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 KZread - 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.

For those that went a list of what to do without having to watch the entire video every time, I typed it out for myself here it is: Myofascial 30 sec each Bottom of foot Upper Glute Hip Flexor Under arm Dynamic stretch Hip internal rotation (3 sec each 10 rep) Half kneeling groin with rockback (10 rep) 90/90 (15 sec each position) Tall half kneeling with rotation (6 rep each leg) Dynamic warm up Walking quadricep to lunge with rotation (3 each) High kick inverted reach (3 each) Downback and reach (3 each) Sumo squat and pop (3 each) Lateral hop and stick (2 each) Knee recovery lateral push and stick (1 each)

@goalietraining

4 жыл бұрын

Wow - that is awesome, thanks for doing that Alexandre!

@Ytrondy

4 жыл бұрын

Alexandre thanks a lot for this bro!

@malihartviksen3348

3 жыл бұрын

Thanks! I started writing everything down, but I got WAAAY too detailed! This was a lot easier 😉😉

Great warmup! I used the strategic warmup you provided and I felt great before going on the ice for our Beer League. Lots of odd looks from teammates, but we won the championship. Hard to argue with the results.

@goalietraining

5 жыл бұрын

WOW! Congratulations - that is awesome! Yeah... stare all you want, but watch me shut 'em down!

did this warmup for about an hour before practice. i can honestly say ive never felt so good both physically and somehow mentally as well

@goalietraining

5 жыл бұрын

I know, it's crazy isn't it. I think the mental element has merit to - it gives you something to focus on - connecting to your body rather than letting your brain off the leash to run. Thanks for your feedback.

Thanks for the videos, I am a 37 year old first time goaltender who just started and this is great stuff to try and keep myself healthy and to give me some ideas of what the heck I should be doing before getting on my gear :-)

@goalietraining

Ай бұрын

Welcome to the Goalie Union! This pre-skate warm up will make a big difference to how you feel and how you move on the ice.

This warm up has been an absolute game changer. I'm 35 and play mens league hockey and at this point I really don't care what level of mens hockey. If I get the phone call or ping from the rent-a-goalie app I'll do what ever I can to get on the ice and play. Obviously work and Family come 1st but I love this game so much. Not including the covid season I have been with a team for about 2 seasons now playing in a "B" level mens league. I would consider myself an "A" level quality goalie but like I said before, I don't care what level of hockey it is, I just want to play. So when given the opportunity to play consistent hockey I could not be more thankful but an added bonus is this team has never charged me to play. I am a family man living on a tight budget and unfortunately my sports are no longer a priority in life so free hockey is the only way I can play. The entire point of this long explanation is that when I play I mean business. When I get on the ice I want to play my absolute best for a great group of guys that are giving me my only chance to play consistent hockey. Or if I get a game through the app where someone is paying for a goalie than I definitely don't want to shit the bed. So I show up an hour early and put in the work so that I can perform at my best on the ice. My daily home workouts are usually some what related to goalie training as well. Not to mention the fact that I have a full time job that I can't afford to miss because of a silly hockey injury. The at home work and this type of pre game workout is so important to me and my ability to keep playing the game I love. The other teams laugh when they see me warming up before a "beer league" game but it's not so funny when they can't put a puck past me. Access to people like Maria Mountain and other free KZread training would have made a huge difference in my hockey career as a teen and in to my 20's. Sorry for the long comment but I could not be more thankful for what you do Maria. Cheers! Let's just hope my equipment can last as long as I can.

@goalietraining

2 жыл бұрын

Thanks Riley - I love your passion for playing and for doing a great job for your team - they are lucky to have you and that's why your phone keeps ringing!

I do this warm up before almost every game, I notice a big difference after the games I do this warm up and the ones I don't. Thank you for the great warmup!

@goalietraining

3 жыл бұрын

It is amazing isn't it? It's just about tweaking those details and preparing your body to perform. Good work making the time to do it.

These are great warmup exercises! I will definitely be adding these warmups to my current exercises before my games.

