes, especially in their teen years.”1)
The three elements of passion, commitment, and perseverance are inter-
related. A passion for the game stimulates hard work and commitment.
Commitment is a willingness to do whatever is necessary to achieve your
goal, including persevering and overcoming adversity.
A Scout’s Point of View

I asked several NHL scouts and coaches what it takes to make it in the NHL,
specifically, what psychological qualities they look for in young talent. Here’s
what they had to say. Ron Delorme, a former NHL checker and now a senior
scout for the Vancouver Canucks, spoke about a player’s character and his
willingness to compete. When I asked Ron what he meant by character, he
said, “Grit, determination, and mental toughness. It’s not just about being the
biggest and strongest. It’s the desire to get in there and give it what you’ve
got. That’s what I look for.”
Making It 101
Canwest News/Zuma Press/Icon Sportswire

Hayley Wickenheiser is a center, five-time Olympian, team captain of Canada’s
women’s national hockey team, and the first woman to play elite men’s
professional hockey (other than as a goalie).
Mike Penny, a director of player personnel for the Toronto Maple Leafs,
has been evaluating young hockey talent for 40 years. “Skills can be devel-
oped, but if a player is afraid, that doesn’t change. Work ethic is something
that a person grows up with, and it’s also difficult to change. The young
men who make it in this league are tough, reliable players who have a good
work ethic and love to play. The players who won’t make it in the game are
the lazy guys. Few of them ever change, and they are a constant struggle
for their coaches.”
Craig Channell, a veteran scout with the Minnesota Wild, described sev-
eral mental strengths he looks for in assessing young prospects. “What’s
especially valuable is a player’s ability to battle through all kinds of adver-
sity and not let things affect him and take him off his game. It’s a kind of
toughness. Whether he’s taking a pounding, whether the referee makes a
bad call, whether it’s his third travel game in three nights, or whether he has
been experiencing family problems off the ice, nothing affects the player’s
play. He just keeps coming.”
Craig also explores how a player accepts direction and criticism from the
coach and uses it to become better. He’s looking for someone who is deter-
mined and can adjust. He says that for many young players with ability, a
102 Hockey Tough
determinant of their success is their willingness or drive to “push hard enough

and do what they have to do to get to the next level.”
Bob Berry, a former NHL coach and scout, echoed what all the scouts have
said. “There’s more to this game than skill and speed. I look for intensity,
determination, and passion.” Similarly, New York Rangers GM Glen Sather
is quoted as saying, “You can have all the talent in the world, but if the
pumper’s not there it doesn’t matter.”2
The late Bart Bradley, a longtime scout and director of player evaluation
with the Boston Bruins, introduced me to the five Ss—skating, sense (hockey
sense, or smarts), skill, size, and spirit—that some scouts use to evaluate
young players. When I asked him what he meant by spirit, he said, “Plain
and simple, it’s about a player’s guts, his willingness to go into the corners
and fight for the puck.”
In preparing the new edition of this book, I asked a number of NHL scouts
about the five Ss and which two they thought were most important in pre-
dicting player success. The scouts acknowledged that all of these factors are
important, but sense (hockey sense) and spirit (competitiveness) were the
two most frequently selected qualities. Skating and skills followed.*
Similarly, when speaking at an American Hockey Coaches Association
(AHCA) convention, I asked 200 U.S. college hockey coaches with a show of
hands to select what they thought were the most important factors in player
success. The top three choices were sense, spirit, and skill.
Hockey sense is reading patterns and understanding where the puck is
going. As a player progresses through the elite levels, the game becomes
faster and faster, and a major challenge to succeed is the ability to make
quick reads and smart decisions with the puck. Hockey sense is not simply
something one is born with. Acquiring good fundamental physical skills
(e.g., proper skating and puckhandling technique, playing heads up) and
good fundamental mental skills (e.g., positively focused, mentally prepared,
confident, emotionally calm under pressure) can all enhance a player’s
hockey sense. If a player is focused on his skating; or stickhandling with eyes
down; or playing with uncertainty, self-doubt, or a fear of failure, then his
psycho-physical coordination will suffer, as will his hockey sense.
To sum up: The experts clearly believe there is a psychological constellation
of behaviors that are vital for a player to have if he is to make it to the highest
level. The most apparent of these psychological behaviors are hockey sense
and spirit, or character, described by terms such as determination, grit, battle
*Scouts and other personnel responding included Rick Lanz (Colorado Avalanche); Shane Churla (Montreal
Canadiens); Jack McIlhargey (Philadelphia Flyers); Thomas Gradin, Harold Snepsts, and Tim Lenardon
(Vancouver Canucks); Steve Kariya and Glen Dirk (New Jersey Devils); Tim Keon and Bobby Vermette
(Arizona Coyotes); Bob Brown (Edmonton Oilers); Mike Sillinger (director of player development with
the Edmonton Oilers); B.J. MacDonald (NHL Central Scouting); Randy Gorman (McKeen’s Scouting);
and Ron Sutter (director of player development with the Calgary Flames). Ron added that size is more of
a factor for a third- or fourth-line player. Several of the scouts spoke about the no-fear factor. They look
for a player who wants the puck and doesn’t fear failure or injury.
Making It 103
level, competitiveness, courage, drive, and an intense passion for the game,
a passion to compete. Add to that the pure talent factors of skating and skill,
plus coachability and a willingness to take direction and follow instructions.
These are all core qualities of success—and part of being hockey tough.
Fitness is also a factor in making it to the top, and it’s an expression of
commitment and character. Ian Gallagher is an elite physical trainer who
works with the WHL’s Vancouver Giants and trained a number of NHL stars
including his son Brendan Gallagher (Montreal Canadiens), Milan Lucic
(Boston Bruins), and Lance Bouma (Calgary Flames) plus several others who
have gone on to star in the NHL. Ian said, “It’s important that an athlete
believe in the conditioning program and the trainer. Trust and commitment
are keys to getting the most from a program.” Ian continued: “Respect what
fitness can do for you. It’s an important piece of the puzzle. It’s part of why
you are a good player, why we are a good team, and it’s something to improve
your game.” But Ian cautions players not to overvalue its significance. “The
fitness factor alone doesn’t entitle you to make the team.”
Testing
Reading a young player’s potential and predicting who will mature into an
NHL player make a scout’s job challenging. Character is a significant factor in
a player’s potential and is not something that can be easily measured. Many
NHL teams are now using psychological testing in an attempt to improve
their selection of prospective NHL players. A test is nothing more than a
standardized interview in which the responses of the player are compared
with the response patterns of other athletes who have been successful or
who have failed in the past.
One psychological test I have used with athletes in a variety of sports is
the Athletic Success Profile (ASP).3 Several NHL teams use the ASP. It looks
at 11 different factors: drive, determination, leadership, emotional control,
coachability, trust, aggressiveness, responsibility, self-confidence, mental
toughness, and conscientiousness.
Here are the ASP’s definitions of each of the 11 traits.*
1. Drive is the desire or need to win, to achieve, and to be successful
in athletics. An athlete with drive desires to attain athletic excellence and
responds positively to competitive situations. He or she aspires to accomplish
difficult tasks, and sets and maintains high goals in athletics.
2. Determination is the willingness to put forth the physical effort neces-
sary to be successful. A determined athlete is persistent and unrelenting in
work habits, practices long and hard, works on skills until exhausted, works
independently, and does not give up easily on a problem.
*Adapted by permission of the Athletic Success Institute.

104 Hockey Tough
3. Leadership is the desire to influence or direct others in athletics. A

leader assumes this role naturally and spontaneously. He or she enjoys the
responsibility and challenge of being a leader and attempts to control the
environment and to influence or direct others. A leader makes decisions and
expresses opinions in a forceful manner.
4. Emotional control is the capability to maintain composure during the
stress of athletic competition. An athlete with strong emotional control can
face stress in a calm, objective manner. He or she rarely allows feelings to
affect performance and is not easily discouraged, depressed, or frustrated
by bad breaks, calls, or mistakes.
5. Coachability means respect for coaches and the coaching process. A
coachable athlete considers coaching essential to becoming a good athlete and
is receptive to coaches’ advice. He or she cooperates with athletic authorities
and accepts the leadership of the team captain.
6. Trust is the acceptance of, and belief in, people. A trusting athlete
believes what coaches and fellow athletes say, is free of jealous tendencies,
and tends to get along well with fellow athletes.
7. Aggressiveness is the belief that taking the offensive is crucial for win-
ning. An aggressive athlete has the tendency to initiate action and to take
the offensive. He or she releases aggression readily, is ready and willing to
use force to get the job done, will not allow others to be pushy, and may try
to get even with people.
8. Responsibility is the acceptance of the consequences of one’s actions,
including mistakes. A responsible athlete accepts blame and criticism, even
when not deserved, can endure physical and mental pain, and may dwell
on mistakes and impose self-punishment.
9. Self-confidence is the belief that one has the ability needed to be
successful in sports. A self-confident athlete has an unfaltering trust in self
and feels sure of personal powers, abilities, and skills. He or she handles
unexpected situations well, makes decisions with assurance, and may be
quick to express beliefs, ideas, and opinions to coaches and other athletes.
10. Mental toughness is the ability to accept strong criticism and setbacks
without competing less effectively. A mentally tough athlete does not become
easily upset when losing or competing poorly, does not need excessive praise
or encouragement from coaches, and recovers quickly when things go wrong.
11. Conscientiousness is the willingness to do things according to the rules.
A conscientious athlete will not attempt to bend the rules to suit personal
needs. He or she will display the tendency to be exacting in character and
dominated by a sense of duty, places the good of the group ahead of personal
well-being, and does not try to con the coach or other players.
Add all these factors together, put them on the ice in a high-speed contact
game like hockey, and you have hockey toughness.
Players might find it useful to assess themselves with regard to each of
these traits and adjust accordingly (see the Personal Assessment table). If
Making It 105
Assessment
Assess yourself on each of the 11 attributes of the Athletic Success Profile. Estimate
your hockey behavior relative to each attribute on a scale of 1 to 5, with 1 being
extremely low and 5 being extremely high. If you want additional input, ask your
coach to do the same, and compare and discuss your findings.
After defining one or two areas in which you could improve, create a training
plan to develop your strengths in these areas. For example, if you scored low on
emotional control, try some of the exercises in chapters 5 and 6. If determination
is an area you want to improve, work on goal setting. Set a goal for the season, for
each month, for each week, and for each practice. Write down your goals. Then,
consider exactly what you have to do to achieve the goals you’ve set.
Personal Assessment
1 3 5
Attribute (low) 2 (average) 4 (high)
Drive
Determination
Leadership
Emotional control
Coachability
Trust
Aggressiveness
Responsibility
Self-confidence
Mental toughness
Conscientiousness
From S. Miller, 2016, Hockey tough, 2nd ed. (Champaign, IL: Human Kinetics).
you would like more input, ask your coach or a teammate to meet with you
and discuss his perception of you with regard to these qualities. Awareness
put to use is power. Become more aware of your strengths and also those
character areas that you could improve to be more effective.*
*A player who wants a professional personal evaluation or a coach who wants a team evaluation using
these traits can contact www.athleticsuccessprofiles.com.
106 Hockey Tough
The qualities of character that professional scouts refer to most frequently

are commitment, determination, passion for the game, and mental toughness.
These are the mental software programs scouts are searching for in future
NHL stars. I discuss commitment and passion in chapters 7 and 9. In the
next part of this chapter, I will talk about mental toughness.
Hockey Toughness Is
Mental Toughness
In an aggressive, physical, high-speed collision sport such as hockey,
with many games and much travel, a special kind of mental toughness is
demanded—what I call hockey toughness. Hockey toughness means many
things:
•• It’s knowing what to do and working hard to make it happen.
•• It’s the ability to deal with pressure and mistakes and not lose confi-
dence or heart.
•• It’s being prepared.
•• It’s playing hard and putting the team first.
•• It’s respecting your teammates.
•• It’s having discipline and control.
•• It’s skating away from an enticement to retaliate.
•• It’s blocking shots.
•• It’s burying chances.
•• It’s winning the puck on the boards with a bigger player bearing down
on you.
•• It’s going for the pass in front of the net knowing a defenseman is
about to cross-check you.
•• It’s being relentless.
•• It’s pushing yourself to be the best you can be.
•• It’s using it.
•• It’s going the extra mile, even when you are tired.
•• It’s battling back from injury.
•• It’s putting passes on the tape.
•• It’s focusing on solutions and not complaining.
•• It’s an unwillingness to ease up when down by two goals or up by
two goals.
•• It’s dealing with adversity.
•• It’s tuning out or parking what’s negative.
Making It 107
•• It’s playing as if every shift will decide the outcome of the game.
•• It’s staying focused on the goal: winning the game.
•• In a close game, down by a goal with a man advantage, when some-
one cheap-shots you, instead of retaliating (and possibly losing a
power-play opportunity), it’s staying focused on working to generate
a scoring opportunity for your team.
Billy Smith, the former New York Islanders goalie and later an NHL coach,
was renowned as a mentally tough competitor in his day. When I asked him
about staying focused and playing tough, he told me that if you’re going to
play tough, you have to keep control. “I never retaliated. I always initiated.
There’s a big difference.” Reminiscing about the Stanley Cup finals, Billy
said, “We [the Islanders] had an understanding not to retaliate and not to
fight. And we didn’t. Even when a Canuck agitator in the Stanley Cup finals
ripped the chain right off my neck, I wouldn’t fight. The Canucks did. They
took the penalties and we scored the goals.”
Duane Sutter, another NHL veteran player and coach, agrees with Smith’s
dictum about initiating and not retaliating. “Al Arbour, a former all-star NHL
defenseman and successful Stanley Cup–winning NHL coach, used to say,
‘If you’re ready to play, you initiate. If you’re not ready, you end up playing
from behind all night long.’”
Hockey toughness is expressed in your consistent determination to do
what’s necessary and your focus to get it done, no matter what the situation:
if you’re a scorer and haven’t scored in several games, if you’re a checker
or a defenseman and your check gets open in front of the net and scores,
or if you’ve been benched or are getting little ice time. In each situation,
hockey toughness is that quality that won’t let you get down on yourself,
your teammates, or the coach, but instead encourages you to stay positive
and work hard to express your ability and reach your goal.
Barry Trotz has been a head coach in the NHL for 18 years. I asked him
about commitment and mental toughness. “Part of the mental part of the
game is understanding that not every day is going to be an easy day. Play-
ers need to figure out that it’s going to be a roller-coaster ride trying to get
there, and they need to stay with it. A lot of players quit before they realize
how close they were to the finish line, and that’s at junior hockey, that’s at
the pro level, that’s at so many different levels and not only in hockey but
also in life. And to me, you have to look at trying to be better every day,
and sometimes you know you don’t have that enthusiasm to do the work.
You’ve got to find an inner strength, an inner determination, and even a
discipline, if you will, that will allow you to get through those tough days.
That’s mental toughness. And if you are able to do that on a constant basis,
then everything else comes easy.”
In practice, mental toughness might manifest itself as follows: Imagine
you’re tired. You’ve had a number of games recently, and you feel it. Practice
108 Hockey Tough
is over, but ice time is available, and you are determined to improve your
skating. So instead of hanging with the guys, you stay on the ice and do
extra work with power skating exercises to improve your conditioning or to
develop into the player you want to become.
Hockey toughness is mind over matter. Hall of Famer Chris Pronger
described it as “having that feeling that your legs are just too tired and
still working hard and toughing it out.” He added, “You won’t believe how
mental it is.”
Hockey toughness in practice is regularly taking an extra half hour to work
on improving the accuracy of your shot. Hockey toughness is working on the
things you aren’t good at and don’t particularly enjoy. Hockey toughness is
expressed in discipline and hard work over the summer months and doing
more than just the required training so that you come into camp in excellent
shape.
After an injury, hockey toughness is the ability to focus on climbing back
up the mountain and not surrendering to the frustration and disappointment
that follow lost opportunity, lost conditioning, and the pain and sweat neces-
sary to get you back where you want to be. It’s following your rehabilitation
program and moving forward one step at a time (see chapter 18).
Mattias Ohlund came into training camp for his third year in the NHL in
exceptional shape. He had worked very hard all summer on his conditioning
and had an outstanding camp. Then, in the team’s fifth preseason exhibition
game, he was struck directly in the eye by a puck traveling 90-plus miles
an hour (145-plus km/h). It was a serious injury. There was considerable
internal bleeding and concern that Mattias might lose his sight in that eye.
He was ordered to rest completely for a month to minimize the possibility of
further hemorrhaging. It was difficult for this motivated player, who had just
spent 12 weeks training intensively to get into the best shape in his life, to
simply do nothing. But it had to be done. And he did it without complaint.
Then the slow road back began, including rest, surgery on the eye, more
rest, medication, and then after two months, small steps such as going for
a walk, monitored light training in the gym, more intensive training, then
on-ice training—light at first, still no contact—and finally some contact
drills, then full contact. Four months after the injury, Mattias was back in
the lineup, not in the ideal shape he had been in at the start of the season,
but still expected to handle the speed and pressure of playing defense in
the NHL and to play great hockey. In his first game back, he played more
than 20 minutes. His ice time jumped to 30 minutes two games after that.
He struggled with conditioning at first and was criticized in the press, but
not once throughout that entire process did I ever hear Mattias complain
or offer an excuse. By the end of the year, he was playing excellent hockey.
That’s mental toughness.
One characteristic that underlies hockey toughness is a commitment to
excellence. After Mattias returned to form, I spoke with him about his mental
Making It 109
toughness. Not surprisingly, he played it down. “One thing that helped me

was a conversation we had when I was first coming back after my injury. I
wasn’t playing as well as I knew I was capable of, and it bothered me. You
gave me some perspective when you said, ‘You may not be at your best, but
you are still playing well. You can’t expect to be outstanding if you are not
in excellent shape and your vision is less than perfect. Just do what you can
for now.’ I knew I was doing the best I could. You helped me to reduce my
expectations and take some pressure off myself.”
Mario Lemieux, one of the greatest players of all time, is the embodiment
of hockey toughness. His brilliance, determination, skill, and passion to play
have helped him lead teams to Stanley Cup victories and Olympic gold. In
the process, Mario has been challenged by some of the most extreme forms
of adversity. At the height of his career, he battled back from cancer to win
the scoring title and the NHL’s most valuable player award. Then he expe-
rienced years of intense, debilitating back pain that caused him to miss an
entire season. Again, without complaint, he battled back to stardom.
Of the latter period, Mario said, “Well, the back pain was pretty intense for
a couple of years, to the point where I couldn’t tie my shoes and I couldn’t
tie my skates. We had one of our trainers come in before every game and tie
my skates. That’s how I got on the ice.” He added: “I remember for a couple
of years I very seldom practiced. I just played games.” And he starred.
At the time of my writing, Andrew Cogliano is the NHL’s reigning active
ironman, having never missed a game in his NHL career dating from October
4, 2007, with the Edmonton Oilers. Only one other player in NHL history
has played more consecutive games to start their careers, including Doug
Jarvis (the NHL’s all-time ironman overall with 964 consecutive games from
1975 to 1988). “You always want to be in the lineup and contributing,” said
Andrew. He credits his ironman streak to proper nutrition, off-ice condition-
ing, preparation, a competitive attitude and a love of the game. “I’ve always
enjoyed the nutrition aspect and the physical aspect outside of hockey.
Hopefully that’s paid dividends for me. I just come to play.” Cogliano said
he’s been fortunate to avoid major injuries over the course of his eight-year
career, noting that only a couple of minor ankle and shoulder injuries have
gotten in the way. In the interview, he didn’t mention the time he had several
teeth knocked out by a high stick in a game versus the Chicago Blackhawks
on March 20, 2013. Incidentally, Cogliano didn’t miss a shift in what was
his 439th consecutive game. “You just put your equipment on and go out
there,” said Cogliano, “I don’t think I’m anything special in terms of how
the mind-set is with hockey guys. As a group, hockey players are very tough.
It’s the nature of the game. Guys want to play, and guys play injured all the
time. It’s never been a huge deal for me to go through that.”
Hockey toughness is being ready and able to play your best hockey whether
you make the A team or are sent to the B team. After a good training camp,
Vern was sent to the NHL team’s AHL affiliate. He played well, and when
110 Hockey Tough
a few NHL players were injured, he was called up to the show. Again, Vern
played well, scored a few goals, and impressed the NHL coaches. When he
was sent back down to the AHL, he continued to play well. Not surprisingly,
Vern was called back up the next time the injury bug hit the NHL team.
Again he played well. Eventually, he was sent back down and continued
his strong play. When I asked Vern about the experience of going up and
down so many times and living out of a suitcase, he said, “It wasn’t easy.
Sometimes I woke up and I wasn’t sure where I was. But I can’t control the
moves. I want to play. And my only focus is preparing myself to play well.”
That’s hockey toughness . . . and that attitude got Vern a regular job in the
NHL. Twelve years later, he is still playing in the NHL.
In contrast, Guy, a talented young player, was assigned to an AHL team
after a good NHL training camp. He was disappointed with the assignment,
and his play suffered. He took a while to adjust and pick up his game. Finally,
his game improved and he was called up to the NHL team. He played a few
games and was sent back down. Again he was upset and disappointed. Again
his play suffered.
Hockey toughness is expressed in getting up to compete hard every day
throughout the long hockey season. When I asked one NHL rookie how he
was adjusting to his rookie year in the NHL, he said, “One of the things that’s
important is to stay focused. There’s so much happening, so much positive
and negative energy. You have to know how to handle it. Whether you’ve
had a good game or a bad game, you have to be able to psych yourself, espe-
cially at this top level. I try not to get too high or too low. Sure, I celebrate a
little when I score, but then it’s back to focusing on what you’ve got to do
on your next shift or in your next game. What’s helped me so far is going
back to my breathing and thinking positively and thinking about my ABCs.”
Hockey toughness is about all of these qualities. Mental toughness is dis-
ciplined, focused, positive, goal-directed behavior. Some say it’s a quality
that can’t be taught—either you are born mentally tough or you are not. I
don’t agree. Early experience and upbringing are undoubtedly big factors in
developing mental toughness; however, mental toughness is about focus, and
focus is something you can control. You can make yourself mentally tougher
by working on the following six skill areas:
1. Set goals. To be mentally tough, recognize that you are response-able
and know what you want. Have a clear sense of direction and purpose.
Define your goal(s). It’s much easier to stay focused and on course if
you have a course to stay on. Know where you are going. Know your
purpose and goal.
2. Become an expert at mastering your emotions. Learn how to change
channels and stay centered. That means release, breathe, and refocus
on what you want to make happen in any situation.
Making It 111
3. Use positive imagery. Create positive pictures of where you are going
and what you want to do on the ice. Create success images that sup-
port your motivation and drive. Use mental rehearsal to increase your
focus and competence. Be a tiger, panther, or bear. Build a powerful,
positive self-image that will help you play winning hockey and realize
your goal.
4. Use positive self-talk. Say positive things to yourself. Acknowledge
your effort and your successes. Use your challenges and difficulties.
Positive self-talk will help you to succeed and stay on track.
5. Be willing to work hard and be in great shape. Fatigue makes us
vulnerable to doubt. Being in great shape builds confidence and sup-
ports the positive focus and determination that are the building blocks
of mental toughness.
Dave “Tiger” Williams, one of the NHL’s all-time toughest guys,
attests to the importance of preparation and super-conditioning to
sustain confidence and stay on task. “When you get fitness tested,
work to be in the top percentile of your team. It will help you to keep
going and give you a greater chance to succeed.” Dave, who played
1000 games for Toronto, Vancouver, Detroit, Los Angeles, and Hartford,
added: “If you are traded from a good team to a bad team, it can be
very difficult to get up and stay positive when your chances of win-
ning each night seem remote. But mental toughness is about playing
hard every night, on every shift, on every team. And conditioning and
commitment make that more possible.”
6. Grow a winning attitude. Be a pro. Be committed to using every-
thing. Remember Red Berenson’s remark in chapter 7: “If you’re not
outworking 90 percent of the players at your age level, you’re proba-
bly not going to get there.” Whatever comes up, use it, learn from it,
and dominate it. Grow your confidence with preparation. Grow your
identity as someone who is determined. And grow your passion for
the game. Be the hunter, hunting pucks, chances, and hits. Nothing
else. Good hunting.
HOMEWORK
ASSIGNMENT 1: Assess Yourself Now
Take some time to reflect and assess yourself as objectively and honestly
as possible on the 11 traits of the Athletic Success Profile. Ask a coach or
teammate to assess you on the same 11 traits. Become more aware of your
strengths and also those character areas that you could improve to be more
effective. Create a plan to work on strengthening one area that you believe
needs improvement.
112 Hockey Tough
ASSIGNMENT 2: How Hockey Tough Are You?

On a scale of 1 to 10 (where 1 is extremely low and 10 is extremely high),
how would you rate yourself on hockey toughness? Give yourself a number.
Ask how high your coach would rate you, and then consider what you can
do to raise that number. Create a plan and do the work to make it happen.
CHAPTER
11
Team First
Hockey is the ultimate team game. I have worked with teams in the NHL,
the NFL, the NBA, and the MLB. In my opinion, players on a good hockey
team are closer and more interdependent during the game than players in
any of the other major sports. Part of the reason is the nature of the game.
Hockey is an intense contact sport that bonds players together. It is also a
high-speed, lateral-flow game where all players must attack and defend.
Hockey success comes from everyone working together and moving the
puck from player to player, shift after shift. Hockey is also a very physical
game. Another expression of the team closeness the game generates is the
way teammates support and stand up for each other.
What is a team? The original definition of team is “a group of animals
hitched together pulling in a common direction toward a common goal, like
a dog team or a team of horses.” Seen in this manner, it’s dramatically clear
that if one of the dogs or horses stops pulling or pulls in another direction,
the rest of the team must pull harder. If one player is dogging it or takes a
foolish, selfish penalty, all the other players have to work harder. The players
are all connected.
Success in hockey comes from everyone pulling together. It’s about players
understanding their roles, working together, executing the game plan, and
respecting and supporting each other. In hockey, the we must be greater than
the me. It’s a significant challenge for a coach to energize, engage, direct,
and mold a diverse and talented collection of individuals with different
wants, goals, origins, and personality styles into a working team. It’s also a
challenge for players to surrender their egos and individuality for the team’s
good. However, that’s what it takes to win.
I was talking about leadership with Joe Thornton, an NHL all-star and team
leader. He said, “A team is like a locomotive. To get it rolling, everybody has
to work together and everybody has to play a role. Once it gets going, then
it can become a powerful force.”
A simple physical exercise to graphically illustrate the power of people
working together involves asking individual team members to push a large
bus in order to get it moving. Hard as they may try, it is not possible for one or
113
114 Hockey Tough
even a couple of the team’s stars or leaders to get the bus to roll along. How-
ever, when all the team members push together, the bus gradually begins to
move. And once it gets rolling with everyone’s help, it moves along relatively
easily. What is also worth illustrating is that although it takes considerable
energy and everyone working together to get things rolling, once rolling, a
few individuals offering resistance can slow the momentum or deflect it off
course. The point of the exercise is readily understood: The players must
work together to get things moving—and continue to work together to realize
their goal. This exercise is well suited to hockey teams, who enjoy expressing
their physicality and who frequently travel on a team bus.
Great Coaches on Winning Teams

