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5 R Routine

The 5 R Routine is used to stay focused before and during a game. The 5 R Routine gives you the ability to forget about goals that just went in and get ready for a next shot. If a goalie is unable to concentrate on the immediate shot or play which is developing in front of him/her it is almost impossible to make that save. This is why the 5 R Routine is so important, as it enables you to get past that goal that just went in, good or bad, or maybe even a fan or opposing player trying to get you off your game by heckling or running you.

Remember anytime a negative thought comes into your mind, say stop, stop and immediately think a positive thought. Another routine that is popular is what they call the 5 R Routine.

1) Release

Let go of the negativity and frustration. Keeping this negative thought will ensure becoming nervous and unsure of your ability. You may want to take a drink of water and spit the first mouthful of water releasing the negative energy that could lead to frustration. If you do not like keeping a water bottle on the net, a long deep breath is another option (as you release the breath you are releasing the negativity), or even a skate to the corner.

2) Relax

After releasing the negative energy by spitting the water, take a good long drink feeling the cold water run down the throat in a relaxing way. If you took a deep breath taking more deep and calm breaths is another way to alleviate stress. If you choose to skate to the corner when you come back to the crease make a hard stop so that the snow that is released is much like the negativity.

3) Review

It is important to review any place that has happened good or bad as you are to learn in the positive way from this, however this should only be done in the relaxed mode. Once in the relaxed mode, review in your mind what just happened and analyze it. Do this only for a brief moment. By doing this for a brief moment you can make technical adjustments needed for any upcoming shots, so that if the same play occurs again this time you are able to make the save.

4) Regroup

A good way to do this is to skate in a figure 8 from one corner to the other in your end of the ice or by tapping your posts in a calm manner (this may be done to a rhythm of 1 – 2, or 1 - 2 - 3 if you also tap the ice). By doing this you are regrouping your emotions and allowing yourself to concentrate on the next save you have to make in a positive manner. This has a huge physiological impact on the goaltender by cooling down the body's temperature and slowing down your heart rate. Psychologically, you are preparing your mind to come back into the present ready for the next sequence.

5) Refocus

When the ref goes to center ice to drop the puck, they enter the net, if you were skating your pattern, or stop hitting the posts and get into a solid stance. This will convince your teammates and opponents you are back in the present mode and your confidence is at a high level again. From here on in, you cannot think of the goal which just went it is in the past and not in your control. Goalies that play in the past or future are prone to giving up weak goals, those goalies that play the game in the present, meaning just concentrate on the shot or playing at hand are those who become successful and consistent.

Is it important to remember it will most likely take you longer to read this passage than you may actually have to regroup yourself. Practice this at home so that you become faster at regrouping so when it comes to game time you are able to do this in 15 – 20 seconds.


Selected photos courtesy of OHLPhotos.com
Page last modified on December 22, 2006, at 11:55 PM

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