Setting Goals for the Season: A Balancing Act Between Aspiration and Process

As the new hockey season approaches, many young athletes are gearing up with excitement and anticipation. One of the best ways to harness that enthusiasm is by setting goals. However, while goals are essential for direction and motivation, focusing solely on them can sometimes lead to undue pressure and disappointment. In this blog, we’ll explore the importance of setting goals, how to strike a balance between aspiration and process, and the ways to motivate yourself and stay focused on hard work throughout the season.

The Importance of Setting Goals

Setting goals is vital for growth and accountability in any sport. Here are a few reasons why establishing clear objectives is important:

1. Direction and Focus: Goals provide a road map for what you want to achieve during the season. They help you hone in on the skills you need to work on and give you a sense of purpose.

2. Motivation: Having something to strive for can be a tremendous source of motivation. Whether you want to improve your save percentage, enhance your puck-handling skills, or earn more playing time, specific goals can keep you inspired throughout the season.

3. Measurement of Progress: Goals offer tangible benchmarks that allow you to assess your progress. By regularly evaluating your achievements, you can see how much you’ve grown over the season.

The Dangers of Obsessing Over Goals

While setting goals is constructive, it’s crucial to avoid becoming overly fixated on them. Here’s why:

1. Pressure and Stress: When you place too much emphasis on hitting every single goal, it can lead to anxiety. This pressure can be counterproductive, making it harder to enjoy the game.

2. Neglecting the Process: Overemphasizing outcomes can divert your attention from the learning process. Remember, growth happens in the day-to-day practices, drills, and games, not just in the end results.

3. Discouragement: If you set unrealistic goals or miss the mark, it can lead to feelings of disappointment. This negativity could impact your performance and your love for the game.

Finding Balance: Goals as Motivation, Not an Obsession

To make the most of your goals, it’s essential to keep the right perspective. Here are some strategies to find a healthy balance between aspiration and process:

1. Focus on Daily Improvement: Instead of fixating on the larger goal, concentrate on the smaller steps you can take every day. This might include committing to weekly practice sessions, focusing on your technique, or dedicating time to physical fitness.

2. Embrace the Journey: Remember that every practice and game is a chance to learn and grow. Celebrate your small victories and progress along the way, as these moments contribute to achieving your larger goals.

3. Adjust Goals as Needed: Life in sports can be unpredictable. If you find that certain goals are no longer realistic, don’t be afraid to adjust them. Flexibility is key to maintaining motivation and enjoyment in your sport.

4. Use Goals to Inspire: Let your goals serve as a source of inspiration rather than rigid targets. Keep them in the back of your mind to remind you of what you're working toward but allow yourself the freedom to adapt your focus based on how the season progresses.

Conclusion

Setting goals for the season is undoubtedly important, but equally significant is your approach to achieving them. By using goals as a motivational tool while focusing on the daily process of improvement and hard work, you can foster a healthier mindset that allows you to enjoy the game while striving for excellence. Remember, the journey is just as valuable as the destination—so lace up your skates, embrace the process, and let your love for hockey guide you this season!

How to Succeed at Training Camp: A Goalie's Guide

Training camp is just around the corner, and I've been getting a lot of questions about how to do your best during this crucial time. It’s an exciting, high-stakes period where you have the opportunity to showcase your skills and prove why you deserve a spot on the team. To help you be at your best during training camp, here are 4 essential tips to ensure you thrive and stand out!

1. Focus on Yourself, Not the Competition

It’s completely natural to compare yourself to the other goalies at camp. I used to struggle with this a lot during my own training camps. If another goalie had a good practice or game, it would create a lot of pressure and stress for me. This anxiety could easily interfere with my performance and play on my mental state.

However, it's crucial to recognize that comparing yourself to others only drains your energy and takes your attention away from what truly matters: your own game. Instead of stressing over how others are performing or wishing negatively upon them, stay in your own bubble. Concentrate on your own skills, your preparation, and how you can improve each day. Remember, you can only control your own performance and growth. By focusing on your personal development, you'll build confidence and enhance your game more effectively.

