Most physicians firmly believe that baseline testing is the real key to the sports concussion issue. And, the recent updates on regulations for players’ return to play qualifications are a start in the right direction. If people want to know exactly how much damage a single concussion (or even multiple concussions) may have on an individual person, then you must first know the starting point. Biologically everyone’s brain is different. After a concussion is sustained, one person may see the damage repaired where another does not.

On all player levels, the number of concussions that occur in hockey is steadily on the rise. The largest and most detailed analysis of concussions in the National Hockey League was published May 2011, in the Canadian Medical Association Journal, and evaluated seven regular seasons from 1997 to 2004. It was based on physician reports from every team in the league and found a total of 559 concussions during regular season games, working out to a concussion rate of 5.8 for every 100 players, or an estimated 1.8 concussions per 1,000 player hours. During the 1990s, head injuries or concussions in ice hockey increased by an incredible 269 percent. According to the NCAA, the top two sports responsible for the largest number of concussions are women’s and men’s ice hockey. They are followed by rugby, football and soccer.

These increases are what have leaders of all professional sports, and in particular hockey, concerned with the growing concussion issues. CereScan has pushed for baseline testing for years in all levels of athletic competition, because the amount of knowledge that can be obtained in doing so can make all difference for an individual player. The scans are used to assess whether they decide to return to play if symptoms have subsided, sit out for an extended period of time or even potentially discontinue playing the sport altogether. These are decisions that face every parent and player anytime they sustain a concussion. This is where baseline testing becomes so advantageous. Instead of making decisions based on passion for the sport and whether one feels as though they still feel symptoms, they are provided clear information as to whether the damage sustained from a concussion is permanent or not.

The brain imaging scans performed at CereScan have the capacity to show perfusion (blood flow) levels in up to 140 regions of the brain. This allows doctors to focus on damaged areas so they can discover even the smallest representation of an injury. Brain function can change over time, and having a baseline test of a particular person will allow changes in that function to be identified by a physician. Whether those changes come over time through the aging process, or if there is an actual traumatic event, everyone knows more about the injury if there is a baseline scan.

Editor’s Note: Thank you to Kathy Smith, an athlete, chef and mother of four children, for this story.

1. Great knee bend.
2. Grip the stick with one hand on top of the shaft and the other hand really low on the shaft for leverage.
3. Watch the referee’s hand and try to bat the puck out of the air as he’s dropping it.
4. If you’re having trouble winning faceoffs in a particular game, at least neutralize your opponent by tying his stick up and having your winger come get the puck.
5. Believe you can win every faceoff and take tremendous pride in it.
6. All forwards should be aware of how to take faceoffs in case the center gets bumped out.
7. Develop hand and wrist strength and quickness. Purchase a wrist gripper and use it in the car. Also practicing dribbling a golf ball and work on hand-eye coordination drills.
8. Communicate with your linemates to make sure you’re all on the same page.
9. Read and react to the situation of the game. Are you down a goal? Up a goal? Short-handed, Power play? Last minute of game?
10. Practice taking faceoffs on the pond, at the end of practice or in your garage.
11. Prepare! Many coaches implement trick plays in all three zones. These are fun—and sometimes a lot of work! Coaches should practice faceoff alignment on a routine basis so that, at crunch time, all players know what to do whether the team is down a goal, up a goal or has pulled the goalie. Preparation is very important and can be the difference between winning and losing.
12. Make sure you and your linemates are ready for the hurry-up puck drop referees are instituting now.

Editor’s Note: Thank you to Jeff Serowik of Pro Ambitons Hockey for this story.

“While the origin of the object known as a puck is well documented, the origin of the word ‘puck’ is unknown. Some scholars believe that since the earliest players of organized hockey were university students, the flat disk was named after Puck, the mischievous Shakespearean character in A Midsummer Night’s Dream who appears and disappears seemingly at will,” says James Duplacey in The Official Rules of Hockey: An Anecdotal Look at the Rules of Hockey and How They Came to Be.

The crowdsourced Wikipedia agrees that the origin of the word “puck” is obscure, but posits a less-romanticized source: “The Oxford English Dictionary suggests the name is related to the verb ‘to puck’ (a cognate of ‘poke’) used in the game of hurling for striking or pushing the ball, from the Scottish Gaelic puc or the Irish poc, meaning to poke, punch or deliver a blow.”

Editor’s Note: Thank you to reader Michael Anton for finding this definition in his weekly hockey reading.

