In today’s live Q&A session, Maria Mountain, the exercise physiologist and founder of GoalieTrainingPro.com and Goalie Training Pro TV, returned to connect with her goalie community and answer questions about training, motivation, and recovery.
Making Time for In-Season Training
One of the main topics Maria addressed was the struggle many goalies face when it comes to finding time to train during the season. She emphasized that even with busy schedules, consistent in-season training is essential—not just for maintaining performance, but also for reducing the risk of injury.
Maria explained that in-season and off-season training follow completely different philosophies. During the off-season, goalies might spend 90 minutes in the gym four times per week, focusing on heavy lifts, speed work, and stamina. In-season, however, the goal shifts to maintenance and recovery.
She broke down what an in-season training schedule might look like:
- Mobility: 20–30 minutes per session
- Lifting sessions: 40–45 minutes
- Speed work: 15–20 minutes
- Stamina: Adjusted based on how often the goalie is on the ice
Maria’s message was simple but firm: goalies can either make time to train or make time to not be at their best when playoffs come around.
Motivation: When Goalie Life Feels Boring
One viewer, Jasper, asked how to stay motivated when playing goalie starts to feel boring. Maria, curious about his age, learned he was just 12 and offered thoughtful, balanced advice.
She explained that there’s no rule that says a young player has to be a goalie. If playing out as a skater sounds more fun, it’s worth exploring. But for goalies who want to stay engaged during slow games, Maria suggested using mental focus drills.
She advised goalies to watch plays unfold as if they were the goalie at the other end—tracking scoring threats, player positioning, and potential passes to stay mentally sharp.
Beating Top-Corner Shots: Depth and Patience
Another question came from a goalie struggling to stop top-corner shots despite feeling square to the puck. While Maria clarified she isn’t a goalie coach, she shared what has helped her as an intermediate player herself.
She highlighted the importance of depth in the crease—especially for smaller goalies like her (5’6″). Playing too deep leaves more net exposed, while proper positioning at the top of the crease can make a big difference.
She also emphasized not dropping into the butterfly too early, recommending that goalies practice patience and positional awareness.
Hip Tightness, Mobility, and the Butterfly Challenge
Maria also responded to a 39-year-old goalie returning to the ice after rejoining the army, who mentioned tightness in his right hip. Her immediate recommendation was the Butterfly Challenge, a free 14-day mobility program she created to help goalies improve their hip rotation and flare.
She explained that most goalies see a 3–5 inch improvement in hip flare after completing the challenge correctly. If not, that could indicate joint restriction, in which case she recommends seeing a physical therapist for manual treatment.
Recovery Gear: Core Shorts, Tape, and Massage Guns
Another question in the mailbag came from Vinnie, who asked about groin protection and recovery tools after a strain. Maria recommended core shorts over more complex supports like a hip spica wrap, which can be difficult to apply correctly.
On the topic of K-tape and other bracing tools, she noted that while the mechanical support may be limited, the proprioceptive feedback—how the body senses position and movement—can be beneficial.
When asked about massage guns, Maria said they’re useful as part of a warm-up routine (especially for calves, hip flexors, and IT bands), but warned against relying on them as a substitute for proper mobility training.
If you need personalized guidance, feel free to reach out to Maria via direct message. As always, if you have any questions, please reach out to help[at]goalietrainingpro.com Embrace the journey, have fun, and good luck as the season starts to ramp up.
That’s all for today. Thanks for stopping by. Catch you here next time!