Maria from GoalieTrainingPro.com and Goalie Training Pro TV kicked off another Weekly Live Q&A by welcoming goalies from Facebook and Instagram. Broadcasting from Quebec City, Maria quickly addressed a question that had been popping up all week—no, she hasn’t moved to Quebec, but she and her family do spend time there when their rental property is available.
Living inside the old city walls, she shared her appreciation for Quebec City’s European feel, friendly locals, and the chance to practice her French. While she loves being there, she reassured viewers that she’d soon be heading back home and back to her usual setup.
As always, Maria invited goalies to drop questions in the comments while she worked through a full mailbag of topics that many players face this time of year.
Front Hip Pain: Why Stretching Isn’t Always the Answer
One of the main questions came from a high school–aged goalie dealing with front-of-the-hip pain that had been getting progressively worse over three weeks, just as playoffs were approaching. The goalie asked what stretches could help make it feel better.
Maria emphasized an important distinction: making pain feel better and fixing the underlying problem are often not the same thing. If stretching provides temporary relief but the pain quickly returns, that’s a clear sign that stretching is only addressing a symptom—not the cause.
She explained that goaltending positions, especially movements like the RVH, can place torque on the pelvis. When the pelvis is slightly out of alignment, muscles elsewhere—such as the hamstrings or hip flexors—may feel tight or painful even though they aren’t the root issue. Stretching those muscles without correcting alignment or movement patterns can actually make things worse.
Because the pain had been worsening rather than improving, Maria strongly recommended an assessment by a physical therapist who works with athletes. While family doctors play an important role, they often lack the tools to properly assess joint mechanics and sport-specific demands. A sports-focused physical therapist, on the other hand, looks beyond pain relief and works toward getting the athlete safely back to play.
Maria also shared her own approach as a masters athlete: regular check-ins with a physical therapist to keep the body moving well before small issues turn into bigger ones.
Getting in Shape for Playoffs: Managing Expectations
Another common question this time of year is how to get into “top shape” before playoffs—especially when they’re only a few weeks away.
Maria was honest: there’s no shortcut to peak physical condition. Strength, power, and endurance take time to build, and trying to cram months of work into a few weeks usually backfires. Training twice a day or pushing excessive volume often leads to fatigue or injury rather than improvement.
That said, meaningful gains are still possible. Maria explained that certain qualities—like speed and efficiency—can improve relatively quickly through motor learning. She pointed goalies toward a specific in-season stamina circuit she recently shared, designed to improve repeat explosiveness, isometric strength, and late-game endurance without adding unnecessary fatigue.
For goalies with limited time, she suggested performing this type of targeted workout two to three times per week, paired with consistent mobility work. Staying healthy, she reminded everyone, is the most valuable contribution a goalie can make to their team.
Core vs. Legs: It’s Not Either-Or
When asked whether core training or leg strength is more important for goalies, Maria explained that the question itself misses the bigger picture.
The body doesn’t work in isolated parts. Explosive leg power depends on effective core stabilization, and core strength only matters if it supports functional movement. Training one without the other rarely translates to better on-ice performance.
Maria compared it to a Formula 1 car: the engine and the tires must work together. Strong legs without coordination and stabilization won’t produce better saves, and isolated core work without integration won’t improve movement. The goal is functional strength that transfers to the ice, not just strength for the sake of strength.
Off-Ice Stickhandling: Does It Translate?
One goalie asked whether off-ice stickhandling in the garage—using a soft lacrosse ball—would carry over to games with limited weekly ice time.
Maria confirmed that off-ice stickhandling absolutely helps, especially if goalies wear their glove and blocker. However, she recommended using tools that better mimic puck behavior, such as a Green Biscuit or a puck-handling ball designed to match a puck’s weight and feel. These options provide more realistic feedback and improve transfer to game situations.
As always, if you have any questions, please reach out to help[at]goalietrainingpro.com. Maria encourages you to keep asking questions, stay consistent rather than extreme with training, and remember that progress comes from smart, sustainable habits.