@goalietraining

Жыл бұрын

Glad you like them! They will make a big difference to how you feel on the ice. Thanks Paul.

I commented on your butterfly challenge video about how i was able to gain 6 inches of flair, but I also started using this as a warm up before games, and I really can't thank you enough for these videos. I'm 34 now and getting back into goaltending the last couple of years after I quit when I was 16. Before I found your videos and some of the podcasts you've been on was ready to give up goalie again because I couldn't make it through an ice time without pulling or straining something in my hips and legs and then spending the rest of the icetime not being able to move. Last night I got my first beer league shut out and felt amazing and there's no way I would have got it without your help, so thank you again!

@goalietraining

Жыл бұрын

AMAZING!!!! Congratulations! So happy to be a part of your journey and help you stay in this incredible game. Great work sticking with it and taking action to help you perform better and feel better on the ice. Really proud of you!

I LOVE THIS!! I just write down all of the stretches and workouts, and I am now going to use theese every day!! Thank you again!

@goalietraining

2 жыл бұрын

Enjoy Katie! Glad to help

Excellent . Try doing these basic easy but important ones before you head out of house to the ice. Try not to fudge ; for sure get in the power hop across left to rt;. rt. to lf.

This video is a game changer. First game (since my hip injury), that I played without too much disconfort. I finally feel that I'll be able to heal, although the fact that I'm still playing (I had to stop during one year before that).

@goalietraining

3 жыл бұрын

Awesome - so great to hear that you are feeling better and better - slow and steady - that'll get you there!

I would love to see that video to help with folks who have strained their groin in the past... My injury from high school never went away and I can't do the splits anymore.

@goalietraining

4 жыл бұрын

I actually have that video in the hopper... stay tuned, it should be coming soon.

Maria, you are seriously hero status in my book! Yes please to the history of groin strain video! Thank you for all you do!!

@goalietraining

5 жыл бұрын

Thank you Niko - I appreciate it - stay tuned :). Did you see the link to the “groin proofing” video I posted in another reply on this video?

I have bilateral hip impingement, which I was told would not get any better. I've been watching a bunch of your videos and the rolling, stretching and strength training has made my time on the ice much more pain free. Thank you for the vids.

@goalietraining

3 жыл бұрын

Amazing! Happy to help. This comprehensive guide to FAI in hockey goalies will also help - www.goalietrainingpro.com/goalies/hip-impingement-in-hockey-goaltenders-the-comprehensive-guide/

Great video, thanks for the tips. I’d love to see that video you mentioned about a warm up with previous groin injury. 😁

@goalietraining

5 жыл бұрын

Okay Daniel - I will put it on my “To Do” list :) Stay tuned.

Thanks for so much free, super-high-quality content over such a long time, Maria. Old goalies like me who hope to stop a few appreciate you and your excellent work so much. Warm regards from San Francisco.

@goalietraining

5 жыл бұрын

Rick - you have probably been here from the start and it is my pleasure to help great guys like you stop more pucks.

"You do have space. And you do have time." aka 'shaddup I don't wanna hear yo excuses'

@goalietraining

3 жыл бұрын

... ha ha... ya... pretty much!

If you ever make a poster with these warmups, I would pay for it. Extremely helpful warmups!

@goalietraining

3 жыл бұрын

Glad you like it - happy to help!

Yes please do a warm up for a goalie that has strained their groin.

@goalietraining

5 жыл бұрын

Will do Ray - it is on my list!

Yes please with the groin video! Getting back at it after a grade 3 tear!

@goalietraining

5 жыл бұрын

Theron Virtue You know what - check out GTP TV Episode 58 - I think that might be what you are looking for - I think it is called something like “groin proofing” - that is a beauty place to start. Sorry about the injury -hope you are feeling a lot better.

You ROCK Maria ! This is super. Thank you for helping us weirdos :-))

@goalietraining

4 жыл бұрын

I love helping weirdo's .... my pleasure.