2. Don’t Worry About Who’s Watching

It’s natural to feel pressure when you know coaches, scouts, or other influential people are observing your performance. However, this can often lead to overthinking and self-doubt. Instead of worrying about who’s watching, focus on executing your game plan and playing your best.

Treat each drill, practice, and game as an opportunity to showcase your skills rather than a chance to impress someone. When you focus on the task at hand and stay true to your training, you’re more likely to perform at your best and leave a lasting impression.

3. Don’t Dwell on Mistakes

Mistakes are an inevitable part of the game, and training camp is no different. Every goalie, regardless of experience, will make mistakes or allow a bad goal. The key is not to dwell on these setbacks or let them affect your confidence.

If you make a mistake or concede a bad goal, acknowledge it, learn from it, and move on. Panicking or letting one error impact your entire practice or game will only hinder your performance. Resilience is crucial in this game. Keep your focus on the next play and continue working hard. Coaches are very interested in seeing how you handle adversity and if you can recover quickly while staying focused on the next play.

 4. Perfect the Small Things

Success at training camp isn’t just about making spectacular saves- it’s also about mastering the fundamentals and showing professionalism in all aspects of your game. Here’s how you can excel:

• Arrive Early: Getting to the rink ahead of time allows you to settle in, get comfortable with your equipment, and mentally prepare for the session ahead.

• Warm Up Properly: A good warm-up prepares your body and mind for the intense physical demands of training. It reduces the risk of injury and helps you perform at your best.

• Be a Team Player: Building good relationships with teammates, coaches, and staff is just as important as your on-ice performance. Show respect, be approachable, and support your fellow goalies. Positive interactions can make a significant difference in the team environment.

• Eat Well: Proper nutrition fuels your body for peak performance. Maintain a balanced diet and stay hydrated to ensure you have the energy and stamina required for rigorous training.

Conclusion

Training camp is your chance to shine, and by focusing on these key areas, you’ll maximize your chances of success. Keep your attention on your own progress, manage the pressures of observation, demonstrate resilience after setbacks, and excel in the small, often-overlooked details. Approach each day with dedication and professionalism, and you’ll set yourself up for a successful camp and beyond.

Good luck! Stay motivated and dedicated, and remember that the effort you put in now is what will set you apart in the long run!

5 Essential Skills Every Young Goalie Should Master!

As a young goalie, developing your skills is crucial to becoming a standout player on the ice. Here are five essential skills that every young goalie should master to elevate their game:

1. Glove Positioning

Proper glove positioning is fundamental for making saves. A high glove, tilted forward to face the puck, allows you to react quickly to high shots. Ensure your glove is always in front of your body, enabling you to catch or deflect pucks effectively. Regular practice will help you develop muscle memory for this crucial technique.

Jake Oettinger - Canadian Press

2. Butterfly Technique

The butterfly technique is essential for stopping low shots. This technique involves dropping your knees to the ice while keeping your pads together and your upper body leaning forward. It’s important to remain patient by reacting to the shot and not just going down before the puck leaves the shooter’s stick. Practicing the butterfly not only helps with saving low shots, but also with maintaining balance and control in the crease.

Andrei Vasilevskiy - Credit: Jean-Yves Ahern USA Today Sports

3. Puck Tracking

Being able to track the puck is vital for any goalie. Focus on keeping your eyes on the puck at all times, regardless of the players around you. Use drills that involve different types of shots (glove, blocker, chest etc…) and focus on tracking the puck all the way through. Also make sure to keep your eyes on the puck on all rebounds. This skill will enhance your reaction time and ability to make saves under pressure.

Sergei Bobrovsky - Credit: Wilfredo Lee AP

4. Footwork

Agile footwork is critical for goalies. You need to be able to move quickly and efficiently within the crease. Practice lateral movements such as t-pushes and shuffles and getting back into position after making a save. Incorporating agility drills into your training routine will significantly improve your overall movement on the ice.

