Maria from Goalie Training Pro returned for another weekly live Q&A, sharing updates, answering viewer mail, and offering practical advice for goalies (and their parents) dealing with injuries, training questions, and the day-to-day realities of getting back on the ice.
ACL scare after a pop in the knee: what to do next
A viewer described feeling a pop in their knee while going into a butterfly and asked whether it could be an ACL injury. Maria explained that, while ACL tears usually occur from a shear/rotational force (for example, a hard change of direction or a collision), extreme contact during a butterfly can sometimes cause additional ligament damage. She referenced clinical experience working around ACL cases and advised the sensible next steps:
- Follow the orthopedic surgeon’s recommendations.
- See a sport-focused physical therapist for assessment and rehabbing the knee, restoring function, and rebuilding confidence.
- Avoid making decisions that could worsen the injury while waiting for diagnostic clarity.
Youth stretching and joint protection: realistic guidance
Parents asked for stretching recommendations to protect young athletes’ joints. Maria’s advice was pragmatic:
- Young kids are naturally flexible — avoid forcing extreme positions (e.g., making children do deep splits).
- Stretching alone won’t “protect” joints from wear-and-tear; overall load management matters much more.
- Encourage varied play and seasonal breaks (different sports, downtime in summer) to reduce overuse risk.
- If a child reports pain or persistent issues, get a physical therapist or clinician involved to rule out structural concerns.
- For practical resources, Maria pointed viewers to kid-appropriate content on her YouTube channel (search within her channel for terms like “youth,” “young,” or “kids”) and recommended the free 14-day “Butterfly Challenge” mobility program linked in her Instagram bio.
How long should goalies stretch?
Maria recommends structure over guessing. Typical guidance she offers:
- In-season mobility sessions: roughly 15–30 minutes; 30 minutes is on the long side for in-season work.
- Off-season mobility sessions: around 30 minutes, focused on targeted goals.
- Minimum frequency: about four sessions per week, with many dedicated athletes doing mobility work most days.
Returning from hip surgery and high-ankle sprains
Maria celebrated a viewer’s successful return to ice five months after a microfracture/FAI procedure — rehab can pay off. For high-ankle sprains, she emphasized caution:
- High-ankle sprains are often aggravated by rotational stresses (e.g., going into a butterfly) and can take a long time to settle — sometimes many weeks to months depending on severity.
- If a butterfly or certain rotations cause stabbing pain, backing off and following a physical therapist’s plan is crucial.
- Gradual reintegration: skate in pads or a tracksuit first, test movements slowly (butterfly drills without high impact), and consider taping strategies only under guidance.
- Don’t rush back if the injury still produces sharp pain.
Cramps and hydration — a nuanced view
Regarding frequent muscle cramps (including nocturnal cramping), Maria said hydration and electrolytes might help for some people, but cramps often reflect training load, preparedness, and muscle conditioning. Her suggestion:
- Review off-ice conditioning to ensure the body is adapted to the demands placed on it.
- Look at training quality and frequency — are you practicing movements that mimic on-ice demands when fatigued?
- If cramps persist, consult a medical or performance professional for targeted assessment.
Advice for adult beginners and very short goalies
Maria offered encouraging, practical tips:
- Complete beginners (adult or recreational) should focus on fun and repetition — skate with your pads on so movement patterns are specific to how you’ll actually play.
- For small/short goalies: prioritize quickness, angle awareness, and playing slightly more aggressively in depth. Beware of negative self-talk — framing size as a permanent disadvantage can become a self-fulfilling limitation.
Programs and next steps for youth progressing through levels
A parent asked which program fits a 13-year-old moving from house league to 14U lower A. Maria’s recommendation depends on the child’s maturity and prior experience:
- If the goalie is self-motivated, has decent body awareness, and can follow a program independently, an In-season Varsity Goalie Academy program could wait until the player is older (e.g., November).
- For younger or less experienced goalies (roughly ages 10–13), Maria suggested the Next Gen Goalie Academy as a foundational, age-appropriate program to develop movement, core stability, and motor patterns.
Thank you all for joining today’s session. Remember, if you have any questions, feel free to reach out help[at]goalietrainingpro.com. We look forward to catching up with you all soon. Have a fantastic day!