This is great! I used to think I was just immune to injuries. When I was younger I could do a full straddle, I could put each leg behind my head. Fast forward to 39, groin strain. I've had to get a lot more serious about my stretching and fitness.

@goalietraining

5 жыл бұрын

Yeah, it is crazy when our age starts to creep up there isn’t it?

im a goalie and im a bit bigger in sight and size, i have a game in a couple of hours and just did this, thank you for stretching me out early!

@goalietraining

2 жыл бұрын

You are welcome! Hope you had a great skate!

Great video and tips, I'm surely gonna try this warm-up routine. Thanks Maria for your constant help

@goalietraining

5 жыл бұрын

Let me know how it goes.

I live about 4 minutes from the rink. Would it be okay to do this 11 minute warm up and then go to the rink?

Hi Maria, a dynamic warmup for goalies who have strained their groin in the past would be awesome! Thx!,

@goalietraining

3 жыл бұрын

I made it already - just search my channel for it :)

Great advice! Really like your videos and your personality!

@goalietraining

4 жыл бұрын

Thank you very much - I appreciate it!

Thank you so much for all your knowledge and videos!

@goalietraining

4 жыл бұрын

My pleasure to help Jeremy!

Hi Maria! Great video, and I intend to incorporate this into my game. One thing that would be helpful when you make videos like this is to type out the warmup in the description or comments so I don't have to sit here with a pad of paper jotting everything down as you're saying it. Not a big deal either way, but just a suggestion. Thanks! Looking forward to seeing the results from this.

@goalietraining

5 жыл бұрын

Great suggestion - for me time is often an issue - the time to shoot the video, edit the video, upload it, etc. But definitely something to keep in mind.

LMAO the intro is amazing "now these warm ups aren't for every goalie, just the ones that want to win..."

@goalietraining

3 жыл бұрын

That perfect balance of sarcasm and passive aggressiveness - - ha ha

@SirBrosif286

3 жыл бұрын

@@goalietraining Yes abolutely, but also 100% true. These exercises 100% fixed my lower back pain and stiffness i was experiencing during games. Little did I know that it was my flexors this whole time! So yes, with your tutorals I went from being uncomfortable in the crease to being a LOT more aggressive to make saves (thus us winning a lot more)!

@goalietraining

3 жыл бұрын

@@SirBrosif286 the difference is amazing isn't it and ALL the credit goes to you for actually DOING it! You rock!

Tried it for the first time yesterday before my game. WOW it made such a difference!!

@goalietraining

2 жыл бұрын

Yeah, it's amazing isn't it? Good work giving it a try.

@Alex30Ian

2 жыл бұрын

@@goalietraining as a dancer and a goalie I use my legs in many different ways and transitioning from style to another is tough. This warm up is helping immensely!

@goalietraining

2 жыл бұрын

@@Alex30Ian Glad to help Alexandre - I appreciate your feedback - as a dancer you will have great body awareness!

Thank you Maria!! Great info as always.

@goalietraining

5 жыл бұрын

You are welcome - I am always happy to help.

Thank you for this video, I literally just asked a friend that used to be a goalie for a pregame warm up!!!

@goalietraining

5 жыл бұрын

Ha ha - same wavelength Nik - I love it when that happens.

Please make the groin strain video, I tore my groin 4 weeks ago and am still not able to lift my leg higher than 12" without severe pain.

@goalietraining

5 жыл бұрын

Okay - I will work on that - but if you can, get it checked by a physiotherapist. A groin strain will not linger for 4-years, something else is going on.

@tadrian33

5 жыл бұрын

@@goalietraining It's only been 4 weeks. I went to a doctor yesterday to get a referral to get Physio, I am also getting an ultra-sound on my hip to see the extent of the damage that was caused to it as that is contributing to the extreme pain and lack of mobility. I look forward to the video.

@goalietraining

5 жыл бұрын

Ha ha - 4 weeks - sorry, I am rushing sometimes to reply to everyone’s comments - but still you should not have extreme pain after 4-weeks of relative rest - still not cool. Good work getting it checked out - let me know what you find out.

