Select Page

A Non-Stretch That Helps Your Hips Move Better

A Non-Stretch That Helps Your Hips Move Better

Maria Hip Stretch TeaserYou might be surprised to know that one of the biggest things I find as I meet goalies from all over the world is that many of you don’t have a flexibility program in place – PERIOD.

And then 80 percent of you who think you have a flexibility program in place are not working on the things you need to actually make significant changes to your mobility.

Anyone out there stretching regularly, but only maintaining your mobility?

If you answered “yes” then you are probably in that 80 percent.

Today I have a mobility exercise that is different than what you have been doing in the past. Instead of trying to stretch a muscle into submission, this exercise actually makes your hip joint work better.

The hip is a ball and socket joint. The head of the femur articulates with your pelvis via the socket – it is called the acetabulum. Now, it isn’t a straight hinge like a door. The femur pivots in the socket, but it also needs to rotate and glide.

It is the glide we are after with this goalie exercise.

Here’s how you do it:

I am using a 1.5-inch Superband in the video because it has a nice elastic pull.

You could also use a regular resistance band, but place a folded towel where it hits you on the inside of your leg because you don’t want that digging in.

Spend 60 to 120 seconds on each side. Try to relax and let it glide; don’t force the movement.

Test/Re-Test

If you want to know whether or not it is helping your hips move better, do this:

  • Before you do the mobilization, perform a squat (with out rounding your lower back) as far down as you comfortably can.
  • Take a mental snapshot of what it looks and feels like.
  • Do the mobilization.
  • Repeat the squat test and see how it feels.

You can do this one as part of your daily routine. I would put it toward the start of your mobility program right after your self-myofascial release (foam rolling).

Happy Training,

Maria-Mountain-150x150Hockey 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.

You can get a FREE 14-Day Flexibility program for goalies HERE!

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 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. Try Maria's Goalie Stretch Solution today.

1 Comment

  1. Larry

    I would like to know your thoughts on the large number of strength & conditioning coaches who say athletes are stretching to much?

    You have a lot of stretching and mobility exercises, but isn’t there some truth. That strength is just as important?