Ice Hockey Goalie Training | 5 Rules of The BUTTERFLY 📝🥅

[@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.

[@toffotin]

I'm just a beer league goalie doing it completely for fun, no aspirations. Still, these videos really help out and inspire me to become a better goalie. This summer I have actually practiced quite a bit, trying out all these exercises. And after I finish writing this comment I'm going to go try out these ones too :) Thank you Maria! Can't wait for the next season.

[@goalietraining]

You are very welcome Juho - - and there is no such thing as "just a beer league" goalie in my world - if you are a goalie, you are a GOALIE!

[@Si__Jay]

I’m trying out for a AAA team in a week, wish me luck

[@goalietraining]

Good luck man - just take it one save at a time.

[@van5053]

howd it go? saying this a year later lmao

[@MacFrazier]

Good stuff, as always! One thought on the whole "drive your knees" vs. "physics, duh" debate: I remember back a million years ago at goalie camp in the 1980s being taught to "drive my knees down", but (at least according to my instructors) the point wasn't to go down faster, but rather to counteract the instinct that often leads to new goalies to sort of hop up before dropping. The repeatedly drilled us in and out of butterfly while on camera from multiple angles, pointing out every time we moved inefficiently while going into butterfly, and at least one day included a drill in which a line was strung across the crease at shoulder level so we could consciously focus on just going down from ready position without that funny little "hop". It was in that context that the "drive your knees" instruction was given. The idea was to mentally focus on the idea of dropping in a straight line down instead of "jumping" down into position. Maybe that's where it got started or maybe my coaches just had an enlightened interpretation, but I do see a lot of people repeating the "drive your knees" instruction without a lot of explanation of what this will prevent, so I guess that opens up room for bad ideas about how gravity works.

[@goalietraining504]

Makes sense for sure.

[@alexdasilva604]

Playing ball hockey, these exercises are a game changer. thanks for the videos. !!!

[@goalietraining]

You are welcome, Alex! Make sure to keep us updated on your progress & thank you for your support!

[@goalie_3141]

Thx Maria awesome video as always

[@goalietraining]

Thanks Grace - appreciate it!

[@nicolasjacobi637]

I say a lot of your exercises are very helpful - extremely good in the gym not just for goalie structure practice but even for in general health and has been extremely helpful for me off and on ice

[@goalietraining]

Happy to help

[@wrnxn55]

Maria, Sorry to disagree about gravity, drive, and dropping to butterfly, but here is the problem. Basic physics says to drop 12" (1ft) requires 0.25 second. (t=sqrt(2d/g)) where g=32ft/sec^2 Cut that to just 6" (1/2) foot still requires 0.17 seconds. Add about 0.15 seconds as a minimum threshold for reaction (minimum time for nerve impulses to travel from brain), and a goalie that relies upon gravity, it will find it impossible to keep a 100 foot per second shot from top of the circle from going 5-hole. The resolution that the goalie starting in a flexed position thrusts hips forward, while bring knees together ending and a forward chest with up with an upright body. The result is a minimal downward shift in the overall center of mass (COM), but a modest forward shift. Driving the hips forward, while blades (foot width) remain fixed on the ice, and activating the internal hip rotators does indeed drive the knees to the ice. This makes for a much faster butterfly execution. A very fast and energy efficient recovery is accomplished by reversing, that is putting butt back and down, flexing at the hip, and rocking back onto the skate blades. Well schooled goalies can be down and back up faster than gravity would take them down.

[@goalietraining]

Don't be sorry to disagree William, we can disagree without dislike :) Well thought out argument for sure, I really like that. I will respectfully disagree on force of gravity, but I will agree that the lower your stance, the more hip flexion you have in your stance, the faster you will seal your pads for sure. Thanks for sharing your well thought out argument though.

[@wrnxn55]

@@goalietraining You might also consider that the knees start about 18" above the ice. The freefall of a pad dropping to the ice should include rotational inertia, but let's ignore that for now. A straight drop of 18" takes about 0.30 seconds. This is far longer than reasonable from even casual observation, would be far too slow to be useful, and exceeds by a great margin the actual motion of a goalie center of mass . For context, a high end professional shot moves close to 150 feet/second, (a little league fastball will be about 90 feet per second) When goalie coaches talk about snapping the knees to the ice, they mean activating the internal hip rotation to force (accelerate) the knee drop. This is done in conjunction with straightening the hips and back to an upright position. This knee drop is thus more or less independent of the change in the goalie's center of mass. THere may be some strength and range of motion issues, at least for new goalies.

