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 you can. It is not a speed drill. Try to find the pace that I show you in the video.
Do five to eight on each side.
It will take a bit of practice to get this one down, but stick with it.
Use it as part of your dynamic warm up before you head onto the ice or before your agility training off the ice.
Hockey strength and conditioning coach Maria Mountain, MSc specializes in off-ice training for hockey goalies. As the founder of www.GoalieTrainingPro.com and the owner of Revolution Sport Conditioning in London, Ontario, Maria has trained Olympic Gold medalists, a Stanley Cup Champ and athletes from MLB, NHL, AHL, CHL, CIS and more.
You can get a FREE 14-Day Flexibility program for goalies HERE!