At the same time, coaches should also be asking for feedback from the players (or their parents) as to specific coaching skills and methods. This will help you improve your approach to the game and could offer some valuable advice, ideas and teaching methods for next season. Receiving honest feedback from parents or players—both positive and negative—is a very important development tool for coaching improvement and growth. Try the following questions or develop your own based on the age and skill level of your players.

Scoring system: 1 = low, 5 = average, 10 = excellent

1. Coach’s knowledge of hockey skills, systems and strategy____
2. Ability to teach basic hockey skills and correct errors____
3. Discipline and control of players during games and practices____
4. Attitude toward players____
5. Conduct during games____
6. Communication skills____
7. Ran organized and up tempo practices____
8. Explained game plan for opposing team____
9. Fairness and equal ice time to all players____
10. Motivational skills____
11. Individual skill development of players over course of the season____
12. Team skill development over the course of the season____
13. Team improvement over the course of the season____
14. Team building skills____
15. Rate your child’s improvement over the course of the season____
16. Rate your child’s fun/enjoyment level over the course of the season____
17. Program was: Too competitive • Well balanced • Not competitive enough
18. Suggestions for next season:

The Hockey Made Easy Instruction Manual contains additional tools for skill development, evaluating players skills and coaching methods. Today’s a great time to start learning and improving your hockey skills for next season.

Editor’s Note: Thank you to Hockey Made Easy for these evaluation tips.

Fast-forward to Keelan’s first swim meet at age 6. She raced in a slower heat for the 25-yard freestyle event, but the event filled me with the same anticipatory dread and excitement of 20 years ago when I was on the block racing. I think I may have supplemented those feelings with living vicariously. Dangerous.

She raced and immediately came proudly up to the stands to meet her dad, brother and me. Being the mother and coach wannabe, I congratulated her and said, “Gosh sweetie, great job, but if you would just bring your elbow up a little higher on your breathing side. you’ll cut some seconds off of your time.” She looked at me like I was an idiot and said, “Mom, my coach said I did great and I had a perfect stroke.” OK…

Fortunately, that little statement sunk in quickly. I went home and realized I haven’t been in the sport for 20 years and things change. I need to back off.

For the following five years, I sat in the stands cheering and encouraging her. She eventually became an exceptional backstroker and a skilled butterfly swimmer. She was tiny, so accomplishing butterfly was amazing. It required strength, form and technique. She got that from her coaches.

We moved to Phoenix when she was 10, which is one of the nation’s swimming and diving centers. She joined an über-competitive team and swam for a few months. The Cactus Aquatic Center was incredible with an Olympic-size, 50-meter pool that could be set up in both long and short courses. And, the pool has three 1-meter and two 3-meter diving boards.

She backstroked her way through practice, and one day she came home and announced she would no longer be a swimmer, but she was going to be a springboard diver. Parenting versus coaching again.

I wanted to say, “You can’t stop swimming. You’re getting really good.” But, I didn’t. I told her to go ahead and join the diving team. My heart sunk.

She had never done anything but swim. Diving is known for the plethora of former gymnastics in the sport, maybe because nailing the landing is less painful in water.

Keelan’s first diving meet entailed a forward and back jump straight, and heck, maybe even a modified cannonball, for all I remember. All I knew was this girl had taken a serious lazy turn in athletics, thinking, “Wow, we are in for a really long journey.” I knew nothing of this sport.

It was a blessing that our family was knew nothing of the sport. We caught on as quickly as possible, berating judges’ scores and learning the language, but I had no clue how to coach. I just knew how to encourage. It paid off.

In the Arizona and Colorado state high school meets, she placed in the top five and she shattered a record at DU.

Even if you played the sport, excelled in it, and even coached, don’t fall prey to the inclination to teach your child techniques. Both your child and coach will be appreciative.

Our roles as parents are manifold, but one of them is not to coach. Be a cheerleader, yes. Be a shoulder to lean on, of course. Leave the instruction and improvement work to their immediate coach. Don’t put yourself in the penalty box.

Editor’s Note: Thank you to Kathy Smith, an athlete, chef and mother of four children, for this story.

For this Italian feast, I’m pulling together recipes that are delicious served room temperature or hot, and all of the dishes are perfectly suited for buffet presentation. Whenever you make a dried pasta dish, remember the rule: if the pasta is thin, the sauce should be delicate, and conversely, if the pasta is thick, the sauce should be heavy.

