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Are Your Knees Sore? Try This Goalie Workout

Are Your Knees Sore? Try This Goalie Workout

Maria-MountainSix months ago a friend of mine, who is also a goalie coach, emailed me to ask for some help. He was still a very athletic guy, but his knees were not holding up to the pounding his regular workout routine was giving him.

He was at a bit of a loss because he had a routine that worked great for him, kept him feeling good on the ice and trim around the waistline, but as his knees started limiting his ability to complete that workout, he felt the slide starting. A little slower on this move, a little bigger around the middle. You know, the slide.

Now he is a very fierce competitor, so I knew the workout had to be challenging – so this is not for beginners. Do not even try it as your first foray into off-ice training.

Here is exactly the program that I gave him, and below that is a video showing you how to do it:

Maria Mountain Knee Workout

Keep in mind, everyone is different, so start slow, learn the proper form and if it does not feel good on your knees, then do not do it:

 

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.

3 Comments

  1. Patrick Roy

    Maria has great exercises, so my comment here is in no way a criticism of her methods or skills.

    I had sore knees after only playing 1 year in goal. My fears were of serious damage (I like eating so carry more weight than I should). My Dr said there was barely any cartilage wear. I asked my massage therapist, a former goalie himself, what he thought. Turns out it was just sore tendons under my kneecaps, straining due to unequal strength & workload on the adductors (‘groin’ muscles) and the IT band on the other side of the leg, from hip to knee.

  2. Kyle

    I had knee pains (always right knee) on the outside just below the bend. I have been using a foam roller to loosen the IT band and no longer have the pain.

  3. jesse

    The kinetic chain… upstream – down stream… sore knees = problems in hips and probably ankles and probably lower back issues. That’s my problem – super tight hip flexor and glutes caused my left knee to balloon up after a week of camp. After 7 months off the ice and many trips to the physio therapist, lots of mayofacia release and foam rolling in my problem areas, my lower back pain is gone and I can move without being stiff or in pain. now I just need to rebuild the strength I lost while my knee was healing….