How To Do The Splits | Hockey Goalie

[@RoyalShorty]

Never been able to do it but now when I'm starting to realize that stretching is super important i searched this video up. Thanks for showing this for all hockey goalies.

[@goalietraining]

So happy to help - and you will be amazed at what a difference it will make when you consistently work on your mobility.

[@epicon6]

I’ve been blessed with good hip mobility and strength. I last played hockey when i was 16yo and it was natural to go to full splits on ice. I’m now 40 and i haven’t stretched much in 20 years and i’m getting back to playing as a goalie so i’m intrested how well i can adjust back again❤

[@goalietraining]

I would put in a few minutes each day to work on getting those hips to move the way they need to. We aren't as springy as we used to be. The Butterfly Challenge is a good place to start.

[@will.22-22]

The first split save I did was when I was five and from there on I could do it and also you I had training from you online

[@goalietraining]

Awesome - that must be so fun and your teammates must love it when you pull off a big splits save!

[@will.22-22]

@@goalietraining Yeah really cool!

[@scottykomer9992]

I could do the splits until I was about 32. I then had a bunch of knee injuries and lost the ability along with a bunch of other flexibility in my one leg ever since. As far as split saves... the recent world juniors showed me that a big move for young shooters these days is a tight pass east/west across the top of the crease and a quick one-timer by the pass receiver. When the goalies were able to make the save it was usually via a split. I feel like this move went away for a while as young goalies just calmly butterflied around, and if they couldn't get across in time they didn't seem to battle. It's nice to seem them finding a way to get across again.

[@goalietraining]

Such a good tool for the toolbox in situations like that. Hope your knee injuries are getting sorted out.

[@dmantbo]

Definitely as a kid, I could pop down no problem. Fast forward 30 years, I’m starting up again as a goalie and can’t get close!

[@goalietraining]

Not saying you'll be able to get back there, it would take a long time and consistent work, but you will definitely be able to make lots of progress if you consistently work on these stretches and the butterfly challenge 4-6 times per week, just for 10-15 minutes will make a huge difference. Welcome back to the net!

[@dmantbo]

Thank you for the nice reply. Much appreciated! Yes, it’s been a nice journey back but so much progress over the last 7-8 months. I’m not sure if I’ll get into a full splits again as you described, but definitely increasing flexibility has been helping in many saves.

[@goalietraining]

Agreed and I definitely wasn't suggesting that 100% you'd get the splits back, but you would have a better chance of making great progress compared to someone like me who could never do them, that's all. Happy training! @@dmantbo

[@srStinnky]

hey coach! when I was training the splits I was able to get it all most all the way down, both splits frontal and side splits. This year I want to get it back, and try and go all the way down. I've never pulled my groin but did over flexed my knee and had to stop playin a bit and I feel, that with that and the pandemic where I found my self for longest time on the couch...I feel a bit more stiff that I was. Also I'm getting back to my yoga practice that, even tho it's not goalie specific but it's a good way to keep mobile. Splits saves are spectacular and it should be one more tool in our saves tool box, so I believe it's a great desperation save, so not the fist choice but we should be able to perform it (as wide as posible) without an injurie. And well it's fair to say that a spectacular splits save took the Major Junior Tam Cada to the semifinals...so there's that.

[@goalietraining]

Agree with you - it is a good tool when you need it. Amazing how we lose our mobility when we aren't consistently working on it. Also amazing how good you feel on the ice when you are working on your mobility.

[@JennClare313]

Could, but lost. Could as a kis in dance. Started playing hockey at 38 and goalie at 41. Limited to anterior and lateral on R due to R THA. My ROM allows it, but don't want to risk it. Working on anterior now.

[@goalietraining]

yeah, if you've had a total hip, that changes your mechanics too - so I agree that you should be a little cautious with it for sure.

[@tedholyoak3212]

Have always been able to do the splits and at 66 can still do them but I actively stretch all the time to enable myself to do the splits. On your second question ...like you said it is not the preferred method of making a save but comes in handy often in desperation saves on back door passes etc

[@goalietraining]

That is awesome that you are consistent with your mobility and that let's you keep your splits - great work Ted! Agree on the philosophy too!

