Flexibility for Goalies

Goalie Tips

2. Flexibility for Goalies

Before doing these stretches, you should limber up the whole body by jogging in place, riding an exercise bike, treadmill, or walking around for 5 minutes. This will help get the blood flowing, loosen your joints, and warm up the temperature of the muscles you want to stretch.

Stretching Exercises

When doing stretching exercises, you should hold your stretch at a point of “easy tension” (gentle tugging without pain) for about 20 - 30 seconds. Do NOT bounce, hold your easy tension point throughout each stretch. Make sure not to rush while doing these stretches. As goaltenders, stretching the muscles you use while on the ice at home can be an excellent way to get a competitive edge on other goaltenders, not to mention aid in the prevention of possible injuries.

Achilles Tendon and Calf Stretch This exercise stretches the heel cord and the back of the lower leg. Stand 2 or 3 feet from a wall. Both toes should be pointed straight forward as you lean toward the wall with your hands. Keep the heels flat to stretch the calf. Hold 20 - 30 seconds and repeat 2-3 times.

Seated Hamstring Stretch This exercise stretches the muscles of the back of the thigh. From a seated position with legs straight out in front and hands on thighs, bend over slowly, reaching toward your toes. Keep head and back straight as you move into the stretch. Hold 20 - 30 seconds and repeat 2-3 times.

Quadricep Stretch This exercise is to stretch the muscles of the front of the thigh. Place your right hand against a wall for balance, grab your left ankle with your left hand and pull it up and back until you can feel a stretch. Keep the back straight and the knee pointing toward the ground. The standing leg should have a slightly bent knee. Hold the stretch for 20-30 seconds for each leg and repeat 2-3 times.

Inner Thigh Stretch This exercise stretches the adductors or muscles of the inner thigh. Sit with your back straight, bend your knees and put the soles of your feet together. Slowly press the knees to the floor and lean forward from the hips. Hold for 20-30 seconds and repeat 2-3 times.

Lower Back Stretch This exercise stretches the muscles of the lower back. Lie flat on your back with your legs extended and pull the right knee up to the chest. Press your back to the ground. Hold the position 20 - 30 seconds and repeat with the left knee. Repeat 2-3 times each leg.
Groin Stretch Lie on front (stomach), spread legs like a frog, and push your chest off the floor with your arms. Hold for 20-30 seconds. Feel the stretch in the front and inside of thighs. Repeat 2-3 times

Goalie Tips

2. Flexibility for Goalies

Before doing these stretches, you should limber up the whole body by jogging in place, riding an exercise bike, treadmill, or walking around for 5 minutes. This will help get the blood flowing, loosen your joints, and warm up the temperature of the muscles you want to stretch.

Stretching Exercises

Achilles Tendon and Calf Stretch

Seated Hamstring Stretch

Quadricep Stretch

Inner Thigh Stretch

Lower Back Stretch

Groin Stretch

Lie on front (stomach), spread legs like a frog, and push your chest off the floor with your arms. Hold for 20-30 seconds. Feel the stretch in the front and inside of thighs. Repeat 2-3 times