1. The Importance of a Reset Routine – Clearing Your Mind

Every goalie, from youth hockey to the NHL, faces moments of adversity—a bad goal, a tough loss, or even just a frustrating period. The best goalies have a consistent reset routine to help them:

• Clear their minds and let go of the last play.

• Refocus on the present moment, preparing for the next shot.

• Maintain emotional control and avoid frustration or negative thoughts.

Examples of Effective Reset Routines:

• Deep Breathing: Taking a few deep breaths to slow the heart rate and calm the mind. This helps regain focus and composure.

• Glove Squeeze: Squeezing the glove a couple of times to release tension and mentally reset.

• Skate Around the Crease: A quick lap around the crease to physically and mentally move on from the last play.

• Stick Tap: Tapping the posts as a way to recenter and refocus.

How to Build Your Own Reset Routine:

1. Keep it Simple: Choose a short, repeatable action.

2. Make it Consistent: Use the same routine every time to condition your mind to reset.

3. Practice it Regularly: Use it in practice, not just games, to build the habit.

Takeaway for Goalies: A reset routine is like hitting the mental “refresh” button. No matter what happened on the last shot, you’re ready for the next one.

2. The Power of Positive Self-Talk – Building Confidence from Within

Goalies are often their own toughest critics, but the best in the world know how to control their inner dialogue. They use positive self-talk to maintain confidence and stay focused, regardless of the game’s circumstances.

Why Positive Self-Talk Works:

• It boosts confidence by reinforcing belief in one’s abilities.

• It reduces anxiety and prevents negative thoughts from spiraling out of control.

• It improves focus by keeping the mind in the present moment.

Examples of Positive Self-Talk:

• After a Goal Against: "Next save, next play." – Focuses on the future, not the past.

• During High-Pressure Situations: "I’ve made this save a thousand times." – Reinforces confidence in their abilities.

• After a Great Save: "I’m locked in." – Builds momentum and confidence.

How to Develop Positive Self-Talk:

1. Identify Negative Thoughts: Recognize when you’re being overly critical or negative.

2. Replace with Positive Statements: Counter negative thoughts with positive, realistic affirmations.

3. Keep it Short & Simple: Use short phrases that you can repeat easily and consistently.

4. Practice Daily: Build the habit in practice so it becomes second nature during games.

Takeaway for Goalies: Your mind believes what you tell it. Build yourself up, don’t tear yourself down.

3. Embracing Mistakes as Learning Opportunities – Growth Over Perfection

No goalie plays a perfect game. The best goalies aren’t those who never make mistakes—they’re the ones who learn from them and bounce back stronger. This is known as having a growth mindset.

Why a Growth Mindset Matters:

• It encourages continuous improvement rather than fearing failure.

• It helps goalies stay resilient and focused after mistakes.

• It shifts the focus from results (goals against) to the process (improvement and learning).

Examples of Growth Mindset in Action:

• Analyzing Goals Against: Instead of getting frustrated, elite goalies watch film to identify patterns and learn from mistakes.

• Adapting & Improving: NHL goalies like Connor Hellebuyck have been open about using tough losses as motivation to work on weaknesses in the offseason.

• Embracing Challenges: Mentally tough goalies welcome high-pressure situations because they see them as opportunities to grow and prove themselves.

How to Develop a Growth Mindset:

1. See Mistakes as Lessons: Every goal against is an opportunity to learn and improve.

2. Focus on Progress, Not Perfection: Aim for consistent improvement rather than flawless play.

3. Seek Feedback: Embrace constructive criticism from coaches and teammates.

4. Stay Curious & Keep Learning: Continuously work on your game and learn from others.

Takeaway for Goalies: Every great goalie has been scored on. It’s how you respond and learn that makes you great.

4. Practical Mental Exercises – Building Mental Toughness

Just like you practice physical skills, mental toughness requires training. Incorporate these mental exercises into your routine to improve focus, confidence, and resilience:

• Visualization Techniques:

  • Close your eyes and mentally rehearse making saves. Visualize each movement in detail, from setting your stance to tracking the puck into your glove.

  • Picture yourself in challenging situations and successfully overcoming them. This builds confidence and helps you stay calm under pressure.

• Mindfulness & Breathing Exercises:

  • Practice deep breathing techniques to stay calm and focused. Inhale for 4 seconds, hold for 4, and exhale for 6.

  • Mindfulness meditation trains your mind to stay present, reducing anxiety and increasing focus.

• Mental Reset Cues:

  • Develop a mental cue or phrase that you repeat after a goal against, like "Next save, next play," to quickly reset your focus.

• Pre-Game Routine:

  • Create a consistent pre-game mental routine to build confidence and get into the right mindset before stepping on the ice. This could include visualization, breathing exercises, and positive self-talk.

Takeaway for Goalies: Mental skills are just as important as physical skills. Train your mind, and you’ll play more consistently and confidently.