How To Butterfly | 5 Beginner Tips For Hockey Goalies

[@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.

[@salisbury84]

Unbelievable that this is free. My goodness - I have a son that got into hockey last year and decided recently that he wants to be a goalie. Looking for tips on how to get him started and found your channel. Fantastic.

[@goalietraining]

Happy to help Jon! Part of my mission is to help any goalie, anywhere in the world stop more pucks with fewer injuries, even if they never join one of my paid programs :)

[@daner4497]

Hi , I am 37 and have a disease called Ankylosing Sponditis..its a disease of the spine and joints. Thanks to you and your videos on stretching etc I am able to play the game I love..thank you for what you do for us tendys.

[@goalietraining]

That is amazing news... especially since my Mom has AS too - so I know what it is like. So glad you are out there stopping pucks and working to stay active - that is key!

[@rinomadera5958]

My biggest challenge is the bottom up recovery from the butterfly. I need to keep losing weight and practice all your off ice drills. Love your channel. Thank you!!!

[@goalietraining]

yeah - that is a really tough part - I do have some good drills for that here on the channel - work on that bottom up Split Squat pattern!

[@louperron7086]

Thanks for all those free videos, i'm a 25 y/o goalie that stop 8 years so i'm happy that you help me 😊i really need to add some flare because i have some difficulty to have a nice closed butterfly, my pads have always a little space between them when i drop into butterfly

[@goalietraining]

Happy to help - welcome back to the goalie union!

[@louperron7086]

Thank you !!

[@MariaMountain]

You are welcome. @@louperron7086

[@ryanwestland8573]

Using ccm pro knee pads. Few years old now. They always slid down so I have to use a garter. Straps are getting worn and looking like cooked bacon but I never had them very tight. Having a hard time finding knee pads I like after these ones. Have a new set of Brian's but they're not the same...

[@goalietraining]

Maybe give the Warriors a go - - see how they compare. I've never used CCM or Brians - thanks for sharing your experience with them.

[@TheDavalope]

Wow, this is some high quality goalie training. I started playing goalie back when Ken Dryden was still with the Canadiens. I had to slowly adjust my playing throughout my life and the transition to full butterfly has been no different. I always learn whenever I see your videos. Well, done!

[@goalietraining]

Thank you so much - I appreciate your kind words. Dryden was my hero when I was young too - - at that time I could only play road hockey because there was no girls hockey back then.

[@theajmeerwald]

I use Brian’s pro knee pads and Bauer goalie pants. The inside of the pant leg has a strip of webbing attached that I use to tie a skate lace through the tabs on the tops of my knee pads. There’s plenty of room for movement, but they do not slide down

[@goalietraining]

I think that is probably the BEST way to keep them in place - I feel like I am so slow getting dressed already, that tying in my knee pads would make me THAT much slower :)

[@srStinnky]

Great tips! I use the same as you, the warrior’s knee pads, depending on the socks I wear I use a strap around under the lower edge of the knee part just out of habit because they don’t really slide down

[@goalietraining]

Better to be safe than sorry - nothing worse than knee pads sliding down.

[@srStinnky]

@@goalietraining true!

[@paullochner2840]

Ah, the classic John Brown custom goal equipment . . . I have fond memories of my custom JB goal pads. I still use a set of JB 2100 knee guards. They are soft and comfortable and even stay in place on my scrawny legs. I had a pair of Reebok guards that were torture to drop on. Hated them. You were essentially falling on hard plastic. Love the JB 2100s.

[@goalietraining]

Same - somehow the reeboks felt like my knees were getting crushed. Sounds like you have done well with JB gear!

[@reaper2478]

Love the tips!… I wear Koho Pro Swiss Knee Guards… I love them, however I needed to ‘mod’ them (like most goalies Do).. The straps kept on loosing the elasticity.. fixed that, and added an additional strap at the knee.. That helped BIG time with them shifting during play. I used to tape them to stay up, but not anymore! Never be afraid to ‘mod’ gear you like!