When I asked Scotty Bowman, the winningest coach in NHL history, what
makes a winning team, he replied, “One of the greatest challenges for a
coach is molding a group of players to play together and to depend on each
other. No player can stand alone. It’s hard for one guy, even a great player,
to do it by himself. It’s even hard for two good players. It’s hard to have all
the pressure on a couple of guys.”
Hockey is a team game. Scotty went on to say: “The team concept is very
important. A team has to have some kind of identity.” Two key ingredients
he described as being critical for team success are players (1) knowing their
jobs and (2) having a collective willingness to work hard. Scotty added that
it is important that the better players on the team perceive themselves as
stronger when they play together and model an excellent work ethic. Indeed,
it’s great leadership and role modeling when your best players are your
hardest workers.
Phil Jackson, a remarkable 11-time NBA-championship coach with the Chi-
cago Bulls and Los Angeles Lakers, wrote something similar about winning
in his book Sacred Hoops.1 Jackson mused that the Bulls became a champi-
onship team when Michael Jordan (with Coach Jackson’s help) realized that
the great player is the one who makes the players around him better. A team
can succeed only when everyone is committed to playing the team game.
Vince Lombardi, the legendary and often-quoted NFL football coach, was
asked by Lee Iacocca, a renowned corporate coach, what he thought were
the keys to a winning team.2 Lombardi’s answer is true for hockey as well
as football. He said three things make a winning team:
1. Players have to know their jobs. In hockey, that means the players
know what to do on the ice. They know the system, the game plan,
their role, and their ABCs.
2. The we is bigger than the me. Hockey is the ultimate team game. To
win, players have to be willing to commit to serving the team and
executing the team’s game plan as opposed to their own agenda.
3. Players must love one another. Lombardi mused that the reason the
Green Bay Packers were NFL champions was because the players
Team First 115
loved one another. When I relate that to players, I sometimes get a

strange response. Lombardi didn’t mean that the players had to like
one another. He meant that the players had to respect each other, stand
up for each other, and maintain a standard of play that reflected that
respect.
Respect is the winger going hard into the corner and winning the
puck to feed the center, who is fighting for position in front of the net.
It’s the defenseman blocking shots or fighting to clear the front of the
net to give the goalie a better chance to see and stop the puck. When
the shared vision of the team is that everyone works the plan and
gives 100 percent each and every shift, the team becomes successful.
I asked Scott Mellanby, NHL veteran, all-star, team captain, and now an
assistant GM with the Montreal Canadiens, what constituted a winning team.
Scott reiterated what Jackson and Lombardi said and related it to hockey.
“Hockey is a team game, and you simply can’t win with one or two players.
I’ve been to the Stanley Cup finals with two different teams. In both cases,
we had a strong leadership group of five or six guys who could have been
captains. You must have a core of character guys.”
When we discussed Phil Jackson’s notion that the great player is the one
who makes the players around him better, Scott agreed. “Respect is vital. I’ve
been an all-star and a fourth-liner. I think it’s important, and I know how it
feels when your stars and first-line players show respect for your third- and
fourth-line guys and make them feel an important part of the team. If your
top guys believe in those players, it will be easier for them to believe in
themselves. And it’s those third- and fourth-line guys that have to score for
you in the playoffs for you to win.”
Scott mentioned that sometimes in practice a star and a fourth-liner are
paired in doing two-on-one drills. It’s important for the star to show that he
believes in the fourth-liner’s ability and that the star be positive and work
hard with him. “I have seen first-liners who do just that, and then there are
those head hangers who send the message ‘You are not good enough to drill
with me.’ And that kind of thing has a real negative impact on a team.” Scott
added: “A team needs character guys, and a player’s true character emerges in
the hard times. It’s easy to be a good guy when things are going your way.”
In my book Why Teams Win: 9 Keys to Success in Business, Sport, and
Beyond,3 I discuss nine keys that contribute to team success. One of the nine
keys is team chemistry. It’s what Lombardi referred to when he spoke of
players loving each other, and it’s reflected in Mellanby’s reference to players
respecting each other.
Here’s more on that: Mike Keenan’s teams have won the Stanley Cup, the
KHL championship, and the Canada Cup.* Reminiscing about the successful
Canada Cup team he coached, Mike mused that part of the team’s success
was that the players (all NHL all-stars) had an incredibly supportive feeling
for each other. They respected each other and were willing to do what it
*The Canada Cup was an international tournament that was a predecessor of the World Cup of Hockey
and was held five times between 1976 and 1991.
116 Hockey Tough
took to support their teammates. Mike said, “It was something you could
feel when you walked into the room.”
Bret Hedican played 17 years in the NHL for five different teams. Discussing
the feeling of being on a good team, he said, “A winning team is like a beating
heart that keeps pumping no matter what. If the team is ahead, there’s no
easing. If they are behind, there’s no panic. The heart of the team just keeps
pumping away. And the heart is really the core group of guys who set a pos-
itive rhythm that spreads out to all the players.” Bret described being traded
from a losing team that didn’t have this core heartbeat to a winning team
that won the Stanley Cup and where everyone worked together no matter
what. Bret echoed Mike Keenan’s earlier comment: “When you walked into
that winning locker room, you just picked up the beat.”
Bret added: “I’ve never seen a team win that hasn’t had 20 or 25 guys
pulling together who are more interested in the team and the team’s success
than their individual success. Those are the most enjoyable moments I’ve
had in my career. Being part of those teams that all had a common goal of
playing for each other. And those are the things you remember about sports.
What you remember about great teams is the love you have for one another
and how much you want to work for one another. It’s not about yourself.
It’s about the team.”
Cammi Granato was a standout player and the captain of a very good
American hockey team that won an Olympic gold medal. I asked her what
makes a good teammate. “I think being a good teammate means putting
the team first.” And she went on to talk about the importance of respecting
and getting along with teammates. “Chemistry is a big factor. It starts with
respecting everybody for who they are. Not everybody has to fit in the same
box. If someone is quirky or different it doesn’t have to be looked down upon
as long as she does her job on the ice. That’s what really matters.”
I believe there are three things that create and build a winning team:
1. A commitment to continuous improvement, what the Japanese call
kaizen.
2. A true team-first mind-set. The we is bigger than the me.
3. The golden rule: Treat others as you would want to be treated. Respect
the game and the players.
Another thing Lombardi said that applies to hockey as well as football
is about effort: A football game may have 50 to 60 plays but only three or
four are game breakers, determining the outcome of the game. You have to
play every play as if it’s the one that is going to make the difference. It’s the
same in hockey. A player may have 20 or 30 shifts in a game and only one
or two may be game breakers. You have to play as if every shift is going to
make the difference. There’s an old saying, “On a team, everyone makes a
difference.” I often ask players, “What kind of a difference do you make?
Team First 117
Will it be one that adds to the team or one that detracts from it? It’s your
choice.” A hockey tough player is a team player.
Over the last 20 years I have worked with half a dozen teams in the WHL
and another eight teams in the BCHL. It’s standard practice to post inspira-
tional messages and advice on the walls of these junior dressing rooms. One
junior team’s dressing room walls had the following good advice to play by:
•• Prepare every day the best we can.
•• Play with discipline every shift.
•• Support each other every shift.
•• Always outwork our opponent.
•• Follow the game plan to the best of our ability.
•• Pay the price necessary to win.
These team directives help individuals play as a team and win at a team
game. One more reminder is a sign on the dressing room door, something of
a classic that reads: “The name on the front of the jersey is more important
than the one on the back.”
Leadership
Leadership is vital for team success. And it’s been said many times, having
a letter on your jersey doesn’t make you a leader, and not having a letter
doesn’t stop you from leading. When I asked Ken Hitchcock, a veteran Stanley
Cup–winning coach, what makes a winning team, he said, “It’s leadership,
specifically, the leadership of the players in the room. If you have the right
core group, a team can win without a strong coach . . . and sometimes win
in spite of the coach. However, even a good coach needs the leadership of
the athletes in the room to be successful.” Earlier in the chapter, I quoted
Scott Mellanby saying much the same thing: “You must have a core of char-
acter guys.”
Todd McLellan is another successful veteran NHL head coach. When we
spoke about leadership, he said, “There’s a lot of misunderstanding about
the word leadership. In a team sport like hockey, it’s not about just one
guy. Nor is it about being a cheerleader. It’s about being a team first. About
having an awareness of time and space and doing and sometimes saying
the right thing at the right time. And it’s about having earned the respect of
your teammates.”
Leadership has many expressions. It’s not just something that happens on
the ice in practice and games. Todd related the story of a talented player in
Detroit who after practice would habitually drop his sweaty underwear on
the floor in the dressing room and leave it for the equipment guys to pick
up. One of the team leaders (not a scorer but a well-respected, hard-working
118 Hockey Tough
checker) noticed the pattern and walked into the shower, firmly pulled the
more talented player out, and told him in no uncertain terms that this was
not the way to be a team player, nor was it a way to manage the room.
What Is Best for the Team

Steve Yzerman, a perennial all-star and an exemplary captain who led the
Detroit Red Wings to three Stanley Cup wins and the Canadian team to
Olympic gold, offered a succinct statement of his philosophy of leadership
and team play: “I always try to do what is best for the team.” Any player
would do well to display that phrase in his or her locker.
When I asked Steve to elaborate, he said, “You play a team sport. You
didn’t choose to play tennis or some other individual sport. So you have to
put the best interests of the team ahead of your own. Generally, things will
work out for you individually, if you have that attitude. You may not lead
the league in scoring, but that’s not important. In team sports, winning is
the most important thing. It’s the number one goal. Do your best in the role
you’re given.”
When I asked Dan Hamhuis, a skilled veteran and team player, about
leadership he spoke about leading by example, modeling a style of behavior,
and establishing positive relationships with teammates. He warned about
not confusing leadership with ruling over people. “I think great leaders serve
the people they are leading in everyday things, even in the menial tasks,
getting to know them, [and similar to Todd McLellan’s story earlier in the
chapter] even picking up towels in the dressing room. A lot of times those
things get overlooked. I think the sign of a true leader is that he is willing
to do anything for his team.”
Shane Doan has been an NHL captain for more than a decade. When I
asked for his thoughts on leadership, he said, “I really think the most import-
ant part of being a leader is to be humble and put others first. And if you
are willing to do those two things, the position you’re put in of authority
or being a leader naturally is going to give you a platform. You just need to
make sure when you are on that platform that you have humility and that
you put the team first and others first, and what’s best for the group is better
than what’s best for you.”
Ryan Getzlaf, captain of the Anaheim Ducks, spoke of modeling the team
behavior you want others to express. “Leadership first and foremost has got
to start with you. You can’t tell other people or expect people to follow you if
you do your own thing. One of the things I learned from Scott Niedermayer
was being accountable to myself and my teammates. As the leader of the
team you always have to make sure that you are doing the right things if you
want to call people out or you want people to follow you. You’ve got to be
doing the right things yourself.”
Team First 119
Chris Williams/Icon Sportswire
Ryan Getzlaf, an NHL all-star center and captain of the Anaheim

Ducks, knows relentless effort and a team-first attitude are keys
to effective leadership.
Hayley Wickenheiser, who captained Canada’s Olympic team in 2010,

echoed Hamhuis’s and Getzlaf’s comments in saying that her secret of lead-
ership is simply to lead by example. “You have to make tough decisions as a
captain,” she said, adding that a captain has to be prepared to be unpopular.4
On being a good teammate and a leader, Brendan Gallagher of the Mon-
treal Canadiens says, “In a sport like hockey you need every single player
on your team to contribute and to feel accountable for their play or you will
never win. Being a good teammate has a couple of responsibilities that come
with it. First and most important you have to lead by example. Show your
teammates that you are willing to do everything it takes to win, and they
will eventually follow. Leadership is being able to get your teammates to
follow you, whether that be challenging them in practice to help them get
better, or just simply talking to them to help work through some frustration.
You have to understand what your teammates need and what you can do to
help get the best out of them.”
120 Hockey Tough
Be a Good Teammate
Along with getting stronger, sharpening skills, and learning the game,
players must learn to fit in and be good teammates. Two experienced hockey
minds have something to say on the subject. Ryan Walter, a 15-year NHL
veteran player and a coach, stated, “NHL coaches don’t want to babysit. NHL
coaches have a lot on their minds and they want players to be professional.
They want players to come in and take responsibility, to be accountable. They
want players to be their best without a lot of other issues. So if you are a
player who is constantly complaining, or is in a place where you don’t have
the right attitude, then that’s a nonstarter. You are going to have a tough time
playing at the NHL level. Don’t be a player who creates problems for people,
especially your coaches. Be a player who finds solutions.”
Ken Hitchcock said, “I think everybody is looking for the players that get
what it means to be a member of the team. There are many roles in the sport
of ice hockey. You can leave minor hockey as a top-six forward and fit in
as a pro as a checker. Or you can leave as a skilled power-play specialist as
a defenseman and end up being a depth player. There’s room for all kinds
of skill sets. But more than anything, if you don’t fit in team-wise, if you
can’t understand the concept of team, you’ll get squeezed out quick because
coaches don’t have patience for you. They may not give you the extra chances
that kids who understand the concept of team get. So, to me, understanding
the team part of the game is most important.”
Art and Yves were two talented players who didn’t fully embrace the team
concept, and it cost them. Art was a mobile, physical defenseman who could
play tough but who was driven to generate points. The problem was that he
was more interested in rushing the puck when his team was leading by a goal
than in playing strong D in front of his net. His “I know, I know” attitude in
response to feedback irritated the coach and led to his getting less ice time
and ultimately less and less opportunity.
Yves was an offensively talented winger, a good skater and puckhandler
with a great shot. His issue was that much of what he did suggested the
team strategy should be altered to suit his strengths and his game. Although
Yves was capable of playing at the highest level, his self-centered perspective
exasperated coaches and led to his being a healthy scratch in lesser leagues.
I asked Marc Crawford, another Stanley Cup–winning coach, who has
also won championships in the Swiss National League, about the process of
building a winning team. What Marc said applies to developing a winning
team as well as a successful player. “First, you have to assess what you’ve got
in terms of talent and character. You have to become aware of your strengths
and deficiencies and build from there. If there is a void in an area, whether
it’s talent, character, or leadership, the void must be filled, and the talent
you have must be developed.”
Team First 121
You do that by setting goals regarding the strengths and skills you want
to develop, including being a good teammate. Then work hard. A positive
focus is vital when developing skills. That involves using positive self-talk
and positive imagery (described in chapters 3 and 4). Last, reflect and critique
(reassess) your performance as a player and teammate. Acknowledge your
successes as well as the things you must improve. Being hockey tough is
having a commitment to continuous improvement. Assessing and adjusting
is an ongoing process.
Team Feedback
An exercise I’ve used with professional, college, and junior hockey teams in North
America and Europe is to pair up teammates at a team meeting. Then, in front of
the entire team, one of the pair describes one thing that’s been most positive about
his partner’s contribution to the team (“One valuable thing you bring to the team is .
. .”) and one thing his partner can improve or do more of to enhance team success
(“One thing we need more of from you is . . .”). Then it’s the other player in the pair’s
turn to do the same. There is no feedback from the player listening, except to say,
“Thank you.” It’s a total team exercise, and in 50 minutes a team can go around the
room and generate some positive peer feedback. It is absolutely essential that the
coach facilitating the exercise make it clear that comments must be respectful of
the players, the team, and the exercise. The idea is to provide players with honest
feedback from their peers that acknowledges and supports a player’s strengths
and efforts and also directs and encourages him to work more diligently on areas
where he can contribute more. Again, essential to making this process work is a
team culture where there is a genuine desire to improve team play and an attitude
of respect for teammates and the game.
An alternative approach to the same exercise is to have each player write a
brief comment about each of his teammates with regard to both what each player
positively contributes to the team on and off the ice and what each player can
improve or strengthen to enhance the team’s performance. Papers are filled out
anonymously and then collected, shuffled, and either handed back to the coach,
who then meets with players individually and gives them the team’s feedback, or
handed back to the players. In the latter case, one by one, each player listens to
his teammates read the comments with regard to his performance. Again, respect
for the people and the process is essential.
The latter exercise can be quite effective if done just among team leaders. In
one exercise with eight veteran team leaders, I heard the group tell the team’s
leading scorer that he had to contribute more defensively, tell a star player that
he needed to have more discipline and that the retaliation penalties he took were
hurting the team, and also tell a grinder who lacked confidence that his hard work
was appreciated and he shouldn’t be so hard on himself.
122 Hockey Tough
Improving Teamwork
What can a player do to improve teamwork?
First, know your job. Understand what is asked of you and make every
effort to do it. If you are not clear, ask the coaches.
Second, model a winning team attitude. Winning teams are about a com-
mitment to team play, to the game plan, and to each other. Work hard in
practice to improve your skills, to bring a high quality and tempo to drills,
and to model a winning work ethic. Don’t simply go through the motions.
Embrace the idea of doing whatever you can to serve the team, especially
the tough stuff: blocking shots, forechecking, backchecking, finishing checks,
getting pucks out of the defensive end, getting pucks deep, going to the gritty
places. It’s all a part of being totally team first. To play the hockey tough
team game, surrender the me for the greater we. When the game is played
at its best, you will get back more than you give up, plus you will have the
satisfaction of being a part of something greater than yourself.
Third, communicate. Talk with your teammates. Communicate with line-
mates and defense partners. Be positive. Think positive and talk positive.
Encourage and acknowledge the positive effort of your teammates.
Fourth, improve your conditioning and your off-ice lifestyle (diet and rest).
By doing this you are enabling yourself to work hard in practice on the things
you need to improve and so you can execute shift after shift, game after
game. One of the best ways you can serve the team is to give as close to 100
percent effort every shift. Away from the rink, respect yourself and the team.
Be Consistent, Be Prepared
One of the qualities necessary for being a star player that is sometimes over-
looked is consistency. Preparation is key to being consistent. Roger Neilson has
said, “One of the most important things to learn is how to get yourself ready
to play day after day, game in and game out, throughout the long season.”
When I asked Roger how a player might go about doing that, he said, “If a
team has a hockey system, the coach’s task is to get the players to play the
system. Playing the system creates order, and that provides consistency. The
same is true on a personal preparation level. It’s having your own system
and knowing what you have to do to execute on the ice and focusing on
that. It’s also knowing how to prepare for games and running your routine
day after day throughout the season.”
Preparation is a key to confidence and success. Throughout the book are
suggestions on how to prepare. Let’s review what you can do.
First, set goals for the kind of player you want to become. Then set goals
for what you do on the ice and in the gym. When you step onto the ice
for practice, think, Today I’m really going to work on __________ or make
__________ happen.
Team First 123
Train weaknesses and play strengths. Most players like to look good. Con-
sequently, they tend to practice what they are good at and are less inclined to
work on some of their weaker qualities. Experienced junior coaches such as
Garry Davidson have observed that some of the young talents that blossomed
under their coaching were the players who set goals and worked hard to
make themselves better by focusing on their weaknesses as well as on their
strengths. Davidson, who coached the Kariya brothers in junior hockey, said
that two of the things that differentiated Paul and Steve were their ability
to identify the things they had to improve and their intense work ethic and
willingness to work on weaknesses.
I asked Steve Kariya, now a scout with the New Jersey Devils, about
Davidson’s assessment, and he replied, “If you want to play in the NHL, you
have to develop all your abilities, the whole package. To do that you have
to practice the things you are not good at. There are guys in junior who just
keep taking those big slapshots in practice that they rarely have the time and
space to use in the NHL.”
Davidson also noted that the Kariyas were positive and practical. They
didn’t dwell on things they couldn’t control, such as size. Instead, they max-
imized their quickness and strength. Davidson recalled the first year that he
coached Paul Kariya as a junior. At the end of the season, the 16-year-old
asked his coach what he needed to work on to improve. Davidson advised
him to focus on his shot, specifically on a quick release and accuracy. “I don’t
know how many thousands of shots he took over the summer, but when
he came back in the fall, it was clear that he dedicated himself to the task
because Paul’s shot was quicker, more accurate, and a lot more powerful.”
The fact that Paul became a prolific goal scorer and an NHL leader in shots
on goal is a testament to the value of commitment, talent, and hard work.
Larry Robinson, a perennial NHL all-star defenseman and a successful
NHL coach, made a similar point when I asked him how he would help a
player develop. “Get him to focus on his weaknesses, not his strengths. Most
athletes focus on their strengths. It’s human nature to focus on what you’re
good at and what comes easily to you. If it’s easier to turn right, then people
go to the right. In terms of their development, it’s important to get them to
do what they have trouble doing.”
Donald Brashear also had a similar perspective about what it takes to
improve. “There’s a part of the game that comes natural to me: being the
enforcer and playing physical. I don’t need to focus on that. I focus more
on things that are harder for me. That way, I improve on these things. The
other things I know I’ll do well.”
Shawn Horcoff, a 15-year NHL veteran who won a scoring title in junior
hockey, is an intelligent athlete capable of adapting to whatever role is asked
of him. When I met with Shawn he was playing on a checking line with the
Dallas Stars. As mentioned in the introduction, Shawn stressed the importance
of working on the things that need improvement. “I spend very little time on
124 Hockey Tough
my strengths. In hockey that kind of stuff comes easy to you, especially as

you get older. So I’ve always looked for weaker parts of the game and tried
to figure out ways to improve.” That kind of attitude serves the player and
the team. And it provides both with more opportunity.
To summarize: Being a team player means that you are team first in your
thinking and actions; that you are committed to improving your game, being
the best player you can be, and serving the team to the best of your ability;
that you are fit, focused, and totally prepared to contribute. Work on every
part of your game, especially the things that need improvement. Be willing
and enthusiastic to serve the team and play any role asked of you.
In a team game like hockey, everyone makes a difference. Be a positive
difference maker with your attitude, the way you practice, your willingness
to listen and learn, the way you compete, and the way you relate to your
teammates.
Respect the game, respect the team, respect the coaches, respect your
teammates, respect yourself. Be the kind of player and teammate you would
like others to be.
HOMEWORK
ASSIGNMENT: Playing the Team Game
The only homework assignment for chapter 11 is to consider carefully and list
what you can do to be a better team player. Then do it and be it.
CHAPTER
12
Personality
Differences
In chapters 2 through 10, I outlined some basic mental training principles and
skills for playing winning hockey. Although these principles and techniques
apply to almost everyone, people are different. This chapter discusses some
of the ways that players differ from each other and how these differences
may affect preparation, dealing with pressure, and on-ice performance.
Players differ in physical attributes such as size, strength, and speed. They
also differ psychologically in terms of attitude, experience, intelligence, and
personality. As a player, it is important to have a clear understanding of your
psychological makeup so you can create the optimal mental state for you
to succeed. As a coach, it is important to know the mental makeup of your
team in order to empower them to be at their best.
Personality differences exist among players and coaches. Our interest is
in how these differences affect preparation and performance. In addition to
the traits explored in the Athletic Success Profile (discussed in chapter 10),
some of the most relevant differences in personality style to consider are
•• introversion versus extroversion,
•• task orientation (analytical, thinking) versus feeling orientation (intu-
itive, social),
•• detail orientation (specifics) versus general orientation (big picture),
•• type of focus (external, internal, broad, narrow),
•• practical versus theoretical orientation, and
•• vertical versus horizontal thinking.
125
126 Hockey Tough
Introverts and Extroverts

Let’s look at introversion–extroversion first. In chapter 5, I pointed out a
direct relationship between the amount of emotional intensity, or emotional
arousal, a player experiences and the player’s performance. With either too
much or too little emotional intensity, performance is less than optimal. The
relationship is depicted in figure 12.1. I usually ask players, “On a scale of 1
to 10, at what number of emotional arousal do you think you would perform
at your best?” Most players seem to have a reasonably good idea as to what
number represents where they would be feeling and playing their best on
the emotional arousal dimension.
The relationship between emotional arousal and performance can be
affected by a personality factor such as introversion–extroversion. In general,
introverts tend to be more sensitive and overload more readily than extro-
verts. In contrast, extroverts tend to
be more stimulus seeking and may Optimum emotional
require a higher level of arousal to intensity level
be at their best. This relationship is
depicted in figure 12.2. High
In terms of pregame preparation,
Performance
this can mean that introverts may

play better if they learn ways to
stay calm before a game. Introverts
seem to function better with a
clearly defined pregame routine to Low
help them manage emotion. This
reduces unnecessary last-minute 1 2 3 4 5 6 7 8 9 10
surprises and limits rushing, both of Emotional intensity
which can be arousing and anxiety FIGURE 12.1 Relationship between emo-
producing. Introverts appreciate tional intensity and athletic performance.
order. They prefer things to occur
on time and take pride in having High
their equipment in order. This is a E6413/Miller/Fig. 12.01/544511/HR/R4-MH
Introverts Extroverts
useful behavior.
A possible downside, however, is
Performance
that introverts sometimes become

preoccupied with the minor details
and ritual of preparation and can
upset themselves with small devi-
ations in their pregame routine. To
allay any potential anxiety, it can Low
be useful to remind the more intro- Low Emotion arousal High
verted player (or coach) to relax. FIGURE 12.2 Introverts and extroverts
Introverts can benefit from being react differently to emotional stimuli.
E6413/Miller/Fig. 12.02/544512/HR/R1
Personality Differences 127
reassured that they are prepared, things will be fine, and they can deal with
any minor alteration in routine or schedule that may present itself. A pregame
conscious breathing session, positive self-talk, and mental rehearsal are all
useful mental skills for an introverted player.
Extroverts may actually require stimulation, interaction, and a challenge
to get into their optimal arousal zone. They may have difficulty organizing
well in advance and often wait until the last minute to get going. This can
lead to some last-minute confusion regarding equipment and scheduling their
time. It’s advisable to encourage extroverts to develop a pregame preparation
routine that helps them do what’s necessary to get themselves ready to play.
Most players and coaches fall somewhere between the extremes of intro-
version and extroversion. You need to be aware of who you are and who your
teammates are, and to respect the differences that exist between people. You
deserve to exhibit your abilities, and so do they.
Of the many teams I have worked with, most have had a wide range of
personality styles among players. Music preferences can reflect some of these
differences. Music can be used to regulate emotional states. Before a game,
some players like to listen to loud rock and pump up, some like heavy metal,
others like Western or calming music, and some prefer quiet. Take note of
what you like to do and listen to before a game in order to feel ready to play.
Become more aware of the needs of others. Respecting these differences
and having some flexibility is part of successful team preparation. Failure to
attend to individual differences can cause player or team problems, even at
the highest levels of competition.
One additional caution on dressing room music for players and coaches: If
music is being played too loudly, it can actually have a mental suppressing
effect that would not be performance enhancing. Keep in mind that sensitivity
levels to sound vary. One solution is to encourage players to use headphones
so they can listen to what works best for them on an individual basis.
Another distinction between introverts and extroverts is that the latter
tend to be more social and outgoing. In getting up for a game, the extro-
vert is more apt to get energy from the competitive confrontation ahead of
him—from the anticipation of “me (or us) against them.” The introvert is
more inner focused and may be more motivated by the personal challenge
to execute well.
Cliff, an introverted NHL forward, described skating close to Chris, an
extroverted defenseman on the other team who was stretching next to the
boards during a pregame skate. As Cliff skated by, Chris said to him (as an
aggressive extrovert might), “I’m going to kick your ass.” Cliff said, “It kind
of shifted my focus a little.”
With regard to intra-team interaction, extroverts enjoy talking and joking
with teammates before a game, even challenging them. Introverts, on the
other hand, are more apt to prepare quietly. They often warm up and men-
tally rehearse aspects of their game by themselves. Joking around can be a
128 Hockey Tough
disturbing distraction for them right before a game. I’ve observed players and
coaches who were aggressive extroverts use stimulation and confrontation
to get themselves and their teammates or players up before and during the
game. On occasion, they will challenge their teammates to “show up.” For
some players, a direct in-your-face challenge can spark them to perform well.
For others, it has exactly the opposite effect.
I know of one player (I’ll call him Gary) who was yelled at and sworn at
so often by his coach in his first year in the NHL that his teammates gave
him the nickname “F###n’.” When I asked one of his teammates why, he
explained that every time the coach talked to or about Gary, he would say,
“F###n’ Gary did this” or “F###n’ Gary didn’t do that.” A dozen years later,
after Gary had established himself as a very competent NHL player, I asked
him about the story. “Yeah, it’s true,” he reflected. “And I want to tell you,
it’s no fun driving to the rink in the morning with your guts in a knot because
you know the coach is going to yell and swear at you. It certainly didn’t help
me to play better. It was only later, when I was traded and treated respect-
fully, that I became a better player.” If it’s your goal as a coach to enable
your players to be at their best, then it’s important to understand what each
player needs in order to be at his best. Anything less can limit a player and,
ultimately, the team.
Introverts and extroverts prepare and react differently. John was an NHL
all-star goalie. I would describe him as very thoughtful, organized, and serious
about his pregame preparation. He had his own specific game-day routine.
He started with a light breakfast. At the morning skate, he focused on pre-
paring himself. Sometimes he watched the other team’s shooters, but never
their goalies. He avoided interviews the day of the game. He had his main
pregame meal at 1 p.m., usually a set menu of high-carbohydrate foods with
chicken or fish, no spices. After the meal, he relaxed and did some inspira-
tional reading, then took a nap. When he awoke, he watched TV (nothing
serious) for about half an hour, then had a light snack. He got to the rink
early so he had time to do some visualization and stretching before dressing.
During the game, he maintained his focus on the puck, even during stop-
pages in play. “My job is to stay focused on the puck, and that’s what I do
for the entire game. I don’t skate over to the bench during stoppages in play.
I don’t think it’s the time to socialize.”
What John and more introverted goalies pride themselves on is their
self-control and their ability to stay focused on the puck and not allow them-
selves to be distracted by anything, such as being bumped or screened, or
what happened in the last shift, the last period, or the last game. They think,
Nothing can distract me.
Contrast that with the more extroverted style of goalies who are stimulus
seeking and seem to enjoy getting involved in the action. These goalies have
been known to mix it up with opposing forwards who invade the crease or
crash the net. They often come out to play the puck in dangerous situations.
These extroverts, who seem to thrive on confrontation, have to remind them-

selves not to be too confrontational. The extroverted goalie must evaluate
whether being confrontational actually helps or hinders his play. If being
bumped bothers him and retaliating is a distraction that gets him off his game,
a goalie had better learn to manage his emotions and strengthen his focus.
As for John, his rigidly structured pregame routine was something he
developed over time, something that worked for him. My experience is that
pregame routines vary considerably. Some players mentally rehearse their
game in detail, whereas others prefer to deal with pregame pressures by
distracting themselves. Some players have set routines like John; others are
more casual and vary their pregame behavior. The important thing is to learn
what works for you.
I often make recordings for players to use before games to relax and help
them visualize. These recordings usually consist of a four- to five-minute
section on relaxing and conscious breathing and sending energy out through
the body. Another three- to four-minute section combines right feelings
with positive thoughts and imagery, including mentally rehearsing playing
good offense and defense. Not surprisingly, some players find the recordings
more useful than others. I think recordings are most effective when they are
personalized to address a player’s style, the specific behaviors he wants to
rehearse, and the emotional state he wants to achieve.
While working as a sport psychologist for the Los Angeles Kings, I made
a generic pregame warm-up recording for all the forwards. It contained the
“right feelings, right focus” formula that I discussed in chapters 3 through 7.
About two weeks after I had given out the recordings, one of the players, an
extrovert, asked if he could speak to me. When we met, he returned the CD
with the recording, saying, “Thanks a lot for the recording Dr. Miller, but it
just doesn’t seem to work for me. I play better when people give me shit.”
Although I didn’t give him exactly what he asked for, I did make another
recording for him that combined positive imagery with aggressive, challeng-
ing, confrontational comments.
Thinkers and Feelers

Another personality style difference between players is that some are more
thinking, analytical, and task oriented, whereas others are more feeling and
people oriented. This style difference is a matter of perspective and how
players prefer to be acknowledged. Feeling-oriented players are more social.
They are concerned with how they feel, how others feel, and of course, how
others see and feel about them. They tend to play with passion and respond
to a pat on the back. They appreciate people acknowledging them for who
they are (e.g., “You are a good player,” “You’re someone I can really count
on”). They are often upset by others saying negative or uncomplimentary
things about them.
130 Hockey Tough
Task-oriented players are primarily concerned with the elements of the

task at hand—with analyzing what has to be done and doing it. They are
less sensitive to general personal criticism and are more responsive to being
acknowledged for a specific play or competency (e.g., “I liked the forecheck
at the start of that shift, especially the way you went into the corner hard,
pinned your man against the boards, and then got the puck”). Because of
their task focus, at times these players may appear to be less emotional and
less aware of or sensitive to the needs of other players on the team.
Players and coaches would best be aware of these differences in perceptual
style. They should recognize that some players focus more on performing
the specific tasks required by their position and role on the team, whereas
others are more tuned in to the social aspects of participation in a team
game. Again, understand who you are, and have the flexibility and balance
to express your style in preparation and training.
On all personality dimensions, it can be very beneficial if coaches have
an awareness of their own personal style as well as the style of the athletes
they are coaching.
Detailers and Generalizers

Another personality dimension that differentiates players is that some are
more specific and detail oriented, whereas others are more big-picture gen-
eralizers. Are you a detailer or a generalizer?
Detail-oriented players highlight differences. They can be exacting, and
they often focus on small imperfections. They enjoy creating and maintaining
order. As part of their preparation, they often break down the performance
of specific tasks into elements (“If we are in their end with the puck, I do
__________. If they are in our end with the puck, I do __________.”), incor-
porating these elements into their mental rehearsal. They may consider in
detail how they will perform each element. Sometimes they can get too
focused on detail and overly upset by minor imperfections in their play. At
those times, they should be encouraged to step back, take a breath, and look
at the big picture—at what the team is trying to accomplish.
Generalizers see the big picture. They read the overall pattern of the game,
but they tend to pass over or skip detail. If you are coaching a generalizer,
remember that he might benefit by bringing a sharper, more detailed focus to
his perspective and imagery. Along with video feedback, a good suggestion
is for him to go back to those days when he really excelled and reflect on
what he did to prepare and perform. Players who are more introverted and
those who are more task and detail oriented are more likely to approach this
evaluation with some interest. Their reports are apt to be more thorough.
It’s more difficult to encourage extroverts to fill in these preparation sheets
or to keep a training journal.
An elite youth team I worked with began journaling at the start of the
season. Their coach asked them to write down their goals, any skills to be
improved, and what and how they prepared for each game. He believed this
process really helped his players be more focused, accountable, response-
able, and effective.
Journaling means keeping a detailed record of how you prepare, train, and
play. Although few hockey players seem to do it, journaling can be useful
to the performance process. If you keep good journal notes, you can always
go back and answer the question “What did I do (or not do) on that day
when I really played great?” You have a personal record of it. It is a kind of
self-feedback or debriefing process.
Focus
An area of personality difference that may correlate with introversion and
extroversion is focusing style.* Some players focus more on externals, and
others focus more internally. What’s your focusing style?
Externally focused players attend more to things around them (e.g., cir-
cumstances both around and in the game, the rink, the crowd, their team-
mates, even off-ice issues). They may pay less attention to how they feel
and what’s going on inside them. Often they are not good at knowing when
and how to pump themselves up or calm down. The flip side of the coin is
those players who are more internally oriented. Although they may have a
clear idea of how they feel, they may be less cognizant of what is going on
in the game around them.
In addition, width of focus can vary from broad to narrow. Players with too
broad an external focus may be easily distracted and may react to anything
or everything going on around them. Players with a narrow internal focus
have a tendency to become overly self-reflective and excessively focused
on their anxieties, aches, and pains. Players’ focusing styles can affect how
they read the game, how they manage themselves, and their coachability.
Coaching Differences
Coaching provides an excellent opportunity and challenge to understand the
marked range of personality differences that exist among players. Of course,
the same differences that exist among players can also be found among
coaches. Coaches can be introverted or extroverted, feeling or task oriented,
detail people or generalizers, and internally or externally focused. An effective
*For example, see The Attentional and Interpersonal Style (TAIS) inventory, www.rembisz.com/tais3.html.
132 Hockey Tough
coach is one who knows his own predispositions and can understand and
relate to athletes of all styles.
A coach’s personality style can interact with a player’s personality. For
example, an extroverted coach may more readily understand the needs of
an extroverted player—what makes him tick and how to fire him up. To be
more effective, however, the extroverted coach must adjust his energized
and sometimes in-your-face style to the more sensitive personality style of
the introverted athlete. The Gary example I described earlier in this chapter
illustrates the counterproductive nature of that kind of miscommunication.
An introverted coach is likely to have some of the same control preferences
as the introverted athlete and may be challenged to display the necessary
fire and flexibility in dealing with a more outgoing, spontaneous, extroverted
athlete. Similarly, the very analytical, task-oriented coach may have a greater
understanding of and ability to communicate with task-oriented athletes and
may find it more challenging to give encouraging emotional support to the
feeling-type player. A coach who is more detail oriented would be wise to
make the effort to be less detailed with players who are generalizers and yet
help them appreciate the value of more exactness in their preparation. Indeed,
whenever there are personality style or communication differences between
player and coach, both parties would be well advised to take a breath or two
and exercise a little more patience and flexibility.
Whether you are a coach or a player, the ideal is to assess and adjust. Get
in touch with who you are, and learn how to create the feelings and thoughts
that help you get into your optimal zone. Clearly, differing personality styles
do this in different ways. And there are different ways to coach players to
help them perform at their best.
Darby Hendrickson, a former NHL center now coaching the Minnesota
Wild, has said, “You can’t treat everyone the same. Players and circumstances
are different. I think coaching is most effective when it has an awareness of
those differences and a feel for what’s needed in the moment.”
I agree. I do a seminar for coaches entitled The Ten Biggest Mistakes That
Coaches Make. And high on the list is insensitivity. I am specifically referring
to coaches’ insensitivity to how their personality style interacts with the
players’ personality style. The hockey tough player is able to flex and adjust
to the coaching style. However, a coach who is sensitive to both his and the
player’s style certainly facilitates the communication process.
Practical and Theoretical Players

