Built To Adapt: Top Athletes Turn Change Into Growth

When speaking with Joey Muldowney this weekend, I asked him what topic he thought would be most valuable for young athletes, his response was immediate: "Adapting to new environments and coaches would be a great concept to explore. The players who are able to look at things from a learning standpoint rather than a 'poor me' view are the ones who have success."

The Modern Reality of Athletic Transitions

On the road to becoming an elite athlete, there will be multiple challenges throughout your journey, including adapting to new environments and coaching resources. This reality has become even more pronounced in today's hockey landscape, where college players frequently change teams through the transfer portal and junior hockey sees constant movement. The frequency of team changes at both levels means adaptation isn't optional—it's essential.

This reality is particularly challenging for 16-18 year-old hockey players who leave high school early to jump into junior hockey. Too often, these young athletes simply aren't prepared—not because they lack talent, but because they don't have the emotional resiliency and skill set necessary to adapt to dramatically different environmental and coaching resources. The transition from high school hockey to junior hockey isn't just about playing against better competition; it's about living independently, managing relationships with adult coaches who won't coddle them, and taking complete ownership of their development in unfamiliar surroundings.

The harsh truth is that this level of independence and adaptation isn't for everybody, and it's certainly not for most 16-year-old hockey players. Many are pushed into these situations by parents and agents eager to accelerate their timeline, regardless of whether the player has developed the emotional and social skills needed to succeed in that environment.

The challenge is compounded when athletes have been shielded from difficult situations throughout their development. When parents consistently intervene in coaching relationships or handle every conflict, athletes never learn the essential skills needed for independence. They arrive at higher levels unprepared to advocate for themselves, build new relationships, or navigate criticism constructively.

Why Some Athletes Thrive While Others Struggle

The athletes who excel are those who learned early to handle adversity independently. Consider Connor McDavid's journey through junior hockey—despite being elite talent, he faced coaching changes and system adjustments but consistently adapted his game to different demands while maintaining his development. Similarly, Jonathan Marchessault was undrafted and bounced between organizations, yet his ability to quickly establish himself with new teams and build relationships with coaches who initially didn't believe in him led to NHL success.

These athletes share a common trait: they view challenges as opportunities for growth rather than obstacles to overcome. They understand that difficult coaches often produce the greatest development because they demand excellence and push athletes beyond their comfort zones.

Take Joey Muldowney's decision-making as a perfect example of understanding this reality. When offered a USHL opportunity before his senior year, he made the difficult but mature choice to stay home instead of jumping to junior hockey. Muldowney recognized that he wasn't ready—not just physically, but emotionally—to handle living independently and adapting to that level of environmental change. He understood that he needed more time to develop the skill set required to thrive in that demanding environment. 

His decision to stay home wasn't about avoiding challenge; it was about honest self-assessment and choosing the path that would best serve his long-term development. By remaining in his current environment where he could continue getting bigger, stronger, and faster while developing emotional maturity, he positioned himself for greater success when he did make that transition. This self-awareness and strategic thinking only comes from athletes who have learned to honestly assess their readiness and make decisions based on their development needs rather than external pressure. It’s worth mentioning Joey was drafted to the San Jose Sharks after his senior year at Nichols.

The Elite Athlete Mindset

What separates elite athletes isn't just their physical abilities—it's how their minds work when facing adversity and change. These athletes have typically experienced significant setbacks or challenges early in their careers that forced them to develop mental flexibility. Maybe they were cut from a team, demoted to a lower line, or had to prove themselves after being overlooked. These experiences taught them that their value isn't determined by external circumstances, but by how they respond to those circumstances.

Elite athletes focus on process over outcome. Instead of fixating on what they've lost in a transition—playing time, familiar teammates, or comfortable systems—they immediately shift their attention to what they can gain. They view each new environment as a laboratory for improvement, asking themselves what new skills they can develop, what different perspectives they can learn from, and how they can expand their hockey intelligence. This mental approach allows them to remain flexible and optimistic even when facing uncertainty, because they've learned that growth often comes from the most uncomfortable situations.

Five Essential Actions for Mastering Transitions

Athletes who want to thrive through change must take ownership of developing these critical skills:

1. Initiate Direct Communication with Coaches Don't wait for others to have difficult conversations for you. Schedule one-on-one meetings with coaches to discuss your role, ask specific questions about what you need to improve, and express your development goals clearly. Learn to adapt your communication style to what each coach responds to—some prefer analytical discussions, others connect through emotional investment in the team.

2. Build Your Own Network of Support Actively identify who can contribute to your development in each new environment. Introduce yourself to trainers, equipment managers, veteran players, and support staff. Take initiative in forming these relationships rather than expecting introductions. These connections often provide insights and opportunities that formal coaching relationships might miss.

3. Transform Criticism into Fuel When receiving feedback or facing reduced roles, resist the urge to become defensive or seek external validation. Instead, ask follow-up questions: "What specifically can I work on?" "How can I earn more opportunities?" Use criticism as information to improve rather than as a personal attack. The athletes who advance fastest are those who actively seek out the hardest feedback.

4. Create Your Own Development Opportunities Take ownership of your nutrition, strength training, skill development, and mental preparation regardless of available resources. If formal support systems are lacking, research and implement your own programs. Advocate for additional ice time, training opportunities, and developmental resources. Don't wait for opportunities to be handed to you—create them.

5. Develop Emotional Intelligence and Perspective Learn to separate temporary setbacks from permanent failures. When facing disappointment or uncertainty, focus on what you can control rather than what you can't. Develop the ability to read team dynamics, understand different personalities, and adjust your approach accordingly. The most successful athletes are those who can maintain their confidence and development trajectory even when external validation disappears.

The Mindset That Makes the Difference

The athletes who master transitions share a fundamental belief: every new environment offers unique opportunities to accelerate their development. They approach change with curiosity rather than fear, asking "What can I learn here?" instead of "What am I losing?"

This mindset becomes even more critical in today's hockey environment where team changes are frequent and often unexpected. Athletes who have developed these skills early in their careers are positioned to thrive regardless of circumstances. Those who haven't learned to adapt independently often struggle to maintain their development when faced with unfamiliar situations.

The choice is clear: you can either develop the skills to thrive in any environment, or you can hope that circumstances will always be favorable. Elite athletes choose the former, taking personal responsibility for their growth regardless of external conditions.

Your future success depends not on finding the perfect situation, but on developing the ability to maximize any situation you encounter.