Hockey Goalie Training: Recovery from RVH – leg stamina

Well this is appropriate timing with THIS exercise making the social media rounds.

Yes, the butterfly is hard on the hips, knees and ankles.

Yes, the RVH is hard on the hips, knees and ankles.

But that doesn’t mean that your off ice training to get better hip internal rotation (that’s what gives you a wide butterfly flare) should be even harder on your hips, knees and ankles (especially the knees).

The goal of off-ice training is to give you the adaptations necessary to help you perform on the ice while ADDING as little strain as possible.

And that is what I tried to do with this one to build stamina in your RVH position, especially when you get pinned down at your post stuck hovering in and out of your RVH as the offence plays keep away with the puck down low.

But please listen to my words at the beginning of the video.  It is hard on the hips and knees (not as hard as the one above), so don’t get carried away with it please.


Remember to:

  • stay low the entire time
  • move with controlled tempo
  • keep the volume at or below 2-3 sets of 6 reps each way and no more than twice per week MAX!
  • stop doing this exercise if you feel anything other than muscle fatigue when you do it



PS – if you want to see me breakdown what I don’t really like about the exercise in the image at the beginning of this post, you can see me break it down in the Goalie Training Lab (free private FB group for you) just CLICK HERE.