Another distinction between players is whether they are the practical or
theoretical type. The practical player tends to be interested in what to do
and how to do it. The more theoretical player has a greater interest in why
it should be done. The detailed analysis and explanation often presented in
coaching sessions run by a theoretical coach may seem long and boring to
the practical player.
One piece of advice for coaches (especially the more theoretical, analytical
type) is to avoid providing too much analysis to players, especially imme-
diately before a game. Overanalyzing can get everyone thinking too much
and is a turn-off for the more practical player, the extrovert, the generalizer,
and the more instinctive feeling player.
Some years ago I worked with two different head coaches on a successful
NHL team. One was a good teacher and strategist, a nice guy, and an intel-
ligent, theoretical coach. The other was also intelligent but was a practical
fellow who could be sarcastic and confrontational. It fascinated me to watch
various players react to these different coaching styles. One practical tough-
guy winger, an extrovert, found the teaching of the theoretical coach excessive
and demotivating. One introverted, analyzer-type defenseman found the same
coaching excellent and played his best hockey for that coach. In contrast, the
practical tough-guy winger excelled for the practical, confrontational coach,
whereas the young analyzer-type defenseman found him to be too callous
and critical at times.
Thinking Styles
Still another area of personality difference has to do with thinking style.
Are you a more lateral or a more vertical thinker? Players who think more
vertically tend to be more ordered, follow instructions, and process one
thing at a time. They do not like ambiguity or change. In contrast, more
lateral-thinking players tend to be more adaptive. They are less order-bound
and can read situations and adjust more easily. This is most relevant when
it comes to adjusting to changing assignments and switching linemates or
defensive partners.
Bob was a motivated, coachable veteran NHL defenseman—a conscientious
defender and good at rushing the puck. At the time I worked with him, he
was struggling with his game on a team that was struggling to win. He called
me because he felt uncomfortable and was playing with less confidence than
usual. “Most of the time I do the right things to prepare, but I still feel unsure
of myself out there, and I have one of the worst plus–minuses on the team.
I should be happy about all the ice I’m getting. They even have me on the
power play. But things are changing so much, I never know who I’m playing
with, and we always seem to be out of sync. I feel like I don’t know who’s
going to do what out there.”
I encouraged Bob to continue doing what he was doing to prepare. Then
I explained to his coach that Bob was a very vertical-thinking player. He
performed at his best when things were consistent and structured. Bob was
most effective when he knew who he was playing with and what his and
134 Hockey Tough
their roles were. Under those circumstances, he was a reliable, competent

NHL defenseman. However, when there was little consistency and structure,
he had trouble adjusting and performed at less than his best.
Most players perform best with a clearly defined role and familiar partners
and linemates. Some players are more vertical and bothered by changing
circumstances, whereas others are more lateral and adaptive and can more
easily adjust to playing any position on any line and be effective.
David Koci was a highly-motivated fringe player in the NHL, a tough guy
and a team player who could play forward or defense. I recall having break-
fast with him on a game day and asking him, “Are you playing tonight?”
David calmly replied, “I don’t know. They’ll tell me just before the game.
And if I do play,” he added, “I don’t know if I will be asked to play forward
or defense.” In terms of proper preparation, not telling a player until the last
minute what position he’ll be playing is not a policy I recommend. David,
who is now coach in the Czech Republic, could handle it well enough. Some
more vertical types could not.
There is no good or bad or right or wrong personality style. It is simply a
matter of differences between people. Growing your understanding of these
differences can help you be a more complete player or coach.
Big-Guy Easy Syndrome

The last personality style that I want to discuss is one I call the big-guy easy
syndrome. Not everyone is gifted with the same tools or body size. One thing
I have observed is that some large players who were big at an early age and
who used their size to be successful at the lower levels (bantam, midget,
school, and even junior hockey) don’t seem to have developed the work
ethic of their smaller counterparts.
If you’re small, the only way to succeed is to work hard and keep moving.
If you’re big, sometimes your size, not your effort, can get the job done.
Consequently, what some big men consider to be appropriate work output
may be much less than that of their smaller teammates, and some may be
inclined to laziness.
The answer to helping these big guys increase their work output isn’t
simply to tell them to work harder. In some cases, they actually have to be
put on a structured program and even have the appropriate level of effort
modeled for them.
I have seen big guys in junior hockey who just do their thing and then
cruise. They don’t seem to understand that they have more to give and they
have to give more. I recall one NHL prospect who had been a big star through-
out his junior career being surprised and annoyed that he hadn’t made the
NHL team at the end of training camp. “I worked harder this summer than
I ever worked before,” he complained, as if working hard should automati-
cally have entitled him to the reward of playing in the NHL. The truth is, he
was an easy player who needed to train harder and work harder on every
shift. After training and playing a few games with the NHLers, he saw how
hard everyone else was working and began to appreciate the need to work
harder. But it wasn’t easy for him to adjust because he had developed some
lazy habits that had become part of his identity.
Indeed, several NHL coaches, including Scotty Bowman, have said that
if a player completes his development without learning how to work hard
and what it takes to be successful in the process, it can be difficult if not
impossible for him to turn things around and become an effective, mentally
tough player in the NHL.
HOMEWORK
ASSIGNMENT 1: Reflect on Your Personality Style
• Are you more of an extrovert or an introvert?

• Are you more of a thinking person or a feeling person?
• Are you more of a task-oriented person or a generalizer?
• Are you more internally or externally focused?
• Are you more broad or narrow in focus?
Most people have elements of both extremes in their personalities. If one

element is clearly dominant, then review the game preparation sheet and
consider what adjustments you need to make in your game preparation to
help you prepare better.
Depending on circumstance, sometimes it’s advisable to talk with the coach
and let him know what kind of support works best for you.
ASSIGNMENT 2: Skill Improvement

For the next month, before each practice, select a specific skill that you are
going to work on that day. Before practice, write down what drills you might
do to improve that ability. After practice, write down any observations you
made during practice.
ASSIGNMENT 3 (Optional): Journal

Try keeping a journal for the next month.
CHAPTER
13
Game Readiness
It’s clear from reviewing what some of the world’s best players and coaches
say about scoring, playing defense, checking, and tending goal that there is
no single right way to prepare mentally or play the game. Players are indi-
viduals. Some are analytical; others are intuitive. Some pump themselves
up before a game; others prefer to relax and calm down before they play.
Some players report they regularly use positive power thoughts and mental
rehearsal, while others report they don’t use these tools in a systematic way.
If your commitment is to be the best player you can be, then you should
continue to assess and adjust and develop a mental training program that
strengthens your focus, emotional control, and attitude.
Hockey toughness is not something a player is born with. It’s something
that develops with motivation, commitment, hard work, and good training.
When I discussed the use of sport psychology with Glen Hanlon, a veteran
player and coach, he mirrored my thinking with this remark: “I don’t care how
talented or experienced a player is. If he’s doing some mental training and
is preparing, thinking, and visualizing, it’s only going to make him better.”
I am frequently asked about the best way to prepare for a game. My
response is that game preparation is a personal thing. There are many ele-
ments that go into quality preparation. Rest, diet, right focus (positive self-talk
and mental rehearsal), right feelings (conscious breathing and energizing
through cardio and stretching), a positive high-performance attitude, orga-
nizing equipment, and quality practices are all important parts of preparing
yourself to excel. Discover what you need to do to be most effective.
Of course, it’s important to look after your body, to eat properly and get
rest. I asked Rollie Melanson, an NHL veteran goalie with 15 years of NHL
coaching experience, what advice he would give to an up-and-coming goalie
on his mental game. Rollie’s advice is applicable to all players wanting to
play well. “Outside of the technical part of the game, make sure you prepare
what you can control, especially leading up to a game, the night before, the
day before. That includes the training inside the gym, the way that you eat,
137
138 Hockey Tough
the way you stretch. Make sure you do everything to give yourself the best
peak performance that you can bring to the rink the next day. Give yourself
a chance to have your A game.”
Practice Well
The message throughout Hockey Tough is that practice builds confidence
and it also sharpens skills. Practice helps you know that you are physically
and mentally prepared, that you have the energy, the focus, the skill, and
the determination to execute your ABCs.
Andrew Cogliano, a smart, speedy NHL winger, uses practice to build
confidence and improve his game readiness. “When I practice well I play
well. I like to work on my strengths. I especially like to work on things that I
want to improve in my game; things like being a little more patient, holding
pucks a little more, and shooting accurately. Doing these kinds of things well
in practice builds my confidence and works subconsciously on helping me
know I’m ready to play great.”
If you are physically ready and have practiced well, then it comes down
to the mental game. To the three rights: right focus, right feelings, and right
attitude.
Roy K. Miller/Icon Sportswire
Andrew Cogliano is a speedy, effective two-way winger with the Anaheim Ducks who relies
on practice to build confidence and sharpen skills.
Game Readiness 139
Right Focus
I usually recommend that a player begin a pregame process by reminding
himself as follows:
1. Know that you are a good player:
I’m smart (I read the game, I make good decisions, I play the system).
I’m fast (I keep my feet moving, I’m quick to pucks, I use my speed).
I’m skilled (I have good hands, I have an excellent shot, I make good
passes).
I’m physical (I win the boards and the battles, I finish checks hard).
I compete (I’m aggressive, I’m hunting every shift).
2. Know your job. Understand the game plan and what you are expected
to do on the ice in a variety of game situations. Go over your ABCs.
See yourself performing well in the situations you will be facing in the
game (e.g., breakouts, crossing center ice, attacking their D, playing
in their end, transitions, picking up my check, defending in our end,
PK or PP). Discuss any uncertainties with a coach.
3. Visualize what you do when you play your best. Use mental rehearsal
to see yourself performing well. Run through the When I Play My
Best exercise. With mental practice, your reactions become more
automatic.
When I asked Sean Burke, an 18-season NHL veteran goalie and
an NHL goalie coach, for any specific advice on preparation and con-
fidence, his response applied not just to goalies but to all players. “I
always felt that the mental side of it came from the physical prepara-
tion. If you are stepping into a game and you don’t feel you’ve put the
time and work into it in practice, if you haven’t practiced well, if you
haven’t done all the little things that you need to do, you know, like
doing your workouts off the ice, eating properly, getting your rest, it’s
hard to be mentally confident especially at the NHL level. But even at
the 15, 16, 17 age level it’s incredibly competitive, and preparation is
the one area that you totally control. You know the things you need to
do. And if you don’t know what to do, there’s enough good examples
out there, and there are enough people and coaches you can talk to.
And if you put the time and effort in to prepare properly, that’s where
you draw your confidence from. It’s where you draw your ability to
step into games and realize, okay, now I can compete and have fun
with it because I put in the time and I’m prepared.”
When I spoke with Chris Pronger, an NHL Hall of Fame defense-
man, about optimal pregame preparation, his response was sensible.
He spoke about doing visualization and creating a positive frame of
mind. “Preparation is a personal matter. Some players start preparing
140 Hockey Tough
the morning of the game. Others start in the afternoon, and still others
don’t prepare until right before the game. A player should find out
what works for him, then do it before every game.”
I’m frequently asked, “When should I run through my mental
preparation?” I agree with Chris Pronger’s comment. It’s a personal
thing. At the pro level, I often recommend that after a player has his
pregame lunch, he relaxes, does some conscious breathing and pos-
itive focusing, and then takes a nap. Some players don’t like to nap.
Others find mentally rehearsing their performance fires them up and
makes napping difficult. For those, I suggest they run through their
mental rehearsal process after napping. Some prefer to do some pos-
itive focusing at the rink.
Along with imagery, be aware of your thinking. Be a positive self-
talker. Remember to change the channel or park any negative thoughts.
Stay on your positive power channel. Before, during, and after the
game, talk positively to yourself and your teammates. Acknowledge
your ability, and affirm your successes and their successes.
4. Set goals for the game. Pick a couple of things you are going to make
happen in the game. Gina Kingsbury was an NCAA star, a two-time
Olympic gold medalist, and an NCAA coach. When I spoke with her
about preparation she said, “My mental game was something I needed
to work on to reach my dreams and goals of playing for the national
team. For me, I would overanalyze and overthink things. I would be in
a game and I would judge everything I did. Am I doing it right? Am I
playing well? I worked with a sport psychologist, and he said you need
to have 3 goals coming into the game. I would usually show up with
10 or 12 goals, but I had to cut it down to 3. I’d write them down on
a piece of paper. The first would be something to do with a positive
mental attitude. The second would be a feeling I want to feel. And the
third was more tactical. I want to get five shots on net. I want to keep
my feet moving. I want to be fast. I want to bring speed and so forth.
“I could think about these 3 goals throughout the day. But once I
got to the rink I would park those thoughts, put those goals away. I’d
put the note in my mouthguard case, and that would mean I couldn’t
think about it. I could only play the game now and not worry about
the rest. And after the game I could visit those goals and judge if I
accomplished them or not. I couldn’t think about it during the game.
The parking of it really helped me because I knew at that point I had
prepared myself as much as I could and I just had to go out and play
and have fun.”
Right Feelings
Another thing you can do to prepare is learn how to create the right feelings.
As I’ve stated earlier, the greatest limiting emotion is fear. Fear of failure,
Game Readiness 141
fear of making a mistake, fear of letting the team down, fear of looking bad,
and fear of injury. Fear is expressed as anxiety. It pushes players out of their
optimal performance intensity (see figure 12.1).
The easiest way to manage pregame anxiety is with conscious breathing
and positive self-talk, described in chapters 5 and 6. Remember, people tend
to perform under pressure the way they have previously performed under
pressure. So if you tend to tense up before big games, then you will prob-
ably tense up before the next big game, unless you overtrain yourself in a
more relaxed setting. That means practicing conscious breathing every day
(for 5 to 10 minutes) away from the rink and doing some positive self-talk.
Through this training you will strengthen positive habits so that when you
go into a stressful situation, you can handle it. A brief process of conscious
breathing and a positive comment will give you the right feelings to go with
the right focus. In addition, conscious breathing can enhance the quality of
your pregame visualization, enabling you to see yourself at your best.
Having right feelings means feeling confident, rested, and strong. In many
leagues there are simply too many games and too much travel. When players
are tired, they make mistakes, get frustrated, and lose confidence and heart.
It’s been said that “fatigue makes cowards of us all.” Tiredness certainly
doesn’t lead to consistent high-level performance. When it comes to rest,
use your common sense. If you are tired, take the time to rest and recharge.
I describe techniques for recharging in chapter 18.
Right Attitude
A third thing you can do to prepare is strengthen your winning attitude.
Remember if your goal and commitment are to be the best you can be, then
you have to use whatever comes up. If you have been playing well in recent
games or in practice, use it to build confidence and acknowledge that’s who
you are. If you notice things about your recent play that need improvement,
use that awareness, and see yourself making the adjustments and playing
better.
Bottom line: Reinforce your identity as someone who knows his job and
can be counted on to make the play. See yourself executing well. Know and
affirm that’s who you are. Remember, hockey is an exciting game. It’s a high-
speed challenge on ice. Embrace the challenge to be the best you can be.
The game-day preparation sheet (see figure 13.1) provides a way of sched-
uling your time and managing your focus and energy level from well before
the game right up to, through, and after the game. Thinking things through
in advance may help you get a clearer mental picture of exactly what to do
to prepare and play well.
Understanding who you are and what works for you can be very helpful.
One thing you can do to gain insight is to recall those times when you played
your best. Think back and ask yourself, What did I do to prepare on those
high-performance days?
GAME-DAY PREPARATION
Name ___________________________________________________________________
Game____________________Date/time________________Home/away_____________
❏❏ Before the Game

Bedtime_____________ Hours of sleep______________ Wake-up time_____________
❏❏ Daily Activity: Morning

Breakfast food___________________________________________ Time_____________
School or work_______________Pregame skate_________________________________
Focus___________________________________________________________________
Treatment/rehab, yes or no______ If yes, what_________________________________
❏❏ Daily Activity: Afternoon

Lunch food______________________________________________ Time_____________
School or work_____________ Rest time________ from ___________ to_____________
Relaxation/breathing________________________________ Hydration_____________
Imagery/mental rehearsal__________________________________________________
Self-talk__________________________________________________________________
Dinner/snack food________________________________________ Time_____________
❏❏ Before Leaving for the Game

Check equipment, telephone_______________________________________________
Departure time_________ Ride______________ Arrive at rink time _________________
❏❏ Pregame Activity
_________________________________________________________________________
_________________________________________________________________________
❏❏ Check Equipment (skates/sticks/pads)

_________________________________________________________________________
_________________________________________________________________________
FIGURE 13.1 Use the game-day preparation sheet to schedule your time before, during, and
after a game.
142
❏❏ Physical Treatment
_________________________________________________________________________
_________________________________________________________________________
❏❏ Mental Preparation
Relaxation breathing______________________________________________________
_________________________________________________________________________
Imagery/mental rehearsal (ABCs)___________________________________________
_________________________________________________________________________
Self-talk (power words and thoughts for the game)____________________________
_________________________________________________________________________
On-ice warm-up focus ____________________________________________________
_________________________________________________________________________
In-the-room focus _________________________________________________________
_________________________________________________________________________
❏❏ During the Game

Things to do or remember__________________________________________________
_________________________________________________________________________
Work hard_____________ Think positive___________________ Hydrate_____________
Power words_____________________________________________________________
_________________________________________________________________________
_Between shifts, remember to_______________________________________________
_________________________________________________________________________
_________________________________________________________________________
If there are long waits between shifts, remember to____________________________
_________________________________________________________________________
_________________________________________________________________________
Between periods, relax/recharge____________________________________________
_________________________________________________________________________
_________________________________________________________________________
(continued)
143
GAME-DAY PREPARATION (continued)
Think positive_____________________________________________________________
_________________________________________________________________________
Hydrate__________________________________________________________________
_________________________________________________________________________
❏❏ After the Game

Evaluate performance: 3 (excellent), 2 (average), 1 (poor)
Energy level___________ How legs felt__________ Mental sharpness_____________
Positive acknowledgment
One or two things I did well and will continue to work on are:
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
One or two things to improve and work on in practice are:

_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
From S. Miller, 2016, Hockey tough, 2nd ed. (Champaign, IL: Human Kinetics).
144
Game Readiness 145
Best Performance
Go back and visualize a game in which you performed to the best of your ability.
Fill out the game-day preparation form based on your activities that day. Then
do the same for a game in which you played poorly. Compare the two. Note any
significant differences. This may help you identify and develop some pregame
behaviors or a pregame routine that works for you.
I Was Ready But . . .

Matt was a motivated and talented junior player. He was being recruited by
several college coaches and was told that a couple of scouts would be watch-
ing his next game. He wanted to make a good impression, but although he
tried hard, Matt didn’t have one of his best games. The next day we talked
about his performance. He described how during a previous game he had
been flying around the ice, hitting everything that moved, scoring, and set-
ting up teammates for goals. Then he said, “Last night I just wasn’t sharp.”
He paused, shook his head, and asked, “Why can’t I play every night like I
did in the game before?”
I explained to Matt what I described in chapter 1, that feelings affect
thinking. One of the great limiters is fear. Pressure to perform can cause
nervousness or anxiety. For many athletes, fear of failure leads to trying
too hard and thinking too much. Trying too hard and overthinking causes
tension, and tension negatively affects coordination and timing. (On the
performance–emotional intensity graph [see figure 12.1], there’s a shift past
their optimal arousal point toward 10.)
I reminded Matt that he was a very good player and suggested that he use
the experience to become a better manager of his feelings. I also reminded
him that consistency comes from developing a good pregame routine,
including good practice, good personal habits, clear focus, and the ability
to stay smooth. Since Matt was a thoughtful player, I suggested he do some
conscious breathing and then some positive self-talk and imagery. I gave
him the following routine:
1. Relax and breathe.
2. Review your game focus (ABCs).
3. See yourself playing well, offensively and defensively.
4. Affirm that you are a good player and that you will do well in the game.
5. Finally, just relax. Forget about hockey. Do some breathing, have a
nap, go for a walk, listen to music. Relax.
146 Hockey Tough
Understand that your mental computer is loaded with positive thoughts

and images. Under pressure, you’ll do fine and react naturally and effectively
if you relax.
I shared with Matt Steve Yzerman’s comments about pregame preparation:
“The best thing you can do is relax, take it easy, and you’ll be more energetic,
as opposed to getting yourself all fired up and coming out on the first shift at
100 miles per hour. It’s all downhill from there. Being relaxed, you conserve
a lot more energy and your skills take over, and you rise to the importance
of the situation instead of trying to build yourself up to it.”
Everyone is different. Get in touch with who you are and the emotions
and arousal level that facilitate your performance. Assess and adjust. If you
tend to be too nervous, tense, or intense, learn to relax and calm yourself
down. If you find there are times when you are flat, learn how to energize
and pump yourself up. If you have trouble controlling your temper and take
costly, selfish retaliation penalties, learn to change channels and manage
your emotions.
Putting It All Together:

Eric’s Story
The status quo is never good enough. True game readiness is an ongoing
process. Eric’s story illustrates that point and is an excellent review of all the
elements in the first 13 chapters of Hockey Tough.
Eric was a talent. He had been a star as a junior, a point-a-game player on
a top Division I NCAA team, and a high NHL draft pick. Eric went straight
from college to the NHL. Initially, he performed well, scoring in 20 percent of
the games his first two years in the league. But over the next three seasons,
his performance slipped. His goal-per-game scoring dropped from 20 percent
to 10 percent, and his plus–minus went from even to a –10.
Being a motivated, intelligent athlete, Eric was unhappy with the down-
ward trend in his game and decided to do something about it. One message
in Hockey Tough is that you are responsible for how you think, feel, and per-
form. You’re the boss. You are response-able to effect change and do what’s
required to create the results you want. What Eric decided to do was get
professional help. He sought out a physical trainer who would help him get
into top physical shape. He hired a skills coach to sharpen his puckhandling
skills. And he sought out a sport psychologist to improve his mental game.
And since Eric had read the first edition of Hockey Tough and found it help-
ful, he called on me to help him create a mind-set and a level of confidence
that would get him back to playing to his full potential. What follows is an
account of what we did.
Eric came to see me in June, a couple of weeks after his team had been
eliminated from the playoffs. He explained that he had not been pleased
Game Readiness 147
with his game for the past couple of seasons, that his confidence was low,
and that he was a much better player than how he had been playing. He
wanted help in rebuilding his mind-set and confidence in order to get back
to playing his best hockey.
The approach we took made use of many of the exercises described in
Hockey Tough. And even though Eric was an experienced NHL player, many
of the things we did are equally helpful for a developing player wanting to
improve.
To begin, I asked Eric to tell me about his game. Specifically, I wanted to
know his strengths as a player and the main areas in his game he thought he
had to improve. Eric described his strengths as his speed, his skill with the
puck (puckhandling and passing), his smarts, his competitiveness, and his
strong two-way play. I always like to put hockey smarts first. As I mentioned
in chapter 10, most of the NHL scouts I spoke with ranked hockey smarts as
the number one quality they look for in evaluating talent.
I want players to know they are good and why. So I had Eric frame it
accordingly: “I am a good player. I’m smart, fast, skilled, competitive, and a
solid two-way player.” Since repetitions build strength, I encouraged Eric to
say that to himself every morning when he looked at himself in the bathroom
mirror. I reminded Eric that we get more of what we think about. Whenever
he stepped onto the ice, whether it was for a game or practice, I wanted
him to know and project that he was a good player: He was smart, fast, and
skilled, a competitive team player, and then that he was ready to do what
he needed to do to be that.
Eric also admitted that one of the main things he needed to work on was
that he was a worrier, that he wasted a lot of energy and stressed himself by
thinking way too much about things he couldn’t control. He worried about
things that happened in the past, about something his coaches said, about
not scoring in two or three games, about a line change, or about something
said or written about him in the media.
I asked Eric what that worry felt like. (People experience anxiety in different
ways.) He described a feeling of uneasiness and tension. He said it was as
though his mind was continuously running anxious or negative thoughts. I
explained to Eric that the two basics of mental management are right focus
and right feelings, specifically creating a clear, positive focus and a strong,
confident, energized feeling.
After just a brief interaction, it was clear to me that Eric had an active mind
with an abundance of thoughts, many of which were anxious and negative.
His challenge was to master his focus and feelings; to feel strong and fast;
and to think simple, positive high-performance thoughts.
I began by explaining that the mind is like a TV set, as outlined in chapter
1. And to be the boss of his mental TV, Eric had to run positive high-per-
formance mental programs. And by positive programming, I meant tuning
in to positive thoughts, positive images, and positive feelings that relate to
the game.
148 Hockey Tough
I asked Eric what he did to calm down when he was feeling overly anxious.
He said that was a problem. He didn’t have an effective strategy. So the next
thing I did was show Eric a simple and effective five- to six-minute way to
relax and breathe (conscious breathing; see chapter 5). I began by asking
Eric to experience the rhythm of his breath. I explained that the breath is
just like waves in the ocean, and the waves don’t rush. I encouraged him to
take time to feel the in breath coming in and feel the out breath going out.
I had him place his hands on his chest and abdomen so he could actually
feel the movement of his breath. I explained that directing his attention into
his body, feeling the breath and the chest and abdomen rising and falling,
is balancing. It integrates mind and body and can help him get out of his
head and stop overthinking.
Next, I asked him to imagine that there was energy all around, and to
imagine that with each in breath he was drawing in some of that energy.
Then after a few moments of breathing in energy I encouraged him to direct
that energy. First, to imagine energy flowing down his arms into his hands
. . . then down his legs into his feet . . . and finally up into his head and
eyes. I wanted him to be able to create the feeling of power. Power is energy
we can put to work.
As Eric relaxed and got into his breathing, I reminded him that he was a
good player (smart, skilled, and competitive). I asked him to visualize some
of the things he did when he played his best hockey, an exercise I call When
I Play My Best (see chapter 3). For Eric it was things like playing heads up,
using his speed, being quick to pucks, forechecking aggressively, winning
battles, making good passes, driving the net, and shooting to score. Then, we
shifted focus back to his breathing and to feeling energy in his hands, feeling
that he can take a hard pass and handle it, or make a quick, accurate shot,
having good hands. Then we focused on breathing and sending energy into
his feet, experiencing the feeling of being strong on his skates and having
quickness and jump. Last, he focused on breathing and sending energy into
his eyes (clear eyes). I explained that the game of hockey is having good
hands, good wheels, and good eyes, and I reiterated that he has good hands,
good wheels, and good eyes. I explained that it was important for him to
regularly—every day, not just game days—spend a minimum of five minutes
doing this relaxing, breathing, and imagery session, and that the more he
did it, the more consistently he would be able to create those good feelings
and use them to prepare for games and practice.
I also went over the release reflex (release, breathe, and refocus) and
showed Eric how to change channels on his mental TV, just as I described
in chapter 6. It’s important to understand how to change a negative to a
positive, because when we experience a negative thought, we lock on our
TVs the very thoughts we want to avoid.
Another thing I asked Eric to do was pick an animal that would give him
the qualities he wanted to have on the ice. Most hockey players choose the
Game Readiness 149
big cats: tigers, lions, panthers; some choose wolves. Eric chose a panther.
He thought the panther mentality could give him the energy and quickness to
attack on the forecheck and to attack with the puck out of the corners. Given
Eric’s speed and tenacity, the panther was a good choice. I explained to Eric
that as humans there are aspects of our beings that are both animalistic and
angelic. The angel part of us allows us to visualize something, a goal, and
then to work (hard) to manifest it. Tuning in to our animal aspect brings us
into our instincts, into power and the present.
Further, I explained that in hockey, and in life, one is either predator or
prey. The predator is a hunter. The predator steps into a situation to make
something happen. In contrast, the prey is fearful and doesn’t want negative
things to happen. I told Eric when you step on the ice, be the predator. Be
the hunter. Be assertive. You are hunting pucks, scoring chances, and hits.
When you have a good shift, acknowledge it. Say to yourself, That’s me.
That’s who I am. If it’s a poor shift (e.g., you turn over the puck, are out of
position, make a bad pass, miss the open net), think That’s not me, and see
yourself making the right play. The predator has no negative self-judgment.
He just hunts.
We went over this again and again over the next couple of months. As a
general rule: People tend to do under pressure what they have previously
done under pressure. Someone who gets tense and anxious in a pressure
situation will probably get tense and anxious the next time he is exposed to
a pressure situation, unless he overtrains himself in a more relaxed setting to
do something different. So I encouraged Eric to practice conscious breathing,
positive self-talk, and positive imagery every day in the relaxed environment
of his home or hotel room. Eric was a good student and motivated to do
well, so he worked at it. Regularly through the season, about every two to
three weeks, we connected on Skype, went over the basics, and made a few
minor adjustments to his game. When Eric expressed real concern about not
scoring (even though he was generating lots of scoring chances), I suggested
he do the imagery exercise of scoring 50 goals a day (outlined in chapter 4).
Like many people, Eric would sometimes dwell on the negative aspects of
a recent performance. So I encouraged him to do a little conscious breathing
after every game and always think first about what he did well in the game.
After reflecting briefly on the positive, he was to find something in the game
that he thought he needed to improve. I suggested he make a note of it and
then change the channel, let it go, and go back into his breathing. The chal-
lenge thereafter was to work on both the positives and negatives in practice.
As mentioned earlier, I think it’s important to have a goal for practice.
Coaches know what they want to work on for the team to improve (e.g.,
breakouts, transitions, power play). Players should also have specific things
they want to work on for their personal development. According to Dan Lac-
roix, an NHL veteran coach, “The only way you can improve your hockey
skills is working hard. That means showing up every day at practice and
150 Hockey Tough
having a focus on the things you need to improve.” As he said in chapter

