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All Star steps to achieve your goals, a helping hand and a kick in the pants!

All Star steps to achieve your goals, a helping hand and a kick in the pants!
Buffalo Goalie Ryan Miller

Vezina Trophy winner Ryan Miller takes action to reach his goal of being the best. Photo by Scott Slingsby.

Do you ever talk yourself out of becoming better or achieving your goals?  Why do we do that?  I almost did that to myself on Saturday.  I had a lot of work to get done, but I wanted to get out for a cross-country ski (one of my goals is to get out for a ski or snowboard every week of the winter).  I found myself rationalizing my way out of going for a ski.
Here are a few of my carefully thought out points of argument:
  • You will have to get changed into your ski gear and that will take time
  • Then you have to drive out to Circle R Ranch for your ski – takes time, bad for the environment too.
  • Then you have to wax your skis – takes time.  And what if you don’t get the wax right the first time, then you will have to re-wax.
  • Then it will take 2+ hours to ski 30km.
  • All together that is going to take 4 hours out of your day!  Can you really afford that?
The funny thing is, this is a goal I actually want to achieve, skiing is fun, it is one of my passions, it was my varsity sport and I still want to be better at it.  Was this rationalization all fueled by the fact that it was minus 10C outside?  Or was I having a bout of laziness?
The solution – Step 1:  Get off my butt.   Step 2:  Go skiing for 10-15km.  Step 3: Go home and get back to work!
Am I the only one who does this?  Did any of you set a goal at the beginning of the season or maybe even January 1st to get in better shape for hockey?  Did you decide that this year you would do some goalie specific off-ice training to both improve your performance and reduce your risk of those  painful and frustrating injuries?
I know we all get overwhelmed and as I like to say “life happens” but that does not mean we need to turn our back on our goals.  Note:  it is not actually a goal if you are not taking consistent action steps toward achievement; THAT is a wish or dream.
Don’t have time to workout in the gym for 60-minutes three days per week?  Okay that is fair, would you have 20-40 minutes to spend working out at home?  Do you think doing that consistently would help you take steps toward achieving your goal of helping your team win more games?  Do you think you would feel better and more positive about yourself after finishing each workout?  Well then, don’t sell yourself short.  Don’t talk yourself out of achieving your goals.  Start with small steps and set yourself up for success.
I know you will have a little time on your hands with the NHL All-Star break coming up, so let me help you fill that time with something productive that will help you and your team charge into the play-off season which will be here before you know it.

A Special Offer for InGoal Readers Only

Don’t even ask me how David got me to agree to this deal because I did not even give this good of a deal during the initial launch period and I will not be repeating it!  Just for readers I am offering an extreme All-Star discount on the Rapid Response Goalie Training System.  This is the system that made huge waves when I launched it back in November because it is the only goalie specific training program that you can do at home with minimal equipment (some dumbbells, a stability ball and a resistance band) with workouts that last 20-40 minutes and you decide whether you workout 2-4 times per week. and I wanted to reward those of you who are serious action takers so the offer will only go for 36-hours and then it is gone forever!!  So get the best price ever from noon ET on Monday, January 22nd until midnight on Tuesday, January 23rd.

Even if you don’t do the Rapid Response Goalie Training system, do something to make yourself better.  Here are a few steps:
  • Decide, what needs the most improvement?
  • How much do you need to improve (preferably it can be objectively measured)?
  • What 3 things can you do to improve that?
  • Where will you make time to take those steps?
  • Write down your goal and your proposed action steps.
  • Record each time you successfully take an action step.
  • Keep going.

So if your goal is to reduce your risk of groin injury, your plan might look like this:

  • I need to improve the flexibility and stability of my groins.
  • I will do a baseline measure of my hip mobility.
  • I never stretch, so I will add two groin stretches and one functional strengthening exercise and do that every other day.
  • This will only take 10-minutes per day, so I will do it right before bed.

I hope this helps point you in the right direction, once you get on the right track it is much easier to keep going, so take the first step that is right for you!

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. Matt in Montreal

    I’m getting a real workout trying to get that link to, ummm… workout.

  2. Matt in Montreal


    I got it. Super-deal.