Juuse Saros - Credit: NSH Hockey Now

5. Mental Toughness

Goaltending can be mentally challenging. Developing mental toughness helps you stay focused, confident, and resilient during games. Practice visualization techniques, set personal goals, and learn to manage your emotions on the ice. A strong mindset can make all the difference in high-pressure situations.

Braden Holtby - Credit: @davidb22307

Conclusion

Mastering these five essential skills will set a solid foundation for your goaltending career. Consistent practice and a commitment to improvement will help you become a more confident and effective goalie. Remember, every great goalie started as a beginner, so stay dedicated and keep pushing yourself to elevate your game!

Unlocking Success: This Pro Goalies' Secret Weapon is Often Overlooked in Minor Hockey!

Video analysis has evolved into an essential tool for players and goaltenders across all levels of hockey, from junior leagues to college and professional arenas. As you've likely seen on TV, teams now have iPads  on the bench, providing instant access to analysis. This real-time feedback enables players to learn and adapt swiftly during the game. Reflecting on my own playing days, I always reviewed video footage with my goalie coach. Even after challenging games, I found immense value in dissecting the game from a new perspective. Often, what seemed like a bad performance in the heat of the moment turned out to be more positive upon review. Similarly, analyzing successful outings revealed areas for improvement that weren't apparent during or right after the game.

Why should you do it?

Video analysis is a powerful tool that allows goalies of all levels to review their performance from a different perspective. While you may feel like you know what happened during a game, watching it on video can provide valuable insights that you may have missed in the heat of the moment. By reviewing your gameplay, you can identify patterns, tendencies, and areas where you can make adjustments to improve your performance. Obviously, on-ice practices are extremely important to your development. But are you really implementing what you are learning in practice into your game? If yes, are you doing it properly? Video analysis can answer those questions.

Identifying strengths and weaknesses

One of the key benefits of video analysis is that it allows you to identify your strengths and weaknesses as a goalie. By watching yourself in action, you can see what you're doing well and where you may be struggling. Are you consistently making saves on shots from certain angles? Are you having trouble controlling rebounds? Are there patterns in the types of goals you're allowing? By identifying these areas, you can focus your training efforts on improving specific aspects of your game.

Learning from mistakes

Nobody's perfect, and even the best goalies make mistakes from time to time. However, what sets great goalies apart is their ability to learn from those mistakes and make adjustments moving forward. Video analysis allows you to closely examine the plays where things didn't go as planned. Maybe you were out of position on a goal against, or perhaps you missed an opportunity to make a key save. By analyzing these moments, you can understand what went wrong and develop strategies to prevent similar mistakes in the future.

Understanding the game better

In addition to evaluating your individual performance, video analysis can also help you develop a better understanding of the game as a whole. By watching game film, you can observe how opposing teams attack and identify their tendencies in different situations. Are they looking to shoot from the point on the power play? Are they trying to create scoring chances off the rush? By recognizing these patterns, you can anticipate plays more effectively and put yourself in a better position to make saves.

Knowing what to address in practice

So, how can you incorporate video analysis into your training routine? After each game, take some time to review the footage and make notes on what you see. Look for patterns, both positive and negative, and identify areas where you can make improvements. Then, take what you've learned and apply it to your practice sessions, focusing on specific drills and exercises designed to address your weaknesses and reinforce your strengths. For a professional perspective, schedule a video analysis session with me Book Now!

With today's technology, the process of recording and sharing video footage for analysis has become remarkably accessible. All you need is a smartphone or an iPad. Most rinks already have their own recording system. This means that you can easily capture your games and practices and share them to receive feedback. You then have access to all your analyzed videos to review whenever and wherever you want. The ability to work on refining your skills every day, regardless of your location, is an invaluable asset. Video analysis is a vital part of the game at the pro level, but I think it can even be more beneficial to young goalies. Give yourself an edge and elevate your game by taking advantage of it now! 