2, “Players should have a clear understanding of their ABCs. If they keep it
to a couple of key points, it’s amazing with a sharp focus on these key points
how much they can improve.”
One of the things I have mentioned repeatedly in this book is that if you
are committed to being the best you can be, then you have to use whatever
comes up. If you don’t use it, it can use you. In worrying about things he
couldn’t control, and focusing on negative possibilities, Eric would sometimes
allow various situations to use him.
Eric dedicated himself to having good practices and working on both his
strengths and the things he wanted to improve. If he had a good game he
used it to think positively, and he practiced to maintain that positive edge.
If he had a mediocre or subpar game, he used it to refocus, and he practiced
to sharpen the edge. And he had specifics he worked on in practice to stay
sharp. Away from the rink he worked on relaxation and conscious breathing
to recharge and feel good. He would also combine his breathing with his
positive self-talk and with When I Play My Best imagery, imagining himself
doing the things he did when he excelled on the ice. He visualized himself,
playing heads up, being aggressive on the forecheck, being quick to pucks,
winning battles, moving the puck, making on-the-tape passes, beating the
defense wide, driving the net, being hungry and poised in the slot, having
his hands in the ready position, and finishing . . . shooting to score. He also
visualized his defensive game, again, playing smart heads-up hockey, coming
back quickly, having great position, winning pucks, and clearing the zone.
By repeatedly working at creating positive focus and positive feelings on
and off the ice, Eric became ready to hunt. His game became more consistent
and more impactful. In the end, he realized the seasonal goals he set for
himself of 20-plus goals and 45 points. His confidence and his sense of self
had improved, and he was playing hockey tough.
Game readiness comes and goes. I relate Eric’s story because there are
aspects of his experience that apply to everyone wanting to play at his best.
Exercise your commitment. Work diligently with the elements of right focus,
right feelings, and right attitude. It will help you stay sharp and game ready
to hunt.
Over the years, I have observed many players who had ability but strug-
gled to put it all together and to express that ability consistently and when
it mattered most. Learn to get mind, body, and skills all operating together
in order to compete and excel in this very exciting and challenging game.
Work with the exercises, examples, and information throughout this book
to make it happen.
Chapters 14, 15, 16, and 17 review the basics of feelings, focus, and attitude
as they apply to four key performance areas: scoring, playing defense, check-
ing, and goaltending. In addition, each chapter contains observations and
insights of experienced NHL players and coaches who are, or were, experts
Game Readiness 151
at scoring, playing defense, checking, and tending goal. The diversity of their
experiences and insights makes it clear that there is more than one way to
prepare for and play the game. How you choose to prepare and play depends
on who you are, your role on the team, and the specific challenges you face.
I recommend that you consider the advice in each of these chapters. Reflect
on your game—on what you want to improve—and take what you can use.
Scorers can learn from studying what defensemen and goalies have to say
about focus and mental preparation, as well as what other scorers have to
say about the offensive game.
HOMEWORK
ASSIGNMENT: Your Game-Day Preparation Sheet
The homework for this chapter is to fill out the game-day preparation sheet for
the next five games and observe if there are any patterns in your preparation
that help you perform.
Determine if there are any adjustments you could make to your game
preparation that would enable you to be more successful.
CHAPTER
14
Scoring
What does it take to be a scorer?
A lot of things go into being a scorer. Skill, focus, confidence, commit-
ment, and conditioning are all important. From a mental perspective, I rec-
ommend that a player work with the techniques described in chapters 3 to
9. I repeatedly emphasize the importance of conscious breathing in Hockey
Tough. That’s because I’ve seen it help many players manage their feelings
effectively. Players who overthink things, who are super intense, and who
play tight have found that releasing and breathing techniques make it easier
to focus and create the feelings they need to score. Players who report they
play more on instinct often regain their touch just by releasing tension and
tuning in to right feelings.
While players like Alex Ovechkin, Steven Stamkos, Vladimir Tarasenko,
Sidney Crosby, and Jamie Benn have scored lots of goals, it appears to be
getting tougher and tougher to score. Morris Lukowich was a speedy forward
who had 43- and 35-goal seasons in the NHL. Morris, who now coaches
scoring, said, “In the 30 years since I finished my NHL career, goal scoring
has become more difficult.” He cites the following five reasons:
1. Goaltending is better. Goalies are bigger and technically better.
2. Defensemen are more mobile: “They skate better backwards and
laterally with great balance, agility, and speed, making them more
difficult to beat on a one-on-one attack through the neutral zone and
in the offensive corners.”
3. The neutral zone trap defensive strategy kills offense.
4. Players are blocking an increasing number of shots from the slot and
the point.
5. The four-man overload that is used in penalty killing has vastly reduced
the number of scoring opportunities generated on the power play.
To address the challenge, Morris believes scoring training should be special-
ized. I would add that training to improve focus and emotional control can
also significantly enhance scoring.
153
154 Hockey Tough
When a scorer is tense and uptight, my suggestion for off-ice training is

to practice conscious breathing, create smooth feelings (five-pointed star;
see chapter 5), and imagine scoring again and again. Visualize moving your
feet, creating space, having good hands and a hard, accurate shot. See your-
self scoring. Imagine scoring 50 goals a day (see chapter 4). Pairing imagery
with affirmations such as “good hands,” “good shot,” and “good finish” is
also beneficial.
Some of the great scorers have the ability to be calm and patient under
pressure. Rick Lanz, now an NHL scout, was a defenseman with the Vancou-
ver Canucks and Toronto Maple Leafs when Wayne Gretzky was at his peak.
I asked Rick what made Gretzky so effective. “It was his ability to be calm
[smooth] under pressure. He could hold the puck and take a look. When
he’d do that, he would force you to make the first move.”
Scoring has a lot to do with attitude. Many of the qualities of a winning
attitude (discussed in chapters 7 through 9) come into play in scoring. Be com-
mitted to working on basic skills, especially shooting accuracy. Be assertive
in going to the net and battling for position in front, even when the lumber
is heavy. Be confident and believe you can score. Go for it and be a shooter.
Confidence is ephemeral. When a scorer’s confidence is strong, he wants
the puck and believes he can do something with it. When a scorer (even a
veteran NHL scorer) hasn’t scored in a few games, confidence often fades,
and with it goes the edge. Without confidence, scorers don’t seem to get to
the right place at the right time. They don’t dominate the one-on-one battles,
and they seem hesitant to pull the trigger. Maybe it’s confidence, or maybe
it’s self-image; many scorers have an almost egocentric or selfish attitude of
“I’m the guy, give it to me.” They want and expect the puck. They believe
they can score.
While confidence certainly comes into play in scoring, all kinds of players
score goals. As you will see from the following examples, there is no single
personality profile of a scorer.
The Scorer’s Perspective

I asked 11 NHL stars with a gift for putting the puck in the net to offer some
mental tips on scoring. The first five are now retired. Impressively, with very
different styles, these players have combined to score more than 5,000 NHL
regular-season and playoff goals. That’s a lot of scoring! Whenever possible,
I’ve tried to put their words and advice into the framework discussed in
chapters 1 through 9.
Cliff Ronning
Cliff Ronning was a scorer I consulted with for eight seasons. At first, the
critics said he was simply too small to play the game, but Cliff scored almost
Scoring 155
a point a game for 18 years in the NHL. Some keys to Cliff’s success were his
on-ice intelligence and his commitment to physical and mental preparation.
Here are some of Cliff’s mental tips on scoring:
“Scoring is all to do with timing. It’s about not being too quick or too slow.
It’s arriving at the right time and being in control. You don’t want to get too
far ahead of the play.” An analytical thinker, Cliff said, “Focus is key. You
have to be focused on the play. I mean really focused on the ice. Sometimes
when I’m tuned in, I see the ice surface as a series of little squares or trian-
gles [and the game as] a series of potential two-on-ones.”
As Cliff describes it, scoring is a balance between being aggressive, being
tuned in and focused, anticipating the play, and making things happen, yet
still being in the moment and able to react. Cliff has found the idea of good
hands, good wheels, and good eyes useful. His ABCs are as follows:
A. Be alert.
B. Make good passes tape to tape.
C. Jump up into the hole.
D. Want to receive the puck.
E. Be in control and aware of what’s around you.
F. Be confident with the puck. Be confident enough to hang onto the
puck for a split second longer and take an extra second to make the
play. Many scorers have the ability to be calm under pressure and be
comfortable holding the puck that extra half second, which increases
their on-ice intelligence and scoring potential.
G. Shoot hard. If you want the puck to go in, visualize it going into the
net. Don’t just send a hoper at the net. Shoot with intention. Make it
happen. See the holes.
Cliff said he doesn’t even look at the goalie or know where he is. He just
sees mesh. Remember, you have to shoot to score. Get the puck to the net.
Steve Yzerman
Steve Yzerman was a great all-around team player and scorer. In his 22 years
with the Detroit Red Wings, Steve scored 762 goals and amassed almost
2,000 points while leading the Wings to three Stanley Cup championships
and leading Team Canada to Olympic gold. Steve agreed that attitude and
shooting ability are keys to scoring. “A lot of it is attitude. It’s having pretty
good nerve in front of the net or on a breakaway and being able to wait the
goalie out. It’s hard to explain, but goal scorers have confidence. They believe
they’re going to get the puck in the net.”
Regarding pregame preparation, Steve said, “I take the opposite approach
of a lot of guys who try to get fired up. Early in my career, I didn’t want to
talk to anyone. It was all hockey, from the night before the game right up to
156 Hockey Tough
game time—a real serious approach. But I couldn’t maintain that over my
career. For the last few years, my approach has been to do everything I can to
take my mind off the game. If I’m coming to a crucial game or in the playoffs,
I know I’ll be ready when the game starts. I don’t need to get psyched up.”
Regarding dealing with frustration, Steve said, “I try to stay calm. If you
get rattled and distracted, it takes away from what you’re trying to do. The
more you can stay calm and not get distracted by someone or something
else, the better off you’re going to be.”
I asked Steve what a young player could do to develop his scoring ability.
Along with lots of practice and hard work, he suggested, “It’s important to
work on your shot, with your head up, seeing where you’re shooting the
puck, and not just blasting it straight into the goalie’s pads.” Steve also said
it’s a good idea to study goalies’ tendencies and how they can be scored on.
“A lot of these guys are flopping down now and putting their sticks on the
ice. You never used to be able to score high on the blocker side, but now
you can because they drop a shoulder as they lower the stick. That’s where
you’ve got to shoot. Now you don’t have the five-hole, but you have that spot
high on the blocker side. So studying the styles of goalies helps, but mostly
it’s shooting the puck.” Steve added: “After practice we like to fool around
doing mini breakaway drills. We’re always trying to score, always trying to
put the puck in the net.”
Mark Messier
Mark Messier, like Steve Yzerman, is another remarkable team leader and
scorer. When I asked Mark about scoring, he told me, “I’m not the right guy
to ask about scoring goals.” I protested that since he was the second-high-
est-scoring center of all time, having netted a remarkable 803 NHL regular
season and playoff goals and more than 2,200 points, he was more than
qualified to speak on scoring.
“Well,” he replied, “my focus has never just been scoring. It’s been win-
ning and doing whatever had to be done to win. There’s a difference. Had
I been a pure scorer, I may have been able to score more goals. But I varied
what I did depending on the needs of the team. Sometimes it was scoring,
sometimes it was playing a more defensive role, and sometimes it was being
more of a team leader.” Clearly, there’s a difference between being a pure
scorer and an all-around team player. Wayne Gretzky confirmed what his
former teammate said and offered this assessment of Mark’s motivation and
focus: “The measure of Mark’s game is not in goals and assists. The statistic
he cares about is the number of Stanley Cups won.” (Six)1
Mark commented that goaltending has been one of the biggest areas of
change in hockey over the last couple of decades. Goalies are better techni-
cally, their equipment is better, and it’s harder to score. He said it’s important
to get the goalie moving. Mark explained that one way he did this was by
Scoring 157
coming down the wing with speed, then moving laterally as well as toward
the net, causing the goalie to adjust. When he was able to catch the goalie
moving and there were openings, he could score.
Mark expressed some definite views about the importance of preparation
that relate to every phase of the game, including scoring. “Preparation begins
well before a player gets to the rink the night of a game,” he said. “Over
the summer months before the season starts, you build strength. Today in
professional sport, with so many games and so much travel, you really have
to learn how to build strength and stay in great shape to be effective. Every
team has experts with good strength and conditioning programs. Some players
follow them. How you feel affects how you think and play. When you are
weak and tired, you feel more vulnerable and less confident. When you are
strong, you feel more confident and more like you can make a difference.
“Game preparation should begin before you get to the rink. A lot of things
go into it—thinking about the game, watching what other teams and other
players do, and seeing what you can learn from that. Getting the right amount
of rest, eating right, and having positive self-talk are all important parts of
preparation. A lot of players don’t know anything about self-talk. They don’t
realize that saying negative things to themselves, even when they are not
playing, can lead to more negative play.
It’s important for a team to have some time just before the game to bring
their energy together. After team meetings, and after the players have spent
some time in the training room and adjusting equipment, I like to see every-
body in the room with the music off an hour before game time. That time
together is special. It doesn’t always have to be the guys talking about the
game. Sometimes there’s humor. But it’s the guys talking together and coming
together as a team. That’s very important.”
Luc Robitaille
Luc Robitaille could score. Indeed, he did, so frequently he was nicknamed
“Lucky.” Over 19 NHL seasons, Luc, the highest scoring left-winger in NHL
history scored 726 goals. I met Luc in his first year in the NHL when I was
a sport psychologist with the Los Angeles Kings.
Luc was an instinctive and feeling-type player, and he generously shared
his ideas about focus and preparation. “After a shift, I never think back on
things I missed on the ice,” he said. “That’s past. Instead, I focus on what’s
happening now. I see where people are getting open. I see where the puck
should go. It’s important to watch and be aware.”
Luc went on to say, “When I played with Gretzky, I noticed he watched
everything. He was very aware. He could tell you who scored and assisted
on all the goals. And if a player was injured, Wayne was the first guy on the
ice to replace him. Of course, the more you play, the more you pick up. I
watch the other guys to see what I can learn.”
158 Hockey Tough
About preparation, Luc said, “Work hard in practice. Practice the system.
You must know where you should be on the ice. [Know your ABCs.] And
you must work out, have good nutrition, and rest.”
Beyond that, Luc said to do whatever works. Do what feels comfortable to
you. “Everybody has their own way to get ready. The easier you make it for
yourself, the better. Some players are too inflexible about their preparation
routine. I’m not. Before the game, we get information about the other teams
on paper. I look it over, but I don’t like to worry too much about it. I really
like to be at ease with my mind. The less I think about the game, the better
off I am. I produce on instinct. I find when I think too much about what I
should be doing, I get behind.”
When it comes to visualization, Luc said, “I do some visualization from
time to time. However, I find when I visualize myself scoring, I think about
it too much and it slows me down.” He continued: “Hockey is different from
other sports. It’s different from basketball, football, and golf. There are no
set plays in hockey. Hockey is all reaction. Everything happens because of
someone else’s mistakes. You have to be able to react. You have to be cre-
ative to score.”
I mentioned to Luc that many players use some form of visualization. “I
think visualization is more useful for a defensive player,” Luc said. “Defense
is more of a set game. They are playing more of a system and more one-
on-one. But to put the puck in the net you must be creative.” Clearly, Luc
knows what worked for him. Of course, mentally rehearsing taking a pass
and beating the goalie can be effective preparation. Remember the concept
of scoring 50 goals a day. It works.
I asked Luc what advice he would have for a youngster with good skills
that might help him become a better scorer. “I would teach him the basics of
the game. Then I would watch and see if he practices them, and whether he
is willing to work hard. I would decide whether he really loves to play hockey
or not. People can help, but it’s got to be up to you.” Like Mark Messier, Luc
believes that to be successful, you’ve got to work hard and love the game.
Markus Naslund
Markus Naslund evolved into one of the NHL’s top scorers. Like his colleagues,
Markus highlighted the importance of attitude, specifically confidence, in
scoring. “I take it one game at a time. When I’m playing well, I feel like I
can score and I don’t want to pass up a shooting opportunity.” Markus, an
intense, serious athlete, said, “It’s important not to let negative thoughts faze
you. I let them wash away before I come to play.”
When I asked Markus about his ABCs, he only listed the following:
A. Move your feet. “It’s tough playing hockey standing still. I like taking
the puck with speed.”
B. Shoot the puck to score. You have to get your shots through.
Scoring 159
When I asked him how he developed his accurate wrist shot, he replied
that he developed his accuracy by playing and shooting a lot. “I never took
target practice, but I would practice shooting into the open net, shooting just
inside the post, shooting a great deal.”
Now, here are six current NHL scorers with some additional thoughts on
offense and scoring.
Daniel Sedin
Daniel Sedin is one of the NHL’s top scorers. I asked him what advice he had
for a young player wanting to improve his scoring. “Well, I think everything
starts in practice. A lot of players just go through the motions in practice. If
you want to be a good scorer, you have to try to score on every shot.” And
then he offered this unique piece of advice: “Maybe in one practice try to
shoot in just one spot, top shelf or whatever. And maybe the next practice try
to score down low.” Then, like Steve Yzerman and Markus Naslund, Daniel
Bob Frid/Icon Sportswire/AP Images
Daniel Sedin is an NHL all-star winger, Swedish Olympian, and one

of the NHL’s top scorers who highlights the importance of shooting
accuracy.
160 Hockey Tough
said, “You need to practice your shooting accuracy. I think that is the most
important thing.” The idea that focusing on one spot through practice can
sharpen accuracy is interesting. Try it.
I asked Daniel how a player should deal with a scoring slump. He replied,
“That’s the mental part of the game. When you are not scoring, it tends to
change your game. It changes things. To be a successful scorer through a
lot of years, you have to keep doing what you do and not change things.”
Shane Doan
In 20 seasons with the Coyotes, Shane Doan has had fourteen 20-plus-
goal seasons, twice reaching the 30-goal plateau. When I asked Shane what
advice he could offer a young player who wants to develop his scoring
ability, he spoke about smarts and skill. “I think it’s huge to understand the
game, to watch the game lots. Specifically, watch where people score from,
and then work on your shot.” Like Daniel Sedin, Shane said shooting is key.
“Your shot is important. If you have a good shot you are going to find ways
to score goals.” Then he added, “You don’t have to be a great skater, but if
you can’t shoot the puck, you are not going to score.”
Marian Gaborik
In his 15 years in the NHL, Marian Gaborik has scored more than 400 goals.
When asked what advice he might have for a young player who wants to
improve his scoring touch, Marian provided ABCs that stress the importance
of good fundamentals and hard work.
A. “One key is lots of training with the puck. You want to be comfortable
with the puck on your stick, to feel it and not have to look down so
you can create and play smart heads-up hockey.”
B. Marian uses a stick with a whippy shaft. “My flex is around 90, which
allows me a quick release. In the NHL there’s not a lot of time out
there to shoot the puck. A quick release is important.”
C. Like Daniel Sedin and Shane Doan, Marian stresses the importance of
having a quick, accurate shot. “Practicing shooting drills will help to
make your shot more accurate.” He added: “The shot does not have
to be powerful, but it should surprise the goalie. The unexpected shot
somehow finds a way into the net.”
Part of Marian’s training combines puckhandling and shooting while
skating on a skatemill. Skating hard while puckhandling (heads up) and
also skating full stride and shooting the puck on the skatemill can help a
player integrate these complex skills. Normally it’s skate, skate, glide, shoot.
Shooting in stride is deceptive and makes for a more difficult and unexpected
read for goalies.
Scoring 161
Ryan Getzlaf
I asked the goal-scoring captain of the Anaheim Ducks what advice he has
for a young player who wants to improve his offensive game, his scoring.
Ryan Getzlaf replied, “Offense is tough. You want to play around the net.
You want to play aggressively.” Like Cliff Ronning, Ryan mentioned antici-
pation. “I think the biggest thing with offense is to see the ice the way the
play will unfold before it happens. If you are out there and you are reacting
to things as opposed to being proactive, usually you are a step behind. And
if you are, you’re not beating the goalie or the defenseman or doing what
you have to do to score.”
On the relationship between confidence and scoring, Ryan said, “It’s
huge. That’s the biggest thing on offense. You’ve got to believe in yourself
all the time. And when things are not going your way, you’ve got to dig
down and do the little things, and that usually involves shooting the puck a
little bit more and taking pucks to the net. And doing things a little outside
your character.
Jason Spezza
Jason Spezza is an offensive winger who has averaged 25 goals a year for
13 NHL seasons. I asked him what advice he had for a young player who
wants to play at the highest level, particularly to improve his offensive game.
“I think the most important thing when you are young is repetition and just
playing and trying to be creative. When I was a kid, I would watch guys on
TV and copy what they did. I’d spend time in my basement working on my
skills and watching games.” Jason echoed what Luc Robitaille said about
being creative. “That creative side has to come from within. A lot of times
you can learn from NHL guys. I think it’s watching, observing, and then
trying to get better at it.”
Sidney Crosby
At the world championships in Prague, Czech Republic, I asked Sidney
Crosby, accuracy aside, to select one thing that young players could work
on to improve their scoring. He thought for a moment and said, “Quick
release.” Then similar to Marian Gaborik he added: “The game is pretty fast
now. You don’t have time to tee it up. Work on developing a quick release.”
Two days later in the gold-medal game versus Russia, Crosby demonstrated
both his shooting accuracy and his super-quick release, beating the Russian
goalie from the slot with a shot to the top corner fired almost the instant the
pass touched his stick.
Clearly, there are differences in approaches to scoring. When he was
coaching the Pittsburgh Penguins I asked Mike Johnston if he noticed any-
thing special about the Pens’ two remarkable scorers, Sidney Crosby and
162 Hockey Tough
Evgenie Malkin. Specifically, was there anything about their preparation, the
way they practice, or their mind-set that would account for their exceptional
ability to score?
Mike said, “Both athletes are very different. Malkin is a natural talent who
works extremely hard in practice. But a lot of his success comes from feel
and flow. He is not afraid to try different things in practice and in games.
And he always works on executing at full speed in drills.
“Sid’s ability to score and create offense comes from his work ethic and
attention to detail in practice. He is always working on his game and the
skills involved in making plays and scoring. It’s lots of hard work and practice
reps. Sid is one of the last guys off the ice every day.”
These scoring experts have suggested a number of things that go into

becoming a prolific scorer. I thought goalies might have a unique perspec-
tive about what leads to scoring goals. So, I asked Mike Dunham, a veteran
NHL and Olympic goalie, now the goalie coach for the New York Islanders,
for any advice that might enhance a player’s ability to score. He smiled and
replied that he didn’t want to give away any trade secrets. Then he added:
“If you want to score, shoot the puck. Shoot it from any angle. When you
shoot the puck, anything can happen. The goalie can be screened, there can
be a deflection, a tip-in, a rebound. If you want to increase your scoring, my
advice is shoot the puck.”
Drills and Skills to Support Scoring

A quality of all top scorers is that they are very comfortable on their skates.
Moving on ice is second nature to them, and consequently they are free to
concentrate totally on puck movement. While many other players focus on
just getting there, the top scorers focus entirely on the play. Dusan Benicky, a
skill and skating coach who has worked with many NHL stars, underlines the
importance of proper training at an early age to master the fundamentals. The
more a player masters the fundamentals, the freer he is to create and score.
Several players spoke about the importance of being patient with the puck.
A question, of course, is whether this ability to be cool under pressure, to
hold the puck that extra half second and then to execute effectively, can be
taught. I believe it can, at least to some extent. I’ve come up with six training
areas that I think could improve a player’s ability to be calm under pressure
and execute well.
1. The player must improve his skating ability and puckhandling skills
so that skating and puckhandling become second nature. This frees
him to play more heads up and focus more on the puck movement.
2. The player has to develop a scoring focus and an accurate shot so he
is confident to shoot (all the scorers stressed you’ve got to shoot to
Scoring 163
score) and so he can hit his spots. Shooting accuracy is key. You may
work hard in a game to get three shots. To be a consistent scorer, you
have to be able to put the puck where you want it to go.
As I was concluding the second edition of Hockey Tough, I talked with
Scott Bradley, the assistant general manager of the Boston Bruins and
son of Bart Bradley, who introduced the five Ss scouts sometimes use
to assess hockey talent (see chapter 10). Scott told me he has added
a sixth S, and it’s shooting. Like all the scorers mentioned previously,
he believes shooting accuracy and a quick release are special skills
that are key to scoring and being successful.
3. The player has to work on managing his emotions so he can attack
offensively, hunt pucks and battle in front of the net, and remain
calm under pressure. That involves conscious breathing, being able
to release excessive tension, and being a star, techniques discussed at
length in chapter 5.
4. Although some of the scorers said they didn’t do visualization before a
game, I can’t emphasize enough the importance of doing some mental
rehearsal. Visualize shooting and scoring. Imagine being calm, handling
the puck, making and receiving passes, and finishing.
5. Learn to read patterns of puck flow so that, like Gretzky, Ronning,
and Getzlaf, you can anticipate where the puck is going and be one
step ahead. The earlier a player learns to read the game, the more
profoundly it can influence his development. Psychologists have
observed that early experience shapes later learning, in some cases
even influencing neuroanatomy.
6. Last but by no means least, it’s essential to combine imagery with
actual on-ice practice to improve stick skills, passing, shooting, and
puckhandling, as well as to reinforce keeping your head up so you can
see what’s happening rather than looking down at the puck. By prac-
ticing your stick skills and developing your shot and your goal-scoring
reflex, you will maximize the scoring opportunities you generate with
hard work.
When I ask players to summarize their advice about scoring, this is the
most consistent response I get:
A. Be smart. Play heads up. Anticipate. Be aggressive. Be positive. Be
patient.
B. Be dynamic. Move your feet. Hockey is a speed and flow game.
C. Shoot the puck. Shoot with accuracy, and work on a quick release.
Scoring is the result of doing the basics well and maintaining a positive
mind-set. Instead of worrying about the end result, work on the process:
making good reads, skating, puckhandling, shooting. Do the physical and
164 Hockey Tough
mental training. Create right focus and right feelings. See yourself performing
well. Remember, confidence comes from preparation as well as from success.
There are advances in skill development training that can ultimately facil-
itate scoring. Three examples follow:
1. Combine puckhandling and shooting drills while on a skatemill. Since
you can’t glide on a skatemill, these exercises force players to inte-
grate complex motor skills such as stickhandling and shooting while
skating at speed.
2. Try small-area resistance training, which includes lots of repetitions
with pucks, over and under apparatuses, around obstacles, while
cornering, and while avoiding open hits. It’s similar to a Brazilian
game called futebol de salao (“soccer in the room”)—an indoor mini
version of soccer with a smaller, heavier ball—in that it requires more
control. The tiny space puts a premium on vision, anticipation, quick
play, and accurate passes.
3. Outnumbered offensive drills pressure and challenge the individual.
And at the right pace, with lots of repetitions, development can move
forward. Ray Bennett, an NHL veteran coach, said, “The longer I coach,
I believe more and more that you can develop the instincts through
habitual repetitive training of certain circumstances. Often we give
offensive players the advantage of playing three on two, or two on one.
Let’s put them in situations that will really challenge their physical and
mental abilities, such as putting them in situations with the reverse
numbers, say two offensive players versus three defenders. It’s very
difficult to create offense when you are at a numerical disadvantage.
But it puts players in a situation where they can’t just rely on their
physical abilities. They’ve got to put their mind ahead of what they
are doing physically a little bit, so it challenges them, and I think, with
repetition, they will surprise themselves occasionally by making plays
and creating opportunities that keep the puck and generate offense
they might not have otherwise done.”
A commitment to continuous improvement means always working to be
a better player, a better scorer, and a better teammate.
HOMEWORK
ASSIGNMENT 1: Practice Shooting to Score
Work on both your shooting accuracy and quick release whenever you can.
Practice shooting from the areas where you would generally score from. If
you are someone who scores from in close, work on a quick-release snap
shot, and practice getting pucks up.
Focused shooting reps build skills, skilled preparation builds confidence,
and confidence leads to scoring goals.
Scoring 165

Finish the statement “When I play my best, I . . .” with eight actions that you
perform when you are playing your best. Include actions of yourself generating
offense and scoring. These images can be a beneficial part of your pregame
mental rehearsal, which will get your head ready and help you prepare to
play some great hockey. And consistently do the work on the ice and in the
gym to back it up.
ASSIGNMENT 3: Combine Conscious Breathing and Scoring

Imagery
Every day do 5 to 10 minutes of conscious breathing. It is very important,
and it’s the foundation for emotional control and staying in the now on game
days. Combine that conscious breathing with imagining yourself playing well
and generating offense.
CHAPTER
15
Playing Defense
Playing good defense involves the same basics of right focus and right feelings
described in chapters 2 through 9. The only difference is that some people
believe defense may be the most difficult position to play in hockey.
Playing good defense requires a diversity of skills. A defenseman needs to
have game smarts, strength, mobility, and reliable hands. Defensemen have
more responsibilities and must make more consequential reads than forwards.
If a defenseman fails to tie up a 225-pound (100 kg) center in front of the
net or gets beat one on one by a speedy winger, the consequences can be
embarrassing and costly, all of which mean the position is a greater challenge
to play. It’s not surprising, therefore, that defensemen mature more slowly
than forwards—indeed, many NHL defensemen are not truly comfortable
and confident playing their position until they are in their mid- to late 20s.
Playing Effective Defense