Even though bread pudding isn’t Italian, it is a perfect dessert because it is easy to make and serves so many. Cake pops also work well and you can customize them with your team colors.

Party Serving Tips:

• Always use heavy duty cutlery and paper or plastic plates
• Have a refreshment area separate from the food to avoid spillage
• If you’re going to have party favors, purchase something usable like hockey stick pencils or NHL pennants or pucks
• Use place cards to label dishes on the serving table

Bruschetta Bar with Three Toppings
Serves 20

2 baguettes, sliced diagonally
Extra virgin olive oil

Classic Tomato Basil
3 to 5 cloves garlic, crushed
Salt and pepper
6 large tomatoes, finely chopped
2 cloves garlic, crushed
1/2 cup extra virgin olive oil
1 package basil, finely chopped

Kalamata Olives and Arugula
1 cup extra virgin olive oil
4 tomatoes, finely chopped
1 cup Arugula, coarsely chopped
25 kalamata olives, pitted and chopped
Salt and pepper

Basil Pesto
2 cups fresh basil leaves
1/4 cup pine nuts
1/2 cup olive oil
6 cloves garlic, crushed
1 teaspoon salt
6 ounces Parmesan cheese
3 ounces Romano cheese

Place all ingredients, but the cheeses in the bowl of a food processor. Purée until a smooth paste develops. You may need more olive oil to keep the consistency smooth but not thick. Add the cheeses and pulse five or six times to mix.

Mascarpone and Olive Tapenade
3 ounces Mascarpone cheese
1 lemon, juiced
2 cloves garlic, crushed
12 ounces Mascarpone cheese

For the olive tapenade:
2 cups kalamata olives, pitted
3 cloves garlic, crushed
1/3 cup capers, rinsed
1/2 cup extra virgin olive oil
2 lemons, juiced
6 mint leaves
1 tsp. ground black pepper

Preheat oven to 450º. Brush the baguette slices with extra virgin olive oil, sprinkle with salt and pepper, and place on a baking sheet. Bake until golden, about five minutes. Ovens vary in temperature, so check often for doneness. The bread is done when the top is golden and the center of the slice is still soft.

Prepare the topping by mixing together the rest of the ingredients in a bowl. Place in a serving dish for guests to spoon a small amount of the tomato mixture on to the baguette slice.

For the kalamata and arugula topping, mix all ingredients together and place in a serving bowl.

For the mascarpone, mix the lemon juice, garlic and mascarpone together and spoon into a serving dish. Place all of the olive tapenade ingredients in the bowl of a food processor and pulse 15 to 20 times until the mixture is blended well but still coarse.

Panzanella Mediterranean Bread Salad

This is a great buffet salad, because even after it is dressed, it never gets watery as there is no lettuce. Garnish the salad with any seasonal crisp vegetables.

1 loaf Italian bread, cut into cubes
extra virgin olive oil
1 cup pine nuts, toasted
6 large tomatoes, seeded and chopped
2 cucumber, seeded and chopped
1/2 red onion, finely chopped (optional)
1 each red and yellow bell pepper, coarsely chopped
2 cups mozzarella cheese, cubed
1 package basil, chiffonade
2 cup Kalamata olives, pitted and coarsely chopped
1 cup capers, rinsed

For the dressing:

3 tablespoons Dijon mustard
1 teaspoon salt
2/3 cup red wine vinegar
2 cloves garlic, crushed
2 cups extra virgin olive oil, or citrus olive oil

Toast the bread cubes with enough olive oil that all of the cubes are covered. Place on a baking sheet and bake until golden, about eight minutes. Remove and place in a large serving bowl.

Prepare the vinaigrette by mixing together the Dijon, salt, wine vinegar and garlic. Gradually whisk in the olive oil to form a cohesive emulsion.

In the serving bowl, add the chopped vegetables, cheese, basil and bread cubes and toss well. Drizzle on the salad dressing and mix until the bread cubes are well coated.

Garnish the salad with capers or any additional seasonal vegetables like zucchini, beans or eggplant.

Italian Sausage Pasta

3 tablespoons extra virgin olive oil
1 red onion, finely chopped
1 pound Italian Sausage, ground
3 cloves garlic, crushed
1/2 teaspoon red pepper flakes
1 large (28 ounce) can diced tomatoes
salt and pepper
1 pound rotini pasta
1/2 cup Pecorino Romano, freshly grated

In a large skillet, heat the oil to smoking stage and add the onion and cook until translucent.