I'm really looking forward to trying it out! I've always done off-ice warm up, but never like this - High Hopes 👍👍

@goalietraining

3 жыл бұрын

You will notice a difference Mali - let me know how it goes.

Hey Maria - I’ve had great results using your warmups for years now. But I feel like I should include something to get my upper body activated too. Something to get my hands/arms/shoulders ready too. Any suggestions? Nick

@goalietraining

4 жыл бұрын

drowningman4 Totally agree, remember that this is a quick ‘no excuses’ warm up so it is the most basic warm up I would expect any goalie to do. When I design warm ups for guys, I typically include a small does of hand-eye work, something for shoulder ER, like maybe a wall slide or reach, roll and lift. Hope that helps

I do a lot of stretching in my warm up routine, and want to add this, should I do this before or after stretching

@goalietraining

4 жыл бұрын

Great question - the answer is 100% before :)

Very helpful

@goalietraining

5 жыл бұрын

Coletender The Canadian Goaltender Glad to help - I like your handle “Coletender” that is awesome!

Hi Maria. What happened to the Butterfly App?! No longer available at the App Store. 😢

@goalietraining

6 ай бұрын

Yeah, they updated the platform, so BC app is now out of date and won't work anymore. Unfortunately, I'm not an app developer, so you'll have to stick with the PDF version for now - you can get it here - bit.ly/butterflyYT-D And it's still free :)

these have helped me

@goalietraining

4 жыл бұрын

Awesome! Glad to help!

Maria, is this ok for young goalies (7/8 and 9year olds) to do this warm up and butterfly challenge?

@goalietraining

5 жыл бұрын

GingimusMaximus No, those programs aren’t designed for children - as a rule all my programs are for 14+. I do have a full program for goalies and skaters 10-13 that you can check out at www.puckbattledomination.com. Hope that helps.

Can I use a pool cue ball instead of a lacrosse ball?

@goalietraining

5 жыл бұрын

I suppose - don't see why not - you might find that because it is smooth it will squirt out on you, but give it a try.

11:23 ya I did

@goalietraining

4 жыл бұрын

woohooo - awesome! Thanks for letting me know

How long before a game do u do this warmup

@goalietraining

Жыл бұрын

Ideally you would do it, then immediately put on your gear and then get on the ice, but it doesn't always workout that way. I do mine at home and then drive to the rink and put on my gear (it takes me about 15-20 minutes to drive to the rink). That isn't ideal, but it is better than nothing and if I DON'T do it, I sure feel it.

So would we do the more dynamic portion first so that when we do the stretch portion we wouldn't be stretching "a cold rubberband" ?(something I heard) Question aside, I'll definitely utilize this video! Thanks! Also I'm supposed to be doing homework again 😉

@goalietraining

2 жыл бұрын

No - you will do it in the order that I show you them in the video. You can stretch a 'cold' muscle. Our body rigorously guards our internal temperature - so our muscles don't really get cold (nor do they get especially warm relative to body temperature). The stretches are gentle stretches, you aren't going into your stretches ballistically, it's just a nice medium stretch.

@RandomVideoCreator2018

2 жыл бұрын

@@goalietraining Thanks so much!!! Using it today!

@goalietraining

2 жыл бұрын

@@RandomVideoCreator2018 You are welcome - you will definitely notice a difference

@RandomVideoCreator2018

2 жыл бұрын

@@goalietraining 😄😄😄 I'm so excited but very nervous do you have any videos on getting rid of pre-game jitters? Thanks!

I'm curious how early can I do this before stepping on the ice. Is it still acceptable to do all this stuff at home, then drive 15mins to the arena, put my gear on and get in the net.

@goalietraining

5 жыл бұрын

Yes, that is acceptable - like everything there is good, better, best. The BEST is to do it at the rink and then go get your gear on, but doing it at home (especially with a short drive to the rink) is a good alternative.

