Finding Your Sweet Spot: The Yerkes-Dodson Law and Peak Performance in Hockey

Every hockey player knows the feeling: sometimes you're "in the zone" where every save feels effortless, every pass connects perfectly, and time seems to slow down. Other times, you're either too relaxed to react quickly or so amped up that you can't think straight. This isn't just random—it's science.

The secret to consistent peak performance lies in understanding what psychologists call the Yerkes-Dodson Law, or the optimal performance state. At P35 Sports, we integrate this principle into our mental coaching programs because mastering your arousal level is just as important as perfecting your technique.

What Is the Yerkes-Dodson Law?

Discovered by psychologists Robert Yerkes and John Dodson in 1908, this law describes the relationship between arousal (your level of alertness and activation) and performance. Here's the key insight: performance increases with arousal, but only to a point.

The relationship forms an inverted U-curve:

• Too little arousal = poor performance (you're sluggish, unfocused)

• Optimal arousal = peak performance (you're alert, focused, confident)

• Too much arousal = declining performance (you're anxious, overthinking, tense)

  
  

Why This Matters More in Hockey Than Other Sports

Hockey is unique among sports because it demands:

• Split-second decision making under pressure

• Complex motor skills while moving at high speed

• Constant adaptation to rapidly changing situations

• Physical contact and potential for injury

• Team coordination in a fast-paced environment

  
  

This complexity means that finding your optimal arousal level is absolutely critical. A soccer player might recover from being slightly over-aroused, but a goalie facing a breakaway at optimal arousal versus over-arousal can mean the difference between a save and a goal.

Skates hanging

The Hockey-Specific Arousal Curve

Under-Aroused Hockey Performance

What it looks like:

• Slow reaction times to shots or passes

• Lazy skating, not getting to loose pucks first

• Poor decision-making due to lack of focus

• Missing obvious plays or opportunities

• Feeling disconnected from the game flow

  
  

Real Example: A goalie who's under-aroused might track the puck visually but react too slowly to make the save. They see everything happening but can't activate their body quickly enough to respond.

Optimal Arousal Hockey Performance

What it looks like:

• Quick, precise reactions without overthinking

• Smooth, fluid movements that feel automatic

• Clear decision-making under pressure

• High awareness of teammates and opponents

• Feeling "locked in" to the game

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Real Example: A goalie in optimal state reads the play developing, positions perfectly, and makes the save look effortless. They're not thinking about technique—they're just reacting with trained instincts. We call it "to be in the zone" as well.

Over-Aroused Hockey Performance

What it looks like:

• Overthinking simple plays

• Tense, jerky movements

• Poor decision-making due to anxiety

• Tunnel vision, missing peripheral action

• Physical tension affecting technique

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Real Example: An over-aroused goalie might be so focused on a potential shot that they overcommit early, leaving themselves vulnerable to a pass or rebound they would normally handle easily.

Position-Specific Optimal States

Different hockey positions require slightly different optimal arousal levels:

Goalies: Controlled Alertness

Goalies need moderate-high arousal with exceptional emotional control. They must be alert enough for lightning-fast reactions but calm enough to make split-second decisions and recover quickly from goals.

Training Focus:

• Breathing techniques for arousal regulation

• Visualization for maintaining optimal state

• Recovery protocols after high-stress situations

  
  

Defensemen: Steady Awareness

Defensemen benefit from moderate arousal that allows for both physical play and strategic thinking. They need to be activated enough for body contact but calm enough for good decision-making with the puck.

Training Focus:

• Situational awareness drills

• Pressure decision-making practice

• Physical activation without over-arousal

  
  

Forwards: Dynamic Flexibility

Forwards often need variable arousal that can shift quickly between high activation (scoring chances) and moderate levels (playmaking).

Training Focus:

• Quick arousal regulation techniques

• Transition training between different game states

• Maintaining creativity under pressure

  
  

Practical Applications: Managing Your Optimal State

Pre-Game Preparation

For Under-Aroused Players:

• Upbeat music during warm-up

• Visualization of successful plays

• Physical activation exercises

• Positive self-talk and affirmations

For Over-Aroused Players:

• Calming breathing exercises (4-7-8 technique)

• Progressive muscle relaxation

• Slower, more methodical warm-up routine

• Focus on process rather than outcomes

In-Game Adjustments

Recognizing Your State:

• Monitor your breathing (rapid = over-aroused, slow = under-aroused)

• Check muscle tension (tight = over-aroused, loose = under-aroused)

• Assess decision-making quality

• Notice reaction speed and accuracy

Quick Regulation Techniques:

• Box breathing (4 counts in, hold 4, out 4, hold 4)

• Activation cues (specific words or movements that increase energy)

• Reset rituals (consistent actions that return you to optimal state)

• Focus anchors (specific points of attention that center you)

Common Mistakes in Arousal Management

The "Pump-Up" Trap

Many players think they always need to be maximally fired up. This often leads to over-arousal and poor performance. Optimal doesn't mean maximum.

Ignoring Individual Differences

What works for one player might be terrible for another. Some players perform best when calm and focused, others need higher energy. Know your personal optimal zone.

Neglecting Recovery

Players often focus on getting "up" for games but ignore how to come down afterward. Recovery is part of performance management.

One-Size-Fits-All Approach

Different situations within the same game might require different arousal levels. Flexibility andn state management is crucial.

Mind

Building Your Personal Optimal Performance Protocol

Step 1: Self-Assessment

Track your performance and arousal levels over several games:

• Rate your energy level (1-10) before games

• Note your performance quality

• Identify patterns between arousal and performance

• Record what preparation methods you used

Step 2: Experimentation

Try different preparation techniques:

• Vary your warm-up intensity

• Experiment with different music or mental preparation

• Test various breathing techniques

• Try different visualization approaches

Step 3: Refinement

Based on your results:

• Identify your personal optimal arousal range

• Develop go-to techniques for reaching that state

• Create backup strategies for different situations

• Build consistency through practice

Step 4: Integration

Make optimal state management part of your regular routine:

• Include it in practice sessions

• Use it during games

• Apply it to high-pressure situations

• Continuously refine based on results

The Long-Term Performance Advantage

Understanding and applying the Yerkes-Dodson Law gives hockey players a significant competitive advantage:

Consistency: You can perform at your best more reliably

Adaptability: You can adjust to different game situations

Resilience: You recover faster from mistakes or setbacks

Confidence: You trust your ability to find your optimal state

Longevity: You avoid burnout from chronic over-arousal

Conclusion: Your Path to Peak Performance

The Yerkes-Dodson Law isn't just academic theory—it's a practical tool for hockey performance. Every elite athlete, whether they know the science or not, has learned to find and maintain their optimal arousal state.

At P35 Sports, we believe that mental skills are just as trainable as physical skills.

Understanding your optimal performance state and developing the tools to reach it consistently can transform your game.

The next time you step on the ice, don't just think about your technique or strategy. Ask yourself: "Am I in my optimal state?" The answer might be the difference between good performance and great performance.

Remember: Peak performance isn't about being maximally activated—it's about being optimally activated.