By Tony Carlton, Fayetteville Marksmen

A hockey player in sudden-death overtime or a soldier on a mission has seconds to react under extreme pressure. Success doesn’t depend solely on skill but also on mental resilience, clarity, and composure under stress.

I know this from personal experience. Before my work in hockey performance, strength and conditioning, and nutrition, I served as an FMF Navy Corpsman alongside Marines in combat. My responsibilities included treating injuries and ensuring that warfighters could remain physically and mentally viable. This experience has shaped my approach to training tactical athletes and hockey players. As a Doctor of Health Science candidate at Pennsylvania Western University, my research focuses on holistic resilience and reintegration strategies for tactical military athletes. Through my Mindfully Tactical Foundation (MTF) foundation, I assist veterans in transitioning successfully after service. The same strategy—mindfulness, performance psychology, and recovery—also benefits hockey players seeking a competitive edge.

Hockey is a physical sport, but it is also a mental one. Stress affects performance. Players who struggle to manage stress, maintain focus, and make clear decisions under pressure execute when it counts. Fletcher and Sarkar (2016) found that more psychologically resilient athletes perform better under stress. Hockey players need to train their minds just as they train their bodies. Those who develop the ability to regulate emotions and maintain mental clarity in high-pressure situations gain a significant competitive advantage.

Röthlin and colleagues (2016) demonstrated that athletes who practice mindfulness remain calm in high-pressure situations and improve their reaction times. This suggests that speed encompasses both physical and cognitive aspects. An unfocused player is likely to make poor decisions. Conversely, players trained to stay present and manage their emotions perform effectively under pressure.

Tactical athletes train for this level of control. I’ve witnessed the consequences of emotions taking over in critical situations. The best operators do not act on impulse. They manage their breathing, concentrate on the task, and perform under pressure. Hockey players must adopt a similar strategy. Controlled breathing, visualization, and mindfulness techniques improve composure and decision-making. At the SPHL level, every player aims to earn a call-up. Those who cultivate mental control distinguish themselves from those who do not.

Tactical athletes are known for their explosive power, agility, and endurance. High-intensity resistance training, plyometrics, and speed drills—key elements of military and athletic conditioning—help hockey players accelerate faster, transition more smoothly, and maintain endurance later in games. Conditioning focuses not just on output but also on efficiency under fatigue. Players who develop physical resilience can sustain their performance well into the third period, while others may struggle to keep up.

Training volume does not determine performance; recovery does. Sleep, nutrition, and active recovery influence how an athlete’s body responds to training. Fatigue slows players down and reduces reaction time, decision-making, and endurance throughout a season. Tactical athletes train for sustainability, and hockey players must adopt a similar mindset—optimized recovery strategies set apart players who excel from those who decline over time.

Some players will accept call-ups, while many will not. Even those who do accept may eventually undergo a transition. Brown and colleagues (2018) found that athletes lacking social support during the transition out of elite sports face significantly more challenges related to mental health and identity loss. Transitioning away from professional sports involves more than just physical changes; it also includes psychological aspects. Players who prepare for post-career opportunities, build strong peer networks, and utilize the right resources have a better chance of success in life after hockey. Teams and trainers that emphasize this development equip their players for more than just the sport.

Teams do not succeed solely based on talent. Trust, cohesion and the ability to execute under pressure define winning teams. Research shows that teams with strong internal trust and communication consistently outperform those with higher individual skills. The capacity to operate as one unit determines success.

The Fayetteville Marksmen organization has integrated this into its development model. Athletic Trainer Kyle Sherrill, recognized as the league’s top trainer for several consecutive seasons, emphasizes durability, resilience, and mental toughness. His approach to athlete recovery, injury prevention, and leadership development prepares players to meet the demands of high-level competition and ensures long-term career sustainability.

Hockey success doesn’t come from just training harder or skating faster. It stems from building resilience, making more intelligent decisions, and maintaining high performance over time. Many hockey trainers already prepare players at a high level, but incorporating tactical athlete training principles takes player development beyond the ice. The best players don’t just outwork their opponents; they outthink, outlast, and outperform them.