Top Strategies for Young Goalies to Manage Pressure Like a Pro

Pressure is a Privilege - Billie Jean King

This is one of my favorite quotes and I think it is especially true for goaltenders. Being a goalie comes with its unique set of challenges, and one of the biggest hurdles we face is dealing with pressure. Whether it's the intensity of a close game, the expectations of teammates and coaches, OR simply knowing that if we make a single mistake, we cost our team a goal. The weight of all this pressure can sometimes feel overwhelming. Here are some strategies that I learned and used throughout my career that I think can help young goalies as well.

Focus On The Now: Instead of getting caught up in future outcomes or past mistakes, focus on the present moment. Concentrate on the task at hand, which is the next shot, by focusing on tracking the puck, your positioning, your mindset and body language. By staying in the moment, you can maintain clarity and composure under pressure.

Control What You Can Control: Understand that there are certain aspects of the game that are beyond your control, like how well the other team plays or a referee’s decision. Instead of fixating on these external factors, focus on what YOU can control—your attitude, effort, and preparation. The only thing you can control is how you are preparing yourself for the next shot. By focusing your energy into areas within your control, you can feel more empowered and confident in your abilities.

Visualize Success: Visualization is a powerful tool for managing pressure and boosting confidence. Take some time before games to visualize yourself making key saves, controlling rebounds, and leading your team to victory. Imagine yourself performing at your best and handling pressure with poise and determination. Visualizing success can help you mentally prepare for challenging situations and build resilience in the face of adversity.

Be positive!: Maintain a positive mindset, even when things are not going your way. Understand that mistakes are a natural part of the game. Pros make mistakes all the time and you will too! Just remember that mistakes are opportunities for growth and learning. Instead of dwelling on failures, focus on the lessons you can learn from them and use them to make yourself better. Be resilient by bouncing back quickly from a goal or a bad game and maintain confidence in your abilities.

Relax your body: Try to work on relaxing your body through deep breathing. This can be done before or even during a game if you feel yourself getting overwhelmed. Focusing on your breathing has been proven to help calm your nerves, reduce tension, and promote a sense of focus and concentration.

Don’t Go Through It Alone: Reach out for support when you're feeling overwhelmed by pressure. Talk to your parents, coaches, teammates, or a sports psychologist about your concerns and feelings. Sharing your experiences with others can provide perspective, validation, and encouragement, helping you feel less alone in your struggles. You are NOT the only one going through this so do NOT feel embarrassed to express your thoughts with other people.

Remember, pressure is a natural part of being a goalie, and learning to manage it effectively is a valuable skill that will serve you both on and off the ice. By staying present, focusing on what you can control, visualizing success, maintaining a positive attitude, focusing on your breathing, and seeking support when needed, you can navigate pressure with confidence and resilience. Keep working hard, stay true to yourself, and trust in your abilities—you've got this!

The Game-Changer: Unveiling the Advantages of Mental Visualization for Hockey Goalies

Hockey is a sport that demands more than just physical prowess; it requires a sharp mind capable of quick decisions and split-second reactions. For goaltenders, mental visualization emerges as a powerful tool that transcends traditional training methods. In this blog post, we delve into the game-changing advantages of mental visualization for hockey goalies.

Enhancing Focus and Concentration

Mental visualization acts as a focused workout for the mind. Goalies who engage in regular mental imagery find themselves better able to concentrate during high-pressure situations. By visualizing scenarios, they train their minds to stay sharp and focused, a skill crucial for tracking the puck, reading plays, and making split-second decisions.

Improved Performance Under Pressure

Hockey goaltenders often find themselves in intense, high-stakes situations. Mental visualization provides a unique advantage by allowing goalies to rehearse crucial moments in their minds. By repeatedly envisioning successful saves and positive outcomes, goalies build mental resilience, translating into improved performance when the pressure is on.

Sharpening Reflexes and Reaction Time

The mind is a powerful tool when it comes to honing physical skills. Through mental visualization, goalies can simulate the movements required to make rapid saves. This not only sharpens reflexes but also conditions the mind and body to respond more efficiently during actual gameplay.

Building Confidence and Positive Self-Talk

Confidence is the bedrock of success for any athlete. Mental visualization allows goalies to cultivate a positive mindset by repeatedly envisioning successful performances. This positive self-talk can be a game-changer, boosting confidence levels and instilling a belief in one's ability to handle any situation on the ice.

