Capstone Project

By Maddox Osaka
Summary
1. About me
2. What Is Sports Psychology And Why Is It Important
3. Better To Start Early Than Later
4. The Four C's
5. Stress Management
6. Mental Preparation
7. Physical Preparation
8. Pre-Game Scout
9. The Four Approaches To A Game
10. Example
11. Controllable/Uncontrollable/Influenceable
12. Example
13. Threat/Challenge/Opportunity
14. Example
15. Goal Setting
16. Example
17. Sources
About Me
My names Maddox Osaka I'm a
grade 12 student at Re Mountain
Secondary School. I'm a
fourth generation Japanese-
Canadian and a goalie for the
Langley Trappers. I've played
hockey for 13 years and for last
four hockey seasons the use of,
as well as help from my sports
psychologist has been a huge
help for me. Allowing me to
learn, improve, and strengthen
on the mental side of my hockey
game.
 What is Sports Psychology And Why Is It Important

• You may wonder what sports psychology even is. Well Sports
psychology is a specialized subject that studies how psychological
variables impact an athlete's general health and performance in
their sport. So, in this case it would be hockey. It entails using
psychological concepts and methods to improve an athlete's
motivation, mental toughness, and general outlook. Sports
psychologists assist athletes with a range of issues, including
anxiety related to performance, goal-setting, focus, stress
management, and visualization. Their goal is to improve mental
processes so that an athlete can perform better in both training
and competition. It is impossible to exaggerate the significance of
sports psychology for athletes. Sports success frequently
depends more on mental toughness and emotional stability than
on physical prowess. Especially in the current state of sports
where athletes now have access to all the help they need.
Regarding the mental side of sports. Stressors that athletes face
include anxiety associated to competition, failures, and
performance pressure. Athletes can handle these difficulties with
the help of sports psychology, which develops resilience and a
positive outlook in the face of difficulty. Athletes can increase
their focus, confidence, and overall game performance by
developing mental skills. Sports psychology supports a healthy
and long-term approach to sports participation by addressing
both performance-related and mental health issues in athletes. It
gives players the tools they need to reach their greatest physical
and mental potential, which enhances stability and an overall
 Better To Start Early Than Later
• For goalies. incorporating sports psychology early on is
beneficial since it builds the foundation for mental
toughness and peak performance throughout their
careers. If goalies can develop strong mental skills at a
young age. That can be essential for their success in a
position that requires such intense concentration and
quick decision-making skills. Because younger
goalie minds are more open to learning and adjusting.
Provided that a young goalie can develop a mental
toolbox that includes focus, visualization, and persistence.
While being exposed to sports psychology at a young age.
This toolkit can be very helpful in overcoming the unique
obstacles that come with being a goalie. On the contrary
if a younger goalie has the time and chance to hone and
absorb these mental skills. Throughout their
development when they receive sports psychology
training early on. The mental components of the game
will grow more important as goalies advance through the
higher levels of hockey. So, having a solid foundation in
sports psychology guarantees a more seamless transfer to
higher levels of competition. Early exposure enables
young goalies to establish a positive mindset, handle
pressure, and control performance anxiety. Which are all
crucial elements of a great goalie's mental game. If a
young goalies can develop a mental toughness that
comes naturally through integrating sports psychology
into their training regimen early on. This will
drastically increase their overall mental efficiency on the
 The Four C's
The four C's, are control, commitment, confidence, and
challenge. The format of this exercise as seen below on the right
of the slide. Is a chart that covers your own personal
emotional responses in the four different categories of the four
C's. The first of the four Cs in sports psychology is concentration,
an essential characteristic that calls for the capacity to stay
focused in the face of psychological disruptions. Deep focus
requires a lot of mental energy, yet it is ironically a simple,
dynamic activity that is easily interrupted. It is acknowledged
that confidence, the second C, is weak. Top elite athletes
understand the critical role confidence plays when things
become tough. So, it's crucial for a young goalie to build up that
mental confidence in themselves early on. Going on to the third
C, control. Both controlling and balancing your emotions is
crucial for success. As performance is often impacted by feelings
like anger and worry. Because emotional reactions have an
impact on an athletes mental processing, physiology, and
motivation. Athletes must learn to control and comprehend
them. Lastly, commitment, represented by the fourth C.
