In this week’s Goalie Training Pro live Q&A session, Maria covered a range of topics relevant to hockey goalies and the New Year. Here are the key highlights:
Musogi: Setting Big, Scary Challenges
Speaking of big goals, I’m sure you’ve heard of musogi. It’s a concept Jesse Itzler talks about, where you set one massive challenge each year that scares you a little. Two years ago, I ran my first ultra marathon… in the dark. It was a big mental and physical stretch, and I loved it. Last year, I didn’t have a musogi, but I’m already thinking about what I’ll tackle this year. A goal that’s big enough to push my limits and make me feel alive, but also a little terrifying.
It’s not always about ultra marathons, though. Sometimes, it’s about fine-tuning the smaller things that contribute to long-term success. A combination of big and small challenges is key to keeping things interesting and moving forward.
Outcome Goals vs. Process Goals: What’s the Difference?
Recently, I’ve been helping people fine-tune their goals, and a common theme I’ve noticed is a focus on outcome goals. For example, some people have said they want to do the splits in three months. That’s an outcome goal, which is great, but without a clear process to get there, it’s a little vague.
The key is to break it down into process goals. How are you going to get to the splits? Stretching consistently, working on mobility, targeting specific muscles? These process steps will get you closer to your goal—and if your body’s anatomy doesn’t fully allow for a deep split in three months, at least you’ll have made tangible progress and gained greater flexibility along the way.
Think of it like this: If your goal is to make a million dollars, simply saying, “I want to make a million dollars” doesn’t set you up for success. What’s the process? Do you need to switch careers, start a new business, or invest strategically? Goals require a plan, a set of actions, and the dedication to work through them—step by step.
Practicing Puck Tracking at Home
Tracking the puck is a fundamental skill for any goalie, and thankfully, you can practice it at home. Here are some tips for improving your puck tracking skills off the ice:
- Always Wear Your Glove: Practice catching a ball or puck while wearing your goalie glove. This will help build the necessary muscle memory for in-game situations.
- Vary the Throws: Don’t just stand there and catch a ball. Throw it against a wall from different angles, or use a bungee ball (a tennis ball attached to an elastic cord) to simulate unpredictable puck movements.
- Add Challenges: You can increase the challenge by throwing the ball behind your back or using your non-dominant hand. This will train your peripheral vision and reflexes, two essential skills for in-game performance.
- Use Tools like Sense Arena: If you have access to training tools like Sense Arena, they can offer a more immersive, high-tech way to practice puck tracking and reaction times.
Getting Back to the Ice After Injury
A final piece of advice involves getting back to the ice after an injury. One goalie shared the story of his son who had a knee injury, initially thought to be a dislocation but later diagnosed as a potential IT band issue. As they work on recovery, one key takeaway is the importance of a rehab plan:
- Avoid Rushing Recovery: It’s crucial not to rush back into the game, as doing so may lead to re-injury. A comprehensive rehabilitation program under the guidance of a physical therapist is essential for ensuring that the muscles supporting the knee are properly activated and strengthened before returning to play.
- Strengthen the Surrounding Muscles: Whether it’s the IT band, patella subluxation, or other knee-related issues, strengthening the muscles around the knee can help stabilize it and prevent future problems.
As always, if you have any questions for Maria, please reach out to help[at]goalietrainingpro.com
That’s all for today. Thanks for stopping by. Let’s frustrate more shooters in 2025, one day at a time. Catch you here next time!