The ABCs of playing defense effectively are
A. good eyes (good reads),
B. good wheels, and
C. good hands.
As mentioned, strength also helps.
Good Eyes
Good eyes means good vision, especially good peripheral vision. One point
that every defenseman I spoke with articulated is the need to make good
reads. By that they mean, being aware of who is on the ice, where they are,
what is happening, and anticipating what could happen next. Playing good
defense when the other team has the puck is about anticipating their play
and maintaining good position. Playing good defense when your team has
the puck requires you to be aware of when and where to move the puck and
167
168 Hockey Tough
when to jump into the play, and to do it all quickly and with confidence.
Awareness and timing are critical, both in reading opportunities and reacting
at the right instant, whether it’s gapping up properly (judging and matching
your space and speed to the forward’s speed) or stepping up and supporting
the rush.
Bret Hedican, a mobile 17-year NHL veteran defenseman and now an
NHL broadcaster, says, “The speed of the play in the NHL is so fast that you
have to know who’s on the ice and where they are so you can anticipate and
react almost before things happen.” Bret went on to say that one of the real
challenges for young defensemen is knowing what’s going on and having
the discipline to keep from just reacting and chasing the puck.
Kimmo Timonen, a 16-year NHL all-star defenseman, is proof that you
don’t have to be big to be good. This Finnish star is small by North American
standards. When asked how he is able to deal with the bigger attackers in
the physical NHL game, Kimmo said, “It’s really a matter of anticipation and
good position. These are two keys to playing good defense. You have to know
who’s on the ice and anticipate what they may do, and you have to maintain
good position. I don’t try to muscle the bigger players. I use quickness and
my ability to read the play to take away their game.”
Larry Robinson, a perennial NHL all-star who twice won the Norris Trophy
as the NHL’s premier blueliner and has coached in the NHL for 18 seasons,
offers similar advice on the importance of being aware of what’s happening
around you. “A lot of kids are mesmerized by the puck,” Larry says. “You
have to look and read so you won’t be surprised. Be aware. It’s very important
for a defenseman to know what to do before getting the puck. Know what’s
happening. Know who’s coming at you. Know if you have time. Communi-
cation is also important. Talk out loud. If I was the guy carrying the puck,
I might communicate to move a player. If someone was about to hit one of
our players, I’d tell him to look out. I also used to talk to myself on the ice,
just to keep myself focused.”
Mark Hardy, a veteran defenseman of 15 NHL seasons who has been
coaching for the past 20 years, concurs. “For me, the most important things
in playing defense were being in control and being consistent. I wanted to
control my intensity and stay focused on doing the four or five basic things
that I knew I had to do well.”
Good Wheels
Good wheels, like good eyes, are an asset to all players. For a defenseman,
good wheels are fundamental to reading and reacting to the play. Superior
skating ability can allow you to make things happen and to recover if you
are caught in the wrong position.
Mattias Ohlund, for many years one of the NHL’s most reliable defense-
men, explained that if a defenseman is slow to the puck, he has less time
Playing Defense 169
to read the play and less opportunity to make good decisions. Defensemen
who labor with their skating frequently find themselves struggling to catch
up to the play and under pressure to react. Often they are forced to move
the puck without a heads-up read of the situation.
If you are an aggressive forward, be aware that pressuring the forecheck
means that the defense has less time to break out and start the rush. That
usually leads to poorer decision making and generates more mistakes, espe-
cially for less mobile and less composed defensemen.
Good Hands
Good hands are a gift for a forward, but they’re a must for a defenseman.
Mishandling the puck in the defensive zone can lead to disaster. By good
hands I mean owning or protecting the puck, being able to take and make
a pass (especially a reliable zone clearing pass), and controlling the puck at
the point. A hard, accurate point shot is desirable, but remember, accuracy,
which is the ultimate result of good control, is more important than just
shooting hard.
D1 and D2
Essentially, there are two styles of playing defense. D1 is the classic stay-
at-home defenseman. D1 tends to be a more physical player and is able to
control or clear the front of the net and move the puck forward. His core
game is his solid, reliable play in the defensive zone.
D2 has more of an offensive or rushing capability. In addition to playing
good defense (the focus is always defense first!), D2 can make quick decisions
about when to jump up into the play, and has the wheels, eyes, and hands
to make something happen on offense.
The distinction is important because responsibilities and mental prepara-
tion can be quite different for D1 and D2. For example, D1 sees himself as
the bear or the lion. His mental rehearsal might encompass being strong and
in good position, putting himself between the opponent and the goal he is
defending, blocking shots, covering one-on-one and two-on-one situations,
and clearing the territory in front of his net. In his mental rehearsal, he can
see himself being unbeatable, handling the big forwards. When D1 closes
on his opponents, they don’t escape him. When he takes opponents to the
boards, they’re pinned.
D2 is more mobile. He views himself as the jaguar or the tiger. D2’s mental
rehearsal includes playing good positional defense, but it also features step-
ping up into the play; rushing the puck; moving to elude a checker; keeping
his head up; passing the puck and receiving it; moving in back door; being
strong at the point; having a good, accurate one-time shot on net; and scoring.
170 Hockey Tough
When Mark, a mobile defenseman in the KHL, set a goal to increase his
offensive output, these were the three things we discussed:
1. His jumping into the rush
2. Getting more shots on goal
3. Being alert to back-door possibilities
These are all things he could visualize before games. Also, it was understood
it’s always defense first.
How do you develop skilled defensemen? I asked the late Pat Quinn,
a veteran NHL rearguard and a master coach about this. Pat said, “Good
defense starts with learning the fundamentals. First, it’s learning to play
without the puck. It’s learning to play your angles, to position yourself on
the inside, to be able to put or move the attack where you want it to come,
to play outnumbered, and to protect the goaltender.”
Ken Hitchcock, a Stanley Cup–winning coach, agrees. “The single most
important lesson that any defender can learn is that he doesn’t need to have
the puck to dictate what will happen. Learn how to invite the puck carrier
to do what you want. Soon it will be on his [the defender’s] stick.”1
Pat Quinn also explained that when coaching a young, inexperienced
defensive corps at the NHL or elite level, a coach may initially want to
adopt a defensive style (such as a 1-2-2 trap) that protects the defensemen.
In a system like that, the defense doesn’t have to face the initial brunt of
the attack. However, Pat cautioned: “There’s a downside to playing in a
defensive system all the time. If you do, you will blunt the potential growth
of the player. That’s because this kind of defensive model never builds the
offensive side of the player. You may win games 1-0, but the defensemen in
this system will always be looking to make the safe play. They’ll simply get
rid of the puck, dump it out. The result of an overemphasis on this system
is that the defensemen can’t find the breakout pass and they can’t create
the rush. They don’t learn the transition game, and they may never evolve
to their offensive potential.”
Pat was critical of young players being stuck in a system. “Until a player has
developed to a reasoning stage, to a point where he can read and understand
the game, he shouldn’t be stuck in a system. Otherwise he will become too
dependent on the system, and his perception, thinking, and offensive skills
will be limited. Defensive systems work, but they just shouldn’t be imposed
upon young players too early.”
Advice From the Pros

At the higher levels, two challenges in playing defense are size and speed. I
asked several NHL defensemen how they adjusted their game to play against
size and speed.
Playing Defense 171
Bret Hedican
Bret says, “Playing against size, you may be up against players bigger than
yourself. You can’t just run at them and knock them down (unless they’re
off balance).” Like Kimmo Timonen, Bret says, “What’s essential is to have
good position. My focus is always being between them and the net.”
Bret continued: “You also have to maintain good position against speed.
Here anticipation is very important. Many of the speed players play on the
edge, anticipating the turnover. They are breaking to the gap as the puck
changes hands. You have to be aware of that and be disciplined to know
where they are and adjust accordingly.” Bret’s ABCs for playing against
players with size and speed could be
A. good awareness,
B. good position, and
C. good wheels.
Garry Galley
Garry offers the following suggestions drawn from his 17 years of experience
as an NHL blueliner and now an NHL broadcaster. On defending against
size, Garry says, “Don’t give up space in the neutral zone. Big guys need
space to get going; you can’t let them get going. Give them space in the cor-
ners. Don’t run them. Give them a yard and a half, then take it away. Look
for their stick in front of the net. If you can’t move the body, take the stick
away and dish out little jabs on the back to distract them and prevent them
from getting set.”
I worked with Garry during his first year in the NHL with the Los Angeles
Kings. He went on to play for Washington, Boston, Philadelphia, Buffalo, the
Kings again, and then the New York Islanders. Along the way, he picked up a
great deal of experience and some insights on focus, emotional control, and
preparation. Garry says the key to playing good defense is to “be in charge.”
His ABCs were to
A. play good angles,
B. maintain good position, and
C. know who’s on the ice at all times.
“The games when I really played well were the games when I was alert
and in control. I think when you turn the corner and become a real NHL
player, you’ll find you know the players in the league, you know the danger
areas, and you can control time and space. [In the process] you spend less
time and energy in your zone chasing the man or the puck. Do your work
in the neutral zone. Stand up. Turn pucks over. Work hard.”
172 Hockey Tough
To prepare for a game, Garry liked to relax and run over things in his mind
before going to the arena. In the dressing room before the game, he would
look over the other team’s lineup and think about the opponent’s tendencies.
He added: “I also find that sharing my thoughts with the younger players
helps me to prepare. Usually, I don’t know 10 to 15 percent of players on
the other team, so I talk to others in the room about those guys. There are
also things I say to myself, strategy thoughts (about what to do in certain
situations), control thoughts (such as Be poised and Be in control in any
situation). [That’s important because] younger players feed off the compo-
sure of veterans. And I think about creating energy on the ice surface and
having confidence with the puck. Consistency is also important. I want to
be there and do these things every night. Of course, not every game is an oil
painting, but to play good defense you must be in control, consistent, and
able to adapt. When I’m not feeling in control, I take a few deep breaths. I
try to stay positive and turn the negatives around.” Turning negatives into
positives is an important part of managing the mind. Remember, winners
use everything.
Chris Pronger
Chris, the winner of the Norris Trophy (best defenseman) and Hart Trophy
(most valuable player), acknowledges that positioning is a huge part of
the game. He says that great players seem to have a knack for being in the
right place at the right time. They can read and react to the puck. If you are
going to defend against them, you have to be in the right place mentally
and physically. Chris used visualization as part of his pregame preparation;
however, he said he didn’t tailor his mental rehearsal to the specific team
he may be facing that night. Instead, he ran through some positive imagery
that prepared him to play against all teams.
Jack McIlhargey
I asked Jack McIlhargey, an NHL veteran player and coach and for many
years an NHL scout, what mental techniques he used to prepare for games
in his eight years as a player in the NHL. Jack said part of his preparation
involved using both positive imagery and self-talk to get ready. He would tell
himself that he was going to play a good game, and then he would imagine
doing it. “Before every game I would go over the lineup of the team we were
going to play and visualize their players, especially the most dangerous ones.
I would see them coming in on me, visualize some of their better moves, and
see myself playing the body, taking them out of the play, getting the puck,
and moving it up, making a good, quick pass.”
Jack believes the most important part of playing good defense is maintain-
ing good position. “I always saw myself positioned between the opposing
player and our goal.” He added that another part of preparation is to keep
your head in the game while sitting on the bench. “On the bench between
Playing Defense 173
shifts, I would watch the way the opposition forwards moved the puck and
think how I would react in each situation. That way, my head was in the
game and I was ready to play when my turn came up.” Good advice. When
you come off the ice stay focused. Take a breath or two, hydrate. and keep
a positive head in the game. Be ready. Don’t space out when you are on the
bench.
Larry Robinson
Larry agrees. “Too many guys come off the ice and dwell on what they did
out there, especially what didn’t go well. I don’t think there’s enough focus-
ing on the positive aspect of the game. On the bench, it’s important to be in
the game, watch what the other team is doing, and know what you would
do in each situation.”
A hockey player has to know his job and what to do in every zone on the
ice. He has to be able to read a situation, make good decisions, and react.
All that involves thinking. Thinking is also the basis of mental preparation,
which enables a player to anticipate and react instantly and appropriately.
However, what should be avoided is indecision and thinking too much. You
don’t want to be out on the ice trying to decide, “Should I do this or should
I do that?”
Thinking is vital for hockey success. How you manage your thinking is up
to you. Some players have found it very helpful to run through game situa-
tions in their mind immediately before a game to sharpen their anticipation
and confidence. Others have reported that repeating power thoughts before
a game and even between shifts helps them be more focused and positive.
Some players who feel confident that they know their jobs find it most ben-
eficial to simply relax before a game. Your style of preparation is a personal
decision, but understand that the game’s best players are smart players, and
playing smart involves thinking.
Ed Jovanovski
Ed played defense in the NHL for 18 years. When I asked him for some tips
on playing good defense, he said, “The biggest things for a defenseman are
position and patience and poise.” Ed’s comment brings us back to two basics
discussed at the beginning of the book, namely, right focus and right feelings.
Maintaining good position is about focus and making good reads. Patience
and poise are feeling states and reflect emotional control. On poise, Ed said,
“You’ve got to learn to relax. You just can’t play well if you’re uptight.”
Harold Kreis
Harold played 18 seasons as a defenseman in Germany before becoming
a successful coach in Europe and winning championships in Switzerland.
Harold said, “We train our bodies, but not all players train their minds, and
174 Hockey Tough
that is a big part of being successful, especially at the pro level. The difference
between winning and losing is often what goes on between our two ears.”
Confidence is a big plus to playing good defense. To build confidence,
Harold suggests that players must “continually work at the tools they need
to play their position. They should constantly work at deliberate practice,
not just going on the ice and going through the motions, but going on the
ice with a purpose, with a goal for that practice.” (In playing defense, that
includes good positioning, good gaps, good first pass, getting shots through
and on net, getting pucks out, taking sticks away, being strong in front of the
net.) “A big part of confidence comes from preparation, and that is a daily
thing. You can’t cram preparation.”
Advice From Current Defenders

Here's what some of today's veteran defensemen have to say about playing
the position.
Dan Hamhuis
Dan is a mobile, intelligent defenseman with the Vancouver Canucks, cur-
rently in his 12th NHL season. I asked Dan about the challenges of playing
defense. “There’s a big difference between playing forward and playing
defense. Playing forward is being proactive and making things happen out
there. Playing defense tends to be more of a reactive position. It’s important
to play that position with a lot of confidence, which comes from preparation,
including mental preparation. I think one of the biggest keys is positive self-
talk and having a good perception of what kind of player you are. When you
have that, it translates to the ice.” Dan added: “I assess my game and what it
takes to be the player I want to be, then I choose a couple of key words like
quick eyes, quick feet, or dominate that will help me be that player. Then, I
work to perform like that. ”
In chapter 3, Dan describes how preparation for him starts the night before
the game, thinking about how he wants to play. Visualization follows. Then,
the afternoon of the game before his nap, he sees himself doing the things
he wants to do on the ice, both the things he’s done well and those he wants
to improve, and he sees and feels himself doing these things really well. Dan
says he gets as detailed as he can in what he calls feelingization. Calling it
that is perfect because it brings together the two core elements of effective
preparation: feeling and focus.
On the subject of dealing with the inevitable bad shift, Dan commented,
“I think that’s one of the things that really separates the elite players, espe-
cially playing defense, because when you make a mistake on defense you
don’t have much backup behind you besides the goalie. In the high-pressure
stakes of hockey, especially at the pro level, or the junior level, with a lot
Playing Defense 175
of people watching, everything gets escalated and elevated. It’s important

to have the ability to understand what went wrong and learn from it, and
then put behind you those negative feelings that we usually associate with
a bad play.”
I asked Dan if he thought taking a breath and saying something positive
would be helpful when a player makes a mistake, turns the puck over, or
coughs up a pass. He replied, “Breathing is a technique I’ve used a lot over
my career. Coming back to the bench a little rattled over making a mistake,
I like to look back on it and quickly figure out what I can do better. Taking a
deep breath can usually reset my mind to focusing back in the present and
onto what I need to do next shift. Dwelling on things in the past is not going
to help your next shift.”
Dennis Seidenberg
Dennis is a 13-year veteran NHL defenseman and a three-time German
Olympian. Dennis underlined the importance for young players to always
have fun working hard. “Go to practice every day and have just one thing
you want to get better at. Work at that skill and try to improve at that every
day. And then go from there.”
When I asked him what were the most important skills for a defenseman,
he replied, “Well, a coach always wants to have a reliable guy out there as
a defenseman. So, I think the main thing is the passing. It’s definitely one
thing I worked on a lot. It’s always about the first pass. I’m going back and
looking for the options, getting the puck, and just making that crisp first
pass for the next breakout. That’s what the coaches want. And everything
after that is a plus.”
Dennis describes his way of refocusing after a poor shift in chapter 6. Like
Dan Hamhuis, Dennis goes back to the bench, analyzes the play for a second,
and hits the reset button. He says it is important to create a new mind-set,
forget about what just happened, and be positive and ready for the next shift.
Josh Gorges
Josh is a smart, mobile 13-year NHL veteran defenseman who has played
with San Jose, Montreal, and Buffalo. “I believe the two most important
things for playing defense are first being able to skate. If you can move, keep
your gap, retrieve pucks, and join the rush, it allows you to slow the game
down in your head, and things will become easier for you. My number two
is probably more important: It’s the ability to read the play and anticipate
what’s going to happen before it actually happens. If you can outthink your
opponent, it gives you a big advantage.”
There’s a strong mental component to Josh’s game preparation. “To get
myself ready to play I try to just relax and stay as composed as possible all
day leading up to coming to the rink. Then I will spend 20 to 30 minutes
176 Hockey Tough
Andy Mead/YCJ/Icon Sportswire

Josh Gorges is a veteran NHL puck-moving defenseman who stresses the
importance of both mental preparation and the mental game.
just sitting in my stall visualizing and self-talking all the different scenarios
I may encounter throughout the course of the game. After that is done, I
will do my pregame warm-up and stop thinking and rely on my instincts.”
Josh’s approach of doing his mental preparation (self-talk, visualization)
before the game and then just going out and playing on instinct is one
approach to the thinking–nonthinking question to playing smart.
When I asked Josh (who I first worked with when he was playing bantam
hockey) how he deals with a poor shift, he said, “Refocusing after a bad
shift is one of the hardest things to do. You have to tell yourself it’s only one
shift and leave it behind. Have the confidence that you can go back the next
shift and be better. Remind yourself that mistakes are a part of the game,
and know that same mistake won’t happen twice.”
Kris Russell
Kris Russell is another mobile NHL defenseman and a superb shot-blocker.
Kris spoke of the importance of the mental part of the game. “It’s especially
Playing Defense 177
important if you’re a young player coming into the leagues. You expect a lot
out of yourself, and you experience more pressure to get more ice time. And
you’ve got to simplify things. There are things that can help you. There’s
books. Obviously I’ve used Hockey Tough. It was huge for me when I was
playing junior. Just developing and learning to calm things down, slow things
down, especially for a young guy. Things can come at you pretty quick.
Being able to calm yourself down in any situation will help you perform at
your best.”
When I asked Kris what he recommended to prepare mentally for a game,
he replied, “I visualize myself doing the good things I need to do in the
game. That’s the way I remind myself to play my game, especially to move
my feet all the time. The things I usually visualize myself doing are getting
up the ice with the puck, making plays, and getting pucks to the net. All of
those things are a big part of my game, and that’s what I visualize before
every game.”
David Schlemko
David, an eight-year NHL veteran defenseman with New Jersey, Calgary,
Dallas, and Arizona, said, “The biggest thing for me was to really work hard
away from the rink. Have some discipline as far as being in the gym, as far
as taking care of yourself off the ice. I was kind of a guy who had natural
talent. I thought I could just make it on that. But that is definitely not the
case. You’ve got to train hard, you’ve got to eat right, and you have to take
care of your body.”
When I asked David what he did to prepare for a game, he replied, “I
have my own routine. I get in a two-hour nap. After the nap I do some of
the breathing I learned from you, Saul. Then when I get to the rink, I try
not to get too focused in until after our meetings. I’ll have my coffee, get my
sticks ready. Once we do our video on our preparation for the other team is
when I start to zone in and get into my little world and start getting warmed
up for the game. I go through my ABCs, getting the puck in my own end,
shoulder check and that stuff, jumping into the rush. I do the same when
I’m warming up on the bike and stretching. I try to really stay focused on the
task at hand and the game coming up and what I can do to be good.” David’s
routine, like that of many others, combines creating the good focus with a
good feeling. I asked David how he handled the grind of the long season.
“I think perseverance is huge. It can definitely be a grind. Rest is important
and so is the mental aspect. You’ve got to take some time for yourself to just
sit down and focus and just make sure you are at your best every night.”
Again and again, players and coaches have highlighted the importance
of physical, technical, and mental preparation. It’s a key to playing good
defense.
178 Hockey Tough
HOMEWORK
ASSIGNMENT 1: Know You Are a Good Defender
When you look in the mirror in the morning and see your face, say to yourself,
“I’m a good player,” and specifically know why you’re a good defender. Do
this before practices and games.

Think of eight actions you do when you are playing your best. These eight
actions should highlight yourself playing effective defense and should be a
beneficial part of your pregame mental rehearsal. They will get your head
ready and help you prepare to play some great hockey.
ASSIGNMENT 3: Combine Conscious Breathing with Imagining

Playing Solid D
Every day do 5 to 10 minutes of conscious breathing. It is very important, and
it’s the foundation for emotional control and staying in the now. On game days,
combine that breathing with imagining yourself playing excellent defense,
having good position, being unbeatable one on one, being strong in front of
your net, making a good first pass, rushing pucks, and getting shots through.
CHAPTER
16
Checking Tough
Checking isn’t the same as playing defense, but it is a critically important
aspect of the defensive game. Whereas defensemen essentially defend the
area between the opponent’s blue line and their own goal, the checker does
much of his defending in the opponent’s end and in the neutral zone.
The checker’s role is to shut down the other team’s scoring lines, to stop
their scorers from moving the puck and going to the goal. A good checker
usually plays without the puck more often and for longer periods than he
spends with it. It’s a game of making reads and working hard, doing whatever
is necessary to shut down the opposition.
The ABCs of Checking

The ABCs of most checkers would include the following:
A. Skate, skate, skate—go in hard and come back hard.
B. Make the right reads.
C. Maintain good position, play good angles, contain, and take the body.
Bob Gainey
Dave “Tiger” Williams was a tenacious checking left winger in his NHL days.
When I asked him about checking, he told me to talk to Bob Gainey. Bob
was a model of hockey toughness. During his 16 seasons with the Montreal
Canadiens, he set the standard for checking forwards, winning the Frank J.
Selke Trophy (best defensive forward) four years in a row. He transformed
checking from a trade into a craft. After his impressive career as a player,
Bob was a head coach in the NHL for eight years before becoming an NHL
general manager. “From a mental outlook,” Bob said, “a checker is a player
who finds value in being a difficult opponent.” He explained that a checker is
unlike many players who concern themselves only with what they produce.
The ledger of how a checker plays is not just measured in points. A good,
solid checker relies primarily on two tools: his skating and his intelligence.
179
180 Hockey Tough
“A good checker has the ability to get inside his opponent’s head. He knows
what to do and what he can and can’t accomplish. He knows when he needs
to go there and when he doesn’t, like when the opponent will mess the play
up by himself. The really good checker is a two-way player. He’s someone
who is interested in the puck.” He added: “Some players aren’t. They take
it and then they’ll give it right back.”
Andrew Cogliano
Andrew Cogliano of the Anaheim Ducks combines his great speed, hockey
smarts, and aggressive forechecking as one of the NHL’s superior checkers.
Andrew enjoys the role of shutting down some of the league’s top players.
And as Bob Gainey said, a really good checker is a player who can create
offense when he gets the puck. Andrew can check and generate offense,
scoring more than 20 goals in the 2013-2014 NHL season.
Like top scorers and defensemen, good checkers must anticipate. Bob
Gainey commented on the importance of positioning. “Being effective is
understanding and anticipating where the puck will go next and then getting
there. You know, checking is a little like shooting pool. If you are in good
position, there’s never a hard shot.”
Dave “Tiger” Williams

Tiger Williams said, “When it comes to checking, one of the keys is to always
be between your opponent and your net. It’s a must for playing good defensive
hockey.” Tiger went on to say that it’s mentally tougher to be a good checker
than it is to be a scorer. Mentally, it’s a bigger challenge night in and night
out. “A good checker has to talk himself into doing a lousy job, one that’s
usually unacknowledged, and doing it well. It’s often a thankless job. You can
check the top snipers off the score sheet, but when it comes to negotiating
next year’s salary, they look at who scored 30 or 40 goals, and your efforts
as a checker are often forgotten.”1 Although Tiger is remembered as a tough
guy and a checker, in his 14-year NHL career, along with amassing an NHL
record 3,966 minutes in penalties, he scored more than 250 goals and had
four 20-plus-goal seasons, including one 35-goal season.
What sort of mind-set does it take to be a successful checker? “Be tena-
cious,” Tiger says, “no matter what the score. You want the guy you’re
checking to be thinking to himself, ‘Oh no, not this [guy] again. I hope he’s
not out there again.’ When he starts to think ‘Let’s wait ’til next game when
I don’t have to deal with him,’ your job as a checker defending him will be
much easier.” Tiger went on to say, “It’s during the playoffs that you really
find out who the good checkers are, because they have to face the same sniper
for five or six games in a row. It’s important for the coach to be committed
to you and the matchup because if he switches you off an assignment, then
the sniper can get the psychological edge.”
Checking Tough 181
Brad May
Brad was another hard-checking NHL winger, who is now an NHL commen-
tator. Brad agrees with Tiger about checking and playoff hockey. “It’s really
a challenge to check the best and not just shut them down, but also to beat
them.” So how does he go about it? “You’ve got to be smart. You have to be
intense and in the moment, but you also have to be in control and balance
attacking with an awareness of time and position. Position is key to checking.”
Dave Scatchard
Dave was a 20-goal scorer who was often asked to play a checking role in his
days in the NHL. According to him, these are the ABCs of checking:
A. Anticipate. Read the play and be one step ahead of it.

B. Good position is key. Put yourself between the opposition player and
your goal.
C. Communicate with the defense. “Before every face-off I always make
sure we know who’s got who. When necessary, we switch.”
Like everyone I asked, Dave stressed the importance of good reads and
good position in being an effective checker. “Guys aren’t going to be scoring
from the corner. Position yourself so they have to go through you to get to
the net.”
Checking forwards, like defensemen, often have to deal with playing
against scorers with greater size and speed. “When you are playing against
good players, you’ve got to have good body position,” Dave said. “Against
big players, you absolutely have to be in the right place: There’s no cheating.
You can’t reach in and prevent them from getting where they want to go. You
have to be there. That’s the focus. It’s the same when you are playing against
speed.” Dave pointed to a few veteran defensemen in the NHL who were
excellent examples of consistent good positioning. “These guys aren’t fast.
Most guys in the league are faster, but they don’t get beaten, ever, because
they have excellent body position.”
Checking is playing the team game. It’s the embodiment of hockey tough
and hockey smart. I spoke about the art of checking with Brent and Clarke,
two NHL veterans who played a checking team game. When I asked them
what it took to be an effective checker in the NHL, they agreed, you’ve got
to work hard, skate hard, be physical, and stay in your opponent’s face.
However, it’s a controlled aggression. You can’t run at guys. You have to be
aware of positioning and where you are on the ice. It’s important to maintain
good angles. When I asked what they meant by good angles, they described
it as angling a player where you want them to go, not where they want to go.
Of course, working hard, skating hard, and finishing checks requires great
conditioning.
182 Hockey Tough
Shawn Matthias
Shawn is another effective forward who can check and score. In his twelfth
NHL season he says, “You have to be in great shape. You have to work hard,
be aggressive, forecheck, block shots, be strong in both ends of the ice, finish
checks, battle hard. You’ve got to be involved. You can’t play in the perimeter.”
Matt Cooke
Matt is a checking winger with more than 1,000 games spread over 16 NHL
seasons. He says speed and determination have helped him be an effective
checker and penalty killer in the NHL. Matt added that one thing he’s learned
over the years that has helped him be more effective defensively is to mod-
erate his speed. “You can’t go full speed 100 percent all the time. You have
to play smart and learn when and where to turn it on.”
Interestingly, in his last full year with the Windsor Spitfires in the Ontario
Hockey league, Matt scored 45 goals and had 95 points. Yet when he came
to the NHL, to be an effective team player his role changed and he became
a checker. Similarly, in his last year of junior Brad May scored an impressive
37 goals in only 34 games while amassing 69 points. Yet, in his 18 years in
the NHL, Brad the checker averaged 7 goals a year. What this highlights is
that to play at the highest level, players need to be willing to adapt their
game to the role they are asked to play.
Darren Helm
Darren Helm, a speedy forward with the Detroit Red Wings, is another player
who has made the adjustment from scorer to checker. On what it takes to
be effective, Darren said, “I think the biggest thing is getting the puck deep
and making the D turn, being physical and creating some havoc for the other
team. Of course, you’ve got to play well defensively and do the things that
make you play well. Don’t go outside of your role. If you are checking, be
focused on checking and be a hard guy to play against.”
On switching roles Darren said, “Be open for anything. I was relied upon
pretty heavily in junior. I was one of the top guys on our team. [Darren aver-
aged 33 goals and 71 points in each of his last two years of junior hockey.]
When I came here [Detroit] there was a lot of talent, and a lot of positions
were already filled. I knew if I wanted to play in the NHL I’d have to make
a different name for myself. It is something I embrace and have lots of fun
with. I think when you get stuck in one role you might be in a little trouble
unless you could be that skill guy that every team needs. There are a lot of
skill guys in junior that end up playing checking roles and have made really
good careers out of it.” Having said that, Darren has used effort and speed
to establish himself as an NHL checker who can score.
Checking Tough 183
I was watching a Dallas Stars practice with Jim Nill, the Stars GM, who
as a checking winger had been a client many years ago. Jim discussed the
need for players to learn to adapt. He pointed out that very few players will
come out of junior or the NCAA or even the AHL and go straight into an
NHL top-two line situation. It’s more likely they will be called up and asked
to play on a third or fourth line. Jim said, “If they can’t get pucks out, or get
pucks deep in that role, their time with the NHL team may be very short.”
Interestingly, a Dallas Stars checking line that night consisted of three smart,
hard-working players who were all scorers in junior hockey: Vern Fiddler,
Colton Sceviour, and Shawn Horcoff. In their last year of junior, the three
averaged 37 goals and 99 points. Yet in the previous NHL season, their valu-
able contribution was primarily in a checking capacity.
Mark Holick, a veteran junior coach, has helped many young players learn
the checking game. Mark clearly articulates the belief of many experienced
junior coaches in saying, “A lot of kids come into the league [WHL] thinking
success is just about getting points. They have to learn to be a player, to play
the game the right way, to stay above pucks, to have good stick position,
to finish checks, and win puck battles. Hockey is hard. You can’t cheat the
game.” Then Mark said something about playing the complete game and
checking that other junior coaches I’ve worked with have said: “I won’t play
you if I can’t trust you.”
The Art of Checking

Good checkers and good penalty killers take pride in shutting out an oppo-
nent’s scoring line. The better the line, the bigger the challenge. It’s not an
easy role to play. A positive attitude toward the challenge makes the job
easier. If you are given the role of checker, embrace the assignment. Assume
the identity. Become the best checker you can be. Imagine yourself as the
other player’s shadow, or as a tiger on the hunt.
Vern Fiddler
On the art of checking Vern Fiddler said, “Checking is a part of the game that
kids don’t think too much about.” When I asked him what it takes to be a
good checker, he replied, “For someone like myself who’s been in the NHL a
while, I’ve always been a guy who’s had to play against top lines and check
the top players. You have to be on top of them. Don’t give them the time and
space. You have to be willing to do the things that make them miserable. It’s
been a fun job, and I take a lot of credit and pride in that. It’s just as much
fun as scoring goals.” I asked Vern about some of the things he did to make
his opponents miserable. “Well,” he said, “make sure you always finish your
184 Hockey Tough
checks on them. In face-offs, you are grinding them out. You want them to
know they’ve got to pay the price to win the face-off. Every time you skate
by them you give them a little nudge. Maybe it gets their mind off things.
If they are thinking about you, they are not thinking about doing their job.
That’s what my role is.”
Derek Dorsett
Derek Dorsett is another player who fully embraces the role of checker and
agitator. He is an energy player who can play as a shut-down guy and who
can score. When I asked him about the keys to being an effective checker
and how he prepares for a game, Derek replied, “I try to stay in the same
routine. I try to visualize what’s going to happen. Things like if I get the
puck on the wall what am I going to do? What’s the first thing I’m going
to do? Am I going to get pressure from the D-man? Am I going to chip it? I
Bob Frid/Icon Sportswire
Derek Dorsett is a gritty, NHL team player who never misses the
opportunity to finish a check…hard.
Checking Tough 185
kind of visualize what plays I’m going to do before they come. I find that
helps out a lot. And make sure you are staying on the defensive side of the
puck, and make sure you look after your own zone before you start pressing
offensively. Lots of times when you play good defense you get a lot of good
offensive chances from it.”
Derek added: “I always know the guys I’m playing against. I think you
have to do your homework. You have to understand what guys are on the
ice and who you’re going to be competing against. Maybe they’re agitators
and you are not going to get sucked into what they are going to do to you.
You’ve got to maintain control. If you get all riled up because someone else
is doing something, they’re getting the best of you. You’ve got to make sure
you are staying even keeled and getting them off their game. Lots of times it
takes patience. So I definitely visualize what type of game it’s going to be:
if it’s going to be a physical game, or if I’m going to have to get under one
of their top player’s skin. It helps me a lot.”
Derek plays pretty close to the edge, so I asked him what he does to regain
control when he is really upset. “My biggest thing is just to take a couple of
big deep breaths and get back to the simple things. You know, sometimes it
boils over but you have to find that line. Over the years I found where that
line is. You’ve got to learn how not to cross it. There’s obviously times in
games where you can cross it to try to send a message, but nowadays the
way power plays are, the way they work, you’ve got to make sure you know
where that line is. You can tiptoe to it, but don’t cross it.”
Remember the checking ABCs:
A. Skate, skate, skate. Play heads up. Keep your feet moving.
B. Maintain good position. Always be between the opponent and your
goal.
C. Check, check, check. Forecheck hard. Finish your checks.
D. Win the battles, win the puck, move the puck.
E. Agitate, initiate, don’t retaliate.
HOMEWORK
ASSIGNMENT 1: Know You Are a Good Checker
When you look in the mirror in the morning and see your face, say to your-
self, “I’m a good player.” Know and affirm that you are a smart, mobile, gritty,
reliable checker. Do this before practices and games.

