Hockey is a game of precision. It is not just physical skill and stamina that determine a player’s success. With a puck just 3 inches in diameter, successful players must always maintain a sharp level of focus and mental strength. We call this Hockey IQ—the mental sharpness and strategic thinking that allow players to anticipate plays, make quick decisions, and outmaneuver their opponents. Just like physical conditioning, these neurocognitive skills can be honed through targeted training. These skills are crucial in hockey, where players must swiftly interpret game situations, make strategic decisions, and react to opponents’ movements. By integrating neurocognitive training into their routines, successful hockey players sharpen their mental acuity, allowing them to perform at their best when it matters most.

Take your game to the next level

In our previous post, we touched on drills that soccer players can utilize to elevate their game. Today, it’s about hockey. At Reflexion we use virtual reality technology to simulate game-like scenarios in order to develop the cognitive skills of our athletes. We focus on 5 main target areas: reaction time, eye-hand coordination, inhibition, mental flexibility, and anticipation. Here are some drills that you can use to take your hockey game to the next level.

1. Eye-Hand/Foot Coordination

Eye-hand/foot coordination is the ability to align visual input with precise physical actions. In hockey, this skill is vital for controlling the puck, making accurate passes, and maintaining possession during fast-paced play. Excellent eye-hand and foot coordination enables players to translate visual cues into smooth and skillful movements, boosting their overall technical abilities.

Drill 1: Puck Juggling

Recommended Setup

• Duration: 15-20 minutes
• Setup: Find an open space on the ice rink or a flat, smooth surface such as a driveway or backyard.
• Equipment: Hockey stick, puck, or ball

Instructions

1. Find an Open Space: Choose a suitable area with enough room to juggle the puck or ball without any obstructions.
2. Start with Dominant Hand:
   • Begin by balancing the puck on the blade of your hockey stick.
   • Gently flick the puck into the air and catch it on the blade of the stick, focusing on maintaining a steady rhythm.
3. Incorporate Non-Dominant Hand:
   • Once comfortable juggling with your dominant hand, start using your non-dominant hand.
   • Alternate between both hands to improve coordination and balance on both sides.
4. Keep Your Eyes on the Puck:
   • Maintain constant eye contact with the puck to enhance eye-hand coordination.
   • This helps you anticipate the puck’s movement and make better contact with the stick.
5. Increase Consecutive Touches:
   • Gradually work on increasing the number of consecutive touches you can make before the puck drops to the ground.
   • Set achievable goals and challenge yourself to beat your personal best.

Drill 2: Reaction Ball Catch

Recommended Setup

• Duration: 10-15 minutes
• Setup: Find an open space such as a rink, gym, or backyard wall.
• Equipment: Reaction ball

Instructions

1. Find an Open Space:
   • Choose a suitable area with a wall or solid surface to bounce the reaction ball against.
2. Start with Simple Throws:
   • Stand a few feet away from the wall and throw the reaction ball against it.
   • Focus on catching the ball after it bounces off the wall, using both hands.
3. Increase Difficulty:
   • As you become more comfortable, increase the distance from the wall and throw the ball harder.
   • Try catching the ball with one hand to improve hand-eye coordination and reaction time.
4. Incorporate Movement:
   • Add lateral movements by shuffling side-to-side before catching the ball.
   • This simulates in-game scenarios where you need to react quickly while moving.
5. Track Your Progress:
   • Set goals for the number of successful catches or the duration of the drill without dropping the ball.
   • Challenge yourself to improve each session.

2. Inhibition

Inhibition refers to a player’s ability to manage impulsive reactions and adapt their actions based on new information or anticipated outcomes. This skill is crucial for making quick and strategic decisions on the ice. There are two key types of inhibition:

• Reactive Inhibition: This is the ability to abruptly halt an ongoing action when new information indicates a change in strategy is needed. For instance, a hockey player might begin to take a shot but suddenly stop upon noticing a teammate in a better scoring position.
• Proactive Inhibition: This involves the foresight to prevent initiating an action based on predicted future outcomes. For example, a player might choose not to attempt a risky pass if they anticipate that an opponent will likely intercept it.

