Goalkeeper Stefan Frei hopes a brief rest will yield benefits for Sounders in their match against Timbers.
Goal-tending Rest: A Unique Blend of Mental and Physical Recovery for Soccer's Ultimate Guardians
RENTON - Sometimes, Stefan Frei just needs a break, both mentally and physically.
The Sounders' starting goalkeeper isn't logging as many miles as midfielder Cristian Roldan. He isn't sprinting up and down the wing like Ryan Kent. Yet, the 39-year-old Frei knows his body, and his mind, needs downtime at times.
"It's more than just running," Frei said. "Other elements, like mental stamina, contribute too."
Frei missed the Sounders' trip to Los Angeles for their 4-0 loss against LAFC on Wednesday. He, along with some other regular starters, remained in Seattle, taking advantage of the opportunity to unwind and refocus before preparing for a clash against PNW rivals Portland Timbers at Providence Park on Saturday.
Coach Brian Schmetzer explained, "For goalkeepers, their position requires an unusual combination of standing around and being ready to act in an instant. A great deal of that is mental, especially at an older age, and getting some recovery on the physical side helps as well."
Frei mentioned that a 'normal' game day, even when he's not scheduled to play, requires lots of preparation to quell gameday anxiety. Instead of traveling to Los Angeles, he slept late, spent the day painting, and did some light gardening work - what he humorously referred to as "active recovery."
Individual recovery methods vary for each player, and the coaching staff's challenge is matching the correct recovery plan to each player. Frei explained, "I get jitters every game. Those are important. But eliminating them for a day is true rest. True mental rest."
Here is a preview of the upcoming match:
Sounders (5-4-4) at Portland Timbers (6-3-4)
Time/place: 5:30 p.m. Saturday at Providence Park, Portland, Ore.
TV: FS1, Apple TV
Radio: 93.3 KJR FM (English) and El Rey 1360 AM (Spanish)
Series history: Sounders lead the all-time series 57-47-18 since 1975.
Storylines
Purposeful Possession
Frei claimed that possession percentage doesn't always equate to success. The Sounders out-possessed three opponents during their recent five-game unbeaten streak. Against the Houston Dynamo, who spent most of the game with just 10 players after an early red card, the Sounders achieved 59.6% possession during a commanding 3-1 win. LAFC held the ball for 60.2% of the game during its 4-0 domination of the Sounders on Wednesday.
Frei explained that possession is meaningful only when the team creates opportunities from it, like drawing opponents out of position or setting the pace of the match. He pointed to the April 5 game against San Diego FC as an example of pointless possession. The Sounders had the ball for 56.8% of the match, generated the same number of shots on goal and expected goals as San Diego, but still ended up losing 3-0.
Beginning of the Journey
Frei - 17 seasons into his MLS career - stands nearly alone at one end of the experience spectrum. His 418 appearances place him seventh in league history, and the goalkeeper could potentially surpass Jeff Larentowicz, who's currently fifth, before the 2025 season concludes. Frei is one of just 15 players in league history to make more than 400 appearances.
Witnessing a young player like 18-year-old Stuart Hawkins make his debut sparked Frei's reflections on his own career and the potential long one ahead for Hawkins.
"It's a long road for players to reach this point," Frei said. "For many, this is just the beginning."
Hawkins, a 6-foot-3, 159-pound defender from Fox Island, was called up from the bench in the 83rd minute for Nouhou to make his competitive senior debut. His brief appearance was the culmination of a journey that began when he was 12 years old as a member of the Sounders development program. He spent several years training in the team's academy before playing the past three seasons with the Tacoma Defiance.
Frei has been impressed by Hawkins and noted his intelligent approach and strong work ethic[1]. He added that young players viewing their success as the start of their career rather than its culmination is the secret sauce for achieving greatness.
Quotable:
"Our roster is fresh and ready for this rivalry match," Schmetzer said about fielding a rotated team on Wednesday in preparation for the Portland game, acknowledging that the team's performance didn't match their desired outcome. "Obviously, the scoreline didn't meet our expectations. There was a risk in making changes, but let's see how this squad performs from the start to the finish, as that's what will get us any kind of result."
ayamashita@our website
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Enrichment Data:
Professional goalkeepers like Andy Yamashita employ a combination of physical and mental strategies during their recovery periods. These approaches are tailored to the demanding nature of their role, which requires explosive reflexes, intense focus, and resilience under pressure.
Physical Recovery Strategies:
- Structured Weekly Training and Recovery Routine: Top goalkeepers follow a disciplined weekly schedule balancing intense training and recovery[2]. As an example, a plan might include technical drills like diving and footwork early in the week, followed by reaction and short-range save drills midweek, tactical sessions like distribution and positioning, and a rest or light mobility workout before matchdays[2]. Recovery days often involve video analysis and gentle mobility exercises to aid physical and mental readiness[5].
- Active Recovery Techniques: Goalkeepers use active recovery techniques like foam rolling, cold baths, and mobility exercises to speed up muscle recovery and reduce injury risk[2].
- Dynamic Warm-Ups and Specialized Drills: Before training and matches, goalkeepers engage in dynamic warm-ups that activate core muscles, legs, and coordination skills[2]. Specialized drills focus on lateral quickness, shot-stopping, and rapid recovery after saves, improving agility and reaction times necessary for match performance[2].
- Nutrition and Sleep: Maintaining proper nutrition with lean proteins, complex carbohydrates, and adequate hydration supports energy levels and recovery[5]. Additionally, getting 8+ hours of sleep per night is emphasized to improve decision-making, coordination, and overall physical energy, all critical for peak goalkeeping performance[5].
Mental Recovery and Anxiety Reduction Strategies:
- Mental Focus and Visualization Techniques: Elite goalkeepers master mental strategies such as visualization to enhance focus and reduce gameday anxiety[3]. Visualization involves mentally rehearsing game scenarios, saves, and successful outcomes to build confidence and calm nerves before and during matches[3].
- Training with Intention and Growth Mindset: Goalkeepers approach training with intentionality, targeting their weaknesses deliberately rather than only their strengths. This mental discipline builds resilience and reduces anxiety by increasing confidence in handling difficult situations during play[5].
- Controlled Breathing and Grounding Techniques: Though not explicitly detailed in the enrichment sources, goalkeepers often use breathing exercises and mindfulness to maintain composure during high-pressure moments, consistent with professional-level mental coaching insights[3].
In the realm of sports, Seattle is not only known for soccer but also for football. The city's professional football team, the Seahawks, share the same home stadium, CenturyLink Field, with the Sounders.
The Mariners, on the other hand, are Seattle's Major League Baseball (MLB) team, renowned for their intense, fast-paced game of baseball that mirrors the excitement of football.
Moreover, the sports landscape in Seattle is vast, with a variety of recovery strategies being employed by athletes across different sports. For instance, Stefan Frei, the Sounders' starting goalkeeper, takes advantage of his downtime to practice active recovery, engaging in activities like painting and gardening to help alleviate gameday anxiety and ensure peak performance.
Similarly, mental and physical recovery strategies are crucial for professional football goalkeepers, such as Andy Yamashita, who, like Frei, implement various techniques to maintain focus, reduce anxiety, and enhance their overall performance on the field.