References

Brown, C. J., Webb, T. L., Robinson, M. A., & Cotgreave, R. (2018). Athletes’ experiences of social support during their transition out of elite sport: An interpretive phenomenological analysis. Psychology of Sport & Exercise, 36, 71–80. https://doi.org/10.1016/j.psychsport.2018.01.003

Fletcher, D., & Sarkar, M. (2016). Mental fortitude training: An evidence-based approach to developing psychological resilience for sustained success. Journal of Sport Psychology in Action, 7(3), 135–157. https://doi.org/10.1080/21520704.2016.1255496

Röthlin, P., Birrer, D., Horvath, S., & Grosse Holtforth, M. (2016). Psychological skills training and a mindfulness-based intervention to enhance functional athletic performance: Design of a randomized controlled trial using ambulatory assessment. BMC Psychology, 4(1), 39. https://doi.org/10.1186/s40359-016-0147-y

Joe Dwyer Photography provided the photos.

By Tony Carlton, Fayetteville Marksmen

Drawing from my background as an FMF Navy Corpsman and current research in the Doctor of Health Science (DHSc) program at Pennwest University, I have acquired a deep understanding of resilience and adaptability, which is essential for my work with the Fayetteville Marksmen. The SPHL’s dynamic environment, characterized by frequent call-ups and player rotations, mirrors the unpredictability of military life, highlighting the critical need for readiness, physical conditioning, and mental resilience—key attributes for hockey players navigating the demands of a rigorous season like ours. Our achievements this season are a testament to the dedication and hard work of our coaches and everyone involved with the team, all of whom have adopted the same principles of resilience, adaptability, and teamwork.

The research underscores the advantages of integrating sport-specific and military conditioning to elevate hockey players’ performance, with targeted exercises enhancing overall readiness. This method’s impact is evident in the SPHL, where athletes dedicated to comprehensive conditioning show marked performance and career progression improvements. Emphasizing team resilience, inspired by military values of unity and collaboration, can transform team dynamics, fostering a culture that thrives on challenges and shared experiences. Crucially, cognitive resilience—vital for making quick, decisive plays—benefits significantly from this blended training approach, enhancing mental and physical agility. This strategy aims to supplement and strengthen training programs, giving athletes more options to excel on and off the ice. Incorporating evidence-based techniques like visualization, mindfulness, and psychological conditioning, focusing on effective goal-setting, is essential for enhancing game-day preparedness and fostering continuous improvement.

Visualization, or mental imagery, involves athletes picturing themselves executing perfect plays, engaging all senses for a realistic experience. Trainers can guide athletes through these exercises during training or cooldowns and encourage independent practice for pre-game and recovery. This technique enhances cognitive performance and primes muscles, strengthening the mind-body connection. Goalies might visualize making key saves, while skaters picture scoring or defensive success. Another example includes a 5-minute session for players to review their game performance, focusing on successes and areas for improvement.

Mindfulness in hockey training helps athletes stay present, manage stress, and maintain focus during play. It includes resilience and stress management to recover from setbacks, keeping players mentally sharp. Trainers can incorporate mindfulness exercises, like deep breathing and body scans, at the start or end of training sessions to boost focus and reduce stress. These practices extend to daily routines, such as mindful eating, to enhance present-moment awareness. Feedback sessions and resilience workshops support psychological conditioning for resilience. A practical approach involves beginning training with deep breathing exercises for focus and concluding with sessions for mental recovery and reflection.

Game simulations and strategic exercises translate physical and mental training onto the ice. These methods involve creating practice scenarios that mimic game situations, allowing players to apply strategic thinking and decision-making skills in a controlled environment. Trainers can collaborate with head coaches to ensure that physical training aligns with tactical game plans, making these simulations as realistic as possible. Strategic exercises also allow players to experiment with different strategies in a low-risk setting, fostering creativity and adaptability.