Add in the sausage and cook thoroughly. Toward the end of the sausage cooking add in the garlic, pepper flakes and tomatoes.  Cook for 10 minutes or until thickened.

Meanwhile, cook the pasta according to package directions. Drain and add to the sauce. Add about a cup of the pasta cooking liquid to the sauce and cook an additional minute.

Garnish with the grated cheese.

Angel Hair Pasta with Tomato Sauce

1 medium red onion, finely chopped
1/2 cup extra virgin olive oil
1 28-ounce can diced tomatoes
Salt and pepper
15 basil leaves, finely chopped
8 ounces Parmesan or Romano Cheese, freshly grated
1 pound dried vermicelli pasta
Salt

In a large skillet, sauté the onion in the olive oil over medium heat until the onion is translucent, about five minutes. Add the tomatoes to the skillet and cook for an additional 15 minutes. Season with salt and pepper.

Cook the pasta in salted water according to package directions. Take a cup of the pasta liquid and add to the sauce, Drain the pasta and toss into the sauce. Add in the basil and cheese and serve.

Multi-layered Mocha Parfait

Robin Becky, who is a former Arapahoe Ice Warrior hockey mom and fabulous dessert cook, swears by this dessert for hockey parties. It is a make ahead, fast preparation and feeds a crowd.

For the crust:

1 cup flour
1 cup butter
1 cup pecans, crushed
2 Tablespoons sugar

For the cream cheese filling:

1 8-ounce package of cream cheese, softened
1 cup confectioner’s sugar
1/2 12-ounce container of cool whip

For the pudding layer:

1 3.9-ounce package of instant chocolate pudding
1 3.9-ounce package instant vanilla pudding
3 cups whole milk
1 large Hershey Chocolate bar or other favorite chocolate for garnish

Preheat oven to 350°.

Combine the ingredients together using a stand or hand mixer and press into a 9 x 13 ungreased baking dish. Bake for 15 to 20 minutes. Cool.

Combine the ingredients for the cream cheese filling and blend until smooth. When the crust is cool, spread the cream cheese filling on top.

Combine the two pudding powders in a bowl and stir in the milk. Blend until smooth and let rest for five minutes. Pour the pudding mixture over the cream cheese.

Top with the remaining half container of cool whip and grate the chocolate over the top.

Chill dessert for six hours.

Editor’s Note: Thank you to Kathy Smith for this story and recipes. Kathy is a chef and freelance writer who specializes in writing about food and fitness.

To accomplish those goals, Gulbrandsen has the youth player focus on lower and upper body strength, core stability and improved cardio. Gulbrandsen explains, “While the lower body strength is mandatory for hockey, you have to focus on a strong core and not forget about upper body workouts as well. And, if you balance your off season workouts with interval training, the result is you become a more explosive player.” Gulbrandsen says, “Youth hockey in this country is exploding. It’s a great sport for the players and families, but the key to staying injury free, is to stay fit off season.” And especially for youth, Gulbrandsen has these requirements for the players:

• Eat for performance (his mantra)
• Maintain a balanced diet of 55 percent carbohydrates, 25 percent protein and 20 percent fat
• Warm up for five minutes before starting any exercise
• Stay hydrated all day by drinking water or low sugar electrolyte drinks
• Track performance using a heart rate monitor and know the heart rate zones
• Cool down after each workout for five minutes

He suggests an hour in the gym for weight training two to three times a week and interval cardio workouts two times a week. He also is adamant that the youth player does no have to incorporate heavy weights into the training. “Bench press heavy weights is not the No. 1 exercise for hockey, in fact using heavy weights isn’t recommended for youth training. In Viking Power Fitness, I train hockey players using dynamic body weight exercises,” he explains.

Dynamic body weight exercises use your own body weight for performance of key exercises. Gulbrandsen says youth hockey players will benefit tremendously by performing key exercises off-season such as:

• Two to three strength workouts a week
• Walking lunges
• Squats to failure without weights or using low free weights
• Lateral lunges with a resistance band around ankles to improve hip strength and stability. Keep the band taut the whole time
• Push-ups
• Pull-ups
• Planks for core strength
• Box jumps
• Medicine ball slams to the floor, which is raising a medicine ball to about eye level and slamming it to the floor in front of you, or on each side of your feet

Because the shifts in hockey are short and furiously fast, Gulbrandsen says interval cardio training is a must. “To reach shift performance, it is a good idea to train using a heart rate monitor and knowing your maximum heart rate. When a player trains, I like them to keep their interval bursts between 75 and 85 percent of their maximum heart rate.”

