I have my own pre-game locker-room routine.....I guess, but what are some ways I can use locker-room time to energize me for a great performance?

I am a firm believer of being active during the game, on the ice and off. If for no other reason, your energy often times feeds your teammates, energy and positive "vibes" tend to be contagious. However, prior to the game, on the way to the rink and in the locker-room, I recommend a more "to yourself" approach. This will give you the opportunity to make sure that you prepare yourself properly and that "all systems are GO".

Pre-game Checklist

Pre-game preparation is a time to make sure everything is in tip top shape and ready for battle. Not only yourself, but your gear, skates and stick. Take care of the entire solder, armor and all and the battle will be easily won. Make sure your skates are properly sharpened with distinct edges and are free of "knicks", make sure your stick is taped the way you like it and double check that all your gear fits correctly. If you are planning to play with an injury (which becomes more prominent with each jump in age level) address it properly. I will save hockey superstitions for a later article, however, many players make sure the left skate goes on before the right one, and believe it or not, some players even sleep with their game stick the night before. Also, visualization is becoming quite popular, something you may want to try. An interesting side-note to illustrate the prevalence of pre-game routines: If you pulled the fire alarm in an NHL locker-room before a game, no one would flinch. To get their "game faces" on, almost every ear is plugged into listening to music, everything from Classical to Heavy Metal. If it works, use it!

It all boils down to taking care of what is going to take care of you. You don’t want to lose an edge when racing into the corner for a puck, you don’t want your stick to give out on you during a breakaway and you want all of your padding to be in place when you take a hit. Lastly, don’t forget to prepare your body with plenty of warm-ups and stretching (I recommend jumping rope for 10 minutes to warm up your muscles before you stretch. Try freezing a rubber band and then stretching it. Don’t stretch cold!). There is no right or wrong pre-game approach. However, more than half of all hockey injuries are caused by poor flexibility. In other words, you can cut your chances of injury in half by adequately warming up and stretching prior to each ice session.

What can I do between shifts to make sure I am prepared for the upcoming shift?

Think for a moment about what you do between shifts. Chances are you don’t know and this could be taking away from your speed, stickhandling and overall contribution to your team. Most coaches help you develop your skills and work on plays such as breakouts so that you know your responsibilities on the ice. However, the biggest responsibility you have as a player, both to yourself and your team, is to make sure that you are prepared each time you take the ice. You become a performer on stage and the spot-light is on YOU. What are you going to do? Steal the show, or turn in a so-so performance. The key is to rebound your mind and body from a demanding and exhausting prior shift....in a hurry.

Fatigue is the number one cause of mistakes on the ice. Fatigue causes mental break-downs and when thoughts aren’t clear, you make poor decisions. Since it is impossible to completely eliminate fatigue and its negative effects, your goal should be to POSTPONE fatigue. Controlling fatigue comes primarily from off ice training & conditioning and from a strong work ethic in practice. However, most people don’t realize how easy it is to make fatigue in the shape of "tired legs" and exhaustion go away in just a minute or two, while we are awaiting our next shift.

Martial arts place a big emphasis on breathing and becoming in tuned with your body, and many competitive hockey players do the same. Try taking 10-15 deep breaths as soon as you get off the ice and even during a shift. As you do this, move around a bit. While on the bench, move your legs and shrug your shoulders. Try this standing up. When an airplane pulls into the gate, the captain doesn’t turn its engines off, nor should we. Stay active on the bench, both internally and externally. Keep your muscles warm by moving around and stay vocal offering positive team comments. Give it all you have during the game and kick your feet up after the game, not between shifts. Lastly, drink plenty of fluids before, during and after each ice session. A hockey player demands a great deal from his/her body. In fact, you are asking your body to do things it is not made to do, and that it can not do naturally and freely without training! Preparing yourself AND keeping yourself "tuned up" throughout the ice session is critical to performing at your highest possible level. Good luck!

This article was written by Shawn Killian, Director of Planet Hockey Skills Camps and the Planet Hockey Ranch in Salida, Colorado. For more information on all Planet Hockey Programs including Training Videos and coordinating a Planet Hockey Skills Camp for your Association or Group contact Planet Hockey at 1-800-320-7545 - www.planethockey.com - shawn@planethockey.com