Effective inhibition helps players maintain discipline and execute strategies efficiently, even in high-stress situations.

Drill 1: Solo Reaction Stop and Go

Recommended Setup

• Duration: 15-20 minutes
• Setup: Use a section of the ice rink or a flat surface off the ice.
• Equipment: Hockey stick, puck, cones, a whistle or audio device with a timer or sound app

Instructions

1. Set Up the Area:
   • Arrange cones in a straight line or zigzag pattern across the rink or training area.
   • Ensure there is enough space between each cone for stickhandling.
2. Start the Drill:
   • Begin by stickhandling the puck through the cones at a moderate speed.
3. Introduce Stop Commands:
   • Use a whistle or an audio device that produces a random sound or beep at intervals.
   • Each time you hear the whistle or sound, immediately stop moving and control the puck.
4. Hold Position:
   • Maintain your position until the next sound or signal indicates you can continue.
5. Introduce New Actions:
   • After stopping, change your direction or perform a quick stickhandling maneuver (e.g., toe drag, reverse direction) before continuing through the cones.
6. Focus on Inhibition:
   • Emphasize stopping your movements quickly and controlling the puck immediately.
   • Focus on remaining balanced and ready to execute the next action.
7. Increase Complexity:
   • As you become more comfortable, vary the speed of the drill and the interval of the sound or whistle commands.
   • Introduce additional maneuvers or require stopping and shooting at a target before continuing.
8. Evaluate Performance:
   • Track how quickly and accurately you respond to the signals.
   • Challenge yourself to improve your reaction time and the precision of your actions.

Drill 2: Quick Stop Relay

Recommended Setup

• Duration: 10-15 minutes
• Setup: Use a straight path or rink lane.
• Equipment: Hockey sticks, pucks, cones, whistle

Instructions

1. Set Up the Path:
   • Mark a straight path using cones, with intervals for stopping points.
2. Organize Players:
   • Divide players into lines at the start of the path, each with a hockey stick and puck.
3. Start the Drill:
   • On the whistle, the first player in each line starts stickhandling the puck down the path.
4. Whistle Commands for Stops:
   • The coach blows the whistle randomly, and players must immediately stop moving and control the puck.
   • Players hold their position until the coach blows the whistle again, signaling them to continue.
5. Introduce New Commands:
   • After stopping, the coach can call out additional commands that require players to perform specific actions (e.g., “reverse direction,” “pass to the next player,” or “shoot at a target”).
6. Focus on Quick Inhibition:
   • Players should focus on stopping their motion quickly and controlling the puck.
7. Increase Difficulty:
   • As players become more proficient, increase the drill’s speed and the commands’ complexity.
   • Example: Include backward skating or quick direction changes after stopping.
8. Rotate Players:
   • Rotate players through different lines to ensure equal practice time and exposure to various scenarios.

3. Reaction Time

Reaction time refers to how swiftly a person can process information and initiate a physical response. During a hockey match, having quick reaction times is essential. Players need to rapidly respond to opponents’ actions, intercept passes, and make split-second decisions that can alter the course of the game. Excellent reaction time allows players to remain one step ahead of their opponents.

Drill 1: Mirror Drill

Recommended Setup

• Duration: 10-15 minutes
• Setup: Use an open area on the ice rink or an off-ice training space.
• Equipment: Hockey sticks, pucks, cones, a partner

Instructions

1. Partner Up:
   • Work with a teammate or training partner who will act as your mirror.
2. Set Up the Area:
   • Scatter cones randomly around the designated area.
   • Ensure there is enough space for movement in all directions.
3. Begin the Drill:
   • Stand facing your partner, with both players in a ready position with their hockey sticks.
   • One player (the leader) starts moving in any direction, and the other player (the mirror) must follow and mimic the leader’s movements as closely as possible.
4. Add Variations:
   • The leader can incorporate stickhandling, quick stops, starts, and changes in direction.
   • Introduce puck handling where the leader carries a puck and the mirror tries to follow the movement while stickhandling their own puck.
5. Increase Complexity:
   • Increase the speed and unpredictability of the leader’s movements.
   • Use verbal cues to indicate sudden changes in direction or actions.
6. Focus on Quick Reactions:
   • Emphasize quick and precise responses to the leader’s movements.
   • Maintain close observation and rapid adaptation to the changing directions.

