How to Mentally Prepare for Tryouts
As a new sports season begins and tryouts approach, I’ve been hearing from parents, coaches, teams, and athletes who are looking for support on how to mentally prepare. With hockey tryouts, WHL or professional camps, and all the pressure that comes with them just around the corner—and as both a hockey mom and a coach myself—I understand how important the mental game is.
I want to share some insights and strategies that I have used as an elite athlete, coach, and mental health professional who works with athletes that can help athletes not only perform at their best during tryouts, but also enjoy the process and grow through the experience.
Overview: Goals of Counselling for Athletes
When athletes come into counselling, a common goal is to develop strategies for navigating the pressures of sports and performance. This often includes learning how to adapt to new coaches and different coaching styles, while staying confident and focused in high-pressure situations. By working on these skills, athletes gain tools that not only help them during tryouts and camps, but also build resilience they can carry throughout their athletic journey—and into life beyond the rink, field, or whatever arena of sport into their arena of life, classroom, and relationships.
How to Mentally Prepare for Tryouts
For many athletes, the weeks leading up to hockey tryouts or WHL camps can feel like the most stressful part of the season. It’s not just about how fast you skate or how hard you shoot—it’s also about managing the mental game.
As a former elite athlete and professional coach, and counsellor who works with athletes, I often hear about the pressure, nerves, and emotions that come with these moments. Tryouts and camps bring so many unknowns:
Will I make the team?
How will I compare to the other players?
What if I don’t perform at my best?
These questions, naturally, can stir up stress, anxiety, and self-doubt.
Why the Mental Game Matters
Sport isn’t just physical—it’s deeply mental and emotional. When stress levels rise, the body can tense up, focus can narrow, and confidence can take a hit. That’s why mental health strategies are just as important as practice and conditioning.
Learning how to manage emotions, regulate nerves, and build resilience can help athletes:
- Stay present instead of overthinking mistakes
- Channel adrenaline into energy rather than anxiety
- Maintain perspective when facing setbacks or tough evaluations
- Play with freedom instead of fear
Common Stressors Athletes Face
Over the past year, many athletes I’ve supported have named tryouts, showcases, and different professional camps as their biggest sources of stress. The stakes feel high, and it’s easy to tie self-worth to performance. On top of that, athletes are often navigating new coaches, new systems, and new team dynamics—all of which can add to the pressure.
It’s not just about proving skills on the ice; it’s also about adapting to different coaching styles and handling the expectations that come with competitive environments. These transitions can bring stress, but also opportunities for growth.
Goals of Counselling for Athletes
When athletes come into counselling, they often share goals such as:
- Developing strategies to deal with new coaches and different leadership styles
- Finding healthy ways to handle the pressures of performance and competition
- Building confidence and mental toughness in high-stakes moments
- Creating a toolbox of coping strategies that can be used both on and off the ice
These goals aren’t just about surviving tryouts—they’re about thriving in the face of pressure and carrying those skills into future challenges.
Strategies to Build Mental Strength
Some of the strategies I work on with athletes include:
- Breathing techniques to calm the nervous system before stepping on the ice
- Mental rehearsal and visualization to boost confidence and prepare for key moments
- Journaling and reflection to process emotions and track growth
- Reframing thoughts to focus on effort and controllables rather than outcomes
- Grounding routines that help athletes stay steady when stress spikes
Final Thoughts
Tryouts and camps will always bring challenges—but they can also be opportunities for growth. By addressing the mental side of performance, athletes learn not only how to compete, but also how to handle pressure, navigate new coaching environments, and build resilience.
If you or your athlete are feeling the weight of upcoming tryouts, you’re not alone—and support is available. Building mental strength is just as important as building physical strength, and it’s an investment that pays off on and off the ice.
Next Steps
As a former elite athlete, coach, sport-mom, and counsellor for athletes, I’m passionate about helping athletes, teams, coaches, and families strengthen their mental game. If you’d like support for your athlete, family, or team, I’d love to connect—please reach out below!
Action Steps:
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