Overall Progress
0%
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Helmet & Cage
Shoulder Pads
Elbow Pads
Gloves
Hockey Pants / Breezers
Shin Guards
Skates
Stick (+ backup)
Neck Guard
Mouthguard
Jill / Pelvic Protector
Hockey Socks & Tape
Jersey (Home & Away)
Base Layer
Water Bottle
Towel
Pre-Game Meal (3-4 hrs before)3-4 hrs
Start Hydrating3+ hrs
Light Snack (1-2 hrs before)1-2 hrs
Avoid Heavy / Greasy Foods
Electrolytes Ready
No Excess Caffeine
Foam Roll (5 min)60 min
Dynamic Stretching (5 min)55 min
Muscle Activation (5 min)50 min
Quick Feet / Jumps (3 min)45 min
Stickhandling (off-ice, 3 min)40 min
Get Dressed & Taped Up35 min
On-Ice Warm-Up20 min
Take Game-Speed Shots10 min
Box Breathing (2 min)30 min
Visualize Success (3 min)25 min
Positive Self-Talk
Set 1-2 Personal Goals
Listen to Pump-Up Playlist
Connect with Teammates
Let Go of Outside Stress
Stand Tall During Anthem
Win Your First Shift
Stay Engaged on the Bench
Hydrate Between Shifts
Reset After Bad Shifts
Communicate on Ice
Give 100% Every Shift
After the Game
- 🧊Cool down & stretch — 10 min of light stretching and foam rolling
- 🥤Recovery fuel — Protein shake or chocolate milk within 30 min
- 📝Reflect — What went well? What's one thing to improve next game?
- 🎒Air out your gear — Unpack your bag, hang everything to dry
- 😴Sleep — Your body recovers and gets stronger while you rest
"The will to win is important, but the will to prepare is vital."
— Bobby Knight