Represents the resolve to keep playing sports, whether you want
to strive for improvement, and success. Or you give it up and
throw it all away. This is impacted by elements like drive and
satisfaction. The four C's, Concentration, Confidence,
Control, and Commitment. Collectively establish the groundwork
for sports psychology and each specifically enhances an athlete's
 Stress management
• Being a goalie, the job comes with its fair share of high-pressure
moments and is especially demanding when it comes to whether
or not a goalie is able to learn how to handle that stress. As well
as a goalie's ability to maintain composure under pressure
frequently has a direct impact on how well they perform. During
a game, mental toughness is essential for sustaining
concentration and making quick decisions. Stress can be brought
on by high-stakes scenarios, including penalty shots or pivotal
power plays, which may affect a goalie's focus and response time.
During a game, goalies must have effective stress management
strategies like controlled breathing and visualization methods to
keep their minds clear and focused. Despite the psychological
side of a goalie's game, minimizing stress is essential to a hockey
goalie's physical health. Being a goalie, it requires a lot of
movement, quick direction changes, and explosive power, all of
which can be physically demanding. Persistent stress has been
linked to weariness and heightened vulnerability to injury.
Therefore, it’s important goalies implement thorough stress-
reduction techniques that apply to both the mental and physical
components of their game. Establishing a routine that
incorporates mental preparation, rest, and relaxation techniques.
Can greatly improve a goalie's general well-being and ability to
perform at a high level on a regular basis. A great example is this
picture of Devon Levi here on the slide, where he goes down into
a rest position. Focusing on his breathing and staying mentally
locked in during the TV time outs. Just the little things can make a
big difference, much like how this strategy works for Levi.
 Mental Preparation
Preparation is everything. The mental aspect before the game is the most
crucial and sometimes disregarded part of being a goalie. When the puck
drops and the final buzzer sounds, the goalie needs to be mentally alert and
attuned throughout the entire game. As It's essential that you concentrate on
mental preparation for the game in the days before it starts, not just right
before you step onto the ice. I personally prefer to calm the mind by listening
to music and focusing on my breathing. So, you can release any pre-game
mental tension you may feel beforehand. That has been building up over the
last few days. Another thing I often go over on my own time. Is the
controllables and uncontrollable things that may happen during the
game. Because goalies' minds are so complex and multitasking greatly hinders
focus, it's vital that being a goalie you have a clear and alert mind in game.
Goalies always need to make the most of their mental capabilities, when it
comes to imagery visualisation. Being a goalie requires a delicate balance
between alertness and relaxation. excessive anxiety can lead to mistakes in
positioning and reduced reaction time, while a tense mind hampers overall
awareness and focus on the present game. So, in order to improve
performance in a game, it's crucial to avoid dwelling on past plays. Re-
focusing on the immediate task at hand is a skill that requires practice, with
effective cues such as "Next Shot. Next Save" helping shift attention to the
present moment. Goalies, for instance, employ physical routines like tapping
the goal post to intentionally reset their focus and enhance their mental and
physical readiness. Which is an important skill to have incorporated into your
mental game. For Dustin Wolf here, he likes to jump in the air before a game
starts. As it's a mental cue to get locked in for the game.
 Physical Preparation
• Having a proper physical preparation to perform on game
days, before heading out onto the ice is an extremely
important part of being a goalie. A good pre-game routine
should always start with a light jog or a certain number of
back-and-forth sprints. In or outside of the rink, just to get
warm and the blood flowing. Even just doing your teams
dynamic warm-up works as another way to get warm. After
that dynamic warm-up, either with the team or by yourself.
Performing A static stretch, in which you hold multiple
stretches for a specific amount of time, preferably between
10 and more than 40 seconds is important. Stretches like
the butterfly or seated twist would be excellent examples.
Goalies should always warm up for static stretching
following dynamic stretching so they may focus on
particular muscle groups. As It's imperative that you fully
extend all the major muscle groups in your hips and legs. In
addition, I would recommend foam rolling and, if accessible,
using a massage gun to release any knotted or tight muscles
is also recommended. Lastly, as a goalie you should
incorporate another crucial component into your dynamic
and static warm-up. Such as hand-eye coordination. So,
throwing the ball off a wall, using a tracker sheet, juggling.
Whatever it may be that works for you to get physically
locked in. Considering stopping a puck is a goalie's job on
the ice
Pre-game scout
From personal experience goalies need to conduct pre-game scouting.
Because it gives them important information regarding how they enter
and set up in your own zone. Another thing to look out for is, especially
the opposing team's top players and where they personally like to
position themselves. Including where they like to shoot, whether that
be top shelf or down low, it's crucial that you figure out their
tendencies. As this allows goalies to anticipate plays and position
themselves strategically during the game before they make their move.
