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How To Get The Most From Your Butterfly Flare

How To Get The Most From Your Butterfly Flare

Maria Mountain, M.Sc.

Maria Mountain, M.Sc.

I had an observation from a goalie who had been working on his hip flexibility for a little while and was seeing some small improvements in the width of his butterfly flare.

He noticed that he could get a wider butterfly flare when he was actively going through his range of motion on the ice (during warm up for example), but during the game when he actually went down into his butterfly, he was not able to get that extra coverage.

This perfectly demonstrates the difference between flexibility and mobility.

Mobility is what we are all after. This is the useable range of motion that a goalie has at their disposal, not the range of motion that a goalie can stretch through.

You Need To Generate Tension

In order to create useable range of motion (or improve your mobility), you need to generate tension through the range and particularly in the end range. This will “teach” your brain that you have control even in this lengthened position.

It’s kind of like when you started walking to school on your own: You had to prove to your parents that you would look both ways before you crossed the street and walk facing traffic before they let you venture out alone.

So here is the exercise that will help you earn the trust of your nervous system and gain more access to your reservoir of mobility:

How Many?

Start with 10 repetitions with a five-second hold and then work your way to five repetitions with a 10-second hold.

WARNING! Remember, you all have different shaped hips. Some are made for this position; some are made for anything BUT this position. So although you are generating tension as part of the technique, you must listen to your body.

If you are feeling pain or pinching in your hip, then this exercise is not for you. Stop immediately.

If you are feeling a stretch sensation deep in your hip (it can be tough to pinpoint), then you are fine, but other than moderately fatiguing in your hip muscles it should not be uncomfortable for you.

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.