7-Day Mental Skills and Physical Training Plan for Hurlers

Here is a seven-day mental skills and physical training plan for hurlers. We can blend mental skills into our training and practice to prepare for competition.

Monday – Focus & Confidence

• On-Pitch (90 mins):

  • Warm-up + reaction drills (mirror movements, quick hurl-pickup races).

  • Small-sided games (5v5) – focus on staying locked in for short, high-intensity bouts.

  • Strike under pressure drill: one defender, one attacker, two touches max.

• Mental Focus:→ Visualize key actions (clean first touch, crisp strike).→ Positive self-talk before each rep: “Clean first touch. Drive through.”

Tuesday – Recovery + Visualization

• Off-Pitch (30 mins):

  • Light mobility/stretching session.

  • Guided visualization: replay game moments (wins + mistakes), then rehearse improved versions mentally.

  • Breathing technique: 4-7-8 method to reduce anxiety and aid recovery.

Wednesday – Decision-Making & Communication

• On-Pitch (90 mins):

  • Scenario drills: 3v2, 4v3 transition play – reward smart decision-making under pressure.

  • “1-Touch Only” games – forces quick, instinctive choices.

  • Puckout organization: defenders call and move, simulating game chaos.

• Mental Focus:→ After each play, pause 3 seconds to ask: “Did I make the best decision?”→ Journal 2 smart plays and 1 poor decision post-training.

Thursday – Emotional Control + Goal Setting

• Off-Pitch (30–45 mins):

  • Reflective journaling session:

    • What triggered frustration or drop in focus recently?

    • What will I do differently next time?

  • Set 1 technical and 1 mental goal for the weekend match.

    • Example: “Win 3 of 4 aerial duels” or “Reset after any missed shot within 5 seconds.”

Friday – Match Simulation & Pressure Training

• On-Pitch (60–75 mins):

  • Controlled chaos drills: ball thrown in randomly, players respond and execute quickly.

  • Free-taking under fatigue: sprint > free shot.

  • Score to survive: groups rotate in; if you miss a shot or misplay, you're out.

• Mental Focus:→ Use pre-shot routines.→ Self-talk: “Same strike. Same routine. Let go of the outcome.”

Saturday – Game Day (or Light Technical)

• Pre-Match Mindset (10 mins):

  • Visualization of 3 key moments: clean pick, calm clearance, brave block.

  • Remind yourself of 2 mental cues (e.g., “Focus on the next ball” or “Stay low, stay sharp”).

• Post-Match Reflection (15 mins):

  • What went well? What broke down mentally or tactically?

  • Rate yourself 1–5 on: focus, decision-making, resilience, and communication.

Sunday – Rest + Mindfulness

• Off-Pitch (30 mins):

  • Active recovery: walk, light cycle, swim.

  • Mindfulness session or mental reset: focus on breath or body scan.

  • Write down one lesson learned this week and one mental trait you’re proud of.

Weekly Mental Skill Focus: Mental Skills and Physical Training Plan for Hurlers