A deeper look into pressure, preparation, and emotional resilience
The Quiet Storm of Tryouts
Tryouts can be one of the most emotionally charged times in a young athlete’s journey. Whether it’s their first team or their fifth, the pressure to “make it” can feel overwhelming. It’s not just about showcasing skill—it’s about being seen, evaluated, and chosen. That’s vulnerable terrain for any young person.
For sports like hockey and ringette, where competitive levels often mean traveling, high expectations, and a limited number of spots—tryouts can feel like everything is on the line.
But here’s the truth: this experience can also become one of the most powerful learning moments in their development—ifwe support the whole athlete: body, mind, and heart.
Why Tryouts Feel So Big: The Internal Landscape of Stress
During tryouts, the nervous system kicks into high gear. It’s common for athletes to experience:
- Performance anxiety: fearing a mistake will define the outcome.
- Comparison: scanning other players, questioning their own worth.
- Self-doubt: wondering if they’ve trained enough, practiced enough, are enough.
Tryouts often bring up much more than the sport itself. For some youth, it stirs deeper emotional layers—wanting to feel seen, belong, or make someone proud. That’s why approaching tryouts with a mindful and balanced strategy is essential.
How to Prepare: Mind, Body & Energy
1. Physical Readiness – Building a Foundation Before Tryouts
Even the most talented athletes can struggle if they’re unprepared physically for the demands of competitive play. Here’s how youth can show up feeling strong and ready:
Power Skating (for hockey/ringette)
Working with a power skating coach before tryouts can build speed, edge control, and efficiency on the ice. It’s one of the best ways to stand out for coaches.
Conditioning & Strength Training
Core strength, leg power, balance, and agility all translate directly to performance. Youth should focus on sport-specific drills and strength building, but make sure they’re guided by someone who knows how to train youth safely and appropriately.
Position-Specific Skills
Whether you’re a forward, center, defender, or goalie—focus on the skills most important to your role. Breakouts, positioning, passes, and quick transitions often stand out more than flashy plays.
Rest & Recovery
In the week leading up to tryouts, don’t overtrain. Let the body recover. Hydration, nutrition, and sleep are crucial. Rest is as much part of preparation as the work.
Stick Handling & Shooting (ringette or hockey)
Dedicate even 15–30 minutes a day to stick work. Precision and control can really shine when nerves kick in.
2. Emotional Resilience – Building the Inner Muscles
It’s not just physical preparation that counts. Mental focus, emotional regulation, and nervous system support play a huge role in how your child performs—and how they feel regardless of the outcome.
Practice Centering Techniques
Teach your athlete to pause, breathe, and check in with themselves before stepping on the ice. A few moments of stillness can settle racing thoughts and bring clarity.
Visualization
Encourage your athlete to visualize themselves confidently going through drills, responding to coaches, and skating with intention. Visualization activates the same parts of the brain as doing the task itself.
Feelings First, Fixing Later
Let your athlete feel their emotions without rushing in to change them. “I feel nervous,” “I feel excited,” and even “I feel afraid”—these are all valid. The goal isn’t to get rid of those feelings, but to move through them.
Reframe Failure
If they fall during a drill or make a mistake—normalize it. Coaches are watching for how players respond, not just what they do. Falling and getting back up with grit speaks louder than perfection.
Support from Adults: Being the Calm Anchor
Tryouts offer an invitation—for adults to become steady, safe supports in a moment that can feel overwhelming for youth. Your energy matters more than you think.
- Don’t over-analyze. Instead of reviewing every second of performance in the car, ask:
“How did you feel out there?” or “What do you need right now?” - Don’t rescue from disappointment. If they don’t make the team, don’t immediately distract or reframe. Let them cry. Let them be mad. Then gently remind them: this one outcome doesn’t define them.
- Focus on effort. Celebrate their courage to show up. That kind of bravery is rare, and it’s what creates strong, emotionally grounded athletes in the long run.
When They Make the Team
If they get that “Congratulations” email—cheer them on, but also reflect with them on what helped them succeed. This reinforces healthy habits and gives them a sense of agency and ownership over their path.
When They Don’t
If they don’t make it—it hurts. There’s no sugar-coating that.
But also, this is a moment to teach something powerful: failure isn’t the end. It’s feedback. It’s information. And it doesn’t reflect their worth—it reflects a decision made in a single moment, under specific conditions.
Hold space. Then, when they’re ready, ask:
- “What did you learn about yourself?”
- “What are you proud of?”
- “What’s one thing you want to focus on before the next opportunity?”
A Final Word to the Athlete
You’re more than a tryout.
You’re more than a list or a score.
You are someone who had the courage to show up.
That alone makes you exceptional.
Whether you make the team or not, the skills you’re building now—emotional regulation, self-awareness, perseverance, and inner strength—will carry you so much further than any one season.
Keep showing up. You’re doing more than enough.
Disclaimer:
The information provided in this blog is intended for general guidance and inspiration. It is not a substitute for professional medical, psychological, or coaching advice. Every young athlete is unique, and their physical and emotional needs may vary. Always consult with qualified professionals—such as sports coaches, mental health providers, and medical practitioners—when addressing training, performance anxiety, or any concerns related to youth well-being. The practices shared here are meant to support self-awareness and resilience, but should be adapted based on each individual’s needs and capacity.