Recovery and injury prevention are crucial, particularly late in the season when injury risks from fatigue and stress peak. Inspired by military protocols prioritizing recovery and injury prevention through exercises and nutrition, trainers can adopt customized strategies like active recovery and mobility exercises and coordinate nutritional plans to support muscle repair and reduce injury risks. Highlighting recovery days and nutrition’s role is essential for sustaining athletes’ health and performance. Incorporating yoga or Pilates, tailored for hockey players’ needs, enhances flexibility and core strength, targeting areas prone to injury. Additionally, injury prevention workshops offer insights into common hockey injuries, emphasizing preventive measures such as proper equipment use, warm-ups, and cool-downs.

Outdoor training can be crucial in enhancing team dynamics and overall physical conditioning. We can improve physical fitness and foster team spirit and camaraderie by engaging in challenging outdoor activities like obstacle courses, team hikes, and circuit training. These sessions, set in diverse natural landscapes, offer a refreshing change from routine training, uplifting morale and strengthening team unity. Due to a demanding schedule, the Marksmen’s customary golf tournaments were scaled back this season.

Every league and team faces its own set of unique challenges and opportunities. Resilience, adaptability, and teamwork are universally important, but adapting these concepts to fit our teams’ specific needs and dynamics is crucial. By taking a flexible approach, we can blend military-inspired training with sports science to bolster our athletes’ mental and physical strength. Focusing on a well-rounded development strategy that emphasizes mental resilience, strategic thinking, and thorough physical conditioning can make a significant difference in our team’s performance, readying our athletes for the season’s demands and whatever lies ahead.

—————————————————————————————

All photos courtesy of Tony Carlton.

References

Chapman, M. T., Temby, P., Crane, M., Ntoumanis, N., Quested, E., Thøgersen‐Ntoumani, C., Parker, S. K., Ducker, K. J., Peeling, P., & Gucciardi, D. F. (2022). Team resilience emergence: Perspectives and experiences of military personnel selected for elite military training. European Journal of Social Psychology, 51(6), 951-968. https://doi.org/10.1002/ejsp.2795

Filion, S., Munroe-Chandler, K., & Loughead, T. (2019). Psychological Skills Used by Sport Psychology Consultants to Improve Their Consulting. Journal of Applied Sport Psychology, 33(2), 173-191. https://doi.org/10.1080/10413200.2019.1647475

Flood, A., & Keegan, R. J. (2022). Cognitive Resilience to Psychological Stress in Military Personnel. Front Psychol, 13, 809003. https://doi.org/10.3389/fpsyg.2022.809003

Havenetidis, K., Bissas, A., Monastiriotis, N., Nicholson, G., Walker, J., Bampouras, T. M., & Dinsdale, A. J. (2022). Combining sport and conventional military training provides superior improvements in physical test performance. International Journal of Sports Science & Coaching, 18(5), 1567-1576. https://doi.org/10.1177/17479541221116959

Otkydach, V., Korchagin, M., Potsiluiko, P., Fishchuk, I., Indyka, S., & Bielikova, N. (2023). The influence of complex military and sports training on the psycho-physiological abilities of university cadets. Sport i Turystyka. Środkowoeuropejskie Czasopismo Naukowe, 6(1), 87-98. https://doi.org/10.16926/sit.2023.01.05

Soundara Pandian, P. R., Balaji Kumar, V., Kannan, M., Gurusamy, G., & Lakshmi, B. (2023). Impact of mental toughness on athlete’s performance and interventions to improve. J Basic Clin Physiol Pharmacol, 34(4), 409-418. https://doi.org/10.1515/jbcpp-2022-0129

Wu, C. H., Nien, J. T., Lin, C. Y., Nien, Y. H., Kuan, G., Wu, T. Y., Ren, F. F., & Chang, Y. K. (2021). Relationship between Mindfulness, Psychological Skills, and Mental Toughness in College Athletes. Int J Environ Res Public Health, 18(13). https://doi.org/10.3390/ijerph18136802