[@boblawblah3548]

Beer league goalie here, thank you for these videos. They are great and help tremendously.

[@goalietraining]

You are most welcome - my pleasure to help!

[@jhammy444]

Hello Maria. Another excellent tutorial, thank you. You mention early in the video about lifting your stick. This is a common problem with youth or inexperienced goalies, particularly ones who may not have had goalie coaches. Starting in your stance, it is normal instinct for most to try and stand up some what (brace themselves, even without knowing that they are doing so) when a shooter is about to shoot. Now, you've mentioned the first problem with this which is lifting your stick and leaving a gaping hole. The second problem with this is that you are now making two moves to react to the shot or pass. It is something that a good goalie coach will notice and train out of the goalie so they will learn to react without standing up. Funny story, back in the late '70's my father bought a book written by Howie Meeker. In the book it talks about this exact problem. He recommended to Dad's to tape a brick or two to the backside of your son's goalie stick during practice so he can't lift it off the ice. I had a great father who wanted to help me be better so he followed the instructions and taped bricks to my practice stick. I think at one point he thought of using a cinder block. LOL Thought you might enjoy this.

[@goalietraining]

You had me at "Howie Meeker". That is a hilarious story - did it work? Maybe I should try. The first hockey stick I ever bought myself was a Howie Meeker stick from Woolco - it was a player's stick even though I was always the road hockey goalie, I remember jamming it into the sewer grate and then twisting on it to give it just the right curve. I think I played with that thing until the blade was only about 1.5 inches tall.

[@jhammy444]

@@goalietraining Hi Maria. Glad you enjoyed the story. It did not work. Lol If I remember correctly, my father got frustrated and commented to my mother, something along the lines of that I might be uncoachable. It wasn't long before that book was filed (possibly in the garbage). I wish I had it still. Fond memories with my Dad.

[@michaelpoland5476]

thank you for the tips

[@goalietraining]

You are welcome Michael! Happy to help.

[@DanielBrincat]

Awesome video! Thanks for posting... now I just need to commit myself to actually doing these drills! 🤣

[@goalietraining]

ha ha - yeah, that is the tough part isn't it?

[@TheGoalieMotivation]

How do you help a groin injury??🤔 I’m asking because I have a groin injury😢 Love your videos❤️

[@goalietraining]

Oh dear Victoria - search my channel here for the video I created called something like “what to do if you just strained your groin” - - that should be just what you are looking for.

[@SaZooCaballero]

Started playing goal again (40+ 5'7). And if I'm being honest a pretty good goalie - then and now. I've taken on the Butterfly stance (now),.. and better for it. But I let a disproportionate amount of goals via 5 hole - more than other goalies, not just because of the butterfly style. This didn't was less of an issue when I played standup style. Tips? Ideas? Love the video! Thx

[@goalietraining]

This video will give you a start - kzbin.info/www/bejne/i2bTqYaVf72iqKs

[@TheGoalieMotivation]

Can you also do a video on getting better at your blocker hand??

[@goalietraining]

Did you see the video on this channel I made called How Goalies Get Better Blocker Saves? That will help

[@goalieboy8839]

get blocker sleeve

[@goalietraining]

Here's a link to that video - kzbin.info/www/bejne/qXecZKOlrJWSapI

[@emdog6425]

I'm a street hockey goalie. I don't get that "glide" like on the ice. Would these drills still be the same for me? Would I still practice them the same way? And another thing is that when I drop into the butterfly position, one of my legs come out a bit further than the other. How do I fix this?

[@goalietraining]

I am not sure Emily, you will just have to try them and see what you feel - I don't specialize in street hockey so I cannot say for sure.

[@jay940]

I struggle with the flare out and push off. My hips get pretty sore

[@goalietraining]

You have to listen to your body because everyone's hips are different, but have you tried the Butterfly Challenge App - check it out in your app store and see if it helps.

[@TheBriangusto]

I have a bad habit of dropping my glove hand, and rolling my blocker hand over, when moving from stick to glove side. Tried many things to improve. With no success any good drills to help with that.

[@goalietraining]

This will almost sound too simple, but my suggestion is to work on quick step lateral drills and quick step to lateral hop drills with your glove, blocker and stick where you can really pay attention and practice the proper pattern. When you are on the ice in a game or practice it is hard to change those patterns because there is so much else going on. Does that make sense?

[@Hockeygirly]

Good information

[@goalietraining]

Thanks!