Goal Setting and Achievement

Visualization goes beyond the immediate game and extends to goal setting. Goalies who visualize their long-term objectives, whether it's achieving a save percentage milestone or mastering a particular technique, are more likely to stay motivated and work diligently towards those goals.

Stress Reduction and Relaxation

Mental imagery is not just about envisioning success; it's also a valuable tool for managing stress. Goalies can use visualization techniques to create mental images of themselves staying calm and composed during high-stress situations, leading to a more relaxed and focused performance.

Enhancing Spatial Awareness

Visualization helps goalies develop a heightened sense of spatial awareness. By mentally rehearsing movements, reading plays, and anticipating the puck's trajectory, goalies become more attuned to the spatial dynamics of the game, allowing them to position themselves optimally.

 Conclusion: Elevating the Game through Visualization

Mental visualization is a holistic training approach that empowers hockey goalies to elevate their game mentally, emotionally, and physically. By incorporating this powerful tool into their training regimen, goalies can cultivate a resilient mindset, enhance performance under pressure, and unlock the full spectrum of their potential on the ice. It's not just about seeing success; it's about stepping onto the ice with the unwavering belief that success is already within reach.

The Reverse VH Technique for Young Goalies: Weighing the Pros and Cons

In the fast-paced world of ice hockey, goaltending is an art that demands skill, agility, and quick decision-making. As the sport evolves, so do the techniques used by goaltenders to defend their nets. One such technique that has gained traction is the Reverse VH (RVH) technique. But when it comes to young goalies, is this technique a game-changer or a potential pitfall? In this blog post, we'll explore the pros and cons of young goalies using the Reverse VH technique.

Understanding the Reverse VH Technique

The Reverse VH technique is a goaltending strategy employed primarily when a goalie is hugging the post on the short side while the puck is in the corner or along the boards. This technique involves the goalie dropping down to the ice on their post-side knee, with the opposite leg extended along the goal line and the skate blade against the post. The other leg remains bent, creating a sort of "V" shape, hence the name "Reverse VH."

Pros of Young Goalies Using the Reverse VH Technique

Enhanced Short-Side Coverage

The Reverse VH technique provides young goalies with an extended reach, allowing them to cover more of the short-side net. This can be particularly advantageous when facing quick, close-range shots, giving them a better chance to block or redirect the puck.

Quicker Recovery

In situations where the puck is behind the net or along the boards, transitioning to the RVH stance can enable young goalies to recover to an upright position more quickly. This agility and speed are essential for responding to sudden passes or shots.

Improved Post Integration

Using the RVH technique effectively requires goalies to become more adept at using the goal post as an extension of their body. Learning this technique at a young age can help goalies develop a strong sense of spatial awareness and body positioning relative to the net.

Cons of Young Goalies Using the Reverse VH Technique

Physical Strain

The Reverse VH technique places a significant amount of strain on the goalie's hip and knee joints. Young goalies who are still growing and developing physically might be more susceptible to injury if they are not using proper form or overusing the technique.

Dependence on Technique

While the RVH technique has its merits, young goalies should not become overly reliant on it. Overusing the technique could lead to predictability, making it easier for opponents to exploit its weaknesses and find ways to score.

Learning Curve

Mastering the Reverse VH technique requires time and practice. Young goalies might struggle initially with the mechanics and timing required to execute the technique effectively. This learning curve could impact their performance in high-pressure game situations.

Making the Right Choice

When it comes to incorporating the Reverse VH technique into the arsenal of young goalies, careful consideration must be given. Coaches, trainers, and parents should work together to strike a balance between harnessing the advantages of the technique and mitigating its potential downsides.

The decision to introduce the Reverse VH technique should be based on the goalie's physical development, skill level, and ability to adapt. A holistic approach that focuses on a well-rounded skill set, including traditional goaltending techniques and the Reverse VH, will equip young goalies to face the challenges of the game with confidence and agility.