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Author: Maria Mountain M.Sc.

Goalie Training: Advanced Lateral Leg Power Drill

I do not call this an “advanced” leg power drill for hockey goalies as a marketing ploy. It really is advanced, even if it looks pretty straight forward. If you do not have a great off-ice training foundation – in other words, if you have not been training consistently for the past two to three months, two to three times per week – then put this one on the back burner and start by focusing on your flexibility, stability and strength before you attack this power/speed drill. Now, for those of you ready to tackle this lateral speed drill, do...

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Goalie Training: Time To Re-Thinking Juggling?

Let me make this clear: I think it is still okay for goalies to use juggling as a way to train dexterity. I am not, however, convinced juggling will improve your tracking or hand-eye coordination the way a goalie uses those skills on the ice. I recently saw a video of a couple young goalies wearing their glove and blocker while handling their sticks as a basketball player may work on their ball handling; around the waist, through the legs, loop over the back – all of it. On first glance my thought was, how is this relevant? Upon further review...

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Understand Injuries With One Simple Question: Is There Pain?

“Is There Pain?” is a “Yes” or “No” question. Just like you, I love to hear what is going on with the NHL goaltenders. Anytime there is an injury it immediately gets my attention because I believe my number one responsibility is keeping you healthy. You can’t win any games from the stands can you? So when I read this line from the article about Roberto Luongo’s recovery from hip surgery, I immediately felt compelled to write this (literally, I just read it two minutes ago) … The groin twinges would go away, though, so Luongo seemed to think nothing of...

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Goalie Training: Dynamic Pigeon Exercise for Mobility and Stability

You have all done the “Pigeon” stretch I am sure. Many of you have also done the “Pigeon Flow” that I showed you quite some time ago. But you have never done this one … until now. It is tricky. You can lightly hang on to something for a little bit of help with the balance while you groove the pattern, but do not make this your default method of completing the exercise. That will not activate your hip and torso stabilizers the way you use them on the ice. The idea is not to go as quickly as...

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Goalie Training: Best Stretch Ever (And How To Do It Right)

I think the proper moniker is “World’s Greatest Stretch” but for some reason around RevCon we call it the Best Stretch Ever. I do know that I was introduced to it via Mark Verstegen of Exos (formerly Athlete’s Performance). It is a great 3-in-1 dynamic warm-up exercise that I see butchered almost every time I see it done by a team, so here is your step-by-step guide to the Best Stretch Ever: Here are your key checkpoints: Movement #1 Extend your back knee (try to straighten your leg) and actively make your body as long as possible from the...

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