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Goalie Specific Strength Training Part 2: Core

Goalie Specific Strength Training Part 2: Core

Maria Mountain Core Low Hip Shift & Rotate JPEGPart Two of our three-part series looking at the top goalie-specific strength exercises that will help maximize your performance on the ice and reduce your risk of injury focuses on core exercises.

I have a mini freak-out every time I get an email from a goalie who tells me about their current ‘core routine’ and it looks like this:

• Scissor crunches

• Side crunches

• Reverse Crunches

• Helicopter Crunches

• Atomic Crunches

You get the idea right?

Not only are crunches NOT the best way for almost any athlete do develop functional core strength, they can actually hasten the onset of some nasty injuries like lower back disc herniations. One of those will keep you off the ice anywhere from one to six months and some require surgery. Not cool.

Using crunches as the foundation of your core training is like using calf raises as the foundation of your lower body training – can you see how that may not be the best direction to go.

You probably already know that I am a fan of core planks and plank variations, so today I want to share some advanced, ground based core training exercises with you.

By ‘ground based’ I mean that you are standing on the floor, so your core or your torso needs to work in concert with your hips, knees and ankles, just like they do on the ice.

Low Hip Shift & Rotate – teaches your adductors (groins) to lengthen under tension while using your abdominal obliques which are part of the oblique functional chain. Do six to eight reps each way.

Wide Stance Rotary Wave – teaches the adductors (groins) to take quick impulses of force when they are in a lengthened position while the muscles of the torso stabilize the impulses from the upper body. Do 10-15 seconds for three to four reps per workout.

SA Cable Pec Fly – stabilize through the hips knees and ankles while applying force through the upper body and stabilizing the transition through the torso. Do six to eight each

Watch the video below for the proper form on each exercise:

Be sure to go back and read Part 1, with the three most effective lower body exercises for goalies.

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 Comment

  1. Will Griswold

    Awesome Maria! We met at the FCA Elite Camp in Buffalo last year. Hope to see you this year…I hope I am going. Broke my tibia last Friday, surgery Saturday, so will be rehabing soon.