1. Do a realistic self-evaluation and determine the kind of player you are.
Are you a skilled forward or defenseman, a power forward (200-foot player) or a stay-at-home defenseman? Successful teams have a mix of players. A simple tool you can use is to do a player performance profile. With a performance profile, you pick your ideal player and identify what skills and attributes (on and off the ice) you need to be that kind of player. In step 2, you select up to 12 skills and qualities and rate the skills in order of importance. In step 3, you rate yourself (from 1 to 10, with 10 being the best) on where you are today at that skill or attribute. You then set your goals accordingly.
2. Players and coaches talk about getting better every day. That is a good intention, but how does one improve daily?
Step 1 – set an outcome goal – what do you want to achieve (this can be a long-term goal)? After determining your outcome goal, you need to focus on daily goals, including skill- or system-centred task goals.
Journaling is a highly effective tool to help you improve every day. It will allow you to write your thoughts and feelings. You will get a clear understanding of your daily progress, whether it is positive or negative. Other benefits include reducing your anxiety, clearing your mind so your thoughts do not ruminate, controlling your emotions, and encouraging awareness and focus.
The process is simple and involves four questions:
- What was successful today?
- What did I struggle with today?
- What is my strategy (goals) for tomorrow?
- What am I grateful for today?
3. Find three to five keys to your position or skill.
Here is an example with passing. We have three keys: “look – eyes up,” “push” (push the puck, do not slap it), and “point” (Roll your wrists, pointing the blade of your stick to your target). Here is another example of four keys for a defenseman going back to retrieve a puck “turn and sprint,” “shoulder check” (look for pressure and your teammates), if you have pressure, “fake” (use a stick or body fake to throw off the forechecker.), “pick up the puck,” then the passing keys can take effect.
4. Commit to being an elite learner.
An elite learner possesses a growth mindset; someone with a growth mindset understands that one can improve over time and is prepared to do the work.
That means studying the game, watching hockey and being coachable. Being coachable means taking instructions and constructive feedback from your coaches and instructors.
Elite learners are committed to being fully present and focused on practice every day. Outside influences, such as an argument with a friend or a tough day at school, are a non-factor when concentrating on practice. For the one hour, it is only the training that matters.
Elite learners are comfortable being uncomfortable. That means they give their best physical and mental effort no matter how difficult practice may seem. They have the courage to take calculated risks, try new things, make mistakes, fall, and get up again.
Elite learners are focused on the process rather than outcomes; they understand that learning and improvements are not linear. There will be times when progress plateaus, and they may not be improving. But if they maintain their grit and stick with the process, they will begin to see progress again.
5. Practice mindfulness breathing and meditation.
Mindfulness helps keep you in the present moment, reduces stress, trains your brain to focus (on your keys) and will help you get into the “zone!”
Doing these five things consistently will improve your performance, be detail-oriented and attract scouts like Jason Bukala!