Drill 2: Drop and React Drill

Recommended Setup

• Duration: 10-15 minutes
• Setup: Stand on a flat surface with enough space to allow for movement in all directions.
• Equipment: Tennis balls or small, easy-to-handle balls

Instructions

1. Partner Up:
   • Work with a teammate or training partner who will drop the balls during the drill.
2. Begin the Drill:
   • Stand in a ready position, slightly crouched, with feet shoulder-width apart.
3. Drop and React:
   • Your partner stands in front of you, holding a tennis ball in each hand.
   • Without warning, your partner drops one of the balls.
   • React as quickly as possible to catch the ball before it bounces a second time.
4. Increase Difficulty:
   • Use a partner to drop the ball from different heights and angles, making the bounces less predictable.
   • Introduce lateral movements by having the partner move around you while dropping the ball, requiring you to move quickly to catch it.
5. Stay Focused:
   • Keep your eyes on the ball at all times and react quickly to its unpredictable bounces.
   • Focus on maintaining balance and agility during the drill.

4. Mental Flexibility

Mental flexibility is the ability to shift between different tasks or strategies in response to changing conditions. Hockey players need to be skilled at switching between offense and defense and adjusting their tactics according to the game’s evolving dynamics. This ability enables players to think quickly, make strategic adjustments on the fly, and seize opportunities as they emerge.

Drill 1: Dynamic Zone Transition

Recommended Setup

• Duration: 15-20 minutes
• Setup: Use a full ice rink divided into three zones: offensive, neutral, and defensive.
• Equipment: Cones, hockey sticks, pucks, whistles

Instructions

1. Divide Players:
   • Split players into two teams and assign them starting positions within the offensive, neutral, or defensive zones.
2. Start the Drill:
   • Begin with a puck drop in the neutral zone. The aim is for each team to transition the puck through the zones, adapting strategies based on their position.
3. Transition Commands:
   • The coach will use a whistle to signal a transition command:
     • One Whistle Blow: Players must transition from their current zone to the next (e.g., offensive to defensive).
     • Two Whistle Blows: Players must switch from offense to defense or vice versa, adapting their roles accordingly.
4. Focus on Quick Adjustments:
   • Players should quickly adapt to the changing dynamics of the drill, anticipating puck movement and repositioning themselves.
5. Simulate Game Scenarios:
   • Encourage quick thinking and decision-making, such as fast breaks or defensive recoveries, to test their mental flexibility.
6. Rotate Roles:
   • After a set period, rotate players to ensure everyone practices both offensive and defensive transitions.

Drill 2: Multi-Task Circuit

Recommended Setup

• Duration: 15-20 minutes
• Setup: Use a half-rink with several stations set up for different skills.
• Equipment: Cones, hockey sticks, pucks, targets (e.g., small nets or cones for shooting), agility ladders

Instructions

1. Set Up Stations:
   • Create multiple stations around the rink, each focusing on a different skill:
     • Station 1: Stickhandling through cones
     • Station 2: Quick passing with a partner
     • Station 3: Shooting on a target
     • Station 4: Agility drills using ladders or cones
2. Begin the Circuit:
   • Players start at different stations and perform the assigned task for a set time (e.g., 2 minutes).
3. Transition on Command:
   • The coach gives a signal for players to rotate to the next station.
   • Players must transition quickly, switching their focus to the new task.
4. Increase Complexity:
   • As players become comfortable, increase the pace of transitions or add additional tasks at each station.
5. Emphasize Precision and Focus:
   • Players should maintain high-quality execution of each skill, despite frequent transitions.
6. Track Progress:
   • Encourage players to set personal goals for improvement at each station, such as increased accuracy or speed.

