You Probably Are Making This Mistake..

If you only train physically, you’re leaving results on the table.

The best athletes in the world don’t just work hard—they also work on their ability to see success before it happens.

That’s the power of visualization and mental rehearsal.

Whether it’s a clutch save, a game-winning shot, or a breakout pass under pressure, being able to mentally rehearse those moments builds real confidence and faster reaction time—without ever stepping on the ice.

What Is Visualization?

Visualization is the practice of mentally rehearsing a movement or performance as vividly and specifically as possible.

And it’s not just “thinking positive.” It’s about engaging your senses:

• What does the puck feel like on your stick?

• What’s your body doing just before the shot?

• What sound do your skates make cutting across the crease?

• How does it feel to execute that play perfectly?

Research shows that mental imagery activates the same neural pathways as physical practice. In other words, your brain can’t tell much difference between visualizing an action and actually doing it.¹

Why It Works for Athletes

1. Trains the Brain Under Pressure

When you rehearse big-game moments mentally, your nervous system becomes more familiar with them. That means less panic, more poise in real-time.

2. Reinforces Technique

Visualizing perfect form or positioning helps reinforce the motor patterns you’ve been working on physically.

3. Increases Confidence

Seeing yourself succeed—over and over—helps build a deep sense of belief that you’re ready, even before the puck drops.

4. Enhances Focus and Consistency

A short pre-game visualization routine can help lock in your mindset and reduce distractions.

How to Practice Visualization (In 5 Minutes a Day)

How to Practice Visualization (Engaging All the Senses)

1. Find a quiet space

Sit or lie down somewhere you won’t be interrupted. Turn off distractions and give yourself space to focus fully.

2. Choose a scenario to rehearse

Pick something specific: a rush save, a backcheck recovery, a tape-to-tape breakout pass—anything you want to sharpen mentally.

3. Close your eyes and walk through the play

Now engage all five senses to make the moment as real as possible:

• Sight – See the ice, the jersey colors, the puck moving

• Sound – Hear the crowd, your skates carving, the call from a teammate

• Touch – Feel the stick in your hands, your edges biting into the ice

• Smell – Pick up the subtle scent of the rink, the rubber of your gear

• Taste – Even dry mouth or your water bottle between shifts—whatever makes it real

4. Keep it positive and detailed

Focus on the process, not just the highlight. What does perfect movement feel like? How do you recover after a mistake and reset? You’re building trust in your preparation, not chasing perfection.

5. Repeat consistently

Just like in the gym or on the ice, mental reps compound. The more vivid and consistent your visualization practice is, the more it translates to real-game confidence and execution.

When to Use Visualization

• Before games (for routine and confidence)

• After mistakes (to mentally reset and correct)

• During off-ice recovery days (as an added layer of training)

• Before bed (to reinforce skill development and game prep)

Key Takeaways

• Visualization activates the brain like real practice

• It boosts confidence, sharpens decision-making, and improves reaction time

• Use all your senses and focus on the process—not just the result

• A few minutes a day can translate to real performance gains on the ice

Dr. Jamie

Ghost Rehab and Performance | Elite Goalie Method

References

1. Cumming J, Williams SE. The role of imagery in performance. In: Murphy SM, ed. The Oxford Handbook of Sport and Performance Psychology. Oxford University Press; 2012.

2. Guillot A, Collet C. Duration of mentally simulated movement: A review. J Mot Behav. 2005;37(1):10–20.

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