Top Strategies for Young Goalies to Manage Pressure Like a Pro

Pressure is a Privilege - Billie Jean King

This is one of my favorite quotes and I think it is especially true for goaltenders. Being a goalie comes with its unique set of challenges, and one of the biggest hurdles we face is dealing with pressure. Whether it's the intensity of a close game, the expectations of teammates and coaches, OR simply knowing that if we make a single mistake, we cost our team a goal. The weight of all this pressure can sometimes feel overwhelming. Here are some strategies that I learned and used throughout my career that I think can help young goalies as well.

Focus On The Now: Instead of getting caught up in future outcomes or past mistakes, focus on the present moment. Concentrate on the task at hand, which is the next shot, by focusing on tracking the puck, your positioning, your mindset and body language. By staying in the moment, you can maintain clarity and composure under pressure.

Control What You Can Control: Understand that there are certain aspects of the game that are beyond your control, like how well the other team plays or a referee’s decision. Instead of fixating on these external factors, focus on what YOU can control—your attitude, effort, and preparation. The only thing you can control is how you are preparing yourself for the next shot. By focusing your energy into areas within your control, you can feel more empowered and confident in your abilities.

Visualize Success: Visualization is a powerful tool for managing pressure and boosting confidence. Take some time before games to visualize yourself making key saves, controlling rebounds, and leading your team to victory. Imagine yourself performing at your best and handling pressure with poise and determination. Visualizing success can help you mentally prepare for challenging situations and build resilience in the face of adversity.

Be positive!: Maintain a positive mindset, even when things are not going your way. Understand that mistakes are a natural part of the game. Pros make mistakes all the time and you will too! Just remember that mistakes are opportunities for growth and learning. Instead of dwelling on failures, focus on the lessons you can learn from them and use them to make yourself better. Be resilient by bouncing back quickly from a goal or a bad game and maintain confidence in your abilities.

Relax your body: Try to work on relaxing your body through deep breathing. This can be done before or even during a game if you feel yourself getting overwhelmed. Focusing on your breathing has been proven to help calm your nerves, reduce tension, and promote a sense of focus and concentration.

Don’t Go Through It Alone: Reach out for support when you're feeling overwhelmed by pressure. Talk to your parents, coaches, teammates, or a sports psychologist about your concerns and feelings. Sharing your experiences with others can provide perspective, validation, and encouragement, helping you feel less alone in your struggles. You are NOT the only one going through this so do NOT feel embarrassed to express your thoughts with other people.

Remember, pressure is a natural part of being a goalie, and learning to manage it effectively is a valuable skill that will serve you both on and off the ice. By staying present, focusing on what you can control, visualizing success, maintaining a positive attitude, focusing on your breathing, and seeking support when needed, you can navigate pressure with confidence and resilience. Keep working hard, stay true to yourself, and trust in your abilities—you've got this!