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Mental Preparation:

  Goaltending more than any other position requires a confident mind set. Some things to remember when thinking about the upcoming game; First, the puck is your enemy, not the other players. What they do is largely unimportant. As a goalie your job is the puck. Therefor, Focus, Focus, Focus !!! The hardest thing for a goalie to do is to concentrate when the play is heavily in the opposition’s end. DO NOT get distracted. Most important of all, the last shot, goal, or save DOES NOT MATTER. There is time for analysis later. The next shot is the important one, again FOCUS FOCUS FOCUS !!!

Physical Preparation:

  Before you play or practice, it is essential that you prepare physically. If you do not stretch, you will at some point get injured. A pulled groin muscle is not a fun thing to live with. However, do not just hop down in the splits. That’s just as bad as playing cold. Before you put your gear on, spend a few minutes walking around, shaking and swinging your arms, legs, shoulders and neck. The purpose here is to warm up the muscles, and get the blood flowing into them. Next spend some time stretching before you put on your gear. The areas to focus on are groin, hamstrings, shoulders and back.

  Split Stretch:

   Standing straight and with your feet about shoulder width apart. Step out into a side split. Stretch as far as you can. Hold for 30 seconds. ** A stretch held for less than 20 seconds is ineffective. ** Without releasing your split, bend at the waist and place your hands on the floor. Hold for 30 seconds. Push forward into the floor so that your backside moves back. Hold for 30 seconds. Return to center position and hold for 30 seconds. Next, push back into the floor so that your body moves forward over your hands. Try to keep your feet flat on the floor. Hold for 30 seconds. Return to center, and stand up. Take a moment to shake out your legs.

  Hamstring Stretch:

   Standing straight and with your feet about shoulder width apart. Drop down to your stick side knee. Stretch to the side with your glove side leg, reaching as far into the split as possible. If you can go all the way to the floor that’s great, if not don’t worry about it. Stretching is to improve your flexibility. Hold for 30 seconds. Reach out to grasp your toe with your glove hand. Hold for 30 seconds. Return to Center and hold for 30 seconds. Push back onto your stick side knee, and bring your glove side foot back so that it is flat on the floor and underneath your glove side knee. Lean into your glove side, stretching your groin and hamstring. Hold for 30 seconds. Return to center and hold for 30 seconds. Repeat this process for your stick side leg.

  Hamstring Stretch II:

   Sitting with your feet together, reach out to grasp your toes. Ideally you want to put your forehead on your knees, but that’s something to work for. Hold for 30 seconds. Release and return to center. Repeat three times. A friend can press gently on your shoulders to help you if you like.

  Abdomen and Back Stretch:

   The starting position for this stretch is the basic pushup position, hands on the floor about shoulder width apart, and toes on the floor. First, press forward into the floor. This should cause your backside to rise, press until your hands are straight over your head. You should feel the stretch in your back at this point. Hold for 30 seconds. Return to center and hold for 10 seconds. Keeping your arms straight, drop your middle to the floor. Hold for 30 seconds. Return to center.

  Shoulder Stretch:

   This one is easy. At all times, alternate your arms before moving to the next step. Standing comfortably, reach all the way across your body with your stick hand. Do not move your body as that defeats the purpose. Repeat with your glove hand. Reach as high as you can with your stick hand. Repeat with your glove hand. Holding your stick hand straight out to the side at shoulder height, reach back as far as possible. Repeat with your glove hand. Remember to hold each step 20-30 seconds. Now 5 big arm circles with each arm.

You’re done. Repeat these stretches every day along with your normal training routine. The added flexibility they bring will help prevent injuries, and will improve your saves.

      -Jason Tryon