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14U/16U Q-and-A: How to survive the dog days

01/26/2017, 12:15pm MST
By Joe Bonnett, ADM Regional Manager

Q: I play hockey and the “dog days” of winter have bitten into my game. I feel sluggish and I don’t have the same jump as I did before Christmas. What can I do to help get me out of this funk?
 
A: Bark back at the “dog days” with a two-pronged approach. Be sure to address your mental and physical approach to the game.
 
From a mental perspective, it’s important to re-energize your thoughts. The number-one piece of advice is to stay positive.
 
There is no doubt that it’s more difficult to head to the rink when the days are short on light and warmth, so the first step in rejuvenating your mental approach is to eliminate stress away from the rink. Take care of your family, social, spiritual and school demands first. Find a routine where you can complete homework on a consistent daily basis and not allow it to pile up.  Not only will this time-management skill relieve day-to-day stress, it will also help you transition into hockey beyond high school.
 
Once outside stress is under control, coming to the rink happy is much easier. A trick that I recommend is using hockey as a mental vacation. Once you walk through the ice arena doors, you can mentally tune out every outside distraction. Be determined to walk through those doors with the right attitude to work hard and have fun. Dedicate the time with your teammates, coaches and practice as a time to focus solely on your hockey game. Stay in the present and immerse yourself mentally in your game and the immediate task of the team and giving your best effort.
 
From a physical standpoint, it’s important to be patient over the course of the season. Many players at the 14U/16U level are going through growth spurts. If your quality of play dips, your natural maturing process may be a factor. It’s normal. Be sure to keep working hard and you will emerge from this and your play will elevate back to normal or beyond. Think of it as a mini roller coaster ride within the season and be patient. The road to full potential is never a straight line. Expect some twists and turns along the way. Embrace it, stay positive, keep working hard, and you’ll emerge from the rough stretches.
 
Physically, it’s also vitally important to take care of your body, especially during the dog days of winter. On a basic level, be sure to maintain healthy habits. Simple hand-washing, showering and a basic hygiene is important, especially at your age. I would also suggest refueling your body with protein and fruits immediately after workout sessions. Do you walk out of the rink with an apple, orange, PB&J or milk?
 
Often at the 14U/16U age level, practice times can be late in the evening and getting up for school is early. Do you have good sleep patterns? Do you eliminate screen time at least an hour before going to bed? Do you make getting at least eight hours of sleep a priority each night? High-performance athletes do. Establishing proper sleep habits may help your energy and performance as well.
 
From a high-performance perspective, I would also look into your off-ice workouts and post-practice cool-down sessions. Stimulating your body before practice with off-ice activity can help warm your body up as well as prepare you for execution during your on-ice sessions. Post-practice cool-downs are also another way to take care of your body and help recover for your next sessions.  
 
Finally, on a simple level, I would highly suggest music. Use music as a companion to your travel to the rink, workouts, locker room and even on-ice sessions. Music and rhythm has a way of lightening the mood and creating an atmosphere of energy.
 
Finish strong!


The author, Joe Bonnett, has more than 20 years of hockey coaching experience, including 18 seasons at the NCAA Division I level. Before entering the college ranks, he was a 12U and 16U coach in Michigan.

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