Keeper Mindset

The best gloves in the world won't save a shot you've already lost in your head. These guides cover the three moments that decide most goalkeepers' games, with practical routines based on sport psychology research.

Roberto Forzoni, performance psychologist
Worked with Andy Murray, Premier League clubs and Olympians. Author of the FA's guide to psychology in football.

The 3-minute pre-match routine

Do it in the dressing room or on the line before the warm-up ends. Same order, every game.

Breathe and settle 0:00–0:45
Three "sighs": two short breaths in through the nose, then one long, slow breath out through the mouth. Then breathe normally, making each out-breath longer than the in-breath. A longer exhale is one of the quickest ways to bring your heart rate and nerves down.
See it before you do it 0:45–1:45
Close your eyes and run three short clips, through your own eyes and at real speed: a clean catch from a cross, staying big in a one-on-one, and a sharp pass out to a full-back. Feel the gloves, hear your own call. Make every clip a success.
Pick your three words 1:45–2:30
One for handling ("soft hands"), one for your voice ("early, loud") and one for resets ("next"). Short, positive and yours. These are what you'll say to yourself during the game.
Plan the bad moment 2:30–3:00
Finish the sentence: "If I make a mistake, then I…" For example: "…breathe out, say 'next', and organise my back four." Deciding now means you don't have to think when it happens.

First action of the game: make your first call loud and early, even if it's just "Keeper's here". It tells your defence, and you, that you're in.

The guides

Pre-penalty routines: win the moment before the kickWhy most keepers dive too early, what the best keepers watch, and a five-step routine for spot kicks and shootouts.Recovering from errors: the 10-second resetWhy one mistake turns into three, and how to reset before the next ball arrives.Command of the box: confidence you can hearBody language, communication and decision rules that make defenders trust you and attackers think twice.

Train your mind like you train your hands

MYND is the confidence and focus app built by Selsport's performance psychologist, with guided routines you can use before training and matches. Try MYND

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