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Carter Hart doing a mental reset. Though only in his second season in the NHL, Carter Hart has the mental skills of a seasoned veteran because he invests time in developing his mindset. This program can start you on your way to having Hart-like concentration.

I’m going to share a routine with you today that you can use on days you don’t have a game that will help you raise your concentration to a pro level. If you want to be the best goaltender that you can be, you’ll find some time to work this into your routine. First though, we’re going to talk concentration and work ethic and what it takes to be the best.

Your concentration has to be powerful in order for you to dominate in the net. Why does it matter? There is so much going on in a game, so many players to track and information to gather from shooters, to give yourself the best chance to come up with a save. A tiny little lapse in concentration on your part can result in a big goal by the opposing team. I dislike saying the “G” word as it forms a negative picture in the mind of a goalie so you won’t hear me saying that word often. The only reason I say it here is to make a point.  

While minor-hockey goaltenders will drift in and out of focus throughout the game over and over, professional goaltenders can remain focused throughout the entire 60-minute game and on the few occasions they find their focus drift away, they can bring it back quickly.

At the start of the season I ask my professional goalie clients to send me their non-game day schedule. 

Then I send them the non-game day schedule of Tiger Woods and/or Kobe Bryant. Woods and Bryant are legendary athletes who were known for working at unbelievable levels, they were so driven by their desire to be the best.

TIGER WOODS' DAILY SCHEDULE (click to expand/close)

“How Great Do You Want To Be?”

This is an example schedule from Tiger to give an idea of the work ethic that brought him to the top of the golf world:

6:30 AM:  1-hour Cardio

One hour of cardio could very well be a 4-mile run like the old days.   So far, the Tiger of old looking like the Tiger of new.

7:30 AM 1-hour Lower Weight Training

Again, like prime-Tiger, new Tiger hits the weight room for a lower body lifting session.  It’s probably a combination of stretching from the cardio and strength training on the legs.

8:30 AM High Protein/Low-Fat Breakfast

Time for fuel.  Tiger gets his grub on to start rebuilding what he’s broken down from the morning workout sessions.

9:00 AM 2-hours Range Session

Man would I love to hit balls for two-hours! I gotta assume this is where Tiger dials in his swing and works out all the kinks,  He’ll do this til about 11 am.

11:00 AM 30-mins to 1-hour Putting 

This is where you win majors, right? Tiger will usually spend 30 mins to an hour rolling the flat stick before shuffling off to the course for 9.

12:00 PM Play 9 Holes

After four miles of cardio, a banger leg workout, two hours on the range and hour putting, Tiger heads out to play 9 holes to put all the pieces together.  This usually takes him an hour and half.

1:30 PM High Protein/Low-Fat Lunch

Probably a much needed break in the day at this point.  Tiger will refuel with food and hydration and get off his legs for 30 to 40-minutes before heading back to the range.

2:00 PM 3-4 hours of Range Work and Short Game Practice

Just when you thought your day was done, it’s time to refocus and practice. Tiger will hit the range and short game areas for a few hours before heading back to the weight room.

6:30 PM 30-mins Upper Body Weight Training

At this point, lower body (especially the legs) is probably shot for Tiger.   He’ll workout and stretch upper body for 30 minutes before calling it quits.

7:00 PM Dinner and Rest/Sleep

Last fuel and rest for the 15 time major champ before waking up the next day to do it all over again.

You work hard on the ice. You go to dryland training with your team. But how else are you preparing to be the best goaltender that you can be? Your mindset means everything as a goaltender. If you want to be a pro you have to be willing to work like a pro and invest the time in your game. I ask my pros to find an additional 60 – 90 minutes in their non-game days so they can bring their concentration to a profound level. It really is the difference between being an average goaltender and an elite goalie.


We’re providing an online resource in our Goalie Mindset Gym for free to try this activity – see below. Of course you can come up with something similar to do on your own as well.

TOOLS: Your Computer, timer, juggling balls, concentration grids

TIME: Do up to three, 20-minute stop time periods. This is for the Juniors and the Pro’s. If you’re in minor hockey or on a team with shorter games ultimately you would want to do what I am about to ask you to do for the length of your games. 

WHEN TO DO: Do this concentration workout at the same time that you normally have games (on non game days of course). Why? This way you get used to concentrating consistently at the time of the day your game is played. If it is Junior or Pro, then this is easy to do as generally their games are at 7 or 8pm at night. 


