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Exercise Most Goalies Cannot Do – But Should

Exercise Most Goalies Cannot Do – But Should

Most goalies cannot do this exercise, but they should be able to since it requires flexibility, stability and motor control at the hip through a broad range of motion.

This is the definition of mobility.

Introducing your new nemesis – the Pigeon Flow:

Remember the idea is to do it slowly. Going fast is much, much easier. Once you can do the movement successfully at a slow pace, work on taking out every single wiggle on the way up and down, make is as smooth as possible.

Once you have mastered that then I want you to do the exercise as though you weigh 500 pounds. In other words, generate tension in the muscles you are using to move that resistance through the range. This sounds kind of weird, but it is just a method to strengthen your muscles through the movement.

Start with three repetitions on each side. You will make the drill harder by going slower and then generating the tension while going slowly. Let me know how you do and what you think of this new drill.

Happy training.

Dryland goalie trainer Maria MountainHockey 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. Mike@MHH

    That was pretty difficult the first time. The real trick is to go slow for sure.