NEW Goalie Exercise – Butterfly Hole

I told you about this one the other day – it is the one that popped out when I let my monkey brain go to work in the gym.

This is another one to help you work on getting a wider butterfly flare, but in a very functional way, helping you to stay tall in your torso, big in your net and squeeze that 5-hole shut tight!

Like any exercises and in particular hip rotation drills, you need to listen to your body. If you are feeling a stretch in the muscles that cross your hip, you are good. If you are feeling a pinch, a block or pain in your joint when you try this drill, it is NOT for you.

It doesn’t mean you are a bad person. It does not mean you are a bad goalie. It just means that this exercise is not for you and you need to find a different way to get the reward without the wear and tear. Cool?

Here is how to do it…

Start with five reps with a 5 second hold. Do it twice per week. If it feels great, after doing it for two weeks, then start adding one rep per week until you are doing 10 reps.

See…I told you, you have never seen anything like this before 😉



Click image for your off-ice goalie training program.