perform when you are playing your best. Include in these actions yourself
being an effective checker shutting down the opposition. This imagery can be
186 Hockey Tough
a beneficial part of your pregame mental rehearsal, which will get your head
ready and help you prepare to play some great hockey. Make sure there is
a strong element of defensive hockey as part of your excellence package.
ASSIGNMENT 3: Combine Conscious Breathing With Imagining

Checking Tough
Every day do 5 to 10 minutes of conscious breathing. It is very important, and
it’s the foundation for emotional control and staying in the now. On game days,
combine the conscious breathing with imagining some of the strengths of
your game: skating, checking, winning one-on-ones, and generating offense.
CHAPTER
17
Stoning the
Opposition in Goal
No job in professional sport is more stressful and pressure packed than being
a goalkeeper in the NHL. A major source of this pressure is that a goalie’s
performance can influence a team’s mind-set and confidence. I asked a vet-
eran NHL defenseman what it was like playing in front of the best goalie in
the league. “It was inspiring. You knew that the guy could stop anything.
It lifts your game. It gave me a kind of confidence, and at the same time it
challenged me to hold up my end of the bargain.”
In contrast is another NHLer whose confidence was adversely affected after
a series of games in which his team had played hard but lost, in part because
the goalie had allowed a soft goal or two each game. The second NHLer said,
“Your goal is like your home. Lately I’ve been getting this uncomfortable
feeling like I’ve left home and I’m not sure if I locked the door or not.”
Many goalies feel the pressure. I have worked with goalies who didn’t speak
on game days, goalies who vomited before games, and goalies who talked
to their goalposts. One NHL goalie’s wife described her husband becoming
so tense during the season that he would kick out his legs and flail his arms
in his sleep, as if making imaginary saves. To survive—and thrive—in that
high-pressure environment, a goalie, more than any other player, must master
the mental game.
“How would you like a job where, every time you make a mistake,
a red light goes on and 18,000 people boo? That’s pressure.”
Jacques Plante, NHL Hall of Fame goalie1
187
188 Hockey Tough
Managing the Mental Game

The three things a goalie must learn to manage in his mental game are (1)
his focus, (2) his emotions, and (3) his attitude. Of course, these are the same
three qualities any player must master, but the challenges goalies face are
unique and more intense. Everyone can make a mistake, but for the goalie,
the puck (and accountability) stops here!
1. Right focus: Focus is a key element of a goalie’s success. A goalie has to
maintain sharp focus reading the play and tracking the puck for long periods.
He must know who is on the ice and where they are. He must fight for clear
sight lines to the puck. He must also be able to tune out distractions, such as
being jostled or bumped in the crease, and cannot allow a soft goal to bother
him. Nothing must affect his focus or judgment. Working with many of the
focusing techniques described in chapters 3 and 4 (such as positive self-
talk, having clear ABCs, being the cat, and visualizing making the plays) in
practices and games can help a goalie stay on a positive track during games.
I recommend several additional focusing techniques for goalies. One is
to use anchors. Anchors are simply technical things to focus on that will
improve your ability to stop the puck. For most goalies they include tracking
the puck, maintaining good position, and keeping the hands up. Anchors
are especially useful if you’ve been distracted, or when things are not going
well. For example, if you have allowed a soft or early goal and are thinking
anxious, negative thoughts (which cause more tension and aren’t helpful),
tuning in to an anchor provides useful focus. Select two or three anchors
that could work well for you.
Practice is a good time to work with your anchors. From time to time
challenge yourself, reset, and think, For the next 10 shots I’m going to work
on anchor 1 (e.g., keeping my hands up and in front). Then For the next 10
shots I’m going to work on anchor 2 (tracking pucks all the way in to my
body), and so on. The more you work with your anchors, the more they will
be there for you when you need them.
I encourage all players to be positive. Because of the extreme pressure
goalies face, it’s particularly helpful for them to reinforce positive perfor-
mance. When you make a save, or a cluster of saves (save, save, save), and
the play goes down to the other end, or there is a break in the action, take a
breath and acknowledge your good play (even if it was a routine save). Say to
yourself, That’s me, and get ready for the next shot. If you had a good period,
and you are sitting in the dressing room catching your breath, acknowledge
the positive, and say to yourself, That’s me. If you get beat on a shot, take a
breath and refocus. Stay in the present (not the past). It’s always Next shot.
2. Right feelings: Emotional control is key to being an effective goalie.
Tending goal means tending your emotions. Goalies have to be “on” the
entire game. To survive and excel, a goalie has to stay keenly focused, be
Stoning the Opposition in Goal 189
on edge as the puck moves toward his end of the rink, and then be able to
release unnecessary anxiety and tension when the pressure subsides. Many
of the goalie experts commenting later in this chapter stress the importance
of emotional control, having a short memory, staying in the present, and
not being affected by anxiety or negativity. A key to mastering emotions and
playing winning hockey is to work with the conscious breathing techniques
described in chapters 5 and 6—especially learning to change channels with
the release, breathe, refocus technique. Become an expert on maintaining
right feelings.
3. Right attitude: Attitude is what sustains any player in waging the
hockey wars. The key attitude components for goalies are the same as for
forwards and defensemen: commitment, confidence, and a positive identity.
It’s knowing “I’m a good goalie,” and using everything to stay positive and
focused.
Ask the Pros

I asked a dozen veteran NHL goalies and goalie coaches to share their thoughts
on what was key to the mental game and stopping pucks. Try to find a useful
teaching in each of their contributions.
Glen Hanlon
Glen played in the NHL for 14 seasons and experienced the game from just
about every angle—as a starting goalie, as a backup on both winning and
losing teams, and as a coach. After retiring as a player, Glen was a coach in
the AHL, in the NHL, and in Europe.
We worked together throughout his playing career, and Glen incorporated
many of the techniques I’ve described into his preparation and play. I asked
Glen what advice he would give to a goalie on the mental game. He started
by listing his ABCs:
A. Preparation
B. Position
C. Hard work
By preparation, Glen means physical and mental conditioning. He believes
physical conditioning is very important to knowing that you’re fit and ready.
“What some goalies don’t realize is that being physically fit builds confi-
dence. Feeling stronger and faster helps you feel and play better. Feeling
tired can make you feel slower and more vulnerable. Physical conditioning
supports prolonged concentration. It provides the energy for rigorous practice
to improve technique, play the two-on-ones, move well in the net, control
rebounds, handle pucks, and cover the wraparounds.”
190 Hockey Tough
Glen continued: “Mental preparation includes mental rehearsal, actually

imagining reacting well in each and every situation. And it’s seeing and
knowing that you can stop the puck in each situation. Then it’s taking that
knowledge into the game and doing it.”
Another part of mental preparation that Glen considers vital is managing
emotions. “What helped me was working with my breathing, specifically,
using my breathing to stay sharp and focused under pressure and then cool
and calm when the pressure is relieved.”
“Position is key.” By position, Glen means being square to the shooter and
playing the angles correctly. “Good position has you in the right place to stop
the next shot. It can also force the shooter to miss by taking away the net.
A goalie must continually work in practice and in the game to adjust and
improve position. Effectiveness and confidence come from knowing where
you are and that you are in the right place.”
The third ABC is hard work. Goalies frequently remind me that for most
players, a shift lasts for less than a minute. In contrast, the goalie is on the
ice for the entire game. The challenge is for a goalkeeper to maintain his edge
for the entire 60 minutes, which can take roughly two to three hours to play.
Fatigue can affect both concentration and attitude. Being in good physical
shape makes it easier to meet the intense physical demands of the game. It
also helps a goalie maintain concentration, focus, and the belief of “I can.”
Hard work means doing everything necessary to stay on top of the mental
game. Glen said, “Whenever you notice your attention starting to slip or
when you stop mentally attacking the shooter and start to feel lazy or spacey
or when a negative thought comes to mind, you have to work to refocus
and stay positive and sharp. That’s hard work, and it’s a key to consistent,
successful goaltending.”
As a player battling in the Stanley Cup playoffs, Glen wanted some input—
something to sharpen the edge—so he gave me a call. I reminded him of the
things we had worked on over the years: staying in the moment—experi-
encing one breath at a time, one shot at a time—and seeing himself making
the plays, playing the angles, stopping the shots, and being like a cat. In
essence, I reminded him of the basics I’ve discussed throughout the book:
Focus on the positive (right focus), breathe (right feeling), and know that
you are prepared and confident (right attitude).
Glen called after shutting out the opposition in game seven to help his
team win a divisional title. Reflecting on his performance, he said, “With
about 10 minutes to go in the game, I started to experience some doubt.
I recall thinking, Something’s going to happen; this is too good to last.
Then I noticed what I was thinking, so I took a breath and refocused on
the positive. I thought of being like a cat, playing my angles, and being in
the moment. After that, I knew I could stop anything.” A moment later,
he made another big save to preserve the shutout. Glen’s ability to stay
focused on the positive and be in the moment was the product of prepa-
ration and hard work.
Alex, a talented NCAA goalie, was playing well but noticed his focus would
drift from time to time. He asked me what he could do about it. Unlike for-
wards and defensemen who can regroup or refocus on the bench between
shifts, goalies have to maintain their concentration for an entire period. Alex
and I had worked on the basics of focus and feeling, so I recommended that
whenever he noticed his attention drifting, he take a breath, consciously
draw energy to him, and refocus on one of his anchors, such as tracking the
puck. Breath is energy. Along with conscious breathing and focus, fitness,
rest, and hydration can all help goalies stay dialed in.
Mitch Korn
Mitch has been a goalie coach for three decades. During that time, he has
coached some top NHL goalies, including Dominik Hasek, Grant Fuhr, Olaf
Kolzig, Tomas Vokoun, Martin Biron, Pekka Rinne, and Braden Holtby. Mitch,
like Glen, underscores the importance of preparation and hard work. “Goalies
have many things to consider in reacting to the puck as it comes off a stick.
Is it a shot or a pass? If it is a pass, where is it going? On a shot, is the shot
left, middle, or right? Is it high or low? Do I stop the shot with a pad or a
glove? What save selection do I choose? Where are the sticks for a possible
deflection? Where’s my defense? Where do I play the rebound?”
Mitch continued: “On an 80-mile-an-hour shot from the point [60 feet from
the goal], the puck is at the net in less than a second. A goalie’s decision
must be instantaneous. The only way this is possible is with lots of practice,
quality practice—making the right read and the right save again and again,
both on the ice and with visualization [mental rehearsal]. With thousands
of practiced repetitions, a goalie must recognize the situation and have the
most effective and efficient response already mentally learned. Add to that
the muscle memory that develops, and save decisions become involuntary
and instantaneous. The key is a lot of preparation and hard work.”
Mitch reiterated that because a goalie has to compute so many things in
making the correct split-second decision that leads to a save, he can react
only if his mind is clear. If part of a goalie’s consciousness is stuck on the last
goal allowed, on the scorer missing a shot on the shot clock, on a negative
thought, on keeping a shutout, on blaming a teammate, or on thinking about
a loud fan in the stands, then he won’t be there to react fully and effectively.
Mitch stressed the importance of goalies being able to control their emo-
tions. The intense pressure that goalies face can be exhausting and distracting,
but they can’t allow anything to affect their concentration.
Mitch concluded with two things he believes are important: “The first is
you need to have a short memory. Things don’t always go well for you, and
it’s really the guys who can park or bury the things that don’t go well and
make the next save, or come back after a bad game and have a great game,
who are most effective. That’s really the first thing that is so important, and
that takes practice.”
192 Hockey Tough
“The second thing is that a lot of times a team is only as good as its goalie.
And in tough moments, if the goalie can maintain composure, the team will
maintain composure. They look toward the goalie as being the backbone.
So if the goalie can set that kind of example and at the same time have that
short memory, it gives him a really solid base to handle most things that are
adverse. It’s easy when things go well. We don’t get measured or evaluated
on times when things go well. We get evaluated on times when things don’t
go well.” On developing composure, Mitch said, “Everyone’s different but I
think the more you can visualize in advance and be prepared for that moment,
and not be surprised, the better you will handle it.”
Devan Dubnyk
Devan was in his sixth NHL season and in the midst of an outstanding run
to the playoffs with the Minnesota Wild when I asked him what advice he
might have to help a goalie avoid overthinking and play at his best. Devan
emphasized the importance of a simple focus. “The biggest thing I have
found to improve my game over the years is to make the picture as small as
possible. Goaltending is played the same way whether it is the first game of
the season or game seven of the playoffs. Every goalie has things they do
that make them successful. I put together a small list of things I need to do
every single game to have a chance to be my best. My list looks like this:
A. Beat the play.
B. Be set.
C. Be patient on my feet.
D. Find the puck at all costs.
In other words: push, stop, set, find the puck.
If you can prepare for every game and make the picture as small as push,
stop, set, find the puck, then it doesn’t matter how important the game is
or how big the game is. It gives you a chance to go out there and focus only
on the things that allow you to succeed. If I am having a hard time with it,
I just make the picture even smaller. For example, have a good start. Break
the periods down to five minutes at a time, all while focusing on my list of
things that I know I need to do to play my best. Make the picture as small
as possible.”
I asked Devan to comment on the importance of confidence, specifically
the confidence others have in you. “It is absolutely important to have your
coaches and teammates believe in you and have confidence in your game. Part
of being a great coach is allowing your players to feel that confidence when
they go out there to play.
“Unfortunately, there is no possible way to choose a coach or teammates,
so the most important thing to do is earn their trust and confidence. If you
do the right things in practice and have the right attitude, if you go out on the
Brian Ekart/Icon Sportswire

Devan Dubnyk is an NHL goalie with the Minnesota Wild who stresses the importance of
confidence and keeping the picture small.
ice and make the picture small and consistently perform at your best, they
will have all the trust and confidence in you that you need. It is something
that is definitely earned through hard work and the performance that you
give your team and your coaches on a consistent basis!”
John Vanbiesbrouck
John was an 18-year NHL veteran, an all-star, and a Stanley Cup and Vezina
Trophy (best goaltender) winner, and he is now a general manager in the
United States Hockey League. John espouses that a correct mind-set and
mental preparation are the keys to consistent high-level performance. Focused
hard work in practice was one part of his preparation regimen; the others
were appropriate game-day focus and sharp focus throughout the game. John
firmly believes that players must strengthen and use their mental skills to
put them in a place where they can excel. His ABCs include the following:
A. Maintain good position—aggressive, square to the shooter, anticipating,
and in ready position.
B. Stay focused—maintain a puck focus during the entire game, including
commercial breaks; use breaks to recharge, rest, and refocus instead
of going to the bench to socialize with teammates or space out.
194 Hockey Tough
C. Have faith and remain calm—maintain composure no matter what;

don’t allow anything to upset you. “If I get beaten, I refocus on my
strengths.”
John’s focus and dedication to preparation helped him excel. But not
everyone has the same commitment and work ethic. “I’ve seen many goalies
over the years who didn’t make it because they didn’t manage the mental
game. I remember one very talented young goalie I played with years ago
who didn’t really know what he needed to do to prepare. It seemed to me
that he was always more focused on being part of what was going on with
the guys than he was on really developing his skill and focus. He used to
practice hard for 10 minutes, until he thought he could stone everyone, then
he’d goof off. The problem is that when your attention goes in a game and
you haven’t worked hard in practice to develop the mental discipline and
habits to stay focused, then you’re simply not able to bring it back. That’s
what happened to him, and it cost him.”
I’ve observed the same thing in junior hockey. Talented young goalies who
don’t do the preparation and mental work can lose focus during the game.
Whether the cause was fatigue, a soft goal, a bump, or even a heckling fan,
they were unable to refocus. Without preparation and mental training, many
don’t develop the hockey toughness needed to play to their potential.
Tony was a promising junior goalie. He was having a good game and had
stopped 42 of 44 shots. His coach described to me what happened next:
“There was a face-off in our end. I looked over and saw Tony talking back to
a fan. I yelled at him and he stopped. A moment later, the linesman dropped
the puck, and the other team won the draw. The puck was passed back to
the player at the point, who shot and scored. I couldn’t believe Tony had
been jawing with a fan,” the coach said. “He knows better than that. What
was he thinking?”
I was on a road trip with the team, so the coach asked me to talk with
Tony about his focus. We met the morning after the game. I acknowledged
that Tony had played well and made a number of big saves. Then I asked
him what had happened with the fan. “I don’t know what happened,” he
replied. “This guy was mouthing off, and I just started talking back to him.
It was foolish.”
“Did he say anything particularly offensive?” I asked.
“No, it was the usual nonsense. You know, ‘You’re a sieve,’ ‘You’re a bum,’
that sort of stuff. But for some reason I started talking to him. I know it looks
bad when you’re doing something like that and then they score.”
I reminded Tony of what I had told him earlier. When stuff happens, you
have a choice: Either you use it or it uses you. The way to use it is that, if
you notice a negative thought, a distraction, or a heckler, you take a breath,
draw in energy, and refocus on your ABCs: position (good angles, square to
the shooter) and being ready for the next shot. It’s always Next shot. Indeed,
I believe Next shot should be the mantra for all goalies.
Tony was especially upset because several NCAA scouts had been at the
game, and he had wanted to make a good impression. I suggested that Tony
consider the incident a learning experience. “Two years from now, you’ll
be playing in a college game and the crowd will be noisy and rocking. And
then you’ll hear some guy in the stands with a loud foghorn voice saying
something outrageous about you. And you’ll use it to hit the refocus button
and make another big save—and smile.”
It’s similar when it’s the voice in your head that’s the distraction and not
the voice in the stands. During the playoffs, Ted, an anxious type of goalie,
was into the game and playing well . . . until the other team scored. Almost
immediately the flow of thoughts running through his head increased. He
began thinking thoughts such as Don’t let in another one, It’s up to me, I
can’t let the guys down, I’ve got to be good. Ted’s positive motivation to do
well sparked these anxious thoughts; however they interfered with his next-
shot focus and his instinctive ability to stop pucks. The key, as Devan said,
is keeping the game small, releasing tension, taking a breath, and refocusing
on beating the play and tracking and stopping the puck.
Rollie Melamson
I asked Rollie Melanson, a 12-season NHL veteran and Stanley Cup winner,
now the goalie coach for the Vancouver Canucks, how he might advise a
young goalie. “It all comes down to concentration. You need to have your
mind clear when you go to play a game. You want to be focused on compet-
ing and making sure that no rebound is given up on, and giving your team
the ultimate chance to win.”
When I asked Rollie what advice he might have for a goalie client who was
thinking too much, he replied, “Why is he thinking too much? It’s because
he lacks confidence. To build confidence, simplify. Go back to basics, to
the ABCs. I do that with simple drills.” When I explained I encouraged that
goalie to keep it simple, to (A) have good position, (B) track pucks in, and
(C) control rebounds, Rollie responded, “And don’t forget the feet.” Rollie
explained it’s turning the feet that gives a goalie good position. Stay in the
paint and turn the feet.
Rollie’s ABCs are as follows:
A. Preparation on and off the ice.

B. Position: Stay in the blue paint. Let the game come to you.
C. Good technique. Good footwork.
D. Focus, focus, focus, focus.
196 Hockey Tough
Andy Moog
Andy Moog was an NHL netminder for 18 seasons, during which he won
more than 400 games and three Stanley Cup championships. Thereafter, he
was a goalie coach for the Dallas Stars. Reflecting, Andy said, “My focus was
always first and foremost to stop the puck.” He continued, “I never let the
players on the other team get to me. If that happened, I saw it as a win for
them. And I didn’t let it happen.” Andy says his ABCs boil down to position
and control:
A. Be in good position—good angles and net awareness, square to the

shooter, moving under control.
B. Be in control—nothing distracts me.
C. See it, stop it.
Pierre Groulx
Pierre has been a goalie coach in the NHL and in Europe. I asked him what
advice he would share with a young goaltender. “When you are on the ice,
concentrate on what you are doing. Concentrate on what you want to accom-
plish every practice or every game. Set realistic goals.” On mental toughness,
Pierre said, “Don’t beat yourself up over every goal, because you are going
to get scored on. Your focus should be on the next shot. If doesn’t matter if
you make a big save or allow a bad goal, focus on your next shot. You always
have to be ready for that next shot. And don’t get too high and don’t get too
low. You’ve got to make sure as a goalie that you are even keeled and not
too superstitious.” (I agree. Superstitions can be a distraction that can limit
confidence if and when a single part of the routine is missed.)
Regarding video, Pierre said, “I always look at the finished product, after
a save or after a goal. Where are you? If there is a rebound, can you recover?
How is your body looking? Are you sprawled out? Look at your finished
position. The goals will happen. But learn from the goals and learn from your
saves. Look at your finished position and how you are ending up.”
Fred Brathwaite
Fred played goal in the NHL, AHL, KHL, and DEL for 19 years. Now a goalie
coach in Canada’s national junior hockey program, Fred’s advice for a young
player wanting to play at the highest level is this: “The first thing is practice.
Keep working on the small exercises, skating, reflexes, stretching. I think
those things are very important.” Fred added: “Have fun. If you are having
fun out on the ice, then you are going to work harder and play better.”
Then I asked Fred how goalies deal with struggling or if they’ve let in a
bad goal. Like Mitch Korn, Fred said, “Have a short memory. Focus on the
things that are going to make you better, and don’t worry about it. You might
feel bad inside, but always show that you are confident, and just get ready
for the next shot. Confidence is a big thing. Go into a game feeling you are
going to stop every puck. You want the puck to come to you. If you show
confidence in yourself, your teammates will feel confident in you.” He also
emphasized the importance of communication. “The more you talk, the more
you are into the game. It gets you ready. It also helps out your defense and
forwards and makes the game so much easier.”
Fred also spoke about the importance of visualization and video, two key
preparation tools. “Just visualize yourself making good saves, where you
want to put the puck, where you want to be in the crease. If you do that and
practice it, a lot of things are going to come naturally to you.”
Tomas Vokoun
Tomas, a 15-year NHL and all-star goalie, also commented on the importance
of enjoying what you do. “For me, you have to enjoy what you are doing. And
when you worry, it’s hard to enjoy it. What’s been the key in my career is
when I am able to block out the negative thinking and stay positive no matter
what happens. You can’t always control the things that happen to you, but
you can always control how you respond. That’s the most important thing,
not what happens to you, but how you react to it. In the past, I’ve been a
guy who worried about stuff I couldn’t control. The older I get, the more I
put a 100 percent effort into practice and trying to achieve whatever goal I
set for myself that day. Then, when I go to the game, it’s time to have fun.
Win or lose, play good or bad, you can come back and say, I did the right
thing. It didn’t work today, but you have to believe eventually it’s going to
start working.”
When I asked Tomas what self-talk he uses to stay positive and focused,
he replied, “It’s nothing you say out loud, it’s just in your mind, things like
Be quick, Move quickly, Do everything 100 percent, Stay focused all the time,
Don’t start wandering and looking in the crowd. It’s 60 minutes of really
focusing, so try breaking it down to smaller periods of time. Maybe go 5
minutes, then another 5 minutes, and keep rolling that down the hill.”
Brian Daccord
Brian is the goalie coach of Adler Mannheim in Germany’s DEL, a former
goalie coach for the Boston Bruins, and the author of Hockey Goaltending.
Brian said, “What differentiates the good goalies is the ability to give their
team a chance to win night in and night out. At the younger levels, it’s the
most physically gifted goalies who draw the attention of scouts and recruit-
ers, but it is the mentally strong goalies who are the ones that prevail at the
older levels.”
Brian summarized a few key points: “Have a pregame routine that puts
you in a winning state of mind and gets you ready to perform. Focusing no
198 Hockey Tough
further than the next puck keeps you in the moment [next shot]. Develop the
ability to shake off a bad goal and keep moving forward. And avoid getting
too high or low depending on wins and losses.” Brian added four more tips:
1. Never get beat twice. When you get scored on in practice, be deter-
mined not to let the next shot in. This will train your mind so that, if
you get scored on in a game, you will quickly put it behind you and
get ready for the next shot.
2. Take care of yourself away from the rink. Stretch, have good nutrition,
and stay hydrated.
3. Watch as much hockey on television as you can. Learn about technique,
strategy, and equipment, and prepare yourself for practices and games.
4. Have fun. The key to being successful at anything is to have passion
when you do it. Embrace the position and enjoy it every time you
are on the ice. If you do, you will play better, and your coaches and
teammates will see it and feed off your passion.
Eli Wilson
Eli has worked with a number of NHL goalies and is the former goalie coach
of the Ottawa Senators. “Focus is key for stopping the puck. It’s essential to
clear your mind of thoughts about other things going on in your life. And
have both a narrow (hard) and broad (soft) focus. Hard focus is tracking the
puck as it moves around the ice and while it’s on players’ sticks. Soft focus
is awareness of where the other players are on the ice (take a quick look).”
Eli continued: “Emotional control is another key part of what we do. You
play how you feel. It’s important to have positive thoughts in your mind
so you feel good.” Eli stresses pregame visualization to create competitive,
confident feelings. “You know what it feels like after you win a huge game.
Create that feeling beforehand. Go into a game with that feeling. You have
to believe in yourself, even when the rest of the world may doubt you.”
Sean Burke
Sean Burke played goal in the NHL for 18 seasons on eight different teams
before becoming the goalie coach for the NHL Coyotes. On discussing the
uniqueness of the position, Sean said, “Everyone says that hockey is a team
sport. But the goaltending position is more of an individual position. Mentally
you have to know that every time you step on the ice, you are a big factor in
the outcome of the game. Making the key save at the right time is probably
going to be the difference in the game some nights. And the mistakes you
make could be the difference in your team not winning. It takes a mentally
tough person who understands that you need to have a short memory. You
have to be able to put things aside and bounce right back. If you are going
to dwell on your mistakes, it’s a very tough position to be able to play.
“Goaltending is the kind of position where your team will feel and feed off
your confidence. Body language is very important. It’s important when you do
make mistakes that you don’t express frustration because a calm demeanor
or unflappable attitude will go right through your team. So understand you
are going to have adversity. It’s the way you react to it. A lot of times inside
you are frustrated. You know you’ve made mistakes. But outwardly you are
going to project confidence.”
J.F. Martel
Last, J.F. Martel of World Pro Goaltending has said, “As you move up levels,
what’s going to make a difference is the mental side of the game. Are you
able to get in that zone every game, to feel good about yourself, and to apply
your skills at a high level every game?”
“Obviously, the mental part is underemphasized, and goalies don’t spend
enough time working on it. I’m a big believer in visualization and mental
rehearsal. I think a big part of it is seeing yourself being successful, seeing
yourself applying the technique. Think about the game before the game, and
then you don’t have to think about it during the game, so you can let your
body and mind operate on a reflex type of setting. For goalies I think the
breathing work is so important. You need to be able to relax. Goaltending
is a reaction position. If you are overly excited, if you are too aggressive, it
becomes tough. I believe in being relaxed, being able to apply your skills and
react to whatever is thrown at you. So breathing before, during, and even
after the game to settle down is important.”
J.F. concluded: “The Hockey Tough approach has been excellent for the
goalies I work with. Working with Saul and his approach has been great.
Everything from visualization to the ABCs and his anchors simplify the
approach to the game. As far as the mental part of the game, all those things
are exactly what goaltending is about. The Hockey Tough approach almost
caters to goalies.”
Summing Up
Goalies differ in many respects. They have different goaltending styles and
different personality types. Individual differences aside, most goalies who
want to excel must master their ABCs. And based on the experts’ advice
presented in this chapter, along with being physically fit and continually
working to improve technique, the ABCs that stand out are as follows:
A. Right focus—reading the game, tracking the puck, staying in the pres-
ent, it’s See it, Stop it, and it’s always Next shot.
B. Good positioning—good angles, square to the puck, live in the blue,
in position for the next save.
200 Hockey Tough
C. Emotional control (right feelings)—positive, confident, composed.

