Welcome back to another weekly Q&A session with Maria from GoalieTrainingPro.com and GoalieTrainingPro TV! In this episode, Maria shared a mix of personal anecdotes and insightful goalie training tips. As always, it’s a great opportunity for goalies at all levels to gain advice on how to improve their game while maintaining a balanced life. Let’s dive into some of the key takeaways from this week’s discussion.
Q1: “How Can I Gain Leg Strength and Move Faster in the Butterfly?” – William, U18 Goalie
William reached out with a question about building leg strength to improve his butterfly push. Maria applauded his initiative to get started at the gym and work on losing weight, as even a small reduction in weight can make a big difference in your mobility on the ice.
Her advice was to focus on foundational mobility and stability first, as this will prevent the formation of bad movement patterns that could lead to injuries later on. Strength should be built in a balanced way, and Maria encouraged William to look into her Leg Strength for Goalies Level 11-10 video series and a video on how to move quickly from the butterfly.
If William is looking for a more structured program, Maria suggested he check out her Varsity Goalie Academy or Game Winning Goalie Formula programs, which combine strength, mobility, speed, and stability.
Q2: “Can I Do the 14-Day Butterfly Challenge Alongside Training for a 5K?” – Mike
Mike had a unique question about combining the 14-Day Butterfly Challenge with his training for a 5K race coming up in March. Maria reassured him that the Butterfly Challenge 4.0 is designed with low volume and intensity, making it suitable for a variety of fitness levels.
However, she emphasized that he shouldn’t overload himself by starting both at full intensity. Instead, it would be wise to start with one program (the Butterfly Challenge) and then gradually integrate the 5K training into his routine.
Her key advice for anyone getting back into running after an injury or break was to ease into it with a walk-jog method and gradually build up endurance. Be mindful of your volume, and aim for no more than a 10% increase in running time per week to avoid injury.
Q3: “I’ve Had Multiple Muscle Strains. How Can I Train Effectively with a History of Injuries?” – A Recreational Goalie
A recreational goalie reached out about his history of hip and hamstring injuries, and the nagging discomfort he’s experienced even after returning to play. Maria pointed out the importance of ensuring that his physical therapist is addressing all aspects of muscle activation, particularly in the glutes and hips. If these muscles aren’t firing correctly, high-intensity training can lead to compensation patterns that might cause further injury.
She also mentioned that while a well-meaning goalie coach might offer fitness training, it’s important to work with someone whose expertise is in strength and conditioning for athletes. Strength and conditioning specialists, especially those who train athletes specifically, can create a more comprehensive program that addresses mobility, stability, and strength.
If you are serious about improving your game and preventing injuries, Maria recommends looking into some of the comprehensive training programs she’s designed. For goalies in various stages of their development, here are her top picks:
- Varsity Goalie Academy: Ideal for those who are committed to taking their training to the next level and focusing on athletic development.
- Game Winning Goalie Formula: A great option for goalies looking to develop all-around strength, stability, and mobility.
- NextGEN Goalie Academy: Designed for younger goalies (ages 10-13) who want a progressive, age-appropriate training plan.
For those struggling with specific techniques or issues (like the butterfly push), Maria’s free resources like the 14-Day Butterfly Challenge and the Leg Strength for Goalies video series are great starting points.
The Power of Consistency and Specialization
One key theme that emerged during this week’s Q&A is the importance of specialized, consistent training. Whether you’re a recreational goalie or a more advanced athlete, taking the time to develop a strong foundation in mobility and strength will pay off in the long run.
Additionally, integrating different training programs from multiple sources can sometimes lead to confusion or overtraining. Maria stressed that it’s much more effective to have a streamlined approach—either working with a dedicated personal trainer or following a structured goalie-specific program.
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. Catch you here next time!