[@RGP43_]

i was literally actively doing some of the stuff you stressed specifically not to do. thank you

[@goalietraining]

Ooopsie. Glad to help!

[@markequine9772]

I was able to do the splits when I was about 10 - 13 yo (was attending gymnastic classes at school), now I'm 33 yo, started tending nearly 2 y ago (never played hockey before) and set my goal for this year to do full split, hope it will work haha

[@goalietraining]

This will be a good place to start and make sure you check out the Splits Challenge (link is in the description for this video). Slow and steady wins this race, I think it is a good one year goal. At the same time, listen to your body, don't force it. Welcome to the goalie union! You are going to love it here!

[@barrybinning3849]

Thanks for everything. Your really amazing.

[@goalietraining]

It's my pleasure Barry - you are most welcome!

[@rwesreal]

The split save is one of the most beautiful saves to watch other than the classic splits glove save. But as the advancements in gear, the ability to slide in butterfly from post to post has increased. If you have the ability to make a split save without injury, do it.

[@goalietraining]

It is a beautiful sight to behold, that's for sure!

[@staffordboivin9187]

ive always been able to achieve it if I am doing it in a dynamic movement but I definitely bounce right out of it pretty quickly I could never get into it slowly

[@goalietraining]

That is a great example of the difference between flexibility and mobility. You are flexible enough to do it... but you don't have any control of that range, meaning you lack the mobility. But you are half way there :)

[@Charlie-iz8xp]

Hi Maria! What do you think about the spikemat? Is it useful for a goaile?

[@goalietraining]

Isn't the spikemat an acupressure tool? If you are a goalie who finds benefit in acupressure, then go for it. I don't think it is a bad tool, but I don't think it holds any specific powers for a goalie. Again, not saying goalies cannot use it, but it would not replace your goalie training.

[@owenduffy6122]

i used as a kid not any more slowly get it back is the split challenge in an app like the butterfly challenge?

[@goalietraining]

Not an app, but a PDF with all the videos linked, etc.

[@flaszlo70]

Hey Maria! Thanks to you I ‘ve rethought my post-ice practice cool down. 1: Full body foam rolling 2: inline traction 60s each 3: LAX ball hip flexor 30 s each 4: LAX ball upper glute 30s each 5: Cat and Camel 2 each way 6: Hip flexor foot on wall 30s each 7: Pelvis on femur rotation 4 each way 8: Alt hip opener 4 each( hold 3s) 9: Half groin rock back come forward 5 each 10: Half groin T-Spine rotn. 5 each way both side 11: Ankle dorsiflexon 6 each 12: Prone hip IR 6x 5s hold 13: Full kneeling sit back position 3x palms down,3x palms up 14: Passive groin strech on the wall 60s And after that I use sometimes my massage gun just for a few minutes. What do you think about this routine? Is it good for me? Should I add some exercises? Thanks in advance!

[@goalietraining]

I think it is too much volume, too much repetition of the same body part, but overall pretty good.

[@flaszlo70]

@@goalietrainingthank you very much! What do you think which exercises should I skip and how many repetitions should I do,what do you recommend?

[@barrybinning3849]

Could you mention my name in one of the workouts next time. Would love you to show me some techniques in your videos! I would greatly appreciate it. For example. How to stretch before a game and prepare mentally for a high level game to be less stressful. Ease the pressure. I did have a groin injury.

[@billiam6071]

I used to be able to do them on the ice when I was a kid, but as I got older Ive lost it.

[@goalietraining]

That is pretty common. Some adults with consistent practice can get them back, but it takes a long time.

