4 Steps To Do The Splits | Hockey Goalie

[@goalietraining]

Whenever you are ready there are 3 ways I can help you… 1. Get the FREE program that gives you a 2-5” wider butterfly flare in 14 days or less - bit.ly/butterflyYT-D 2. Subscribe to Goalie Training Pro TV on KZbin - bit.ly/GTP-TV
If you have a specific area of your game that needs work - you will find a solution here. 3. See if you qualify to work with me in my online group coaching program here - bit.ly/GWGF_6 Step-by-step workout plans that transform your mobility, strength, speed and stamina on the ICE - this is how goalies go from untapped potential to confident and consistent.

[@FoxPeaTwo]

I wanted to thank you for a video you had out a few years back. It was a stretch routine, and you said if you’re feeling a sharp pain in the front of the hip to get it looked at. So I did, and I had a small hernia that I didn’t know about; it was pressing on my nerves. So thanks! I assumed it was just soreness after playing and would of lived with it for who knows how long

[@goalietraining]

oh wow - - THANK YOU for getting it checked - - too many players let things go until they are a REALLY BIG problem. Glad to help.

[@kirkstephens1441]

I'm one of your "I used to do the splits" goalie, but that was 30+ years ago. Step 1, my mom's DNA had a lot to do with it. Playing hockey all the time without a coach meant bad habits, which meant split saves when I made a mistake. I did pay for it, did a split glove side, reached past my skate, caught the puck. Also tore muscles in my posterior thigh. I was 20 then and eventually recovered. 59 now and I feel the tightness in the back of my left thigh every practice, every game. Intellectually, I know I need to convert to butterfly or hybrid. Still a work in progress and your exercises really help. On the ice, muscle memory comes back. I even do the occasional kick save, which freaks people out. The last thing I want to do is a split save but I hope the exercises in this video will add to the leg conditioning I need to be a better goalie or at least a goalie that can prevent self induced injuries.

[@goalietraining]

Agree with you - I don't want you guys doing split saves, but if we can build MOBILITY it can help reduce your risk of injury when you are just doing what it takes to make the save.

[@KSanford33]

If you’re watching this video and haven’t downloaded her butterfly app, it’s well-worth it. I’ll be 42 shortly and it helped my butterfly quite a bit

[@goalietraining]

Thanks Ken! Appreciate it 🙌

[@boostedbadboyzx12r31]

@@goalietraining where can we get your app?

[@goalietraining]

@@boostedbadboyzx12r31 Go to your app store and search "Butterfly Challenge" if you are still having trouble, then email my assistant - [e-mail]

[@brooksbfh]

Awesome video, thanks a lot !!

[@goalietraining]

You are welcome!

[@OfficialaccountofWILL]

Are you ever gonna make merch

[@goalietraining]

mmmmmm - probably not, I just have too many other things related to helping goalies, so it is not high on my priority list. I think it would be fun though.

[@OfficialaccountofWILL]

@@goalietraining All good. I would definitely buy it

[@kathrynmckayepretty6374]

Hi ! Just found your site here, great training tips and love the videos! Thanks,

[@goalietraining]

Glad you like it Kathryn - - welcome!

[@kathrynmckayepretty6374]

@@goalietraining Please share if you ever have an open training session for recreational players! I need as much help as I can get, I’m playing on a few teams and get subbed in a lot and the demands of the different divisions and experience levels are all over the place for me. Love the content of your videos!

[@goalietraining]

@@kathrynmckayepretty6374 will definitely do that Kathryn.

[@PTS.MT.Goalie.BJJ.Andrew]

Splits is such a challenge. I worked on it while hockey wasn't allowed in Quebec and it actually made things kind of worse. My advice is focus on strengthening your abductors and abductors as well. Don't just stretch it for 30 seconds. Sometimes I wonder if 10 seconds is enough. I keep hurting my left adductor while playing hockey now. It's really frustrating. Probably has a lot to do with coming back after 15 years of playing in a league but still. You're muscles NEED RECOVERY before playing hockey. also, I would feel pain the next day in my left hip, so just because I was fine the day of doesn't mean Ill be fine tomorrow. Really train this with CAUTION.

[@goalietraining]

Make sure you watch the video Andrew - I don't really have 30-second static holds as the foundation of this progression. Watch the video and I explain it all to you - as well as what you need to avoid (like just stretching :) )

[@srStinnky]

love it. yes a video on why left side is more conformable, but I have the feeling it has to do on how we stand and our organs. Can we use something like a glider instead of the TRX? I'm pretty close to performing the front splits on both sides, but rarely use it on the ice the side splits its further apart but I feel I have the anatomy to do it because every time I practice for it I don't have any discomfort only probably the stretching feeling in the back of the knees and actually just yesterday I as able to bring my head to the floor in a straddle front fold. I've used the middle side splits on desperation saves but yes I found the butterfly challenge way more useful. thank you again for this videos! can you make one video on core stabilization for the power slide? (or maybe there is one, haven't checked your video gallery on this subject )

[@goalietraining]

yep - I went over that left side bias a few years ago when I talked about the PRI drills I include in my workouts - but definitely time to do an update on that.

[@bfish9700]

It's weird, I could do a full side split in my 20's. Never been able to do a front split. It was crazy, I could do them cold, just drop into a side split. I'd like to get it back, but the butterfly challenge stretches have really helped my functional play probably more. I can't really imagine being stuck in a split during a game (I had to use my hands to "get up")

[@goalietraining]

Ha ha… yeah, it would look bad if you went into the splits in a game and you team had to come get you out!!

[@henrydisbrowe6704]

I just want to save my groin ur helping thank you

[@goalietraining]

Glad to help Henry!

[@aymeneljaji5795]

I did the splits before but it was on accident and it was for maybe less then a second does that mean I can do the splits?

[@goalietraining]

it depends... .did you get it on film - - ha ha!

[@13Lextalionis]

Is that polish national jersey behind you? All the best from Poland :D

[@goalietraining]

Yes it is! Ondrej Raska's jersey.

[@rolandbouchat7462]

I would rather say longitudinal and lateral split than side and front split...since you asked

[@goalietraining]

Sounds great! I would call it Sagittal split and Frontal split if I were allowed to come up with the names :)

[@hazardousharpy3754]

I was born with hips that don't internally rotate so imma do this instead of the butterfly

[@goalietraining]

Just be careful, because it can add a lot of wear and tear to your hips, plus it’s a really difficult position to recover from if you don’t control the rebound on the first save. It’s a tool you can try to add to your toolbox, but it shouldn’t be a primary safe selection.

[@henrydisbrowe6704]

Not at 63 need different when I was younger no problem

[@zel3996]

Step 1 replace my parents

[@goalietraining]

ha ha - easier said than done. Other than their hip structure, I'm sure they have a lot of other great characteristics 😀