Game Day Mistakes That Hurt Performance
If you coach minor hockey players, you know their game-day performance can be unpredictable. One day they’re sharp, focused, and full of energy. The next, they’re distracted, sluggish, and dragging on the ice. Many factors influence a child’s ability to perform well. Ignoring what might physically and mentally hinder your young athlete could lead to a completely different player come game time. To help your hockey player perform their best, avoid these three common pre-game mistakes:
1. Inconsistent Bedtimes
Sleep is essential for peak performance, especially for young athletes. Kids aged 8-14 need 10-12 hours of sleep each night, and highly active children may need even more. Many parents enforce strict bedtimes during the week but relax the routine on weekends. This inconsistency leads to poor sleep patterns and inadequate recovery. If your child goes to bed between 8 PM and 9 PM on weekdays, they should maintain that schedule before game days—or even go to bed earlier. A consistent bedtime that allows for at least 10 hours of sleep ensures your child has the energy and focus needed for game day. For early games, encourage an earlier wind-down to support restful sleep.
2. Junk Food Before Games
Just like inconsistent sleep, weekend eating habits often turn unhealthy. Letting kids indulge in junk food leading up to game day can cause blood sugar spikes, digestive discomfort, and low energy levels. These factors negatively impact focus and performance. While occasional treats are fine, maintaining balanced nutrition is key. Focus on providing fruits, vegetables, lean meats, whole grains, a little dairy, and plenty of water. Small indulgences are okay, but a diet full of junk food will leave your player sluggish on the ice.
3. Too Much Screen Time on Game Day
Excessive screen time before a game can leave your child sluggish and unfocused. While rest is important, hours spent watching TV, using an iPad, or playing video games drain mental energy and hinder focus. Encourage light physical activities that engage the mind and body, like playing Connect 4, drawing, stickhandling, or light shooting. Watching 15-20 minutes of hockey highlights can be motivating, but two hours of TV or video games will leave your player feeling drained.
In addition to avoiding these energy-draining habits, help your child develop a consistent game-day routine. A nutritious pre-game meal, a 10-minute puck-handling or shooting session, and a favorite pump-up song on the way to the arena can make your young athlete feel motivated and ready to perform. The key is consistency. Remember—lack of sleep, poor nutrition, and excessive screen time are surefire ways to turn your player into a floater on the ice.
GRIT Hockey 
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