Get A Wider Butterfly: How Flexibility Training Changed
I got thinking about this topic because I just revised the free 14-Day Butterfly Challenge for goalies and I was surprised at how much of the old routine I carried over with the new program.
It has worked for thousands of goalies, so why mess with it too much?
But I also made a few key changes that will make it even more effective. So whether you follow that flexibility program or have your own routine that you do, here are the ingredients that your program should include:
A structured program – if you just do what you feel like doing, you will probably stretch the areas that are already quite mobile and neglect the areas where you really need work.
Some form of self myofascial release – there are those who argue that it does not have a benefit other than increasing your tolerance for foam rolling, but try it for yourself, you will find ‘knots’ in your muscles that you were not even aware of. After one to two months of consistent foam rolling, those will be gone.
Static stretching – you are likely already doing this one, so I won’t tell you that you should, but make sure you are doing it at least five days per week.
NEW! Stretching under tension – this is the biggest area that has changed for me since the original version of the Butterfly Challenge. I have always included strength exercises where there is lengthening under tension, but I think it is so important that I have included it as part of your mobility training. Flexibility without strength and control is a recipe for injury. I did an entire article on this HERE
So we keep doing what is working and then try to add a few new elements to make it better. Use the checklist above to see how your current stretching routine measures up, if it is working for you, then keep going – be consistent. If you would like a simple flexibility routine that you can do in five to 10 minutes then check out the free Butterfly Challenge 2.0.
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.