Embrace and accept failure as an opportunity to learn and grow, while visualizing success to build confidence and focus.

As a hockey goaltender, you are the last line of defense for your team. The pressure to perform at your best can be overwhelming, leading to feelings of fragility and insecurity. Every player to ever strap on pads has felt this.

When things are going well, it can be awesome. On the other hand, when things don’t go well, it can be a lonely and challenging place to be. However, with the right thought process and training, you can transform your fragile mindset into one of confidence and strength. Here are three ways to go from fragile to confident as a hockey goaltender:

1. Embrace and Accept Failure

One of the biggest obstacles to confidence is fear of failure. It’s easy to get caught up in a cycle of negative self-talk after letting in a goal, but it’s important to remember that even the best goaltenders in the world let in goals they wish they could take back from time to time. The video below features 10 minutes of the best goalies in the world letting in some awful goals. It happens!

Embracing and accepting failure means reframing your mindset to see each goal against as an opportunity to learn and grow, rather than a reflection of your worth as a goaltender and/or person. Acceptance does not mean becoming complacent, but rather that it is what it is, and when you perform at your best, you can accept that too.

To embrace failure, start by setting small goals for yourself during practice. For example, focus on making a certain number of saves in a row, or improving your outer focus on the ice. Learn to focus on one moment at a time. Whether you make a save or let in a goal, accept it, let go and get prepared for the next moment. This will build your resilience and give your team a chance to win.

2. Visualize and Remember the Future is a Powerful Tool for Building Confidence and Focus

The night before games or practices, and even on game days, take a few minutes to visualize yourself making small and big saves and leading your team to victory. This technique can help you feel more prepared and confident when you step onto the ice.

To visualize success, find a quiet space where you can sit or lie down comfortably. Take two deep breaths and close your eyes and imagine yourself in a game situation. Visualize the puck coming toward you and see yourself making an intentional strong save. Picture your teammates congratulating you and the crowd cheering. The more vividly you can imagine these scenarios, and connect to the feelings of it happening, the more effective your visualization will be.

The video below features a basic imagery script for goalies from Dr. Cassidy Preston, friend of The Coaches Site. It’s a great place to start if you’ve never done this type of visualization before.

3. Have a Solid Success Blueprint for your Game Performance

Clarity in what you are about to do will build confidence and resilience, as well as improve your overall performance on the ice.

A success blueprint should include your goal of who you need to be (I am affirmations), your intentions (stop the puck, be resilient, have fun), and target (give my team a chance to win). By focusing on the process not outcome, the stress reactions that negatively affect energy will be reduced, and help your performance when the ideal outcome is in danger of not being met.

Mental training should include techniques like mindfulness and deep breathing. These practices can help you stay calm and focused during games, even when the pressure is high. Try incorporating short mindfulness practices into your pre-game routine, such as taking a few deep breaths and focusing on the present moment. You may also find it helpful to work with a mental performance coach who can provide more personalized training and support.

The video below from former NHL goaltender Kevin Weekes is a must-watch. Nobody understands how much the mental game plays a part in being a goaltender, than a former goaltender.

In the end, going from fragile to confident as a hockey goaltender requires a combination of mental and a solid success blueprint. Embrace and accept failure as an opportunity to learn and grow, visualize success to build confidence and focus. Train your mind and prepare to succeed to improve your overall performance. With consistent practice and dedication, you can transform your mindset and become a more resilient and confident goaltender.