[@LuciferFayte]

I think if you CAN make split saves then it's another tool in your arsenal; also, if you're going to be trying to do it anyway (or as you said, we just do instinctually), then we should at least be stretching properly :) When I was playing in my younger years I don't think I ever did full splits, but I was probably close to getting there (at least if felt like it haha); early on in the season though, first time on the ice in like 4-5 months, there was no way - it was always difficult. a few weeks in though I was good to go. I was in high school and played on the house team, so I didn't even know off-ice stretching and training was a thing sadly :( Now getting back into it, I'm more aware that stretching and off-ice work is important. Even though I'm planning on playing at a more casual level, it's still something I'm not going to put off to the side - if I want to play for many more years to come, I'm going to need to stay healthy :D (not sure if I'll ever PLAN on doing the splits, but probably best to be ready for whatever my body decides to do to make that next save haha) Thanks again for the video!

[@goalietraining]

Great point - we might not plan on using it deliberately, but when our body forgets it isn't 17 anymore... we'll be glad we prepared :)

[@aept208]

I had it and I lost it about 13 years ago, the thing is that when I do my warm up the right way and I am well warmed up and there are very fast plays where I need to get to the other post it appears but not in a conscious way.

[@goalietraining]

Yeah - it is somewhere in there, but it only comes out every so often :)

[@mtlgoalie62]

At my age, I don't expect to do the splits, but I do want to avoid getting injured when I make those moves instinctively during a game.

[@goalietraining]

Exactly ... and although we probably won't get the full splits, we can still increase our range and develop better control in those positions.

[@mtlgoalie62]

@GoalieTrainingProTV That is my goal Maria!!

[@hudsonyard1441]

To answer your first question, I used to be able to do the splits when I first started playing goalie as a young teen. I can’t do them anymore, but I think if I put in the time I can at least not blow up my groin. Second question, do I feel like split saves are good? I don’t think it is a default save selection, but like you said, sometimes in a desperate situation they happen so it’s good to be prepared physically to avoid injuries. They look awesome though!

[@goalietraining]

I agree with you - - they do look awesome! And I think we are on the same wavelength - not the first choice, but if you need it, it is a nice tool to have.

[@chalingtonpeter227]

Maria what should I do if I have an hour between goal training and team training? What exercises do you recommend? Thanks in advance!

[@goalietraining]

Are you talking about on-ice or off-ice goalie training and team training? And to answer your question about what exercises do I recommend, that really depends on your level of training, what you need to work on the most (what's missing from your goalie training and team training).

[@chalingtonpeter227]

@@goalietraining Im talking about off ice practice because between my two ice sessions I have got one hour. Im on a semi-professional level. I usually do in these days just a few rounds of core circuit. I hope it’s good.

[@goalietraining504]

@@chalingtonpeter227 Okay - in that case it depends on what you are doing for your goalie specific strength training, what your team does for strength training. If you aren't getting specific goalie strength work, then that would help more than a core circuit. You could also use that time to work on your mobility.

[@robertmorden2738]

I used to, then lost it, got it back again, then lost it, and now have it back again in my early 40s. I stretch ~5 days a week for at least an hour, working all the muscle groups mentioned. Sometimes my D are not as diligent as they should be and I love hearing the other team look up to the sky and shouting WTF when I rob them of a wide open net they thought was a gimme. That said as I have been strengthening I am getting over faster without needing to stretch all the way out as much.

[@goalietraining]

Nothing better than robbing a guy of a sure goal :) And I agree, having sufficient speed will keep you out of a lot of those situations where you might have needed the splits.

[@barrybinning3849]

I can do a side spit save with the paddle down at 43 years old . Not the actual van damme splits but only when making that glove save split like chris terary on the New Jersey devils way back in the day. I lost it them gained it back after 20 years stretching on the ice slowly. I pulled a groin at 26 years old and now I finally got it back but a side split with knee stretching pad on ice and the other leg extending on the other side on its side . I would like to do the other side . Can you help me. I play in an elite league with old AAA players in there 30s some from the Quebec league. Im an old fart and losing every game. Shots are too fast for me . Was wondering how to gain control in my position and confidence. How do I improve my reflexes and following the puck? I play beer league on Mondays with 30-50 year old and AAA on Saturdays.

