Off-Ice with Adam Francilia: Swiss Ball Groin Buster
- Train adductor muscles at end range of motion, where goaltenders are most at risk of groin injuries during butterfly saves and lateral pushes.
- Prioritize correct muscle-firing patterns and movement mechanics over speed or repetition volume — quality of movement transfers directly to on-ice performance.
- Maintain proper pelvis and spine alignment throughout the exercise, as Francilia identifies this as critical to safe and effective execution.
- Watch the full video before attempting the drill, then replay and pause at key coaching points to master technique before adding load or reps.
- End-range strength training is a recurring theme among elite goalie performance specialists, including New Jersey Devils Director of Performance Science Devan McConnell.
Adam Francilia works with some of the best goalies in the game and today returns with another position-specific exercise designed to help you become a better goaltender. The Swiss Ball Groin Buster has important strengthening components but also emphasizes muscle-firing patterns and biomechanics we employ on the ice.
Working with Francilia, we’re continuously impressed by his ability to watch a goalie on the ice and diagnose biomechanical issues that can be improved with targeted work in the gym. That work is as much about training the correct movement patterns as it is about building strength, and it’s something you’ll recognize in the Swiss Ball Groin Buster video below.
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