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Hip And Core Exercise To Stay Taller In The Net

Hip And Core Exercise To Stay Taller In The Net

In the video below I show you a simple exercise you can do anywhere that will train your oblique abdominals and your lateral hip muscles in an integrated fashion – in other words a way you can train them to work together:


This variation of the side plank will highlight your lateral hip strength (or lack thereof) as it has to work twice as hard to keep you in a stable position compared to the common everyday side plank.

When you do the regular side plank your top leg helps stabilize. In this version, the bottom leg is on its own. In fact most of you will get in a really nice side plank position, thinking this variation will be a cake-walk.

Then you will try to lift your top leg …

…  and for every inch you lift that top leg, your hips will sag down toward the floor.

This is not what we are going for. Don’t worry if this is you – most goalies start out this way, so I show you very slightly easier version in the video that you can start with.

Start with a 15-second hold and build up to 30 seconds on each side – but remember, the position must stay perfect. If you are not holding that perfect straight line position then decrease the duration of the hold.

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.

Maria also has a NEW version of her FREE 14-Day Flexibility program for goalies that anyone can try for free by clicking 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. Paul Ipolito

    Perfect timing! My son’s goalie coach suggested today that he needs to work on hip flexibility. Thanks.