In the modern era of professional football, absolute mental fortitude is a must for any goalkeeper. Physical prowess can only get you so far. You could be seven feet tall and have the reflexes of a cat, one lapse in concentration and you won’t make the grade. We spoke to rising goalkeeping star James Holden, playing for Cambridge United in League One, to unveil his psychological secrets to success between the goalposts.
At just 22, Holden has also played for Reading FC and has established himself in the National League on various loan spells with Maidenhead United, Dulwich Hamlet and Welling United. Towering at 6ft5, and displaying impressive agility for his height, Holden is a physical presence to be reckoned with. Despite this, he insists on the importance of the mental side of goalkeeping.
Pre-match nerves:
Holden says, “On the day of the game I always get butterflies thinking about the match. By the time I’m in the tunnel, I get the shakes a little bit, and my mind and heart are racing.
“Lots of keepers I know get really nervous, so some use nicotine as a way of relaxing before the game. I would say that’s an easy, cheap way out because you’re not learning how to deal with the pressure.
“I use breathing techniques, they calm me and help me get through the nerves and stay focussed on the game. Another technique I find really helpful is positive talk, where I tell myself things like ‘I’m going to be on top of my game’, to almost try and manifest a strong performance.”
Dealing with mistakes:
‘Howlers’ have defined many goalkeeper’s careers. Take Rob Green for example, despite playing over 600 games at the highest level, and being capped 12 times for England, he will always be remembered for his one slip-up against the USA in the World Cup. Loris Karius’ nightmare performance in the Champions League final also comes to mind, which sent a promising career on a downward spiral. Speaking on mistakes, Holden says:
“I got sent off last year. I made one mistake and then my mind was racing for the rest of the game, and adrenaline was pumping through me. I started mouthing off to the ref, and I couldn’t control my emotions, made a rash challenge and got red-carded.
“As a goalkeeper everyone makes mistakes, and you’re used to making high-risk errors. When it happens you just have to put it behind you, try not to care, and carry in as if nothing has happened.”
Keeping focus:
As a goalkeeper, you can have nothing to do for 89 minutes and then suddenly be called upon to make a vital save. But how do you remain focused? Holden tells us, “When there’s not much going on in a game, I’ll just sing a song over and over in my head to try and stay focussed, and stop myself daydreaming.”
Pre-match preparation:
Every player prepares for a game differently. It can be imperative to success. You’ve heard the story of Jamie Vardy’s three pre-game Red Bulls. But how does a goalkeeper best prepare? Holden says:
“I have a big meal at home and then listen to some music in my car as I drive down. I try to think positively about making saves and having a good game and get any negative thoughts out of my head.
“Beforehand I’ll be loud and sociable in the changing rooms, to get cohesion with the team and feel more confident. I make sure to always put my right shin pad and right boot on first, that’s my only pre-match ritual.”
Penalties:
The mind games of penalties are no secret in the football world. From Emiliano Martinez’s World Cup taunting heroics to Andrew Redmayne’s eccentric goal line dancing for Australia, goalkeepers have tried it all. With the odds so heavily stacked in the penalty takers’ favour, nearly every professional club has begun analysing opposition penalty takers. Holden says:
“Before every match, we get the analysis guy who comes in and sends us a big PowerPoint, telling us every player who usually takes penalties. This is normally two or three players.
“Then you get a graph which shows you every single penalty they’ve scored this season, and which ones they haven’t. Usually, there is a big trend between the side they have gone to and their success rate.
“It’s up to you whether you want to trust the graphs because the strikers know we are looking at them as well. So they might change their mind because they know we’re looking at it, or they have been going the same way too much.
“So we do our research. It’s just how much you want to trust it. I normally go with the research, as it’s the safe option. If you don’t go with the research, and they score, then the coach will ask you why you didn’t.”
Holden, 22, is an upcoming goalkeeper for Cambridge United.
He has played for Reading FC, Bury FC and has starred
on loan spells to Maidenhead United,
Dulwich Hamlet and Welling United
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