Penalty Shot Composure Drill
Composure
Legend
- player
- ball
- movement path
How it works
Build composure under individual pressure by practicing penalty shots in front of teammates.
What you need
- hockey stick
- puck
- ice
- goalie or net
Your focus
A penalty shot isolates a player under the eyes of the entire team , it is one of hockey's highest-pressure individual moments. Practicing penalty shots regularly reduces the fear response and builds routine-based composure. Players who can stay composed on a penalty shot carry that calmness into all high-pressure game moments.
Team lines up to watch; one player at a time takes a penalty shot against a goalie or empty net.
Before skating, player must verbally state one specific focus ('I'm going to the backhand' or 'aim top corner').
Player takes the shot; regardless of outcome, must turn and skate back with head up.
Rotate all players; debrief on how it felt versus what the player did.
Goal
You've got it when you take the same smooth approach on the penalty shot in front of your team as you do in a solo practice rep.
Helpful cues
- Decide your move before you start skating, stick to it
- Your emotions after the shot tell your teammates more than the result
- Head up on the way back, always
Adjust the challenge
Make it easier
Strip it back
Practice the approach and release mechanics without teammates watching first
UpLVL it
Add the next challenge
Add a countdown clock, player must take the shot within 5 seconds of starting, increasing pressureNo account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.