Game Day Prep
How do I get in the zone?
How can I raise my performance level?
These are two questions I hear from my goalies as they try to navigate ‘finding their game’. I’ve discussed organizing your practice day to best maximize your ice time in previous blogs. In this post, I want to discuss my personal techniques that even a young goalie can insert into their game day routine to help get into the best frame of mind to play at the highest level possible!
An athlete’s routine should be solid but malleable.
Similar to a practice day, there needs to be a consistent routine that can be applied to a game day. Sometimes due to time constraints, travel, or limited space you may not be able to do all the things you’d normally do at your home rink. To circumvent this, an athlete’s routine should be solid but malleable. Try to organize something that can be completed no matter where or when you are playing. Being mentally and physically prepared for small changes is one of the main sources of confidence.
While I thrive from having a routine, it will not break my focus if something interferes. My day revolves around nutrition, physical and mental preparation, on ice reps, and recovery.
Typical game day for me:
Although game days are unique in the fact that they require much more focus, much of what I do I have also adopted into my every day life. Being mentally and physically ready isn’t just few choices here, there, or on special days. For example: I eat game day meals and perform intensive prehab routines every day. How I feel during a practice is just as important as how I feel during a game.
Everything a goalie does is intertwined and can affect the end product… which is on ice production. Make some lifestyle choices you can stick with, and that will help build consistency getting your mind and body to feel ready to handle the adversity of the game.
Next, I want to discuss two helpful techniques for getting in the zone: Visualization and Cold Exposure
In 2014, Dr Biasotto at the University of Chicago conducted a case study on the effects of mental imagery and the success rate of making free throws. They were divided into three groups.
1. Physical Practice
2. No Practice
3. Mental Imagery
At the conclusion of the study, the first group showed the greatest success rate followed by mental imagery, & no practice. The interesting result was that the third group found a 23% improvement. By simply visualizing yourself succeeding at a task, it can impact your reality.
See it, believe it, be it.
When doing your visualization, imagine details such as your teammates surrounding you after the win, making saves that close out the game, hearing the crowd’s uproar after a monster save. What you are doing is manifesting your own positivity. This should aid in fueling confidence before puck drop.
A lot of times, I see negativity as a source for motivation and confidence. Quotes such as, “Do it because others think you can’t” and “Prove them wrong” aren’t positive and effective for me. Thus the reason why I try to stay with the positive visuals. Each goalie is different and must find visual cues that are specific for their style of play and emotional needs.
Another technique for putting your mind in top form is cold exposure. I have personally been incorporating this technique into my pre game routine for the last 3 years.
I jump into a cold shower (as cold as it goes) and rinse off until I manage to get my breathing under control (usually around 2-3 minutes). The initial shock of the cold is the whole point of the technique. Putting your body in a fight or flight mode will trigger your mind to become singularly focused. Once you step out and dry off you will experience a heightened sense of mental alertness. If you had any cobwebs in your mind they will be washed away after a cold shower.
Wim Hof AKA "The Iceman" is a key figure in the world of cold exposure and is known for his ability to withstand extreme temperatures with his method of breathing techniques.
Try applying portions of my game day timeline, visualization exercises, and cold exposure techniques into your routine at the rink. I believe that not only will you see a change in your all-around confidence, but also an elevation in performance.
Note: These are simply my personal preferences and tips based on experience. If you have any food or cold exposure allergies, please consult with a professional before implementing these techniques.
Cover Photo: ©Martina Bednar