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Training Tip: Flexibility Test – Will You Pass or Fail?

Training Tip: Flexibility Test – Will You Pass or Fail?

Regular InGoal Columnist Maria Mountain is an expert trainer of hockey players, including Stanley Cup Champions. Learn more about working with her at

Can you pass the flexibility test? photo by Scott Slingsby

When I have a initial consult with most goalies one of their primary goals is to get a wider butterfly flare and to be able to do the splits. This is kind of like a kid showing up to his first basketball practice and wanting to start with dunking (okay, maybe that is a bit of an exaggeration, but you get the idea).
Before we even think about the flare or the splits, we need to look at the very basics of mobility.  Not just mobility at the hips either, we also need to look at how the shoulders move.
So today I want to share a little basic flexibility assessment that you can do on yourself.  If you do not pass all of these tests, then you should take the time to work on the areas where you are deficient until you can pass.  Check out the video to see what the tests are and how you can improve the ones that need some work.

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. Ricke5y

    Hey Maria…I’m a 69 yr old Goalie Coach and guess what…I passed all 3 tests, but I still do the stretching exercises and every goalie I train has to pass all 3 of these. I also incorporate these exercises in our pre-game and pre-practice routines. I just luv all of your goalie specific training videos and I use many of them to make
    my goalies more flexible.Thank you…keep ’em comin.

  2. fred

    Hey Maria, how do i tell my teammates that it is not MY fault when i give up a goal on a 3 on 1 situation!!! i try to always take the shot but after a few 3 on 1’s i kinda dont know what to do whether to stick with the shot or guard my far side?? if i give you their emails can you just tell them to quit f—– up!!

  3. Bill


    Well if you don’t take the shooter no matter what the situation, you are the problem not the solution.

    Try taking the challenges of the odd man rushes and getting it done. If you think your guys aren’t doing their best it can become your excuse to not do your job..Everyone on the ice can make a mistake but you. Other than that there is no pressure right?
    The difference for everyone else is they are not wearing the mask you are… That’s why you are there. To fix the mistakes… no matter what.

  4. avril

    When I did it the first time I thought I’ll pass, but I failed, without no explanation…..So I started a Toronto flexibility training to improve things. In only 3 months my flexibility increased considerably and I passed the flexibility test without any problem.