First Period – Juggling


To be able to clear limiting thoughts out of the mind and be in the zone for a sustained period of time. This is the beginning stages of the juggling. Once you get good at this, add a background object that you can read while juggling. The reading (what you are looking at) represents the puck and the balls that you are juggling represents the players (the development of the play).


Begin the timer at 20 minutes and count down. Press start and begin juggling two racquet balls in your left hand. If you drop them before the first 5 minutes is up then pause the time, reset, restart the time where you left off and begin again. Do this until you get 5 minutes into the time, leaving 15 minutes remaining on the timer. 

Once you are 5 minutes in and you have reached 15 minutes remaining on the timer, switch to two racquet balls being juggled in your right hand. Follow the same format. If you drop them, pause the timer, reset, restart the timer and begin again. The reset should be the same as you reset when you don’t come up with a save. Once you have done the right hand for 5 minutes and you are down to 10 minutes remaining in the timer….

Now do three racquetballs in both hands. Do the same format until the timer gets to zero. If you drop them, pause the timer, reset, restart the timer and begin again. 

You can also build up to this. You don’t have to start off with a full period. You can start off with as little as 1 minute, left hand, 1 minute right hand and 1 minute both hands. The key is consistency and what I mean by consistency is every day when you don’t have a game. 

St. Louis Blues Prospect and Current Portland Winterhawks goaltender Joel Hofer doing a one-handed juggling session at the Eli Wilson Goaltending Prospects Camp in Edmonton last summer.

Second Period – Concentration Grids


To be able to have elevate concentration for a period of time. The smaller grids 5 x 5 represent a period of 15 – 40 seconds of sustained concentration before the play is stopped. The longer grids 10 x 10 represent a period of 2 – 10 minutes of elevated concentration.


John Stevenson has had Carter Hart do these consistently since he was 12-years old. Start your timer at 20 minutes and then do a 5 x 5 concentration grid. Simply locate each number beginning with zero, in order. When you have completed the grid press pause on the timer. Write your time for the concentration grid down. Then repeat with a 6 x6 grid, repeat with a 7 x 7 grid, repeat with a 8 x 8 grid. Repeat with a 9 x 9 grid and then repeat with a 10 x 10 grid. The smaller grids represent shorter times when the play is on. Maybe your team is shorthanded and the play goes on for 30 seconds or so. The longer grids represent longer periods of concentration. Of course you want to get as low as time as possible. Keep this going until the 20 minute stop time timer reaches zero. 

Please note: the grids we provide in the Gym can be printed and each number crossed out in order, but we prefer to do them on screen…otherwise the difficulty level decreases with each number found. There are also excellent ipad and iphone apps available – the larger the screen you use the better – your eyes have to scan further.

Concentration grids are a fantastic way to train your focus and concentration. Can you beat Carter Hart? He can do a 10X10 grid in under 2 minutes.

Third Period – Awareness


To be able to have your dominant thought on the puck and the development of the play. To be able to process the information that is happening in front of you. To develop your “Goalie Senses” (Kind of like “Spidey Senses”). The  video we have shared in the Gym is 25% faster than a regular game – if you can get used to reading play that is 25% faster than an NHL game then this will help you reading the play in your games. It’s the same as if you listen to something on a really fast speed and then you listen to it at regular speed it now sounds like it is in slow motion. Your eyes will do the same. We want the play in front of you to seem like it is in slow motion. Remember Newton’s Third Law:  “For every action there is an equal and opposite reaction”


Watch an awareness video(s) for up to 20-minutes stop time. The Goalie Mindset Gym is a great place to try this out – and we’re making it possible today for you to try for free.

The Goalie Mindset Gym includes game footage sped up by 25% to increase your awareness and tracking speed.


This program, as well as a free journal for tracking your progress, is available as a complimentary offering at The Goalie Mindset Gym.

Click on the button below and select FREE PREVIEW. Once you have your free account look to the left of the dashboard and you will see the GOALIE MINDSET JOURNAL to download and the 60-minute CONCENTRATION WORKOUT.


  1. Nolan woodring

    How do you get that video of the behind the net view for NHL games?

    • David Hutchison

      Not sure actually! That video is on Pete’s site, not InGoal, so you should contact him for more information.

About The Author

Pete Fry

Author, Speaker and Professional Goalie Mindset Consultant, Pete Fry takes goalies to the next level by working with their Mindset. Using proprietary mental training techniques developed from over 30 years of research and goaltender development, Fry shows goalies exactly how to do to visualize success and be mentally prepared, when to do it, and why it works using a ground breaking 30-day program, Goalie Mindset Power.