@chesh1rek1tten

4 жыл бұрын

Thanks for asking - and thanks for the reply. I can (and do) warm up before most of my ice time. But one of the rinks I play at only has one locker room and before most practices it's occupied by kids just learning to skate and their parents (because of course you can't switch from skates into street shoes outdoors) and the whole team has to gear up right next to the ice in the wind and cold of an outdoor rink where I can hardly find space to lay my pads down to strap them on.. so warming up before, driving over in a warm car and getting in gear is much more feasible. I might find room for the static portion but it's freezing and doesn't seem like a good idea out there.

Hey Maria, Great video. I have a question about the Internal Rotation stretch @3:57 I notice that I'm not able to move my feet out wider than my hips, specially on my right side. Anything that I can do on my own, or should I go see a Physical Therapist? Thanks again for your coaching, and I'm on Day 8 of your Butterfly Challenge!

@goalietraining

5 жыл бұрын

The best would be to get a physical therapist to have a look, there are lots of reasons you can feel that and some can be corrected really easily and sometimes it is just "that's what your hips do". Watch the Goalie Training Pro TV Episode I dd on hip impingement to see what I mean. Here's a link to the video - www.goalietrainingpro.com/goalies/gtp-tv-episode-47-fai-explained/ Then read this www.goalietrainingpro.com/goalies/hip-impingement-in-hockey-goaltenders-the-comprehensive-guide/

@citizenspunk

5 жыл бұрын

GoalieTrainingProTV thanks for getting back to me. I’ll check out the hip video and also try to set something up with a local physical therapist. 👍

I usually throw racquetballs against the wall and catch them, then start juggling them, then I sometimes catch them with my glove on, then I look at the ice and imagine the game happening. Could this work too?

@goalietraining

5 жыл бұрын

If it works for you, then great, but that is some hand-eye, nervous system activation, but not a warm up. We do hand-eye drills at the end of the warm up.

Not that it really matters, but my question is, do you have to do it in this order? Thx

@goalietraining

5 жыл бұрын

Great question and you definitely should do it in the order outlined, there is a scientific progression there.

Can this warmup be done a few hours before a game ?

@goalietraining

2 жыл бұрын

It could be done anytime, but the benefit for your on-ice session will diminish with time. I do mine at home, then drive to the rink, get dressed and hit the ice, so I probably have 45-minutes between doing the warm up and getting on the ice.

Would these be recommended for children of age 10 through 12?

@MariaMountain

3 ай бұрын

No, this warm up is designed for a high school/college age player.

can i do some excersizes more than 30 seconds and more than 3 on each side?

@goalietraining

5 жыл бұрын

Yes - absolutely. The biggest argument against doing a warm up is guys say they don't have time, so that is why I kept it short.

Can I do this before I go if it’s a home game and it’s a 5 min drive

@goalietraining

4 жыл бұрын

Yes.

Can a foam roller be used instead of a ball?

@goalietraining

5 жыл бұрын

Yes, you sure can, a little tougher to get in there, but also a little gentler when you are just starting out.

Is this just for adults or squirts age, too?

@goalietraining

Жыл бұрын

Adults please.

This is great. Now I need to convince my 14 yr daughter

@goalietraining

5 жыл бұрын

Ultimately she will have to decide if she wants to take a disciplined approach to her hockey, she is still pretty young.

@chesh1rek1tten

4 жыл бұрын

Just show her the video. If Maria can't motivate her, I don't know what would.

Should I do this I really don't do anything !

@goalietraining

5 жыл бұрын

Yes, but do it at home a few times, like not before going on the ice, just do it at home to learn the movements and see how they feel for you. I don’t know your injury history, age, etc so use your common sense, if something doesn’t feel right, just leave it out.

@maxmak6263

5 жыл бұрын

Ok👍

Is a lacrosse ball similar to a tennis ball? Us Scandinavians have no conception of what a lacrosse ball feels like.

@goalietraining

4 жыл бұрын

Sort of, but it is HARD rubber whereas a tennis ball is a little soft

This is great, but... she looks like female Linus Tech Tips