[@hlm_shyaa2330]

I'm coming off a acl and meniscus tear from bmx but also play goalie doing the butterfly mentally just seems scary I have 111 days lefts till I can come back is there a safe way of doing the butterfly

[@goalietraining]

Hi Hayden - sorry to hear about the injury - not fun. Did you have your ACL reconstructed and did they just 'clean up' your meniscus or did they do a repair. If they did a repair you would have been locked in extension for like 8-weeks post-op. Not sure when your surgery was, but you have to be careful in the first 1-4 months, because the graft gets weaker at first and then stronger as it develops some of its own blood supply. Best advice... be super diligent with your physio. Make sure you have a physio who understands you are an athlete - - you can't speed the early healing, but they can make sure you are doing all the right things in terms of range of motion and muscle activation, so that when you get to the more challenging rehab you are building strength and building confidence. Does that help?

[@hlm_shyaa2330]

@@goalietraining Thank you so much for a reply back! huge fan of the channel, this injury occurred last year about 4 months after until I had surgery the surgery was may 21 of last year its been 8 months since the repair, ortho recommended full year of recovery all muscle are back to normal able to jump run i have 110 days till its been a year, wanna make sure to get back to doing the butterfly just gradually building my leg back up for that saw your video on dropping on a pillow cushion just to get my foot back in the door,thought that would be a good start

[@goalietraining]

@@hlm_shyaa2330 Yes, that is a good drill - but you need to have built up the hip rotation, hip stability, etc BEFORE you start doing those movements. Work with your sport physio - because just 'waiting' for the year and then going out there again is not a great idea at all.

[@hlm_shyaa2330]

@@goalietraining unfortunately I haven't been able to go back to therapy, I've been self rehab building up my quads,glutes,knee stability, went in for a check up with orthopedics, they said I was on the right track, and that the tendon just needs to mature year length. I totally agree with you jumping in like that cold would be a bad idea, I will definitely be working on building up the hip rotation and stability carefully for my offseason. Thank you very much for your feedback and advice!

[@goalietraining]

@@hlm_shyaa2330 good luck with it man - check out the shutout academy when it opens for enrolment at the end of April - might be just what you need.

[@johnnyrc9304]

Miss Maria, LOVE your stuff. I bought your training package, and cherry picked a bunch of stuff, and it helps . As for the dropping faster, I believe you are missing a technique. It's not speeding up gravity. It's using your ankles, hips and knees as pivot points. There's a technique from a wide stance, driving your knees together hard brings the pads down faster. If you see it done, the pads actually make an audible boom from slamming down. The physics DO hold up, Mr. Newton would agree. Eventually yes the blades leave the ice, but if you start "falling" at speed you will hit the ice faster. Maybe other goalies haven't related this clearly enough. And no, not mad, just disagree, that's all. It is possible. If you want to see this, send me an message, and I'll email a video of this to you. Cheers

[@goalietraining]

Always welcome to disagree, I do appreciate the argument, I totally agree that a wider stance will get you to the ice faster, I totally agree that improving technique will get a goalie to the ice faster, I will continue to respectfully disagree that goalies can drive their knees down to the ice and get there fast. All the best!

[@johnnyrc9304]

Fair enough. You sure you wouldn't like a video of this to see what I'm talking about?

[@goalietraining]

You are always welcome to share a video - - I am pretty sure I know exactly what you are describing (I have had this conversation A LOT :) ) - but maybe I am missing something for sure.

[@richblair1568]

What’s the name Of the blue pads ?

[@goalietraining]

The main brand is Airex -- but you can get similar pads from different suppliers, but if you searched Airex pads, that would probably get you the options you are looking for - - unless I misunderstood the question :)

[@ryujiinxx]

Okay but I just gotta say this... I feel like I’m watching one of those ‘Making People Mad Until I Hit 1K’ videos on Tik Tok because he’s not wearing a neck guard

[@ddb-sp1ng]

Can you at least straighten your hips faster? Like in the video you mentioned to make the vertical stripe on the breezer vertical when you land. As you release your edges couldn't you train your glutes and hams to fire faster in order to pull your knees under your hips as you drop, similar to a hang clean type movement?

[@derekbishop8508]

Or a stiff legged deadlift movement. Something where the hips straighten

[@cliffsteinman]

New goalies, what are some range of motion exercises that are crucial to start with?

[@goalietraining]

Go to your app store and search "Butterfly Challenge". That's the answer :)

[@sregoreel]

To be goalie do you have to be extremely flexible

[@goalietraining]

You don't HAVE to be... but it certainly helps!