Interval Training consists of a variety cardio bursts followed by a timed reduction is effort. “If the player is training in a gym, I recommend interval training on the Stair mill, treadmill or spinning bike. Outside, the effort can be accomplished running on a track, running hills or cycling.” The off-season training he recommends for the best results is:

• Do two interval workouts a week
• Five-minute warmup reaching your target heart rate zone
• 30 minutes alternating between two minutes on and one minute slowing down at 75 to 85 percent of your maximum heart rate during the two minutes on
• Five-minute cool down

Gulbrandsen summarizes, “I leave the skating drills to the coaches—my goal is to help hockey players achieve or retain their explosive ability, flexibility, full body and core strength and improve their cardio endurance for shift performance.”

Editor’s Note: Thank you to Kathy Smith for this story. Oyvind Gulbrandsen grew up in Norway, where he played hockey and semi-professional soccer. He was a member of the Norwegian Military and it was during his two-year stint that he developed a passion for coaching strength and conditioning. When he left Norway in 1995, he started his fitness career in California, but it was in Denver a few years later that he catapulted to success. He is currently the Owner and Elite Performance Coach at Viking Power Fitness.

To keep the party simple, follow these guidelines:

• Themed parties are the easiest to coordinate with parents, because most people have favorite recipes or know where to pick up something that works within the theme.
• Prepare a dish that holds well at room temperature conditions.
• Depending on the size of the party and number of adult-to-children ratio, plan for a main course, side dish and salad.
• Always try to have appetizers and desserts in bite-size portions.
• It’s a good idea to have others bring their dishes ready to serve in a container with utensils.
• When you take a dish to a party, label the utensil and serving dish.

Mexican-Theme Party

Check out this menu, which serves 20: Soft Tacos with Chile Cheese Chicken, Blender Guacamole, Salsa Verde, Watermelon Salad, and Roasted Potatoes with Boursin Cheese and Jalapeños.

Soft Tacos with Chile Cheese Chicken

• 2 dozen corn tortillas or store-bought crispy taco shells
• 20 boneless, skinless chicken breasts
• Salt, pepper and chile powder
• 2 large (15 oz) cans diced hatch green chiles (or fresh in summer)
• 1 pound grated mixed Mexican cheeses
• 5 limes, halved
• Extra virgin olive oil

Preheat oven to 350°. Split each chicken breast horizontally without going all the way through the breast, hence creating a pocket. Season the top and inside of each breast with salt, pepper and chile powder. Place the breast on the baking sheet and stuff the inside pocket with green chiles. Top the chicken breasts with cheese and squeeze a half lime over the cheese.

Bake for 15 to 18 minutes. Remove. Let rest for five minutes. Meanwhile, wrap the tortillas in a damp cloth and microwave for one minute. Thinly slice the chicken breasts and serve with the warmed tortillas.

Keep the tortillas soft during the party by wrapping in a cloth. These tacos are delicious served with guacamole, salsa and fajita vegetables.

Blender Guacamole

• 6 avocados, peeled and pitted
• 10 tomatillo, peeled
• 4 jalapeños, stems removed
• 1/2 white onion
• 4 cloves garlic
• 1 bunch cilantro
• 4 limes, juiced
• 1 teaspoon salt

Place the avocados, tomatillos, jalapeños, onion and garlic in the jar of a blender and puree until smooth. Add the cilantro, lime juice and salt, and pulse until smooth. Pour into a serving dish and serve with tortilla chips.

To store, place in a container and squeeze lime juice over the top of the guacamole and insert two avocado pits in the center. This will keep for two to three days. Yield: 4 cups.

Salsa Verde

• 22 tomatillos, skins removed
• 2 jalapeños, stems removed
• 1/2 white onion
• 3 cloves garlic, crushed
• 1/2 bunch cilantro
• 2 limes, juiced
• Salt

Place the tomatillos and jalapeños in a saucepan and cover with water. Bring to a boil and reduce the heat to medium. When the tomatillo skins burst, remove the saucepan from the heat and strain the tomatillos and jalapenos out with a slotted spoon. Reserve some of the liquid. Let cool to make sure the salsa attains a vibrant green color.

In a blender place the rest of the ingredients with the tomatillos and purée until smooth. Yield: 3 cups.