[@goalietraining]

It's really the same path for any goalie that wants to get better and stop more pucks - first you need the right mobility, then you need stability in those positions, then functional strength so you can use your strength on the ice (not just in the gym), then you need to learn how to develop your speed and you need the stamina to not run out of gas. I have loads of videos here giving you resources. If you want step-by-step comprehensive plans that I design, then go here to see how that works - bit.ly/gwg10

[@tabithacrump3807]

Where is the link for the 14 day splits program? I can't seen to see it.

[@goalietraining]

No worries - here you go - bit.ly/splits9

[@dylansklenar8486]

I can’t do it in warmups but halfway through a game I just end up doind one in desperation

[@goalietraining]

Ha ha... probably surprised you as much as the shooter 😂

[@larissadejong8730]

When I was younger and playing field hockey goalie I could do the splits easily. But now I'm only fully able to get it when in action.

[@goalietraining]

I didn't realize field hockey goalies use the splits too. Wow that is a tough sport - that ball HURTS. Getting clubbed in the shins isn't great either.

[@thatsmissrex2u]

Could never do the splits. I think it's similar to a pad stack, it's good to have in your back pocket and to know how so you don't injure yourself

[@goalietraining]

Agree 100% Cheryl.

[@sacredtoad2117]

i can do front splits naturally but i cant do the side splits. should i make lots of effort towards getting the side splits or will front splits do the trick

[@goalietraining]

They are two different movements and neither is essential, but the goal is to maximize the range that you can control in all different positions, so you would continue working on that pattern, but not just to stretch into that position, but to contro that range.

[@andrelemay91]

I used to be able to do the splits when I was playing a goalie in my 20's. and then I lost it due to finished my hockey at Hight lvl.

[@goalietraining]

Yeah - it's a use it or lose it thing as we get a bit older.

[@Thor-ly7lh]

what if my abduction and it hurts the closing joint what can i do to help that from happening

[@goalietraining]

If you are having pain on the closing side of the joint, then you should get assessed by physiotherapist who has experience working with athletes, so they can assess the cause of that impingement.

[@barrybinning3849]

Hoping to see if you would be able to face time train me ?

[@dipskis]

I’m 21 I used to be able to do the splits but now it hurts a lot I’m trying my best to get it back but don’t know the proper stretches

[@goalietraining]

It depends if you are trying to force your stretches. If you are, then that is going to hurt (and be counterproductive), if you are going to a mild/medium stretch i.e. not forcing your stretches and you are getting pain, then that is a sign of possible dysfunction and it would be a good idea to have a physiotherapist take a look at your hips to see why you are getting that pain.

[@mariemuswagon2820]

CAN WE DO THE JEAN CLAUDE VANDAMME FORCED SPLIT STRETCH?😧

[@goalietraining]

ha ha - and THAT's the other way to do it - ha ha.

[@Big-gp9bi]

I could very easily do the splits up until the age of 14. Now I can't even tough my toes at 31. I also pull muscles very easily when I cough or sneeze 😂

[@goalietraining]

A great example of how our body adapts to the demands we put on it and if we aren't using those ranges of motion, we lose them. You can get it back (maybe not the full splits) with time and consistent effort. At least we can get you touching your toes :)

[@C_Los24_]

Yes I am able to do the split’s on the ice

[@goalietraining]

Awesome - you should still use these drills to help you gain more control in those positions and to reduce your risk of injury when you are in those extended positions.

[@RykerB738]

I can

[@stevenseitz7008]

never was able to do the splits

[@goalietraining]

Which means, you likely don't have the anatomy to let you do the splits, but you can very likely get lower into your splits which will still help.

[@thejjfortefreeman8841]

i could do it but lost it

[@goalietraining]

did you look between the sofa cushions :)

[@Glizzygobbler-b7t]

Don’t do gru like that 🙏

[@goalietraining]

You'll have to enlighten me - not sure what you mean 😬

[@Glizzygobbler-b7t]

@@goalietraining you used a clip of Philip grubauer letting the puck in and he’s my fav goalie

[@goalietraining]

@@Glizzygobbler-b7t oh - I get it now - it happens to the best of them - no offence to your fave :)

[@Volarsheep]

Nope never could

[@goalietraining]

me neither :)