5. Anticipation

Anticipation is the ability to predict future events based on visual cues and prior experience. Hockey players use this skill to anticipate opponents’ movements, foresee passes, and position themselves strategically on the ice. In all positions, strong anticipation allows players to make proactive decisions, create scoring opportunities, and effectively disrupt the opposing team’s strategies.

Drill 1: Pass Interception

Recommended Setup

• Duration: 15-20 minutes
• Setup: Create a rectangular playing area with cones to serve as the practice grid. The size can vary based on the number of players participating.
• Equipment: Cones, hockey sticks, pucks

Instructions

1. Set Up the Grid:
   • Use cones to mark out a rectangular playing area. Ensure the grid is appropriately sized for the number of players.
2. Divide into Teams:
   • Split players into two teams—one offensive and one defensive.
3. Position Players:
   • The offensive team spreads out within the grid, with players positioned at different spots to create passing lanes.
   • The defensive team positions themselves within the grid, facing the offensive players.
4. Start the Drill:
   • The offensive team attempts to pass the puck to their teammates within the grid.
   • The defensive team focuses on reading the passes and moving to cut off the passing lanes.
5. Intercept and Switch Roles:
   • Defensive players aim to intercept as many passes as possible.
   • Whenever a defensive player successfully intercepts a pass, they switch roles with the offensive player who attempted the pass.
6. Vary the Intensity:
   • Perform the drill at different speeds to increase the challenge.
   • Encourage the offensive team to increase the pace of passes to test the defenders’ anticipation skills.
7. Encourage Communication:
   • Defensive players should communicate to coordinate their movements and effectively cover passing lanes.
8. Rotate Positions:
   • After a set period, rotate the teams to give all players the opportunity to practice both offensive passing and defensive anticipation.

Drill 2: Predictive Positioning Drill

Recommended Setup

• Duration: 15-20 minutes
• Setup: Mark out a smaller section of the rink, including one goal.
• Equipment: Cones, hockey sticks, pucks

Instructions

1. Set Up the Area:
   • Mark out a smaller section of the rink, including one goal. Use cones to mark key areas for positioning.
2. Divide into Teams:
   • Split players into two teams: attackers and defenders, including a goalie.
3. Assign Roles:
   • Attackers focus on moving the puck around and creating shooting opportunities.
   • Defenders and the goalie work together to anticipate and block shots.
4. Start the Drill:
   • Attackers pass the puck among themselves and attempt to take shots on goal.
   • Defenders position themselves to block passes and shots, while the goalie anticipates the attackers’ moves to make saves.
5. Focus on Anticipation:
   • Defenders and the goalie should focus on reading the attackers’ body language and puck movement to predict their next actions.
6. Rotate Roles:
   • After a set period, rotate the teams to ensure all players practice both attacking and defending roles, including time as the goalie.
7. Increase Complexity:
   • Introduce additional attackers or defenders to increase the difficulty and simulate more realistic game scenarios.
   • Vary the speed and intensity of the drill to challenge players’ anticipation and decision-making skills under pressure.
8. Encourage Communication:
   • Defenders and the goalie should communicate to coordinate their positioning and effectively cover the attackers.

Begin Your Training Today

Neurocognitive training has transformed how hockey players improve their performance. By concentrating on maintaining focus amid distractions, adapting swiftly to changing game dynamics, and predicting opponents’ movements, targeted cognitive exercises can greatly enhance a player’s mental skills. This comprehensive approach ensures that athletes are prepared both physically and mentally to excel under pressure. 

Elite hockey players have effectively used Reflexion to boost their cognitive abilities. Our technology makes this advanced training accessible to everyone, no matter where they are. Check out our free personalized plan to discover how our technology will help you achieve a higher and more balanced level of performance.