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Sample Static Stretch Circuit for Goaltenders

Sample Static Stretch Circuit for Goaltenders

Los Angeles Kings Goalie Jonathan Quick

Jonathan Quick knows how to get stretched out properly. (Photo by Scott Slingsby)

Last week I shared an article about why you need to do a static stretch circuit before you practice or play.

This week I am going to show you some good stretches for goaltenders.

Remember: It is still good to do your dynamic warm-up after the static stretch circuit. In fact, that is exactly what you should do.

That said, this quick video gives you a sample static stretch circuit that you can use today.

Be sure to hold each stretch for 30 seconds on each side.

You only need to go through the circuit once and then go into your dynamic warm up.

Here are the stretches:

• Hip Flexor Foot on Wall
• ½ Kneeling Groin
• Spiderman
• Pigeon
• Kneeling Lat Stretch
• Standing Hamstring + Rotation
• Elevated Hip Flexor

For more goaltender-specific training, be sure to check out Maria’s Rapid Response Ultimate Goalie Trainer Program, as well as the hockey training website.

About The Author

Maria Mountain M.Sc.

Hockey strength and conditioning coach Maria Mountain, MSc specializes in off-ice training for hockey goalies. As the founder of 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. Try Maria's Goalie Stretch Solution today.


  1. Mike Flowers

    Maria, everything I have learned is to stay away from stactic stretching before practices and games as you are teaching the muscle to fire slowly which is the opposite of what happens in sport. Thus causing more injuries. Static stretching complements training when down at the end of practice. Dynamic stretching is what I have been taught to be done before training and competition.

    • Mike O'Brien

      For a goalie, though, the muscles that are being statically stretched are the ones that will be stretched during a game, not the ones that will be mostly firing. For example: stretching the adductors, while not stretching the abductors, is a reasonable preparation for a butterfly, or full split. Watch Jonathan Quick’s pre-game stretching and you’ll see he’s doing exactly that.