Every hockey player wants to perform at their best, whether that’s scoring a goal or making a key defensive play. But when you stop and think about it, most players spend about half the game on the bench — and how you manage that time can make or break your next shift. This is why it’s so important to work on your mental game: the way you manage your mindset off the ice is just as important as the skills you execute on it.

Hockey is an incredibly fast game, but when you get on the bench everything slows down. Those are the moments where you start to replay mistakes, fixate on an unlucky puck bounce, dwell on something your teammate said, or start to worry about the outcome of the game. The problem is that these thoughts don’t stay on the bench — they follow you onto the ice. If you spend your time frustrated or distracted, you’re not playing freely, and your focus shifts away from the game.

So how do you make sure your time on the bench sets you up to play your best, rather than holding you back? Here’s a few simple strategies.

Whatever happens on the ice, just state it — no judgment. Mistakes will happen and things won’t always go your way. You don’t want these things to happen, but they shouldn’t surprise you either. Simply acknowledging what occurred keeps you grounded and present, rather than letting your mind spiral.

You can take this a step further by preparing before the game: think about the things that typically distract you and decide how you’ll respond. That way, when they happen, it’s easier to stay composed in the moment. This process should be brief — you don’t need more than a simple mental statement like, “That happened.”

Even a short time on the bench is enough to center yourself and lower your heart rate. Recovery is a huge part of the bench, as it allows you to handle your next shift and maintain consistent performance. If you stay distracted, you waste valuable time that could be used to calm your body and recover.

One simple way to do this is through your breath. Extended exhale breathing is an effective technique to lower your heart rate and trigger the body’s relaxation response. Inhale slowly through your nose, then exhale for about twice as long through your mouth. To elevate its impact, practice this technique outside of competition. Using it regularly will make it easier to implement during games. That said, it doesn’t need to be perfect. If time is limited or the pace of the game makes it difficult, simply slowing your breathing is can be enough to help you physically reset.

One of the best ways to perform your best on the ice is to focus on what you can control. Setting an intention helps you do that. Decide where you want your focus to be when distractions or mistakes happen. Keep it simple. For example, staying strong on your edges, keeping your stick on the ice, or communicating with teammates. Then create a short phrase to remind you of this focus. Repeating it will help you quickly return your attention to what matters most. To take this strategy further, write your phrase somewhere visible, like on your water bottle, glove, or stick, so you are always reminded of where you want your attention to be.

These strategies can be used on their own or together to make the most of your time on the bench. Acknowledging distractions, resetting your body, and setting a clear intention all help you stay focused and ready for your next shift. What happens on the bench carries over onto the ice, so using these moments wisely can help you play more freely and perform at your best every time you step onto the ice.

Joe Leszner is a Certified Mental Performance Consultant (CMPC) with over six years of experience supporting athletes and teams in Olympic and Paralympic programs. He specializes in helping athletes manage pressure, maintain focus, regulate emotions, and perform at their best in high-stakes moments. Known for building strong relationships with athletes and staff, Joe delivers practical, individualized mental performance strategies that translate directly to competition. He has supported athletes at multiple Olympic and Paralympic Games, most recently at the Paris 2024 Games.

If you are interested in learning more or working with Joe, visit www.joeleszner.com.