The Goalie's Secret Weapon: P35 Sports' 3-Phase Pre-Game Mental Checklist

Every goalie knows that split second when the puck leaves the opponent's stick. Your mind either becomes your greatest ally – or your biggest obstacle.

After coaching hundreds of goalies across Switzerland and Northern Italy, I've seen talented athletes crumble under pressure and average players rise to greatness. The difference? Mental preparation.

At P35 Sports, we believe that 80% of goaltending happens between the ears. That's why today I'm sharing our proven pre-game mental boosting system – the same techniques used by Swiss National League players and junior national team goalies.

Whether you're facing your first junior league game or stepping into a championship final, these three phases of mental preparation will transform how you approach every puck that comes your way.

Because at P35 Sports, ALL WE CARE IS YOUR PASSION – and that includes giving you the mental tools to let that passion shine when it matters most.

Your Step-by-Step Guide to Mental Dominance on Game Day

PHASE 1: FOUNDATION BUILDING (90 Minutes Before Game)

□The Calming Power of 4-7-8 Breathing

• Inhale for 4 counts through nose

• Hold for 7 counts

• Exhale for 8 counts through mouth

• Complete 3 full rounds

• Goal: Activate your parasympathetic nervous system

  
  

□ Vivid Technical Visualization (5 Minutes)

• Close eyes, see yourself making 5 different saves:

  • Low glove save with quick recovery

  • Butterfly save with controlled rebound

  • High blocker save with confident stance

  • Breakaway save with perfect positioning

  • Screen shot save with tracking focus

    
    

• Make it vivid: Feel the puck hit your equipment

□ Fueling Your Mind with Positive Self-Talk

• "I am prepared and ready"

• "I trust my training and instincts"

• "I control my crease, I control my game"

• "Every save makes me stronger"

PHASE 2: ACTIVATION (45 Minutes Before Game)

□ Movement with Purpose & Mental Readiness

• Light dynamic stretching (5 minutes)

• While stretching, visualize perfect positioning

• Feel your body moving efficiently

• Connect physical preparation with mental readiness

  
  

□ Energy Level Check: Find Your Optimal Zone

• Rate your energy 1-10 (optimal zone: 6-8)

• Too low? Add activation breathing (quick inhale/exhale)

• Too high? Return to 4-7-8 breathing

• Remember: You control your energy

  
  

□ The Confidence Anchor: Relive Your Best Save

• Recall your best save from recent training

• Remember the feeling of that perfect technique

• Carry that confidence into tonight's game

  
  

PHASE 3: GAME-READY FOCUS (15 Minutes Before Game)

□ Present Moment Grounding: Be Here, Now

• What do I see? (teammates, rink, lights)

• What do I hear? (crowd, skates, puck sounds)

• What do I feel? (equipment, ice temperature, excitement)

• This keeps you in the NOW, not worried about outcomes

  
  

□ Setting Clear Process Intentions

• "One shot, one save"

• "Trust the process, not the result"

• "I am exactly where I need to be"

  
  

□ Your Final Game-Day Ritual

• One deep breath with eyes closed

• Smile (releases endorphins and confidence)

• Tap your posts when you get to net

• Your signal that you're mentally locked in

  
  

BONUS: Emergency Reset During Game

If you let in a goal and need to refocus:

□ One deep breath

□ Tap your posts twice

□ Say "Next save" internally

□ Return to present moment awareness

This checklist works because it follows our holistic P35 approach - connecting mind, body, and technique into one powerful pre-game system.