[@goalietraining504]

Great advice... and you probably can't zip out to the shop and buy another set of Koho's :)

[@reaper2478]

SO True! 👍😎

[@chrisbruce31]

I’ve never heard of a profiled blade…but I definitely know what it’s like to spin in circles in my butterfly! I’m looking those blades up. Thanks for the tip!

[@goalietraining]

I did a full video on the profile - I cannot remember the exact title, but if you go to my channel and search “game changer” it should come up. It made a huge difference.

[@NightWarp]

I wear the same Warriors kneepads, but senior pro, warriors for me was the best brand.. i tried ccm, PAW, bauer, Vaugh and the comfiest are definitely the warriors. I had a few knee injuries a few times so I need a lot of padding. (hyperextension of some ligaments in there, maybe small tear according to the physiotherapist) As for the biggest challenge.. for some reason, my left leg refuses to flare out sometimes and gets "tucked" in instead.. leading to me thinking my pad gets the puck.. and the puck passing an inch more left and into the net. That issue is not present right side. That and the usual, 5th hole hole because I cannot close it.

[@goalietraining]

Not uncommon that the left side has a little less flare than the right. Thanks for the feedback on the knee pads - - you've tried pretty much all of them haven't you? Good to know you like the Warriors too.

[@gregmack986]

I am the guy that you call out in the intro and regarding getting new gear! I started playing "roller" hockey and just got a set of used Bauer TotalOne NXG Supreme pads and now am researching learning this butterfly technique. The knees and hips have a ton of wear but the heart does sometimes what the body doesn't want to do. Great videos and I just got your 14-day app. Just wanted to say thanks for sharing all the knowledge you have with the World Wide Web. Go Sabres!

[@goalietraining]

Happy to help!!! I love new gear too - - don't tell anyone. You've made the right decision - nothing better than being a goalie!

[@gregmack986]

​@@goalietraining Amen to that. I think the gear you showed was mine back in 1981!

[@jefreybarnes5457]

I have been sold on the vaughn pro knee guards, and have never had an issue with them. I have heard many people complain about knee pads sliding as well, but never an issue with these knee pads!

[@goalietraining]

That's awesome - when you find what works - then don't mess with it.

[@jefreybarnes5457]

@@goalietraining agreed! Thanks so much for the channel! Has helped me tons!

[@goalietraining]

@@jefreybarnes5457 Glad to help Jefrey!

[@sandymcintosh5717]

Great video Maria! Any tips on strengthening to better hold the flare in one leg while pushing / sliding to one side or the other? Reaching with lead leg/toes? I might be working on this already but something to get my head around more as we get back on the ice in the next few weeks!

[@goalietraining]

Hey Sandy - thanks. I love that FRC 1/2 Kneeling Hip IR, but here's another one that I designed specifically for that - kzbin.info/www/bejne/gHnCfoieYtJlock

[@samuelotieno4104]

Whenever I internally rotate my hip I feel like my tfl is the only thing working, is there anything I can do to fix this?

[@goalietraining]

Typically (not always) that indicates that you are trying to use your TFL to do things that are not it's primary purpose (tensioning the ITB), but you are trying to use it as a prime mover. You can start by doing the Butterfly Challenge app and see if that helps unlock things at all for you. Link is in the description or just search "Butterfly Challenge" on your app store.

[@soniapowers1255]

My nee pads are good but they fall down so I put tape on them and it helps and I also put my nee pads extra high if I don't have tape

[@markasao9617]

A few years ago, a fellow goalie recommended Bauer knee pads which were great. But when I bought my current Warrior R/GT pads, they came with knee pads! I find the Warrior knee pads are less bulky than the Bauers but still offer great protection. I am a shorter goalie so I wear mostly Intermediate equipment including the pads and knee pads. Mine slide a bit so after putting my socks over top the knee pads, I tape around the calf just below the knee pad and then put a diagonal strip across and up towards the knee. Trying to not use more tape, I recently bought shin pad straps and used those for the first time over top my socks last night. The lower strap did not stay in place that well so i'll try something different next game. Just adds a bit more stability.

