Beer League Hockey Goalie | Mobility Drills

[@jeffw3092]

Hips for sure. On Ice? No problems. After driving home from the arena is another story. Very achy for about 2 days after.

[@goalietraining]

That's not cool Jeff - - have you done the butterfly challenge yet? A lot of goalies like you find that it virtually eliminates that post skate achy-creaky feeling in the hips. The link is in the description if you are interested in giving it a try - it's free :)

[@jeffw3092]

@@goalietraining I have started, and my flair is wider. Slow improvement, I would say. 👍 Crazy how accurate "achy" and "creaky" are as a description.

[@goalietraining]

@@jeffw3092 ha ha - - I know it... I've lived it too :) And slow improvement is awesome - keep it going.

[@GUISNIP]

I am a badass 57 yr old beer league goalie, and your training helps a lot!

[@goalietraining]

I love my BABLs!!! Wooohoooo - so glad to help you frustrate all the skaters out there!

[@truemyth3148]

Wow no one has knee problems I’m impressed. When I do your 90 90 leg stretch on the floor I can really feel it on the inside of my knee (mcl?). It carries onto the ice when I flare out or stretch out in a butterfly position.

[@goalietraining]

Try putting a towel roll or yoga block under that knee when you go into the 90/90 position, that will help. You are right, especially if you are limited in hip internal rotation, that torque will go to your medial knee. Just be gentle with it and be consistent to see if you can improve that hip IR.

[@truemyth3148]

@GoalieTrainingProTV so is that something that will get better as I increase hip mobility or should I look to strengthen the knee area?

[@goalietraining]

@@truemyth3148 It should, but if you are experiencing knee pain or discomfort that does not get better, you should get it assessed by a physiotherapist who has experience working with athletes.

[@ryangriffithbass]

Great video, thank you! Some days I feel fine, but when I do experience stiffness or tightness, it's typically my lower back & hips. I think especially the lower back, which will start feeling tight & sore on not-so-great days.

[@goalietraining]

Lots of things that can get that lower back feeling stiff - - but improving your hip mobility can help in many cases.

[@grimkeeper35]

I thought it was my hips limiting me but it turned out to be my lower back. I've started emphasizing keeping my lower back loose and I have seen a huge improvement in my mobility. I have to work on it pretty much every day but the work is paying off. I'm in less pain on and off the ice and I feel better than I did 15 years ago. Don't be like me and wait forever to take care of yourself!

[@goalietraining]

Did you work with a physio to establish that your hips are not giving you the back stiffness? I would keep working on the back, but also see how to unravel those hips a bit if you can, I bet both will feel better.

[@grimkeeper35]

@@goalietraining Yes! I'm working with a doctor on this. I still do all my mobility stuff along with the lower back exercises/stretches. It's made a huge difference!

[@goalietraining]

@@grimkeeper35 PERFECT - that is exactly the best thing to do. Good work!

[@jtgoalie]

Thanks for this...as much as I'm limited by aged arthritic hips, lately I find myself standing up more to take pressure off of my knees...old school stand-up and pad-stacks :D

[@goalietraining]

Pad stack is a thing of beauty and how lucky are you to have that stand up style in your tool box... save those knees :)

[@michaelpacini1332]

Great info ! Yes my hips and sometimes inner thigh . Very sore especially when I get out of the car when I return home.

[@goalietraining]

Take these ones for a whirl and see if it helps at all.

[@Dante_8183]

It's my hips for sure. Been doing physio for my MCL and they said my hips were tight. I have been stretching internal rotation and external rotations and well much looser now.

[@goalietraining]

Not sure the mechanism of your MCL strain, but having tight hips will put more torque on your knees. Glad you are in physio and happy to hear it is helping Sam.

[@srStinnky]

As always this is golden! thank you Coach M!

[@goalietraining]

Thank you very much Adrian!

[@jimjones9100]

hip flexor - right side - created from work travelling in car approx 60k km per year - have femur rubbing on hip

[@goalietraining]

Yeah, that is tough - being in the car like that. Gotta keep your foot on the gas :)

[@orieoman]

Hips and groin! I don't have much of a flare and i have a difficult time getting into a wide stance and crouching down as i feel a massive knot in the front of my hip flexors as i bend forward

[@goalietraining]

Hey Matt - if you are bending forward you probably aren't feeling a knot in your hip flexors because they are getting slack when you bend forward. It makes me wonder if you have a bit of hip impingement maybe and that's what you are feeling in the front of your hip. You might want to get that checked by a physiotherapist. Check out this guide to hip impingement and see if it sounds like what you are experiencing - www.goalietrainingpro.com/goalies/hip-impingement-in-hockey-goaltenders-the-comprehensive-guide/

[@orieoman]

@@goalietraining sounds like I have a whole pile of impingement!

[@goalietraining]

@@orieoman mmmmmaybe... but there are other reasons you could be getting impingement (capsular restriction, position of your pelvis, etc), but I would get it checked out if you read that guide and thought "that's me".

[@jeffreyhurley3243]

Those TFL points and reaction... I feel attacked 😂

[@goalietraining]

ha ha - I know the feeling myself Jeff.

[@jonmorris6793]

Thanks for this coach! As a 40+ year old beer-leaguer i would say I have two big issues. #1 General Fitness - sadly after years of neglect the best way to describe what shape I am in is sadly…well…round. This is something I am working on in conjunction with you goalie specific exercises are there typical gym activities we should be doing that will help improve general fitness as well as on ice performance? #2 - strengthening and loosening the adductors and abductors. There was a time when standing with my legs more than shoulder length apart was easy but I’ve found as I’ve gotten older the legs don’t split quite like they used to. Thanks again for the content!

[@goalietraining]

Consistently working on your mobility is the key. I have a lot of videos that can help with that here - - or you can do the Butterfly Challenge (link in decription). For general fitness stuff - there a loads of things you can do to improve fitness, it really depends on your goals, but again, consistency is the key. If you feel your stamina is your biggest limiting factor then get out walking (quick pace), riding the bike, Elliptical, etc - - work up to 4 sessions of 30-minutes per week, but start with whatever works best for you - 2x10 minutes is a good start. If you are 'rounder' than you would like to be, this is where I would start (mobility + cardio). And have a look at what you're eating and see where you could cut some empty calories. Hope this helps Jon!

[@jonmorris6793]

@@goalietraining perfect! Thanks Coach M!

[@goalietraining]

@@jonmorris6793 You are welcome Jon - hope it helps.

[@jimjones9100]

Hips - precautionary x rays to see where my hips are - bursitis on right hip rubbing , water bubble (?) on left hip - need to strengthen so BF to stand pulls both hips up - tight hip flexor so loosening both sides - " hips pretty good condition for age (73) - working with Dr @ Physio - similar direction as yourself - keep your expertise coming, with Thanks

[@goalietraining]

You are doing all the right things - working with the physiotherapist is the key. I think if your biggest issue is bursitis, then you are in pretty good shape - sounds like there wasn't any osteoarthritis, so that is nice. Keep it going!

[@chrisbruce31]

Hips, for sure.

[@goalietraining]

Yeah - that's probably the most popular answer.

[@christophercozad4374]

Is it my hips, knees or ankles?... I think its mostly my skill.

[@goalietraining]

ha ha - good point Christopher... maybe it's your equipment - - maybe you just need new pads... or skates!

[@SmallStepGoalie]

Beer League Goalie == Old ****er Goalies?

[@goalietraining]

I prefer 'beer league" :)