D. A short memory—before, during, and after the game.
E. Hard work—conditioning, technique.
F. Right attitude—“use it,” commit to continuous improvement.
Goaltending is not for the mentally fragile. It’s a real hockey tough chal-
lenge. In no other position in hockey is it more evident that you are only as
good as your last game. Even an all-star goalie and a Stanley Cup veteran
confessed to the fragility of his confidence and ego after a couple of less
than spectacular games. The solution is always to go back to the basics: right
focus, right feelings, right attitude, and the commitment to use the lessons
of today’s game to make you better tomorrow.
HOMEWORK
ASSIGNMENT 1: Know You Are a Good Goalie
When you look in the mirror in the morning and see your face, know and
affirm, “I’m a good goalie,” and know why you’re good. Do this before prac-
tices and games.
ASSIGNMENT 2: Develop Anchor Power

Have two or three anchors. Learn when to use them. In practice, focus on
one anchor for 8 to 10 shots, then take a breath, and then either focus on
that anchor again or on another one (e.g., challenge, stay square, hands up
and in front, track pucks all the way to you). Your anchors will help you stop
pucks. Make that practical focus a habit.

perform when you are playing your best. Make these eight actions a regular
part of your pregame and prepractice mental rehearsal, which will get your
head ready and help you prepare to play some great hockey.
ASSIGNMENT 4: Combine Conscious Breathing With Imagining

Stopping Pucks
Every day do 5 to 10 minutes of conscious breathing. It is very important,
and it’s the foundation for emotional control and staying in the now. On game
days, combine that conscious breathing with visualizing yourself playing well.
ASSIGNMENT 5: Release . . . Breathe . . . Refocus

When you notice that you are feeling tense, anxious, or negative (on or off the
ice), change the channel—release, breathe, and refocus.
CHAPTER
18
Battling
Through Injury
and Recharging
Hockey is a high-speed, physically aggressive collision sport played by pow-
erful, highly competitive athletes, and injuries are an inevitable part of the
game. Over the years, I have counseled numerous players with a wide range
of hockey injuries. Most common are injuries to the knees, shoulders, hands
and wrists, groin, and neck, as well as concussions and an assortment of
cuts and bruises.
The nature of my involvement with hockey injuries is threefold. First, it’s
to support a player’s positive mental attitude about rehabilitation and getting
back to playing hockey. Second, it’s to show players some psychological tech-
niques that can actually facilitate healing and help reduce pain. Third, it’s to
teach them some sport psychology techniques (similar to the ones I’ve been
describing) that can enhance their on-ice play when they return to the game.
No one likes being injured. However, to reiterate what I said in chapter
7, when something happens, you have a choice: Either you use it, or it can
use you. If an injured player can accept what has happened, stay positive,
be mentally involved in his rehabilitation, and learn some new psychological
skills, then ultimately he may use a negative situation to become a better
player and a better person.
“An injury in many ways is an opportunity. It’s an opportunity to
build problem-solving skills and mental durability. It takes both
commitment and mental toughness to tolerate the extreme
efforts to get back to a world-class level.”
Peter Twist, strength and conditioning coach, author of
Complete Conditioning for Hockey
201
202 Hockey Tough
An Ounce of Prevention
There’s wisdom in the old saying that an ounce of prevention is worth a
pound of cure. Obviously, it’s better to prevent injury than to rehab well.
Here are three strategies that can help hockey players reduce injuries:
1. Be in great shape. Injuries can happen to anyone, but players in excel-
lent shape (in terms of strength, aerobic capacity, and flexibility) are
better able to avoid and take a hit.
2. Keep your head up. The best protection you have is to keep your head
up, on a swivel, and with your eyes open to see what’s going on.
Awareness enables you to react wisely and quickly. It’s difficult to play
smart, tough, and safe hockey if you don’t play heads up.
3. Be in control. By that I mean two things. First, control the pace of your
play. Accidents often happen to people when they are out of control.
Dusan Benicky, a skill and skating coach who runs the Hockey Per-
formance Centre in Vancouver, stresses the importance of mastering
fundamentals so that you can play heads up and more in control.
Dusan says, “If you feel comfortable skating with the puck on your stick
while keeping your head up, you will be better able to read the play
and less vulnerable to hits.” Comfort comes from developing physical
literacy and mastering core hockey fundamentals. Being in control also
means deciding you want to be the one who makes things happen,
rather than the one things happen to. It’s being the predator rather
than the prey or the victim. Take responsibility for playing aggressive,
injury-free hockey.
I have noticed that when some players experience a minor injury or trauma,
a more significant injury sometimes follows. There are several reasons why
this happens. Reduced mobility caused by the injury can make a player an
easier target. Many players also compensate for an injury by changing the
way they move, thereby stressing other body parts, which can lead to addi-
tional injury.
Another reason that injuries often lead to further injuries has to do with a
player’s mind-set. After being nicked, some players start playing a defensive
“be careful” style of hockey. As I noted in chapter 1, fear causes tension,
and tension produces more fear. Injured players who play in a tentative
and tight manner sometimes get just what they are trying to avoid. Playing
hurt is painful and anxiety producing. For some players, it can lead to an
unconscious escape mentality that predisposes them to further injury and
gets them out of a stressful situation.
Battling Through Injury and Recharging 203
Injuries Happen
The increasing speed and size of players, the stick work, and the body contact
in hockey make injuries inevitable. A lengthy schedule with lots of travel
(some NHL teams, such as the Arizona Coyotes, Anaheim Ducks, Edmonton
Oilers, Colorado Avalanche, Vancouver Canucks, and San Jose Sharks, travel
more than 40,000 miles [60,000 km] each season) certainly doesn’t help.
Given these stressors to be consistently competitive, it’s helpful if a player
can learn to use a variety of techniques for managing stress, fatigue, injury,
and pain. Actually, many of the same techniques we have been discussing
for enhancing on-ice performance can be adapted to both rehabilitation and
recharging between games.
Three common psychological elements in the rehabilitation of most inju-
ries are
1. relaxation and conscious breathing,
2. positive imagery and self-talk, and
3. a positive attitude.
All three of these elements come into play in the hand, groin, back, and knee
injury rehab examples that follow.
Hand Injuries
As gloves become smaller and more offense oriented, skates become sharper,
and stick-checking becomes more common, hand injuries have been on the
rise. A broken hand or a broken or badly cut finger can be a significant injury
that makes it difficult, if not impossible, to grip the stick. Further, the stick
vibrations from a slash or hard pass can aggravate the hand.
Sometimes you can heal a hand or finger injury only by taking time off
from playing (of course, a committed player continues to work out to maintain
his fitness level). However, most motivated athletes find it very difficult to
take time off from playing. Consequently, techniques that can accelerate the
healing process and help the player stay positive and prepare for an effective
return are often appreciated.
In the case of a player with a broken hand or finger, I usually begin by
suggesting that he relax and tune in to his breathing. We focus on the same
three conscious breathing qualities described in chapter 5: rhythm, inspira-
tion, and direction. One difference between rehabilitation and performance
enhancement is that the primary directional focus for healing is more inter-
nal (within the body) than external (what’s happening on the ice). That
is, instead of a player focusing on his game ABCs, as he would when he is
preparing to play, in rehab he focuses on directing his energy to and through
his injured hand or finger.
204 Hockey Tough
Here is how it works. I ask the player to sit back and make himself
comfortable, with his hand supported. Then I encourage him to relax and
experience a smooth, slow breathing rhythm and to focus on breathing in
energy. Next I ask him to imagine energy flowing through his arm and to
direct that flow into the injured hand. With practice, he is able to use his
imagination to go deep into the site of the injury and to send energy directly
to the spot that is injured. For example, if a player can feel the spot where
there is a break in his hand or finger, I ask him to relax, breathe, and send
a stream of soothing, healing energy into and through the injured area and
to imagine the bone fusing or knitting.
It’s been repeatedly demonstrated that as people relax, breathe, and imag-
ine their hands becoming warm, they can actually raise the temperature in
their hands. It’s not a difficult thing to do. I ran a pain clinic for several years,
and I found that after just one or two sessions, patients were able to warm
their hands to reduce pain levels. (The technique is especially effective for
helping people manage headaches.) The important point is that you can use
your mind—specifically, your thinking, your ability to relax, and imagery—to
positively affect your physiology and facilitate healing.
By using rehabilitation imagery along with standard physical training ther-
apy and game-related mental rehearsal, a player can return from an injury
sooner and be better mentally prepared to play.
An injury is a challenge. In addition to pain, injuries cause anxiety, frustra-
tion, and fear. Injuries hurt. They can shatter a player’s confidence and plans.
They can also induce feelings of separation; being out of the lineup causes
most players to feel less a part of the team. The fear of being replaced in the
lineup and the uncertainty of healing, plus the anxiety over how you will
play on returning, make being injured a very stressful time. These anxious
feelings can be moderated by a positive attitude and a constructive approach
to rehabilitation, one that includes goal setting, positive self-talk, imagery,
and the commitment to a good physical therapy program.
As I’ve said throughout this book, when challenges present themselves, it’s up
to you to use them rather than let them use you. If you’ve been injured, use it.
Peter Twist, a strength and conditioning coach, has helped players battle
back from injuries. When I asked Peter about how he might advise players to
“use” their injury experience, he said, “I encourage players to capitalize on
this time, both to learn some new mental training techniques and to recon-
dition more intensely than anyone. By doing so, a player can accelerate the
healing process and return in better shape than those still in the game. It is
a great chance to drive up your conditioning in season and improve specific
parts of your game.”
Mason Raymond, a speedy NHL winger who has battled through back,
shoulder, and hip injuries, has said, “It’s never easy coming back. You need
to put your mind in a state that you are going to go out there and you’re
going to play well. Injuries can happen whether you are 100 percent or you
are still recovering from injury. You need to go out there, play your best. Give
everything you’ve got. If something happens, it happens. That’s part of life.
With injuries you need to find that space within your head and within your
body, continue to breathe, and find that will to fight through it.”
Pete Demers, the former head trainer of the Los Angeles Kings and pres-
ident of the Professional Hockey Athletic Trainers Society, said a player’s
attitude can make a big difference in the effectiveness of his rehab. “Over a
quarter of a century, I’ve witnessed tremendous changes in players’ thinking
about fitness and rehabilitation. Almost everyone wants to work out. Some
players show up two hours before practice to work out, and most work out
after practice. All the teams have impressive training facilities. There’s a
widespread and growing appreciation that being in great shape means you
play better, have fewer injuries, and make more money.”
He continued: “Injuries cannot be completely prevented in a physical
sport like hockey, but they can be minimized with training, good equipment,
and good nutrition. When injuries do happen, attitude makes a tremendous
difference in how players rehab. Some players are 100 percent committed
to the rehab process. They are highly motivated to get back. They see the
value of working hard and have the determination and discipline to focus on
their rehabilitation. Not surprisingly, these are the ones who get back sooner.
“I’ve seen two players with similar injuries. One takes responsibility for
his rehabilitation. He’s positive, focuses on getting back, works hard phys-
ically and mentally, takes care of himself, and does well. Another player
with the same injury doesn’t have the same positive attitude, feels sorry for
himself, and expects someone else to do the work for him. Not surprisingly,
he doesn’t do as well. What you think affects how you train, how you heal,
and how you play.”
Pete offered one more piece of good advice: “Keep your shifts short, under
45 seconds. Short shifts lead to faster recovery, less fatigue, fewer injuries,
and smarter hockey.”
Peter Twist also acknowledges the importance of attitude in the rehab
process. “A positive attitude enhances the healing process. A negative atti-
tude diminishes the results you accrue from physical training.” He suggests
that players learn to harness the power of the mind to maximize results and
prepare to battle physically and succeed on the ice.
Groin Strain
Other common hockey injuries such as groin strains, twisted knees, and sore
backs all respond to a similar approach to mental therapy. In each case, I
usually ask the player to relax and tune in to his breathing, to draw in energy
and then stream it out through the body.
206 Hockey Tough
To get a clearer picture of the injury, I often ask players to tune in to the
strained or injured area and to tell me the size and shape of the discomfort.
Is it the size of a dime? A quarter? A silver dollar? An orange? A grapefruit?
Is it round? Oval? Square? Rectangular? Shaped like a bar or a star? A player
with a strained groin may describe the area of discomfort in his groin as
being shaped like an oval, about an inch wide and about two inches long.
Then I ask players to pick a color to describe the discomfort in that shape.
A player with groin strain might choose dark red. I might then ask the injured
player to go deeper into his breathing and, on the out breath, to imagine a
soothing, healing energy flowing into the center of the redness.
Next I ask the player, if he could choose between sending warmth or
coolness into the injured area, which temperature he would prefer. I recall
a player with a strained groin replying that he thought warmth would be
more beneficial. He explained that, at first, when the strain was much more
painful and inflamed, he would have preferred to send coolness into the
spot, but the way it felt right then, he preferred to imagine warmth flowing
into the strain. Again, I usually encourage the athlete to relax, breathe, and
allow the tissues in the area of redness to relax so he can send a soothing,
warm, healing energy deep into that spot.
In similar cases, I usually suggest that a player spend 5 to 10 minutes, 2
or 3 times a day, streaming warmth into the soreness. I also suggest that as
he does the gentle stretches prescribed by the trainer, he should remember
to be conscious of his breathing and to imagine a feeling of strength and
flexibility in his groin.
Sore Lower Back

I usually recommend that a player with a sore lower back lie on his back
with his knees up. This is an ideal position to take strain off the back. I
instruct the player to relax and breathe. I ask him to focus his breathing on
rhythm, inspiration, and direction. The direction is internal. As before, we
begin with streaming energy—the five-pointed star (see chapter 5). Then
we focus on creating a subtle, self-induced traction effect on the out breath
by imagining sending energy along the spinal column. That means sending
energy up through the neck to the top of the head and also down the spinal
column into the tailbone and then to the knees (see figure 18.1).
For players with a predisposition to
back strain, I recommend using this B
breathing and self-induced traction pro- A
cess for a minimum of 10 minutes, twice
a day, throughout the hockey season.
Of course, this would be performed
in addition to any abdominal or core FIGURE 18.1 Stream energy up to
strengthening and stretching program theE6413/Miller/Fig.
head (A) and down to the knees (B).
18.01/544520/HR/R1
recommended by the trainer, physical therapist, or sport physician. A player

can treat both back and psyche by relaxing and breathing and doing some
mental rehearsal.
Knee Injury
For a player with a knee injury, I again begin by working with breathing—
with rhythm, inspiration, and direction. With the player in a comfortable
position with his leg supported, I instruct him to focus on streaming energy
down through his quadriceps and through the knee to his foot. Then I ask
him to relax more deeply and focus on the specific spot in his knee where he
experiences the most discomfort. One player focused on the inside of his left
knee. He described the spot as being about the size of a silver dollar. I asked
him to relax and breathe, to go deep into the injured area, and to allow the
tissues there to relax. Then I asked him to send a healing, soothing energy
deep into the site of the injury. After a few moments of doing this, I asked
him to sense what was going on in that spot and to describe the feeling.
He reported that it felt as if something in the knee was twisted. I instructed
him to relax and stream energy into the spot, and to imagine those tissues
untwisting and strengthening.
Along with healing imagery, I encourage players to do some positive per-
formance imagery (slow-motion mental rehearsal) of skating well, handling
the puck, playing heads up, passing tape to tape, and feeling good. Being
mentally involved in rehab and using injury time to strengthen and develop
new mental skills can help players maintain a positive attitude throughout
the healing process.
Injury Review
As you can see, with most injuries, I advise the player to relax, breathe, and
focus on the injured spot. Then, I recommend that the player send a stream
of soothing, healing energy into the area. I also recommend that he imag-
ine the antidote to his perceived injury. By that I mean he should imagine
untwisting what feels twisted, strengthening what has been stretched and
weakened, and fusing what has been torn or fractured.
If you feel an inflammation, you may want to cool it. If it’s more of a
chronic injury or something you’ve had for a while, you may want to send
warmth into the spot. It can help to visualize coolness and warmth as colors.
Blues and greens are cooling healing colors. Soft reds and gold are warming
healing colors.
Think Heal, then imagine playing with ease. As I said earlier, these sugges-
tions are to accompany and supplement medical or physical treatment and
physical therapeutic exercises. The key to the psychology of rehabilitation is
208 Hockey Tough
being positive (taking response-ability for effecting change), doing the appro-
priate physical rehab, releasing tension (dis-ease), and sending a soothing,
healing energy to and through the area.
As you begin to make progress, it’s important to imagine yourself playing
again, playing well and with confidence. If it’s a leg injury, first imagine
skating with ease and in slow motion, then with full extension, and then
gradually with jump and speed. If it’s a wrist injury, imagine handling the
puck and then shooting hard and accurately and without pain. The idea is
to feel yourself doing the things you do well and visualize yourself doing
them first in slow motion and then at game speed.
Talking positively to yourself throughout your rehabilitation period is also
important. Create and train with affirmations (see chapter 3). A few good
healing affirmations are “One step at a time,” “Every day I’m getting stronger
and better,” and “Smoother, faster, stronger.” Use the injury and the time
away from the ice to improve your mental skills so you return to the game
mentally stronger and a more complete player.
Concussions
“I can get a knee better, I can get a shoulder better, but I can’t
get a head better.”
Chris Broadhurst, former head trainer of the Toronto Maple Leafs1
There is both a growing awareness of and a concern over concussions in

hockey. Many players downplay a blow to the head—“It’s just a dinger”—
and try to return to the ice as soon as possible. The problem is that a player
who has had a concussion is considerably more likely to suffer a second
concussion. This is especially true if the player returns to the ice too soon
after the first.
One contributing factor is that concussions can temporarily reduce on-ice
awareness and slow reaction speed. Many players have said that when they
are well, they have a sort of sixth sense that tells them when someone is
closing in and they are about to be hit. It’s as if this sixth sense provides a
protective barrier around the player, enabling them to react and avoid the hit.
For a while after a concussion, players report that this sensing ability is
diminished or absent. They are just not as aware that someone is about to
hit them, are slower to react, and are more vulnerable to a second head shot.
Dr. Jason Crookham, who heads the concussion program at Fortius Sport &
Health in Vancouver, said, “It is well documented in concussion research that
slowed reaction time and deficits in visual function are common. In fact, our
most sensitive objective sideline concussion tests use these very measures.”2
Players also need to understand that concussions can have cumulative
effects and that a second concussion is likely to be more serious than the
first. Also, because of a phenomenon called second impact syndrome, the
effects of a second head trauma occurring shortly after the first can be very
serious, in part because the body’s natural ability to minimize brain swell-
ing is reduced for a time after the first concussion. As a result, the effects
of a second concussion occurring soon after the first can lead to irreversible
swelling, permanent damage, and even death. This is especially the case in
younger athletes.
All of the professional and junior hockey teams I’ve been involved with
in the past few years are doing psychological testing with their players at
the start of the season to establish a mental baseline. After a concussion, an
injured player can now be retested, and the results of his postconcussion
scores can be compared with his pretest scores. Significant drop-offs in
performance on memory, orientation, and awareness tests indicate reduced
brain function and can help determine if and when a player should return.
But these cognitive tests should not be the sole determinant of whether a
player is ready to return. There should also be spatial orientation and balance
testing, as well as oculomotor testing (which looks at how effectively the
eyes work together in tracking), and also, of course, how the player feels.3
I had a telephone call from a player who had experienced a concussion
with a loss of consciousness. (Note: One can have a concussion without loss
of consciousness.) It had been a week since his concussion, and he told me
that his memory and orientation test scores were good, and the training staff
said he should be ready to go back in a couple of days. When I asked him
how he actually felt, he reported that he was still having headaches when
he exercised and that he felt a kind of wobbliness at times. He said that even
though his test results were satisfactory, his thinking wasn’t as clear as before
the injury. I told him that when it came to managing his recovery, he was
the boss. I advised him not to return to the game until he was completely
symptom free for at least one week (see the six-step guidelines later in this
chapter).
There’s a macho code in hockey that says to suck it up, get right back on
the ice, be a tough guy, and not let your teammates down. It applies to most
injuries, and even more so in cases where there is no outward sign of injury.
The problem is that players tend to minimize concussions. “It’s nothing, I
just got my bell rung. I’m not bleeding, there’s no significant pain, so I’ll
play.” In a study by researchers at McGill University of 469 varsity athletes
who believed they had experienced a concussion, 78 percent of those admit-
ted they didn’t seek medical attention.4 However, the life consequences of a
permanent brain injury can be far more significant than the consequences
of permanent knee damage.
Research findings suggest three key points about concussion:
1. Once you’ve had a concussion, your threshold for a second concussion
is lower.
2. The more concussions you’ve had, the longer it takes to get better.
210 Hockey Tough
3. Repeated concussions can lead to serious long-term effects including

early cognitive impairment and depression later in life.
Nick Kypreos, whose NHL career was shortened by multiple concussions,
recalled his last concussion, which he suffered in a fight in an NHL exhibition
game. “I lost my helmet and my head hit the ice. It’s like a dream you can’t
remember. Within one hour everything started to come back into focus. I was
being asked how I was feeling and if I could go back and finish the game.”
Players should not be asked that question. They’re too emotional to answer.
Nick continued: “You just want everyone to forget it ever happened, to keep
playing hockey. Since I was seven years old, I’ve been told to shake it off,
dust off the cobwebs, suck it up and you’ll be fine. The days of smelling salts
are over. You can see a knee or shoulder injury, but you can’t see a head
injury, so there is always a question of how hurt is he? Only a doctor should
decide when the player should return to the game.”5
Nick’s right. Studies of professional and university athletes have shown
that the majority of players who had been concussed were not accurate judges
of whether or not they had experienced a concussion.
Dustin was a very good NCAA forward, an intelligent player who competed
with an edge. In his senior year, he experienced two concussions. After the
second concussion, which followed a fairly significant hit, he sat out for
about three weeks. Senior week approached and Dustin wanted to play. He
experienced a third concussion from a relatively insignificant hit in practice.
Eight months later, Dustin was still experiencing the disturbing effects of his
last concussion, or possibly the cumulative effects of all three.
When I asked Dustin what advice he might have for other players expe-
riencing concussions and wanting to get back quickly, he said, “Try to take
a step back and take a look from a different perspective. Not a player’s
perspective, more like a parent’s perspective. See past your emotions. Your
emotions are all mixed up, they’re unreliable.” Dustin added: “Sure you want
to get back. You just might be feeling good because you want to feel good.
Be smart and be careful.”
Although fighting has been highlighted as a cause of concussions, most
concussions are caused by legal hits that occur as part of the game. One
comprehensive study that reviewed concussions occurring in the NHL and
major junior hockey (OHL) over a three-year period found almost two-thirds
of concussions are caused by body checks, and only about 30 percent of all
concussions result from an illegal action.6
Here is a guideline for players, coaches, trainers, and parents on concus-
sion management for recreational, amateur, elite, and professional players
of all ages.
A concussion is a brain injury. A concussion may alter the way the brain
functions and can sometimes cause serious and significant impairment. A
concussion may be caused by a direct blow to the head, face, neck, or even
elsewhere on the body when impact causes the brain to move quickly within
the skull, causing the tearing of brain cells and even chemical changes in
the brain.
Typical symptoms of concussion may include headache, dizziness, nausea,
loss of balance, feeling stunned or dazed, double vision, ringing in the ears,
slurred speech, and emotional and personality changes.
An athlete who displays any symptoms of concussion should seek medical
attention immediately. An athlete should never return to play while symp-
tomatic. A good slogan for coaches, trainers, or parents is, “When in doubt,
sit them out.”
When a player shows any signs or symptoms of concussion, the player
should not be allowed to return to play in the current game or practice.
The player should not be left alone; regular monitoring for deterioration is
essential. The player should be medically evaluated after the injury. Return
to play should follow a supervised six-step process:
1. No activity, complete rest (once asymptomatic, proceed to step 2)

2. Light aerobic exercise such as walking or stationary cycling
3. Sport-specific training (e.g., skating)
4. Noncontact training drills
5. Full-contact training after medical clearance
6. Game play
My own opinion is that if the player has any ongoing symptoms such as
confusion, inability to focus attention, slurred speech, emotional liability
(mood swings), headache, memory deficits, or being slow to answer ques-
tions or follow instructions, he should simply not play.
I believe that after a concussion, a player should consult with a sport
medicine physician and be completely symptom free (both during and after
intense physical exercise) for a minimum of a week before returning to the
game.
When I asked Dr. Crookham for his thoughts on concussion management,
he said, “Fortunately 80 to 90 percent of concussions resolve in 7 to 10 days.
Recovery is sometimes longer in children and adolescents.”7 Along with an
adherence to the guidelines listed earlier, he said, “In my current practice, I
recommend 48 to 72 hours of rest from any activity that exacerbates concus-
sion symptoms. Then I take a proactive approach to identify the underlying
cause of concussion symptoms. This includes thorough visual, vestibular,
cervical, and psychological evaluation and a customized individual plan that
may include balance training, physiotherapy, medications, or counseling. It
is helpful to work closely with athletic trainers, physiotherapists and coaches
to ensure appropriate return to play. The challenge in concussion recovery
is that it is the one injury that affects the coping mechanisms that athletes
have relied on for success. Prolonged recovery can lead to frustration when
the very tools the athlete needs to cope with stress are constrained.”
212 Hockey Tough
When I discussed concussions with Pete Demers, one of the NHL’s most
senior trainers, he said, “I think psychological help is useful in assisting
players who are healing from injuries. This is especially true when dealing
with a concussion. After a concussion, many players are anxious and their
self-esteem is low. Some players fear they will never be right again. Frequent
neurological evaluations are beneficial to find out what is going on, but one-
on-one support is extremely beneficial in reassuring the athlete, helping him
deal with the inevitable fear and frustration that goes with a head injury,
and, when appropriate, helping him return to the game.”
Recharging
As I’ve said repeatedly, hockey is a physically and mentally demanding game.
On the ice, you are expected to give 100 percent every shift. When you step
off the ice, I believe you should have a way of recharging and reloading. I
think it’s advisable to have techniques that you can use to recharge as part
of your pregame preparation or for postgame recovery.
One way to use imagery to recharge is to relax and breathe and imagine
you have a personal connection to an unlimited supply of energy. As you
breathe in, imagine energy flowing to you and through you. If any part of
your body feels tired or sore, imagine breathing in energy or oxygen and
sending or allowing energy to flow into that part of your body. During the
season, a 10-minute recharge session each day is advisable.
Make a Script
I often make recordings for my clients. What follows is a typical relaxing–
recharging script. You may want to edit this script to suit your patterns and
preferences. Then record it so you have your own relax–recharge recording.
Sit or lie back. Turn off your phone or the TV. Make yourself comfortable.
Allow the weight of your body to be supported by whatever you are resting
on. Allow the weight of your back, bottom, and legs to feel supported.
Now focus your attention on your breathing. First, tune in to your breath-
ing rhythm. Give yourself time for each breath to come in . . . and for
each breath to go out.
The breath is like waves in the ocean, and the waves never rush.
Take time as you breathe to feel the in breath come all the way in . . .
and to feel the outgoing wave or out breath go all the way out.
You deserve your time.
Breathe smoothly and easily and imagine energy and oxygen flowing
through your shoulders and arms and into your hands. (Repeat.)
Breathe smoothly and easily and allow energy and oxygen to flow down
through your pelvis and legs and into your feet. (Repeat.)
Breathe smoothly and easily and allow energy and oxygen to flow up
your spinal column and into your head. (Repeat.)
Breathe smoothly and easily and allow energy to flow out to your hands,
feet, and head, like a five-pointed star. (Repeat.)
Breathe easily and think of energy flowing to you and through you.
Remember, you have a personal connection to an unlimited supply of

energy. Wherever you are, with each breath, you can tap that energy
supply.
Breathe easily. Feel yourself drawing in energy and sending it out through
your body.
If any part of your body feels tense, sore, or tired, allow that part of the
body to release. Allow a soothing, relaxing, recharging energy to flow
into that part of your body.
Think of breathing in new, oxygen-charged energy and breathing out

used, tired energy.
Remember, the breath is like waves in the ocean. Over time, the waves
can wash away tension, tiredness, and fatigue.
With each in breath, think of breathing in new energy.
On the out breath, release tension, tiredness, and fatigue.
Allow energy to flow to you and through you. Relax and breathe.
Lifestyle
When I address groups of high-performance athletes, I usually remind them
that lifestyle is an important but often unappreciated factor in their contin-
uous development and success. By lifestyle I simply mean the way we live
day to day. That includes diet, exercise, rest and recreation, relationships,
and attitude. As with any group, there are vast lifestyle differences among
hockey players. The following are some general comments that apply to most
players relative to each of the five areas.
Diet
First, let’s look at diet. When I worked for the NFL Rams, I remember cringing
at the fast-food dietary habits of some of the players, such as soda and donuts
for breakfast. The players’ parking lot was filled with high-priced luxury cars
and high-performance sports cars, so I used them to draw an analogy for some
214 Hockey Tough
of the players: “You wouldn’t put low-octane fuel in your car and expect it to
perform well. Why do you put that junk food in a high-performance energy
system like your own body?”
Individual players differ markedly in terms of metabolism, experience,
and preference. Some younger players think they can eat anything (and they
do) without it affecting them; more mature players tend to have developed
an awareness of how the foods they eat affect performance. There are many
theories and fads regarding diet, but most experts recommend a diet rich in
complex carbohydrate, high in fiber, low in fat, and with a moderate amount
of protein. Drinking plenty of fluids is advised.
For pregame meals, eat something that is easy to digest. If you’re like most
players, you’ll probably be loading up on complex carbohydrate. However,
experiment intelligently and find out what works for you. Take stock of the
foods you’re used to eating, and try to recall what has nurtured good perfor-
mances in the past. One way to keep track of how your diet affects how you
play is to record what you eat in a performance journal (if you keep one).
Cammi Granato was a star with the U.S. team. Now a holistic nutritionist,
she advises her hockey player clients to become more aware of diet. “My
best advice would be to start out making small changes. Look at your weekly
schedule and see when you have games. Commit to eating well the day before
a game and the day of your game. Limit sugar and processed foods. Instead,
eat more whole grains, or rice, chicken, and vegetables. Progress to eating
more whole foods and clean protein (foods raised without antibiotics and
hormones), and limit sugar intake.” Cammi continued: “Become aware of
how much food in your diet comes from a package and how much is whole,
natural food. There are far more healthy benefits from the latter.” Diet is a
factor. Eat smart and play smart.
Exercise
Most hockey players get plenty of exercise during the season, and more and
more players are working out and building strength and fitness all year long.
Physical training is a great way to prove the old saying that what you put in
(to your training) is what you get out (in performance and power).
Work hard. But remember that you are not a machine. In the off-season,
add diversity to your athletic activity. Increasingly, young players are playing
hockey 11 to 12 months a year, and that can ultimately limit enthusiasm and
athleticism. Take a month off during the off-season, and find ways to cross
train. Whenever you can, balance activity and rest. And remember what I
said earlier: Fitness and strength build confidence and aid concentration.
Rest and Recreation

Striking a balance between work and rest is essential. Rest is vital for good
performance, and it should be quality rest. You can improve the quality of
your rest by developing some relaxation or meditation techniques such as

those presented earlier in this chapter and in chapter 5. Getting enough sleep
is also very important. Just as you schedule time for training, you need to
make sure you get sufficient rest and that your sleep needs are met.
Recreation means “re-creation.” The most popular recreational activity
in North America is television, but TV is neither renewing nor recharging.
Balance activity with rest, routine with spontaneity, and do things that are
fun. Many distractions surround the game of hockey, especially at the higher
levels. Make time to rest and recharge free of distraction and energy-draining
activity. Develop a good R-and-R program.
Marty was a young player who had to play an intense, high-energy game
to be effective. During his first call-up to the NHL, he got distracted by the
nightlife. When he was sent back to the minors, he acknowledged that he
hadn’t developed any sense of balance. It was go, go, go on the ice and go,
go, go partying afterward. His play lacked the jump and feistiness he needed
to be effective, and so he had been sent down. Fortunately, Marty learned
from his experience and recommitted himself to the game. Part of that meant
learning how to rest and recreate in a way that helped him to be charged
and ready to play hard on the ice, every shift.
Relationships
We are social animals. The relationships you have with others are an import-
ant part of your life. Career hockey players, who invest a great deal of their
energy in their game, usually rely on and benefit from nurturing, supportive
off-ice relationships with their wives or husbands, parents, girlfriends or
boyfriends, and friends. Create and nurture the supportive relationships that
help you relax, prepare, and play the game. Appreciate what others do for
you. Acknowledge their love and support.
I remember phoning one NHL player during the off-season when he was
immersed in family responsibilities. When he answered the phone, it was
clear he had his hands full. He was bathing his baby daughter and trying to
persuade his four-year-old son not to do something. It wasn’t easy, and he
knew it. He summed up his appreciation of the situation by laughing and
saying, “Where’s hockey practice when I need it?”
If you are fortunate enough to have a relationship with someone who
supports you and is understanding of your needs, your moods, and your
anxieties during the season, remember that the off-season is payback time,
and that means it’s your turn to spend time and energy nurturing and sup-
porting that person.
Attitude
Attitude is a matter of choice, and it’s a key component of a healthy lifestyle.
Choose to be positive. We talked about having a winning hockey attitude
216 Hockey Tough
(commitment, confidence, and identity) in chapters 7 through 9. Two other

elements of attitude I would like to remind you to bring to your daily life
are love and gratitude.
By love I mean accepting and respecting people and opportunity in your
life. Be kind and positive with those you work with and those who support
you. And do unto others what you would want them to do unto you.
By gratitude, I mean appreciating what you have and not dwelling on
what’s missing. Many players know people who are sick, disabled, and
far less fortunate than they are. Don’t sweat the small stuff. Every day, be
grateful for your health and energy and the opportunity to enjoy playing a
game you love.
HOMEWORK
ASSIGNMENT 1: Rehab
Even if you are injury free, find a tense, sore, or tired spot or muscle group
and practice relaxing, breathing, and streaming energy to and through that
area. Visualize out the size, shape, and color of the area. Think about sending
warmth or coolness to the affected area.
ASSIGNMENT 2: Recharge
Every day for a week, spend 10 to 12 minutes practicing relaxing, breath-
ing, streaming, feeling like a star, drawing energy to you, and letting it flow
through you.
EPILOGUE
As I travel around the world speaking and consulting with hockey teams, from
kids’ hockey to the NHL, I’ve noticed a disturbing trend. There is an apparent
confusion between the winning-oriented coaching of mature, competitive
elite athletes and the more development-oriented coaching of youngsters.
There is a big difference in value, process, and emphasis. The problem is
that some coaches and parents behave as if the youngsters’ developmental,
recreational game is the same as the competitive, elite game the pros play.
It isn’t, and it shouldn’t be treated as such.
On Kids and Winning