[@goalietraining]

Thanks for the feedback Mark - appreciate that. I am like you, I wear intermediate gear... but I just went to the Jr knee pads which fit my legs a little better. Good idea with the shin pad strap.

[@DustyKnight1995]

Hey Maria haven't been in the comments for a minute lol, but I'm an in a set of Paw pros I do believe. And mine is issue is keeping my knees tightly together after dropping down and holding it during to possible rebound attempt.

[@goalietraining]

Thanks Dustyn - - I have that same problem to - seal it out for the first save, but then kid of forget to keep the door shut. One of the women who plays D will skate by and say "didn't your mama ever tell you to keep your legs closed"... I never find it amusing at the time.

[@DustyKnight1995]

@@goalietraining exactly or I slightly readjust and stick gets out of the 5hole coverage

[@cathykrawitz7447]

Keeping knees together

[@EduardoMartinez-dv5gx]

Muchas gracias. Thanks a lot.

[@goalietraining]

Da nada Eduardo!

[@nemtall]

It was 30 years for me and i'm making a small adjustments to include butterfly still ,But isn't easy for me at 50yr to flair or do butterfly pushes

[@goalietraining]

Yeah, it's a different game now isn't it - make sure you download that Butterfly Challenge (link in description), it will help!

[@billdecaire4287]

Hi, I am 60. I still play 3-4x a week. I bought all new gear 5 yrs ago(yes, I love my knee pads) My biggest challenge has been reprogramming my noodle to the butterfly style. It's pretty difficult since us old guys don't get much practice. I've been using one of my pickup games to work on it. I keep telling myself that it's just muscle memory and it will come, but if you have any tips I'd be grateful. Oh, BTW to hold my kneepads in place (mine were falling down constantly) I use 1 band of sock tape around my upper calf, right over the lower strap. I haven't had a problem since, and there's no restriction on the calf muscle. Hope this helps someone.

[@goalietraining]

It is tough to make those changes to movement patterns that have been engrained over years. I think you are right that it is muscle memory and it will come with repetition. I really like your idea of using one of your pick up games to work on it. If your town has 'stick and puck' sessions, that is another good opportunity to go out and just work on your movements. Thanks for sharing the tip about your knee pads. Having ones that stay put is a game changer. All the best Bill!

[@billdecaire4287]

Thanks for the reply. I haven't seen any stick and puck games in my area so I'll have to continue using a pickup game. I WILL be using your flare stretches though! I'm also using your hand-eye drills. I'm in good shape for an old guy and I hope to keep playing as long as I can. Thank you!@@goalietraining

[@goalietraining]

Keep getting out there and doing the things off the ice that will help your body do just that. All the best Bill.@@billdecaire4287

[@richardpentico3687]

I have the Warrior RG 5s, also. I love them, now that I’m used to them. They used to slide down, until I started wearing socks over them. I use a tight line of tape around my calf, then crisscross over my knee. And they don’t drop, so long as the first strip is fairly snug. And I can go 2or 3 games, without having to re-tape. I wasn’t convinced I’d like them, but after my second and third knee surgeries, I had to. I got base layer pants that have Kevlar around my knees, and calf/Achilles area, that help keep my knee pads from sliding. My biggest problem: I can backside push, and recover (sorta) one way, but not the other. Pushing with my right goes nowhere. And that’s the most recent meniscus removal side. Thank you for everything you do, Maria! Long time listener, first time caller!

[@goalietraining]

Hi Richard… knee pad buddies! I love them too. The best by far. Really common to have a weaker side. As you build that functional strength and get in some deliberate practice in the pattern and it will come along.

[@Andygarrett357]

Do your pants have a tab with holes to use a shoelace to tie them up? Vaughn pants do. Works great.