By knowing the opponent's shooting tendencies, scoring patterns, and
game plan. A goalie can become more proactive and make easy saves.
Just by studying the offensive formations, power plays, and breakouts of
the opposing team. Including the possibility of deflections or rebounds
from certain players. Helps goalies better position themselves for
possible scoring chances. In addition, goalies can better assess their
opponent's power play tactics, simply by conducting pre-game scouting.
This allows them to set up their positions to counter set plays, passing
sequences, and favourite shooting paths. Considering goalies perform
better and have more success when they have this knowledge. Which
aids them in making wise judgements during the game, such as when to
confront the shooter, close-down angles, or control rebounds more
aggressively. This kind of preparation allows goalies to go into their
game way more confident. However, a big thing with talking in all this
information. Is make sure that it doesn't hinder your natural-instinct to
make a save.
The Four Approaches
To A Game
•Success in playing the role of a goalie is often achieved
by having a comprehensive strategy that takes in
account the mental, technical, tactical, and physical
aspects of the game. Goalies need to stay physically fit
at their highest levels and train in strength, agility, and
flexibility to perform at their best. The mental
component is just as important since goalies must
develop perseverance, mental toughness, and focus on
handling the extreme stresses that comes with their
position. From a technical standpoint, to be successful
as a goalie it requires a major understanding of
how positioning, proper foot work, communication and
puck movement all work. The tactical and technique
side of the game, highlights the goalie's ability to read
the game and make split-second decisions.
Including comprehending the little details of the game.
Which incorporate projecting an opponents'
movements, and strategically positioning yourself to
stop that scoring opportunity from becoming a goal. As
a properly well-rounded goalie who effectively applies
these four strategies is more likely to succeed on the
ice and make a much bigger impact on the team's
overall success.
 Example
• On this slide regarding the four approaches to a game. Here's
an example of my own four approaches to my game that I did
during a session with my sport psychology mentor. The use of
this exercise can be used for one of two ways. Home and away
games. The idea of this exercise is to break down what
you're going to do the day before and on game day. So, an
example of a day before a home and away game in the physical
column would be "be well rested, get a small workout in, rest
your body as much as possible." In the mental column I would
"Stay focused, excited, locked in, can't wait to get started."
Throughout the day before game time. For the technical
column the two things listed that are important to stay on top
of are, "Be locked in, focus on the little things, stay technically
sound." And "Stay positive, focus on being present, put your
skills together." In the tactical column I may use "Breathing, not
getting tired, staying hydrated, having liquids on hand." For
both home and away game. However, in away games I would
only use the "Scout out rink, be prepared, games." Because It's
important for me and should be for every goalie to know how
they want to plan out their pre-game warmup. In comparison
to home games where that's already figured out.
 Controllable/
Uncontrollable/
Influenceable
• On the mental aspect side of being a goalie.
You must be able to navigate through both
controllable and uncontrollable parts of the game.
A goalie's attitude, focus, and level of preparation
are all great examples of controllable elements
that have a direct influence on a
goalie's performance. It's very important for
goalies to stay in control of their own mindset. So,
they may go into games with confidence and a
mentally dominate approach. On the other hand,
mental toughness is required when faced with
uncontrollable circumstances like the tactics of the
opposition, the choices made by the referee, or an
awkward puck bounce. In-spite of the
unpredictability of the game, successful goalies
learn to embrace these uncertainties and
adjust their mental strategy to maintain composure
and make the right decision. Goalies may also
positively affect their mental state by having their
own routine or even use visualization to improve
their focus and mental health for game-like
situations. which will ultimately help them
succeed at approving the mental side of their
game.
 Example
• On the right side of this slide I have a picture of a
controllable, uncontrollable, and influenceable
session exercise my sports psychology mentor did
with me. We put the controllable things in the
middle with the influenceable things surrounding
those controllable things in and lastly the
uncontrollable things that can affect them. On a
game day. For an example, having a good rest,
caution around injuries, learning from everything you
can, and practicing with a purpose are controllables.
Well fueled for hockey, creating a good work ethic,
good on ice habits, and being recovered after hockey
are all influenceable. Lastly some uncontrollable
factors are teammates performance, pressure from
big games, and unknown outcomes.