As I said in the introduction, Hockey Tough is written for the committed,
competitive elite hockey player who wants to strengthen mental skills and
play to the best of his ability. At the elite level, the coaching emphasis is on
winning, and the hockey tough principles of positive focus, hard work, team
play, emotional control, and winning attitude are all at play. Players here
are seen as response-able, dedicated competitors. They play to win. They
confront the pressure to perform, excel, and succeed. Of course, it’s never
win at any price. Blatant violence and intent to injure are unacceptable and
have no place anywhere in the game of hockey. At the elite level, a player’s
satisfaction comes from playing hard and playing well, both as a team and
individually, and winning.
With youngsters, the coaching and parental emphasis should be very dif-
ferent. Here the focus is on nurturing an interest in the game and teaching
skills and values that will make youngsters better hockey players and better
people, and supporting their having fun.
Bobby Orr has spoken out passionately about the need for more emphasis
on values in the game, especially at the youngest levels. “These are our chil-
dren. They are the future. They’re impressionable. They want to learn and
to have fun.” He believes too many coaches and parents put winning too far
in front and put the kids in positions they are not ready to handle. “There’s
a problem. We’re turning kids away from the game. . . . We’ve got to let our
kids go, have fun, and not overstructure them. The values we can teach them
while they’re having fun they can use for whatever career they choose.”1
I agree. To my mind, kids’ hockey is about creating an environment in
which children can and will learn skills, develop healthy values (competition,
team work, discipline, and respect), and have fun. Fun is an important part
of the mix at any level, but it is especially important when working with
217
218 Epilogue
children. Youngsters who enjoy their hockey experience will return to play
and learn the skills and values the game has to offer. And there are spin-offs.
Research has shown that youngsters who stay in sport also stay in school.
They also learn valuable life lessons about working with others. Ken
Hitchcock, a Stanley Cup–winning head coach has said, “The thing to under-
stand as a parent is that every day that your child is in team sports is a day
that is going to help him later in life. A lot of times, when you see kids that
have played on teams for a lot of years, they end up being very successful
in business. They fit into a company in a very easy manner. Just being able
to be part of a team and to stay there is really important.”
Winning is part of the kids’ game. After all, we keep score. But in kids’
hockey, there should be a balance between skill development and enjoyment
and results. Harry Neale, a former NHL coach and GM, identifies love of the
game as an important ingredient in a player’s ultimate success in hockey.
Harry believes that early coaching experience can instill this love for the game
in players. “The first four or five coaches you have at the developmental
stages can nurture that passion. The pro coach can only reinforce it.”
Again, the problem is that some coaches and parents behave as if kids’
hockey is the same as the competitive elite game. When it comes to kids,
however, it’s clear—the best way to grow hockey tough players is first to
grow their interest in the game, teach them skills and values, and remember
first and foremost it is their game. It should be fun.
I’ve been working with hockey for more than 35 years now. In the course
of my work with hundreds of players and coaches, I have formulated an
idea of the mind-set it takes to play at the highest level. Talent aside, three
themes seemed to surface.
1. You need to have an intense passion for the game. You have to love
it and enjoy it.
2. You have to be committed and willing to do the hard work necessary
to develop and excel in this physically and mentally challenging sport.
3. You have to be mentally tough and able to deal with adversity because
there are always difficulties and disappointments along the way. Being
injured, getting cut from a team, being a healthy scratch, and playing
for a coach who is very negative, or one who doesn’t appear to respect
your ability, are all things you may encounter.
That said, there’s an intimate relationship between a love of the game and
both a commitment to do the work necessary to excel and the willingness to
persevere through adversity. It’s been said that luck comes to those who work
hard. Well, it’s passion that fuels the hard work and preparedness. People
who really enjoy what they do will be willing to work longer and harder to
achieve success and overcome difficulties. Conversely, people who come to
dislike the process are less willing to continue to pursue their development
in the game.
Epilogue 219
Looking at the role of coaches in supporting the development of aspiring

athletes, I asked Willie Desjardins, the coach of the Vancouver Canucks, what
advice he had for coaches working to develop players at a higher level. “I
think you have to respect them. It’s a tough game. And it doesn’t matter at
what level, the kids put a lot into it. And if they’re having fun they are will-
ing to go harder. If every day it’s always a disappointment, it’s never good
enough, then it’s really hard to keep wanting to do it. If you can, find a way
to keep it fun for them, and just respect them for how hard they are trying.”
I agree with Willie’s comments and with Harry Neale. At any level, espe-
cially in kids’ hockey, along with teaching skills, a coach has the responsibility
to nurture a love for the sport. At the elite level a coach has a far greater
responsibility to challenge players to work individually and collectively to
become the best they can be. At the same time, the respect coaches show
for their players helps keep their passion alive.
Devin, an NHL player I spoke with, praised a coach for helping him recover
his confidence. When I asked Devin what the coach had done or said, he
replied, “It wasn’t anything specific he said to me. He helped me a little with
my technique.” Then he added: “I just got that he believed in me, and that
helped me believe in myself.”
Even at the pro level, the way coaches communicate with players can have
a profound effect on the players’ feelings, confidence, and performance, and
even their enjoyment of the game.
Parents
With parents, I believe the best advice for developing players is to be posi-
tive, be honest, and most importantly, love and support your child. Here’s
what some hockey experts from around the planet have to say on parenting
hockey players:
•• Bruce Boudreau has coached pro hockey for 25 years and as a head
coach in the NHL for the last decade, and Bruce says, “If he wants to become
a hockey player and he is willing to pay the price to do it, I am willing to
do what I have to do to help him to get there. Like all parents, we want our
son’s or daughter’s dreams to come true. If they are willing to make the
sacrifice, then I’m willing to make the sacrifice. My wife is willing to make
the sacrifice by driving them all over the world to play and to be there and
support them. The other big word is support. I remember it was great. After
every game my dad and I would drive home together and he would wait for
me to talk. He would never scold me and tell me I was horrible out there.
Or if I said, “Dad, I didn’t think I was very good. He would say, ‘Yah, you
weren’t very good tonight, and this is what you weren’t doing.’ He’d give me
really positive, constructive criticism, but he was never on my back about it.
It was just positive reinforcement that made me continue to love the game.
220 Epilogue
It never got to the point where I’d dread it, or think I don’t want to go cause
I’m going to get yelled at. Or I don’t want to go to the game because if I do
poorly it’s not going to be fun coming home. He was always positive. Always
helped me out. And I’d give the same advice to parents. Help them try to get
to their dreams, but really support them in everything they do.”
•• Willie Desjardins, head coach of the Vancouver Canucks: “You are their
parents. Love them and support them no matter what. That’s what they need.
There’s enough people who will criticize them and will be on them for not
doing things. They need people that believe in them and support them. If they
are not doing what they need, then I guess you have to sometimes give them
honest advice, but 95 percent of the time you are there to support them.”
•• Mike Johnston, a veteran NHL and WHL coach and a hockey dad:
“Enjoy their games. Many parents get too wound up in the game and how
their son or daughter is doing. Be supportive. Rarely does any athlete go into
a game to perform poorly. They all intend to play their best, but it doesn’t
always work out. Look for and encourage their positive traits.”
•• Ryan Walter, former NHL player, coach, and hockey dad: “Do what my
mom and dad did. They grew a player who got drafted number two in the
world, and my folks completely focused on how I was a part of the team. I
remember one time getting three of five goals in peewee hockey, and both
my folks turned in unison and looked at me and said, ‘Boy, did the team
ever play well today.’ That taught me everything I needed to know about
the game. This is a team game. This is about us. It’s not all about me, the
great player. One of the other things they did really well was they supported
me in my dream, but they never pushed me. There’s a fine line there. You
want to make things available. You want to make sure your player is excited
about what they do. If they need power skating, you might want to help them
there. But it’s got to be their dream. I can always tell if it’s the dad’s dream
or the kid’s dream by the way I watch minor hockey. For most NHLers, it’s
their dream. So don’t push . . . support. Find a way to be a great parent. We
talk about being a great teammate to the kids. Well, parents need to be great
teammates to the coaches and to the other parents too.”
•• Larry Huras, an NHL veteran and a hockey dad who has coached win-
ning teams in Europe for two decades: “In handling young players, whether
it is the coach or the parents, one of their main goals should be to nurture a
love of the game. Young players should love coming to the rink, love prac-
ticing, love playing, love competing, and love being part of a group whose
goal is to work on getting a little bit better every day. When players develop
a fear of failure or fear of criticism at a young age, they will never reach their
potential and probably drop out for something that is more fun and fulfilling.
Young players have a lot of choices when it comes to what they have to do
with their spare time. A true love of the game will keep them engaged in the
process and let them develop. The number one responsibility of our youth
Epilogue 221
coaches and parents should be to develop this kind of atmosphere that nur-
tures a passion for hockey.”
•• Derek Dorsett, winger for the Vancouver Canucks: “I think the biggest
thing is, let your kids have fun. Obviously you’ve got to push them a little
bit, but you don’t want to push them too hard where it pushes them away
from the game. The main thing in hockey, and in all sports, is that you’ve
got to have fun, and if you’re not having fun it’s going to wear on you, and
it’s going to lead to not wanting to be there. You want to make going to the
rink fun. Let your kid have fun. Encourage him to work hard. That’s the
best advice.”
•• Dave Lowry, 19-year NHL veteran, hockey dad, and head coach: “The
best advice I have for parents with their kids is to let them find their way. Let
them make their own choices. Every kid wants to play at the highest level.
Every parent wants their kid, for the most part, to play on the top team. Your
kid isn’t always the top player. One thing parents really have to do is take a
step back. Everybody thinks their kid is the best. In reality they’re not. And
it’s a very small percentage of kids that make it. Ages 7, 8, 9, 10, let them
go play. Let them have fun. Let them learn and appreciate what it’s like to
be on a team. Then you get into peewee, and now all of a sudden you think
your kid has the ability. In essence, they still have to enjoy the game. They
are getting enough pressure from their peers and their coaches. When they
get in the car after the game, let it go. Tell them what they did well. Give
them a tip of something they might think about doing. And just let them go.”
•• Harry Kreis, a 19-year veteran DEL player and a winning coach in the
German and Swiss elite leagues: “I think the biggest benefit that parents can
provide is to support the kids in a positive way. Continue to recommend
that they stick with the sport through the tough times. I would stay away
from the criticism. Leave that up to the coach. Make sure the kids are being
treated properly. And leave the rest up to the kids. Support them when they
need it, and when they don’t need it just let them be.”
•• Stefan Mair, an Italian and German hockey coach and the Italian
national team coach: “It’s tough for parents to stay away and not get emo-
tionally involved. I think you can only share the task or experience with your
kid up to a certain age, then it’s his decision, his character, and his dream
as to how far he wants to go. You can’t push him too much, and you can’t
live your life through your son.”
•• Barry Trotz, head coach of the Washington Capitals: “One thing I’ve
learned is that coaching is not about treating everybody fairly. In minor
hockey when the kids are really young, I think that’s a good concept. But as
they start getting into the competitive level, it’s not about being fair. It’s not
about ‘I paid this much money, so my son should play.’ Coaching is about
treating each player with the same amount of respect and teaching them
they are important to the hockey club. However, it’s understanding that
222 Epilogue
the best players are going to play more than the weaker players. That’s life.
Saying, ‘I’m going to play everybody equal,’ to me is not coaching. That’s
just having everybody play. That’s rec hockey. Both the player and the par-
ents have to understand that. Too frequently coaches get blamed for ruining
players. Sometimes, a little more blame has to go onto the parents because
they confuse the message.”
To parents Barry said, “Be supportive and understand the game. Some
parents say, ‘Johnny scored hundreds of goals when he was younger.’ Well,
he’s grown up; his role, and the level of hockey he’s playing now, may be
different. A player must be able to adjust. Sometimes you have to let that
young person grow. Every time they make a mistake, they don’t have to hear
they made a mistake. I’d just be supportive as long as the young man or
young woman is committed to working hard and enjoying the game. Then
they’ll develop. I know it’s very difficult for parents because they’re spending
so much money, time, and effort, and sometimes they don’t see the effort
back. But if people enjoy the game they’ll be productive at it. And if they
don’t enjoy the game, they won’t be very productive at it.”
Ryan Huska, head coach of the Adirondack Flames (AHL) says, “Let your
daughter or son be a kid. I think it’s important that they are allowed to play
the game and enjoy playing the game and not feel too much pressure to do
things a certain way. Hockey is supposed to be fun, and I think it’s important
to remember that, and allow your son or daughter to enjoy it . . . because it
is the greatest game on earth.”
Overwhelmingly, the consensus of the group is that parents should love
their kids, support them, be honest, and on occasion offer some positive,
constructive advice.
Bottom line: Let the coaches coach . . . and let the kids play the game
and have fun.
BIBLIOGRAPHY
Chapter 3 Chapter 8
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INDEX
Note: Page numbers followed by an italicized f or t refer to the figure or table on that page, respectively.
A as a wheel turning 56f

ABCs Burke, Sean 139, 198-199
of checking 179-183
for coaches 19 C
defensive play 167, 171 Campbell, Cassie 65
game readiness 139 changing channels 61, 62, 67, 73
for goaltenders 199-200 Channell, Craig 101-102
learning 17-19 character 69, 100, 103, 106
mental rehearsal 34, 36 checking
scoring 155, 158, 160, 163 ABCs of 179-183
adversity 100, 101 art of 183-185
affirmations 21-24, 64, 208 homework assignment 185-186
aggressiveness 104 coachability 104
anchors 188 coaches
angels and imagery 40, 149 ABCs for 19
animal imagery 39-41, 148-149 commentary on winning teams 114-117
anxiety 5, 86, 126, 141, 147, 204 on commitment 70-72
Athletic Success Profile (ASP) 103-104 of kids 217, 218, 219, 221
attitude xvi, 215-216 as negative obstacle 75-76
character and 69 overanalysis to players 133
commitment and 70 personality style 131-132, 133
game readiness 141 and player personality differences 128, 132
of goalies 189 Cogliano, Andrew 109, 138, 180
gratitude 216 commitment 69-70
injury rehabilitation and 203, 205 commentary by coaches and players 70-72
love 216 defining 79
making the team 111 discipline and 78-79
scoring and 154 homework assignment 79
of "using it" 73 making the team 99
perseverance and 77-78, 218
B to positive thinking 75-76
Berenson, Gord 70-71 to team 76-77
big-guy easy syndrome 134-135 using the situation 72-75
Blashill, Jeff 70 concentration 57
Boudreau, Bruce 70, 219-220 concussions 208-212
Bowman, Scotty 74, 92, 114 confidence
brain hemispheres 47f building 2-3, 88, 146-151
Braithwaite, Fred 196-197 deserving, sense of 89-90
Brashear, Donald 38, 123 in goalie 187, 192-193, 199
breathing homework 90
benefits of 46-47 preparation 83-89, 138
direction 49-50 psychological testing 104
emotional control 46-48, 53-55 scoring and 154, 161
inspiration 49 success 81-83
performance and 55, 58 conscientiousness 104
relaxation 52-53, 62 conscious breathing. See breathing
rhythm 48-49, 58 consistency 122-124
225
226 Index
Constantine, Kevin 9, 77 feedback

continuous improvement 71, 116, 121, 164 from coaches 37, 43
control 147, 197, 202. See also emotional control player response to 101, 104, 120, 130
Cooke, Matt 182 from teammates 121
Coolidge, Calvin 77 video format 41-43, 130
Crawford, Marc 120 feelings xvi. See also emotional control
criticism 24, 43, 100, 101, 104, 220 affecting thinking 5, 6f, 6t, 57, 76, 87, 87f
Crosby, Sidney 161-162 focus and 7
game readiness 140-141
D management 4-6
Daccord, Brian 197-198 negative 5, 6, 59, 76
Davidson, Garry 123 personality orientation 129-130
Davidson, Melody 31 Fiddler, Vern 183-184
dedication 70 fifty goals a day exercise 34-35
defense Fischer, Jiri 12
ABCs 167, 171 fitness. See physical conditioning
good eyes, hands, wheels 167-169 five-pointed star 50-51
homework assignment 178 focus xvi
imagery 32 discipline and 78
player advice 171-177 distractions 64-65, 188, 194, 195
against size and speed 170-174 feelings and 7
styles of playing 169-170 game readiness 139-140
Delorme, Ron 100 of goalies 188, 191, 196, 198
deserving, sense of 89-90 maintaining 65
Desjardins, Willie ix, 219, 220 personality differences 130
detail-oriented players 130 of practices 12, 194
determination 77, 78, 103 on present 47
diet 213-214 on weaknesses 12
discipline 66, 78-79, 194 forwards, imagery for 32-33. See also scoring
Doan, Shane 118, 160
Dorsett, Derek 12, 184-185, 221 G
doubt 73, 81, 102, 111 Gaborik, Marian 160
drive 103 Gadowsky, Guy 31
Dubnyk, Devan 192-193 Gainey, Bob 179-180
Gallagher, Brendan 72, 84-85, 119
E Gallagher, Ian 103
emotional control Galley, Garry 171-172
adjustment 58-59 game readiness. See also preparation
assessment 58-59 anxiety 141
breathing and 46-51, 53-55 arousal levels 45-46, 126-127, 146
discipline and 66 attitude 141
energizing 56-58 best performance exercise 145
of goalies 188-189, 198 feelings 140-141
homework assignment 59-60 focus 139-140
making the team 110 game-day preparation 142-144f
parking it 64-66 homework 151
psychological testing 104 imagery 139
tension release 51-55, 62 music preferences 127
at training camp 2 personal differences 127, 137, 139-140
emotional intensity and performance 46f, 126f practice and 138
energizing 50, 54, 56-58, 148 pregame routines 128-129, 137-138, 145-
Esche, Robert 33 146, 175-176, 177
Etem, Emerson 20 putting it all together 146-151
exercise 214 Garbutt, Ryan 99
extroverts 126-129 generalizers 130
F Getzlaf, Ryan 118, 161
fatigue 111, 141, 190 goals 110
fear 95, 96, 140-141, 145, 220 commitment and 69, 79
Index 227
game specific 140 identity 91-92

homework assignment 13-14 homework assignments 97
imagery 39 love 95-97
intermediate 11 performance and 93
long-term 10 pride 93-94
off-season 11 Iggulden, Mike 33
for practices 149 imagery
short-term 11-13 animals 39-41, 148-149
team 9-10, 13 defensemen 32
goaltenders effectiveness 31
ABCs 199-200 forwards 32-33
confidence in 187, 192-193, 199 goal imagery 39
focus 188, 191, 196, 198 goaltenders 33-34
homework assignment 200 homework assignment 43-44
imagery 33-34, 197 injury rehabilitation 203, 207-208
introverted versus extroverted 128-129 learning to imagine 35
maintaining composure 192, 194 making the team 111
mental game management 188-189 mental rehearsal 34-39, 139-140
negative thoughts 63 scoring 154, 158
player perspectives 189-199 stimulating images 39-41
pressure 187 using video 41-43
scoring on 156 injuries
Gomez, Scott 54 concussions 208-212
good eyes, hands, wheels 49-50, 54, 56-57, hockey toughness and 108, 109
167-169 homework assignments 216
Gorges, Josh 175-176 by location 203-207
Granato, Cammi 116 as opportunities 201
Gregg, Forrest 71-72 prevention 202
Gretzky, Wayne 76, 95 psychological rehabilitation 203, 207-208
groin strain 205-206 introverts 126-129
Groulx, Pierre 196
J
H Jackson, Phil 114
Hamhuis, Dan 32, 118, 174-175 Jagr, Jaromir 71
hand injuries 203-205 Jelinek, Marian 71
Hanlon, Glen 137, 189-190 Johansson, Andreas xiv
hard work 70, 114, 190, 191, 194 Johnston, Mike 220
Hardy, Mark 54, 168 journaling 131
Harkins, Todd 33 Jovanovski, Ed 173
Hartley, Bob 74-75
Hedican, Bret 40, 116, 168, 171 K
Helm, Darren 182-183 Kariya, Paul 64, 123
Hitchcock, Ken 120, 170 Kariya, Steve 123
hockey sense 102 kids, and winning 217-219
hockey toughness xiii-xiv knee injuries 207
commitment to excellence 108-110 Knight, Bobby 78
injury and 108, 109 Korn, Mitch 34, 191-192
meanings of ix, 106-107 Kreis, Harold 173-174, 221
in practice 107-108 L
skill areas 110-111 Lacroix, Dan 12, 149
Holland, Ken 69 lateral inhibition 4
Horcoff, Shawn xviii, 123-124 leadership 103-104, 117-118
Howe, Gordie 96 Lefebvre, Sylvain 11
Huras, Larry 220 Lemieux, Mario 109
Huska, Ryan 222 lifestyle 213-216
I Lombardi, Vince 114-115
Iafrate, Al 32 love 95-97, 99, 114
lower back injuries 206-207
228 Index
Lowry, Dave xv, 221 performance and emotional intensity 45, 46f,
126f, 145
M perseverance 77-78, 100
MacDougall, Gardiner 9 personality differences 125
Mair, Stefan 221 big-guy easy syndrome 134-135
making the team coaching differences 131-132
elements needed 99-100 detailers versus generalizers 130-131
fitness 103 focusing style 130
homework assignment 111-112 homework assignment 135
personal assessment 105 introversion–extroversion 126-129
psychological testing 103-106 practical versus theoretical players 132-133
scout's point of view 100-103 thinkers versus feelers 129-130
managing your mind 4-7 thinking styles 133-134
Martel, J.F. 199 personal thoughts 19-20
Matthias, Shawn 182 Peterson, Brent 100
May, Brad 181 physical conditioning 103, 111, 122, 189, 202
McCarthy, Kevin xiv Pluss, Martin 33
McIlhargey, Jack 172-173 positive imagery 37, 111
McLellan, Todd 117 positive thinking 1-2, 75-76, 92, 111, 147, 205.
Melanson, Rollie 137-138, 195 See also self-talk
Mellanby, Scott 115 power statements 24-26
mental edge xiv-xv power thinking 15, 54
mental hockey 3 homework assignment 27-30
mental preparation. See game readiness; personal thoughts 19-20
preparation strategy thoughts 15-17, 19
mental rehearsal 34-39, 139-140 power words 58
mental toughness 104. See also hockey practices
toughness anchors 188
Messier, Mark ix, 11, 20, 94, 156-157 confidence and 85-86, 138
mind–body connection 7, 46 focus of 12, 194
mistakes 5, 47, 89, 176, 198 game readiness 138, 139
Moog, Andy 196 goals for 149
motivation 69, 70 scoring and 159-160
N strengths versus weaknesses 12, 123-124,
Naslund, Markus 82, 158-159 150
Neale, Harry 96, 218 prayer 75-76
negativity preparation. See also game readiness
feelings 5-6, 75-76 confidence and 83-89
parking it 64-66 consistency and 122-124
release 51-55, 61-64 game-day preparation 142-144f
thoughts 5-7, 24, 63, 147 of introverts versus extroverts 126-129
Neilson, Roger 121 lack of mental training xiv-xv
nutrition. See diet player commentary 157, 158, 189-190
for practices 12
O separation in 84
offensive players. See forwards; scoring pressure 63, 65, 145, 149, 187
off-season 11, 214, 215 pride 93-94
Ohlund, Mattias 108, 168 priorities 9
Orr, Bobby 217 Pronger, Chris 32, 139, 172
P Q
Parcells, Bill 84 Quinn, Pat 170
parents 219-222
"parking it" 64-66 R
passion 95, 96, 97, 99, 218 Raymond, Mason 84
Peltonen, Ville xiv, 65 recharging 212-213
Penny, Mike 101 recreation 214-215
relationships 228
Index 229
relaxation 36-37, 52-55, 129, 148, 212-213 improving teamwork 122

release reflex 61-64 intra-team interactions 122, 127-128
resiliency 100 leadership and 117-118, 119
respect 115, 116, 124 making a difference 116-117, 124
responsibility 7, 104 preparation 122-124
rest 214-215 putting first 113, 114, 116, 118-119
Risebrough, Doug 91, 99 respect for each other 115, 116
Robinson, Larry 123, 168, 173 working together 113-114, 116
Robitaille, Luc 157-158 tension
Ronning, Cliff 50-51, 154-155 effects on performance 53, 59
Russell, Kris 32, 176-177 releasing 51-55, 62
thoughts. See also power thinking
S feelings effects on 5, 6f, 6t, 57, 76, 87, 87f
Scatchard, Dave 181 lateral inhibition 4-5
Schlemko, David 177 lateral versus vertical thinkers 133-134
scoring management 4-7
ABCs 155, 158, 160, 163 negative 5-7, 24, 63, 147
attitude and 154 overthinking 63, 65, 140, 145, 192, 195
challenges of 153 positive 1-2, 75-76, 92, 111, 147, 205
confidence and 154, 161 stimulus and response 4
drills and skills 162-164 thinking personality orientation 129-130
feelings and 153, 154 Timonen, Kimmo 168
goalies 156 training camp 1-3
imagery 154, 158 Trotz, Barry 9, 107, 221
player perspectives 154-162 trust 104, 183
practices 159-160 "turning the wheel" 56-58
second impact syndrome 208-209
Sedin, Daniel 159-160 V
Seidenberg, Dennis 63-64, 175 Vanbiesbrouck, John 193-195
self-esteem. See confidence video feedback 41-43
self-talk 20, 21-24, 111, 140, 208 visualization. See imagery
Smith, Billy 107 Vokoun, Tomas 197
Smyl, Stan 45
Spezza, Jason 161 W
spirit 102 Walter, Ryan x, 120, 220
sport psychology xv weaknesses 12, 123
Staubach, Roger 84 When I Play My Best assignment 20
stimulus–response 3-4, 73 Why Teams Win (Miller) 69, 115
strategy thoughts 15-19 Wickenheiser, Hayley 100, 101, 119
strengths 12, 123 Williams, Dave "Tiger" 111, 180
success. See winning Wilson, Eli 198
Sutter, Duane 107 winners 73
Sydor, Darryl xv winning
attitude 81, 111
T confidence and 81-83
task-oriented players 130 imagining 39, 83
team kids and 217-219
being a good teammate 116, 119, 120-121 sustained focus 78
chemistry 115, 116 teams 114-117
coaches on winning teams 114-117 Woodcroft, Jay 9
commitment to 76-77 work ethic 101, 114, 134, 194
consistency 122 worries 47, 65-66, 147. See also anxiety
directives 117
feedback exercise 121 Y
goals 13 young players 217-218
homework assignment 124 Yzerman, Steve 118, 155-156
ABOUT THE AUTHOR
Saul Miller, PhD, is a performance and sport spe-
cialist consulting in sport, business, health care,
and the arts.
With a PhD in clinical psychology from the Uni-
versity of London, Miller is one of North America’s
leading mental coaches. His work in enhancing
performance and team building has helped organi-
zations, individuals, and teams be successful while
dealing with pressure, stress, and change.
Miller has been working as a sport psychologist
for over three decades. He coached the mental
game of hockey at every level of play, including
youth and recreational leagues, junior and college
hockey, top European leagues, and the National
Hockey League. His clients extend beyond hockey to include players and
teams in the National Football League, National Basketball Association, and
Major League Baseball plus Professional Golfers Association Tour players
and national and Olympic athletes in more than 20 sports. Dr. Miller is the
author of eight books, including the first edition of Hockey Tough: A Winning
Mental Game. He has a website at www.hockeytough.com, and he is often
invited to speak at hockey coaching clinics and conferences throughout North
America and in Europe.
Miller resides in North Vancouver, British Columbia.
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PRAISE FOR SAUL MILLER’S

“Hockey Tough is a game-changing resource that walks coaches and play-

“Mental toughness is a highly desirable quality for dealing with physically

“The Hockey Tough approach helped us win a championship. It generated

“To accelerate your development in reaching your potential, you need

“Elevating your level of play is as much mental as it is physical. Hockey

“Dr. Miller has developed an excellent resource thanks to his years of

Names: Miller, Saul L. | Miller, Saul L. Complete player.

Chapter 1 Managing the Mental Game. . . . . . . . 1

Chapter 2 Setting Goals. . . . . . . . . . . . . . . . . . . 9

Chapter 3 Power Thinking . . . . . . . . . . . . . . . 15

Chapter 5 Emotional Control. . . . . . . . . . . . . . 45

Chapter 6 Changing Channels. . . . . . . . . . . . . 61

Chapter 10 Making It. . . . . . . . . . . . . . . . . . . . 99

Chapter 11 Team First. . . . . . . . . . . . . . . . . . . 113

Chapter 13 Game Readiness . . . . . . . . . . . . . . 137

Chapter 14 Scoring. . . . . . . . . . . . . . . . . . . . . 153

Chapter 15 Playing Defense . . . . . . . . . . . . . . 167

Chapter 16 Checking Tough . . . . . . . . . . . . . . 179

Chapter 17 Stoning the Opposition in Goal . . . 187

Chapter 18 Battling Through Injury

I was discussing the hockey tough concept with Andreas Johansson, a

Gaining a Mental Edge

The Three “Rights”

Using Hockey Tough

In chapters 7, 8, and 9, I discuss a winning attitude. Specifically, I look at

Success in hockey—and in life—is about learning to manage your mind

Welcome to Training Camp

Stimulus and Response

Managing Your Mind

Table 1.1 Negative Feelings Lead to Negative Thoughts

"Do it! Make it happen!" "Watch out." "Be careful."

Lou’s scoring touch recovered as a direct result of his becoming a better

Focus and Feelings

• Why do I play hockey?

• What do I want to achieve?

• Do I have a long-term hockey goal? A career goal?

• What is my goal for the season?

• Select a goal for your next practice.

• Select a goal for your next game.

Doing the homework is an important part of developing a winning hockey

Curt Fraser, a 12-year NHL veteran with 20 years of coaching experi-

Learning Your ABCs

Learning Your ABCs (continued)

Bob Frid/Icon Sportswire

Dan Hamhuis is a smart and mobile NHL veteran defenseman

quick. Move quickly. Do everything 100 percent. Stay focused.” My favorite

Bret’s Power Statement

•• I keep people to the outside.

•• I work hard for the puck and I have great finish.

Writing a Power Statement

Your team has the puck in the opposing team’s end:

Here is your forechecking scheme:

Special teams: You are on the power play:

Special teams: You are killing a penalty:

ASSIGNMENT 2: I’m a Good Player

ASSIGNMENT 3: When I Play My Best

ASSIGNMENT 5 (Optional): Power Statement

ASSIGNMENT 6 (Optional): Positive Reading