Watermelon Salad

• 2 baby seedless watermelon, rind removed
• 6 ounces pine nuts
• 8 ounces crumbled blue cheese or goat cheese
• 3 limes, juiced
• 2 tablespoons honey
• Pinch of salt
• Mint leaves, finely chopped (optional)

Cut the watermelon into 1-inch pieces and place in a large mixing bowl. Heat a small skillet over medium heat and add in the pine nuts. Toast until the nuts turn a golden brown color. Watch carefully so the nuts don’t burn. Remove from the heat and let cool. Mix together the lime juice, honey and salt.

Just before serving, toss the watermelon with the pine nuts and cheese and toss gently. Pour on the lime dressing and mint. Toss gently so as not to break up the watermelon cubes. Serve immediately.

Roasted Potatoes with Boursin Cheese and Jalapeños

• Extra virgin olive oil
• 2 pounds fingerling potatoes, cut into small wedges
• 5 jalapeños, seeded and chopped
• 2 packages Boursin cheese, crumbled
• Salt and pepper

Cover the bottom of a large skillet with extra virgin olive oil and add the potatoes and jalapeños. Over medium high heat, roast for 10 minutes turning when browned. Continue cooking until the potatoes are fork tender. Just before serving, add the crumbled Boursin cheese and gently toss. Cook over low heat for five minutes.You can add jalapeños or crisp bacon for flavor.

Editor’s Note: Thank you to Kathy Smith for this story and recipes. Kathy is a chef and freelance writer who specializes in writing about food and fitness.

“Any guy who can maintain a positive attitude without much playing time earns my respect.”
—Magic Johnson, basketball player

The biggest weakness in my game was my hands. Over-handling the puck was my nemesis. (In fact, a friend once asked why I was wearing wrist guards at warm-ups. I told him my wrists were torn up from getting chopped. He said, “You carry the puck long enough to get chopped, buddy?”) Trying to beat guys one-on-one while stickhandling around them was not my game—but at times I thought it was. And I found that when I over-stickhandled…I was benched. But I also learned that I fared much better if I made one quick move and passed it out of my defensive end. I had a hard accurate pass and that was my strength. So, I began to take pride in my tape-to-tape passes. For me, that feeling was like scoring a goal. I always say, put the puck in the forwards hands and let them work their magic. Figuring out that passing and shooting was my strength and highlighting it was a tactic that seemed to be working. More playing time for Serowik.

After practice, I worked on my weakness: stickhandling. I did it all—figure eights, golf balls, tennis balls, cones, forehand, backhand, saucer passes against the boards. Anything to soften up my rough set of paws. Over and over and over and over and over. During my pro years, every summer day I practiced my stickhandling in school parking lots where I had enough room and could focus with nobody around. I did whatever it took to work on my weakness.

“You’re never a loser until you quit trying.”
—Mike Ditka, football player and coach

The top player on every team has weaknesses, too. Disguising them—learning to not call attention to them—is key. No hockey player is expertly skilled at all aspects of the game. Working on skills is important, but hiding what we are not as skilled at is also a strategic move. If you are a grinder, don’t over-handle the puck, grind it out. If you have gifted hands and can dangle, go for it but do it responsibly. If you are too slow, question what kind of shape you are in as that is something you can control and change.

Remember, “It could be you and it should be you,” right? It is going to be someone, so why not you. A dream becomes a reality when you make a plan. Plan your work and work your plan.

Editor’s Note: Thank you to Jeff Serowik, a former NHL player and founder/president of Pro Ambitions Hockey, for this story.

1. Finish my checks—stay low and stay safe.
2. Block a shot in every game.
3. Work on positioning my shot 12 inches above the ice; it will go right over the goalie’s pad.
4. Skate hard the entire game—not just when I have the puck. This will change my game.
5. Recite in my head, “Move a Mountain,” to build mental toughness.
6. Don’t let anyone break my spirit and hang tough when I’m not playing as much as I want to; I’ll get my chance.
7. Make safe plays to gain more playing time; know that my coach wants reliability first and foremost.
8. Improve my practice habits—because you play in games the way you play at practice.
9. Fake a shot before letting a bomb go in the other direction. It works every time.
10. Work on your backwards skating, defensemen. This is the key to D—make it your mission to beat everyone going backwards.

Bonus Resolution: Have fun playing the greatest game on earth!

Editor’s Note: Thank you to Jeff Serowik, a former NHL player and founder/president of Pro Ambitions Hockey, for this story.