Third shot, third goal. The last one was a ball you save ten times out of ten. Your coach looks towards the bench.
What's happening in your head?
Pick the thought closest to yours. There are no wrong answers.
Strategy
Goalkeeper reset in under ten seconds:
- 1Gesture – always the same one.
- 2A breath out.
- 3Cue word for the next action.
- 4Focus on the next shooter.
Practice now
Your gesture
Whenever words are too slow in the game – between two actions, after conceding a goal or a missed shot.
Exhale for twice as long as you inhale
When your pulse races: just before the throw-off, before the 7-metre throw, or right after a timeout.
One word, one task
Whenever you come back in: before throw-off, after the timeout, after every substitution.
Look outwards
When you only listen to yourself or look towards the stands – between two plays or before the throw-off.
Why is that?
- Pre-Performance RoutinesModerate
No ritual with magical effects: Works through attention and familiarity, not luck. Routines that are too long can be disruptive under time pressure.
- Breath-based regulationModerate
Changes acute arousal levels, not the cause of persistent anxiety or overload. Effect sizes vary depending on protocol and measurement method.
- Self-talkStrong
Instructional self-talk is most effective for fine motor skills; effects are smaller for strength and endurance tasks. Positive platitudes unrelated to the task have little effect.
- Attention controlStrong
The transferability to highly dynamic team situations is less well-researched than to closed tasks.