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Hockey Goalie Training Part 1: Mobility & Stability

hockey goalie for goalie training emphasis

Hockey goalies must must must train. There’s constant stress and strain on both the knees and the hips that creates a need for programming. Your normal lifts and stretches won’t cut it if you want to keep healthy and loose for your best play. In this 3 part series, I’m going to be going over great exercises to implement into your program that can really make the difference. Our first 3 exercises focus on mobility and stability. 

Goalie Mobility

Mobility is a MUST for hockey goalies, affecting everything from reaction time to injury prevention. Goalies need to move quickly dropping into the butterfly, making lateral push offs, extending for saves, and recovering to their stance in a split second. Without training mobility, these movements become slower, more restricted, and put unnecessary strain and locking up on the body, increasing the risk of injuries in the hips, knees, and lower back. Strong hip, ankle, and thoracic mobility allow goalies to maintain a deeper, more stable stance to react faster and make explosive saves without overcompensating. Improved mobility also helps with the endurance aspect by reducing fatigue and allowing goalies to stay sharp throughout the game.

Goalie Stability

Stability and balance are essential for hockey goalies, impacting everything from control in the crease to injury prevention. Goalies constantly shift their weight, drop into the butterfly, push off laterally, and extend for saves—all while needing to stay centered and in control. Without proper stability and balance training, these movements become less controlled, leading to inefficient recoveries, unnecessary strain, and a higher risk of falls or awkward landings that can cause injuries to the hips, knees, and ankles. Strong core, hip, and ankle stability allow goalies to stay grounded in their stance, absorb impact effectively, and maintain control when reacting to rapid plays. Improved stability also enhances endurance by reducing wasted movement, allowing goalies to conserve energy and remain sharp throughout the game.

#unleashthepotential

Written by:

Dan Aquino

BS, ASFA-CPT

 

Take action… Now!

Training Aspects Personal Training and Sports Performance locations:

Voorhees Flyers Training center.

Ice land hockey rink

The Hollydell ice arena, in the main building.

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