Pre-Practice Routines:

Rolling into practice cold, unfocused, and half-awake?

That’s not how elite players do it.

If you want every practice rep to actually move the needle, it starts before the first whistle.

A short, personalized pre-practice routine primes your body and mind, sharpens your skills, and prepares you to compete from the first drill—not halfway through practice.

Why Pre-Practice Routines Matter

Great players don’t wait to “feel ready.” They create readiness with repeatable routines that:

• Activate the nervous system

• Sharpen motor control

• Establish mental focus

• Reinforce confidence and intention

Over time, that 5–10 minute habit becomes a competitive edge—and one that stacks up faster than you think.

The Science of Preparation

Neuromuscular readiness improves significantly when athletes perform targeted dynamic warm-ups and mental priming routines before high-skill tasks.¹

A consistent pre-practice routine enhances:

• Reaction time

• Mobility and movement quality

• Focus and mindset

• Skill retention and execution²

This isn’t just about “getting loose.” It’s about getting dialed in.

What to Include in Your Pre-Practice Routine

1. Mobility + Movement ( at least 2–3 minutes)

• Dynamic stretches: hip circles, leg swings, deep squats

• Foam rolling key areas: hips, quads, glutes

• Low-intensity movement: high knees, skips, pogos

2. Skill Activation (minimum 2–3 minutes)

• Stickhandling with varied surfaces or tools

• Quick-release shooting (off-ice or mini nets)

• Vision or reaction drills (e.g., eye jumps, ball drops)

3. Mental Focus (2–3 minutes)

• Breathwork (box breathing or nasal resets)

• Visualization: 2–3 successful game-like scenarios

• Mantras or self-talk cues: “Be sharp,” “Win the rep,” “Quick feet, clear mind”

4. Position-Specific Additions

Goalies: In zone movement, tracking pucks in, looking through traffic etc

Skaters: Making tape to tape passes, puck retrieval patterns, breakouts

What This Looks Like in Practice

Simple Example Routine – 8 Minutes Total

1. 2 minutes dynamic mobility

2. 2 minutes light stickhandling/juggling

3. 2 minutes deep breathwork + visualization

4. 2 minutes of position-specific patterns (crease movement or edge work)

Simple. Repeatable. Powerful.

Want to have me and my coaching expertise in your back pocket?

Download the EGM Labs App today

Dr. Jamie

Ghost Rehab and Performance | Elite Goalie Method

References

1. Bishop D. Warm up II: Performance changes following active warm up and how to structure the warm up. Sports Med. 2003;33(7):483–498.

2. Weinberg RS, Gould D. Foundations of Sport and Exercise Psychology. 7th ed. Human Kinetics; 2019.

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