Performance anxiety is a major challenge for elite athletes, and ice hockey players are no exception.
Indeed, the intense pressure of competitions, combined with the high expectations of their coaches, teammates and fans, can affect their concentration, confidence, and even their performance.
Recent studies demonstrate that integrating mental routines before competition, including visualization and positive self-talk, can significantly reduce this anxiety and improve performance consistency.
The nature of performance anxiety in ice hockey
Performance anxiety arises primarily due to fear of failure, pressure to achieve results, and the competitive environment.
It manifests as increased muscle tension, difficulty concentrating, and a feeling of "mental emptiness" that hinders fluidity of movement. When left unmanaged, this anxiety leads to technical errors and inconsistent performance.
According to a study by Weinberg and Gould, the physical response to stress (such as increased heart rate and muscle tension) is directly linked to a decrease in the precision and speed of movements in high-intensity sports.
The importance of mental routines for managing anxiety
Mental routines are sets of psychological practices that athletes incorporate into their preparation in order to reduce the negative effects of performance anxiety.
These routines include visualization, positive self-talk, and breathing exercises. The goal is to create a stable preparation framework that helps the athlete reach peak performance before the match, thereby increasing their confidence in their abilities and their resilience to stress.
1. Visualization : Visualization consists of imagining actions or game situations in detail, mentally recreating the technical gestures, the body reactions, and the environment.
By regularly visualizing specific actions (such as a precise shot or pass), hockey players strengthen the neural connections associated with those movements, making them easier to execute during competition. A study conducted with university hockey players showed that those who practiced visualization improved their concentration skills and managed pressure better during games.
2. Positive self-talk : Positive self-talk is another key component of mental routines, which helps to transform anxiety into productive energy.
By repeating motivating phrases or focusing on their strengths ("I am ready," "I have this under control"), athletes reduce negative thoughts and boost their self-confidence. This practice has been particularly effective for hockey players in high-pressure situations, allowing them to stress-induced errors
3. Controlled breathing : Deep, controlled breathing is a relaxation technique used to reduce the physical reactions of stress, such as accelerated heart rate and muscle tension.
By controlling their breathing, players reduce their physiological stress levels, allowing them to approach game situations with more calm and precision.
The observed benefits of mental routines in ice hockey
Several studies, notably that of Weinberg and Gould, demonstrate that mental routines not only athletes' ability to manage their performance anxiety , but also strengthen their ability to recover after failure , thus increasing their psychological resilience.
By incorporating these practices into their daily routine, hockey players develop mental endurance that helps them maintain performance throughout the season.
Another notable benefit of mental routines is improved performance consistency . By anxiety-related mental fluctuations maintain a high level of performance, even under intense pressure.
For example, a study conducted within the Swedish Hockey League revealed that players who incorporated mental practices before shots on goal were more effective and had a higher success rate than their less mentally prepared counterparts.
Managing performance anxiety is essential for elite athletes, and mental routines represent an effective and accessible solution.
By incorporating visualization, positive self-talk, and controlled breathing, hockey players can not only reduce the impact of stress, but also improve their consistency and resilience.
At the Virtual Mental Preparation Centre (CVPM) , these techniques are taught and adapted for each athlete, offering comprehensive support so that each player can reach their full potential in a high-pressure environment.
The benefits of mental routines are clear: better management of performance anxiety leads to greater confidence, increased emotional stability, and optimized performance, whether for goal shots, assists, or decisive moments in a match.
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