Nevertheless, being able to address these three
different factors are extremely useful to go over
when going into a game against a new team. As for
me it makes me feel far more-calm if I do this
exercise before a game to address the situations that
I may be dealt.
Threat/Challenge/Opportunity
• The sport of hockey requires a lot of mental
focus. Nothing less than that is required
when playing the goaltender position, and
there are plenty of mental obstacles thrown
at you. When evaluating your approach to a
play that is in front of you in a game-like
situation. There are three terms which
immediately spring to mind. Is it an
opportunity, a challenge, or a threat? The
key question therefore becomes whether an
athlete or in this case, a goalie can rise to
the occasion. Giving it their all when it
matters most or breaking under the weight
of pressure and expectations. Do you, as the
goalie, see the opposition or the game as a
threat or a challenge? Everything relies on
your point of view, to see the opportunity it
provides you with. Your, going to mess up a
thousand time over. But it's how you view it
and what your actions are going to be in-
order-to correct that mistake.
 Example
On the right side of this slide is my own personal threat, challenge,
and opportunity assessment chart. That my sports psychologist
mentor and I completed together. The idea of this exercise to assess
the threats and challenges you may face in a game. To see what sort
of opportunity that you can take away from those game-
like situations. For an example, I wrote down "Thinking about the
future" and "Effects stats." Because the future of a game and score
can potentially affect my stats. Depending on how many goals are
scored against me, which can affect a goalie mentally. In the
challenge column I put "Battling to the end of the
period/game/season" and "lack of consistency in games."
Considering playing consistently throughout the season is very
difficult. Battling to the end isn't nearly as difficult, however
executing at that challenge is. Lastly is how I see these threats and
challenges as an opportunity. I listed "Knowing you can succeed in
this situation." And "Seeing the game from a different perspective."
Because I know willing that I must look at these threats and
challenges from a positive perspective. If I don't, I know I have
already lost before I've even entered the rink. This exercise can be
proven to be very effective, as it's much easier to express your
problems and opportunities on paper rather than bunched up in
your head.
 Goal Setting
• Setting goals is important for a goalie as a
personal plan best sets a clear path towards improving
their skills and optimizing their game performances as
well as skill development. Which is crucial to a goalie's
success on the ice. Setting specific goals,
like improving simple skills such as positioning, foot
work, communication, and puck movement. Even the
mental toughness aspect of the game, can set
themselves up to achieve these goals throughout their
season, These goals are more commonly known as
process, performance, and outcome goals. This goal
setting strategy helps goalies prepare for high-stress
scenarios on the ice. Furthermore, having a set
objective gives goalies a feeling of direction and
purpose. Which helps them stay concentrated
during games and even practices. Because it's
important for a goalie to practice like they play. Thus,
allowing goalies to improve their individual skills and
make a major contribution to the team's overall
success. As they continue to strive towards reaching
their objectives' they have set for themselves. Allowing
goalies to be provided with a standard for them to
measure their development and success on the ice.
 Example
• On the right side of this slide is a picture of my 2023/2024
season goal setting plan that I made back in September. As
you can see, I have a lot of process goals, such as 110%
effort at all-times, taking over on the ice, and be consistent
and dependable. These are very big things that I constantly
strive to succeed at during every practice and game.
Because I completely believe if I'm to perform the "taking
over on the ice" and "be consistent and dependable"
process goals, I must first give it a 110% every time I step
out onto the ice. For performance goals two of them that
stand out the most and that I have listed. Is having a .920+
save percentage and becoming first goalie choice.
Considering I've now played the last eight straight for the
Langley Trappers and I've managed to stay at a .925 save
percentage after playing a total of fourteen games this
season. Lastly for the outcome goals there all important for
me to reach but especially reaching the Junior A/WHL offer
is by far my biggest outcome goal I want to succeed at
achieving. As setting outcome goals allows yourself set
those process and performance goals in order-to reach your
true ambitions. Making it a very important thing to do
before the start of a new season.
Sources

• https://www.psychologytoday.com/ca/blog/the-po
wer-prime/201305/threat-vs-challenge-in-sports
• https://medium.com/@BlaiseSportPsych/sport-psyc
hology-for-hockey-goalies-8f3e52ddc091
• https://goaliecoaches.com/hockey-goalie-preparati
on/
• https://jenkinstherapy.com/blog/what-is-sports-psy
chology-and-why-is-it-important-for-athletes/
• https://psicologiadeportiva.home.blog/2019/05/16
/the-4-cs-of-sport-psychology/