Simple, science-backed exercises parents can do in under 10 minutes
If you’ve ever watched your child lace up before a big hockey game, you know that the nerves can hit hard — even at age eight. Excitement, worry, and pressure can swirl together, and how a player manages that moment can make all the difference.
The good news? Mental skills like focus, calm, and confidence can be practiced — just like skating and shooting. Research in sport psychology shows that young athletes who use short, structured routines before competition perform more consistently and enjoy the game more.
You don’t need to be a coach or a psychologist to teach this. The exercises below take 10 minutes or less, can be done at home, and are designed specifically for parents and young players.
1. The “Reset Breath” (1–2 minutes)
Why it works:
Slow breathing helps calm the body’s stress response and lowers heart rate — allowing young athletes to think clearly and focus.
How to do it:
- Sit together before heading to the rink.
- Say: “Let’s take three hockey breaths — in through your nose for 3 seconds, hold for 1, out through your mouth for 4.”
- You can make it fun: “Breathe in confidence, blow out the butterflies.”
Kids respond well to short, concrete cues. It doesn’t have to be perfect — the point is to start relaxed and focused.
2. The “Highlight Reel” Visualization (2–3 minutes)
Why it works:
Imagining a positive play activates the same brain pathways used during real movement, improving readiness and confidence.
How to do it:
- In the car or dressing room, say:
“Close your eyes and picture your best hockey moment — maybe a great pass, a hard backcheck, or a smart defensive play. Picture the sounds, the ice, the feel of your stick.” - Ask: “What did you see yourself doing really well?”
Keep it fun and specific — the goal is for your child to “feel ready,” not to be perfect.
3. The “Game Word” (1 minute)
Why it works:
A single cue word helps young athletes re-focus quickly after mistakes. It’s part of what researchers call a pre-performance routine — short mental habits that reduce anxiety and boost concentration.
How to do it:
- Help your child pick one Game Word — simple, positive, and theirs to own.
Examples: “Go,” “Strong,” “Focus,” “Fun,” “Next.” - Before the game, ask: “What’s your word today?”
- During the game, if they look nervous or frustrated, just remind them of their word with a smile.
This keeps motivation internal — it’s about their mindset, not your instruction.
4. The “Gratitude Huddle” (2–3 minutes)
Why it works:
Gratitude helps reduce pre-game anxiety and builds emotional resilience. Kids who express appreciation before competition perform better and enjoy the process more.
How to do it:
Right before leaving home or walking into the rink, ask two quick questions:
- “What’s one thing you’re grateful for about hockey today?”
- “Who’s someone you want to thank after the game — win or lose?”
Keep it lighthearted — laughter and connection are part of confidence.
5. The “Let’s Play” Check-In (1 minute)
Why it works:
This closes the loop between parent and player, ensuring your last message before the game supports focus and fun rather than pressure.
How to do it:
- Before the first skate hits the ice, say:
“Remember, your job is to play hard, have fun, and learn something new today.” - Avoid performance-heavy language (“score a goal,” “don’t mess up”) — kids need permission to make mistakes and recover.
Putting It All Together: A 10-Minute Routine
| Step | Activity | Time |
|---|---|---|
| 1 | Reset Breath | 1–2 min |
| 2 | Highlight Reel Visualization | 2–3 min |
| 3 | Game Word | 1 min |
| 4 | Gratitude Huddle | 2–3 min |
| 5 | Let’s Play Check-In | 1 min |
| Total: ~9–10 minutes |
You can spread these out naturally — a few at home, a couple in the car. The key is routine, not perfection.
Final Thoughts for Parents
Mindset training isn’t about turning your child into a robot or forcing focus — it’s about giving them simple tools to feel in control of their emotions and confident in their effort.
By modeling calm, positivity, and curiosity, you help them develop traits that go far beyond hockey: self-regulation, resilience, and joy in challenge. That’s the real win.
GRIT Hockey 
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