[@goalietraining]

@@Andygarrett357 I think mine might - but I don't ever feel the need to tie them in - they stay in place really well.

[@richardpentico3687]

@@Andygarrett357 I tried that a few times, and didn’t like it that way. They were locked into my breezers, and didn’t move with my knee.

[@mikeseto6827]

"bottom up split squat" was the exercise I have been looking for! Had knee surgery on the one leg that needs to be strengthened. Not sure if my glutes are firing correctly on the problem leg, is there a way to find out easily? Just played my second game with my new Warrior RX3 Pro knee pads and so far so good comfort wise except the stitching is starting to fray. Thank you for another helpful video.

[@goalietraining]

Glad to help Mike - - - one way to know if your glutes are firing is just to lay on your stomach on the floor with your knee bent to 90 degrees, then reach around with one hand to feel your butt cheek on that side - it should be totally relaxed. Then slowly lift your thigh off the floor just a few millimeters (like the width of a credit card) - - do you feel your butt cheek tighten up as soon as you start lifting off?

[@Schmucktastic44]

I have the warrior g4's. I could see how they would slide down but I loop the top strap of the knee pad through the "jock strap" bands of my goalie cup. The only thing I don't like about the warrior knee pads is that the bottom section slips outside of the top section. Other than that, I love them.

[@goalietraining]

I've never had the bottom section slip outside - interesting. Good fix for keeping them up though.

[@Schmucktastic44]

@@goalietraining After my game tonight, I think the reason why may be because of how I loop the top strap. Might be pulling them apart. Either way, it doesn't effect the effectiveness of them, just something I notice when I take them off.

[@mikusvecvanags3909]

When I am in my butterfly and I try to push my leg washes out. Any tips ?? (other than ones that where mentioned in the video already.)

[@goalietraining]

The ones I mention in the video are the easiest fixes - - but if you search my channel for "Butterfly" you will find a bunch of videos on how to butterfly push evenly on both sides, etc.

[@goalieay]

Tape them if they slide

[@annapiczak7830]

I cannot download Butterfly challenge app as it shows as app is too old for my mobile. Any recommendations? Thank you

[@goalietraining]

Yes, get the PDF version by emailing help[at]goalietrainingpro.com

[@sousalarson6858]

Yesss love the video! I use Brians knee pads and i dont love them. But they were the only option at the only in person store in my large city that sells goalie gear. They are bulky and do slide down but somehow still cut off circulation in my thigh. Ive started wearing player socks over them and using clear tape around the top and bottom and they dont slide as much. But my pads are old and dont fit me properly so the knee pads push out the little knee stack and i trip on myself while skating. Its a whole mess >.> Im excited to try some of these things. I actually use player skates right now because my goalie skates hurt my feet soooo bad. I can drop into the butterfly consistently with both knees at the same time, but my struggle is standing up. I cant push up off the ice without bracing against the boards or net which is obviously not great for games or drills. I also cant get purchase on the ice to do a lateral slide so even if i went down id be stuck wherever i landed. (even before when i used the goalie skates so i know it isnt the blade shape thats my problem here) So ive been playing for a few months now but never butterfly :( Anywho, in a few weeks i will be able to go to a goalie skills class once a week so i am hopping that can teach me some of the on ice fundamentals im missing

[@goalietraining]

That goalies skill sessions will do wonders for you. They will help you figure out the whole “getting up again” thing 🙌

[@richardpentico3687]

Look on sideline swap. That’s where I found both of mine. And reasonably inexpensive.

[@sousalarson6858]

@@richardpentico3687 Yeah, i have some concerns with buying something i havent tried on but there arent a lot of hockey stores in AZ so i will probably have to go that route

[@darenmillard33]

I wear a belt to keep the knee pads up. It’s the only thing that’s worked consistently

[@goalietraining]

Yeah, that would keep them from collapsing down wouldn't it? I've never used a belt - I'm already so slow getting dressed - - ha ha!