Ready Before the Puck Drops: Building a Successful Pregame Routine

By Andrew Trimble | The Hockey Focus

A good pregame routine gives an athlete something dependable in a game full of uncertainty. You cannot control the opponent, the officials, or how the puck will bounce. You can control how you prepare. For hockey players, that preparation should help them step onto the ice physically ready, mentally focused, and connected to their teammates.

Research supports the value of routines. A meta-analysis by Anton Rupprecht and colleagues found that pre-performance routines improved sports performance, including under pressure. Much of this research examines preparation immediately before a specific skill, such as a shot or serve, rather than an entire hockey game. Still, it supports a useful coaching principle: practice a repeatable sequence that directs your attention toward the task ahead.

Start by removing the rush. Pack equipment ahead of time, know the team’s arrival expectations, and allow time to get ready without scrambling. For younger players, parents can help build this habit while gradually handing responsibility to the child. Checking your own bag is a small task, but it teaches ownership. A player should arrive thinking about hockey rather than wondering where the shin pads went.

Warm up with a purpose. Follow the team’s planned warmup and build gradually toward the movements the game requires. The objective is to feel ready for the opening shift. During the on-ice warmup, make deliberate passes, track the puck, and take controlled shots. Pay attention to the quality of your movements instead of simply going through the motions.

Find your level of energy. Some athletes need music and movement to become engaged. Others arrive excited and need a quieter moment to settle themselves. The U.S. Olympic & Paralympic Committee identifies breathing, music, movement, and relaxation as tools athletes can use to regulate their intensity. The useful question is, “What helps me feel ready?” A few comfortable breaths and a simple cue—“eyes up,” “feet moving,” or “next play”—can become part of that preparation.

Choose two controllable goals. “Score three goals” depends on more than your effort. “Communicate with my linemates” and “move my feet on the backcheck” give you actions to follow immediately. Briefly picture yourself completing those actions: supporting the puck, making a clean first pass, or responding well after a mistake. For youth players, coaches should keep these reminders short and clear.

Keep the routine flexible. A delayed start, unfamiliar rink, or missing favorite song should not make a player feel unprepared. Build a short version you can use anywhere: get moving, take a breath, review your cues, and connect with a teammate. Practice it before practices, too. That is where players can learn what helps them without the pressure of game day.

Parents and coaches also shape the pregame environment. Give players clear expectations and encouragement, then allow them room to prepare. A last-minute lecture rarely makes a complicated game feel simpler. A useful closing message is something they can carry into the first shift: work hard, help your teammates, and respond to the next play.

Successful routines do not guarantee a win. They give athletes a consistent way to prepare, focus, and begin with purpose. Before the puck drops, that is already valuable work.