[@sregoreel]

@@goalietraining oh ok I am going to try a few stuff wen I go to the rink again (COVID)

[@goalietraining]

@@sregoreel Good luck - have fun

[@sregoreel]

@@goalietraining thank you

[@cw2lido]

I drive my car, not my knees! Lol

[@goalietraining]

That's the way I like it :)

[@cw2lido]

@@goalietraining I hope you werent chirpped too much for stating you dont drive your knees. I by no means have the credentials you have so any advice given is greatly appreciated. Love the videos!

[@goalietraining]

I can handle some chirping - it keeps me young :) Thanks for your words.

[@0xGravy]

You should do a physics experiment and time two goalies of the same weight and height. One will drive their knees to the ice and the other will do your method of just letting gravity do its thing. I’d love to see the time difference.

[@goalietraining]

It has been studied, by Newton :) the laws of physics will not change on the ice - I know it feels like they do sometimes.

[@0xGravy]

Hahahahaha yeah, ok lady

[@goalietraining]

Make sure you watch the video I just posted to my Instagram @goalietraining where Ryan Frayne from CCM hockey (also a PhD in Biomechanics) discuss this exact topic. Yer welcome man :)

[@0xGravy]

GoalieTrainingProTV SMH, this is a classic case of why text books don’t teach real life experience. If you’ve never done it, how can you teach it? Your off ice stuff is worth while. But the on ice stuff is wack. I hockey DB’d your reference. Doesn’t look like he has experience either. Keep up the grind though!

[@goalietraining]

ha ha - I make it clear I am not a hockey goalie and I made it clear that this video wasn't to teach you on-ice technique. That is for your on-ice coach. I actually do play on the ice, but not competitively. Regardless of my hockey CV -- the laws of physics do not change, they actually don't just live in the books, they apply to everything that is under the force of gravity. Ryan is a goalie, but you will have to discuss his on-ice CV with him. I know it really feels like it should help - when I talked to the head of Swedish goaltending this summer we talked about it too and he knows that it doesn't happen like that either. Now, maybe that cue helps you to bend your knees faster and that could help for sure. Basically, if that cue helps you, then stick with it man. There is no arguing with your success right? That'll be my last comment on it - have an awesome season man, all the very best.

[@D-AWG1234]

i dont have that much money for goalie

[@goalietraining]

It definitely isn't a cheap position to play, that's for sure.

[@derekbishop8508]

I understand the idea that you can't "Drive yourself down faster" yet you hear that term a lot ( kzbin.info/www/bejne/iJW7Z42CqtGXeq8 @ 0:07) How would you correctly describe the idea then of how to seal the 5hole faster? Thanks

[@derekbishop8508]

Can you at least straighten your hips faster? Like in the video you mentioned to make the vertical stripe on the breezer vertical when you land. As you release your edges couldn't you train your glutes and hams to fire faster in order to get your knees under your hips as you drop, similar to a hang clean movement?

[@michealmaccallum798]

Anyone else see the gaping hole in his butterfly

[@truestory2806]

Thats look like for some really amateur goalies and coaches!!! A lot of mistakes and not understanding about goalie technique

[@goalietraining]

Not a goalie coach - that's what I mention right at the very start - I am a strength coach and the point fo the video is to deliver off-ice drills that will help with on-ice performance. Does that make sense?

[@ddb-sp1ng]

Can you at least straighten your hips faster? Like in the video you mentioned to make the vertical stripe on the breezer vertical when you land. As you release your edges couldn't you train your glutes and hams to fire faster in order to pull your knees under your hips as you drop, similar to a hang clean type movement?

[@goalietraining]

Yes, absolutely - it won't get your knees to the ground faster, but it will create that straight line effect you mentioned.

[@derekbishop8508]

@@goalietraining So then can you train to release your edges quicker & pull your knees under your hips faster (kind of getting faster at the straight line effect) so that you essentially can hit free fall sooner?

[@derekbishop8508]

So you can't change your free fall rate but you can hit free fall sooner than the next goalie ?

[@goalietraining]

Yeah, - you can position yourself better and respond quicker to seal to the ice quicker.

[@ddb-sp1ng]

I understand the idea that you can't "Drive yourself down faster" yet you hear that term a lot ( kzbin.info/www/bejne/iJW7Z42CqtGXeq8 @ 0:07) How would you correctly describe the idea then of how to seal the 5hole faster? Thanks

[@goalietraining]

Watch the video I just posted on my Instagram TV - I go through it with Ryan Frayne (CCM) who has a PhD in Biomechanics - you can tell them whatever resonates to get them to bend their knees faster, that is the rate limiting step.