Player Handout
Mental Performance Tools for Athletes
Workshop with Cory Wener – Sport Performance and Psychology
Focus and Attention — Your Spotlight
- Wide focus = distractions (crowd, refs, last shift)
- Optimal focus = what matters (puck, gap, positioning)
Tool: Reset word → quick mental switch ("next shift", "stick on puck")
Confidence and Self Talk — What You Say Equals How You Play
- Negative talk creates tension and doubt
- Positive talk builds calm confidence and decisiveness
Tool: Confidence phrase → short, specific, and believable
Handling Nerves — Using Your Energy
Nerves are normal. Even pros feel them.
- Your body reacts with a fast heart, tight muscles, and racing thoughts
Tool: Box Breathing → Inhale 4 | Hold 4 | Exhale 4 | Hold 4
Short Term Memory — Next Shift Mentality
- Hockey is fast, and mistakes are guaranteed
- Great players reset quickly
Tool: Reset action → full exhale, shin pad tap, reset word
Resilience — Response Over Mistake
- Mistakes don’t define you — your response does
- Reset, refocus, and play again
Ask: How quickly can I bounce back?
Cue Routine — Reset + Confidence
- 2–3 second ritual to ground and lock in
- Example: Breath → tap pads → eyes up
- Key: Do it the same every time so it becomes automatic
Imagery and Visualization — Mental Reps That Feel Real
What It Is
- Mental rehearsal using all senses
- Your brain fires like real reps — builds confidence, focus, and calm
The 5 Senses of Imagery
SightSoundTouchFeelSmell
2D vs 3D Imagery
- 2D = just sight and sound
- 3D = add feel, emotion, and body awareness
Internal vs External
- Internal = GoPro view → timing and feel
- External = highlight reel → form and positioning
PETTLEP Model
- Physical • Environment • Task • Timing • Learning • Emotion • Perspective
- Use real gear, speed, and emotion
Activities You Can Use
- Freeze Frame – replay your best moment, add feel
- Highlight Fix – replay a mistake, fix it mentally
- Routine Reps – 5 min before bed or on the bus
Keys to Strong Imagery
- Vivid detail
- Controlled focus
- Real-time timing
- Emotion-driven
Common Mistakes
- Rushing
- Only seeing, not feeling
- Doing it once and stopping