Maria L. Mountain 2009

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2 UGT: FLEXIBILITY & STABILITY 2 ULTIMATE GOALIE TRAINING SYSTEM The first online training program designed specifically for Hockey Goalies! VOLUME 1: FLEXIBILITY and Stability Maria L. Mountain 2009 This program may not be reproduced in whole or part without the written permission of Maria L. Mountain/Revolution Sport Conditioning. info@revolutionconditioning.com 577 Richmond St Upper Level London, ON N6A 3G2 CANADA

3 UGT: FLEXIBILITY & STABILITY 3 Disclaimer: The exercises described in the following program are intended for skeletally mature athletes with a foundation of strength training experience. Do not attempt this program if you are new to strength training. The video and descriptions are for demonstration purposes only. If you are not familiar with perfect technique for any exercise, then consult with a certified strength and conditioning coach for instruction. Failure to do so may result in serious injury. Neither Revolution Sport Conditioning nor Maria Mountain shall be liable to anyone for use of any of these exercises or drills. It is recommended that you receive medical clearance from your health care provider prior to beginning a new exercise program.

4 UGT: FLEXIBILITY & STABILITY 4 Self Myofascial Release (SMR) Self Myofascial Release, or SMR, is a connective tissue release technique. It goes hand in hand with stretching, and using the two together is a great way to improve overall mobility. If you do not own a foam roll, you should be looking to get one. I order mine online from When you start using the foam roll, it is not going to be comfortable, especially over the iliotibial band (ITB). Do what you can do, use your other foot to off load some of your weight, and it will get better. When you perform SMR, spend approximately 30 seconds on each area for a total of five to ten minutes per session. One quick rule about foam rolling be sure to avoid any bony prominences such as your hip bone, rolling over these areas will pinch your tissue between the bone and the foam roll which may cause bruising. See the video entitled Self Myofascial Release to learn more about foam rolling techniques and also how to use a lacrosse ball to dramatically improve your flexibility in two minutes or less.

5 UGT: FLEXIBILITY & STABILITY 5 Iliotibial Ba nd (ITB) Quadriceps Rectus Femoris Glutes Adductors (bent knee) Adductors (straight knee) Hamstring Lats

UGT: FLEXIBILITY & STABILITY 6 Rhomboid flexibility training for goalies You must have full unrestricted range of motion to perform at your best and reduce your risk of injury.

6 UGT: FLEXIBILITY & STABILITY 6 Rhomboid flexibility training for goalies You must have full unrestricted range of motion to perform at your best and reduce your risk of injury. A lack of mobility in the mid back can affect your ability to make efficient glove saves. To compensate for that lack of mobility in the mid back you may over rotate through your lower back when making glove saves or following the puck side to side, overtime this can lead to low back pain. So you see how a lack of flexibility in one area can lead to overuse and injury in another area.

UGT: FLEXIBILITY & STABILITY 7 Goalies can get lulled into a false sense of security about injury prevention and the role of flexibility training because they are currently symptom free.

7 UGT: FLEXIBILITY & STABILITY 7 Goalies can get lulled into a false sense of security about injury prevention and the role of flexibility training because they are currently symptom free. Consider this analogy; you skid on the snow in your car and hit a curb with your front tire, you have knocked your alignment out a little bit. The car does not stop running just because the front end is out of alignment. Maybe you just need to hold the steering wheel at a slight angle to compensate no problem. No problem until six months down the road your bearings are shot and so is the tread on your front tires. In addition to the inconvenience of having your car in the shop, now you also have a painful repair bill. This is how sports injuries often occur. We fail to look

8 UGT: FLEXIBILITY & STABILITY 8 after the details of how our body works and we fail to set it up for optimum performance beginning with the basics of mobility. Here are your flexibility workouts. You may supplement these exercises with your current favourite stretches to maximize mobility.

9 UGT: FLEXIBILITY & STABILITY 9 FLEXIBILITY WORKOUTS Flexibility #1 # exercise sets Reps tempo A Rectus Femoris each 30s hold B Deep Squat with Assistance s hold at bottom C Seated Hip Rotation each 2s pause D Squat Lateral with Assistance keep heel down each 3s hold E Kneeling Groin s hold

10 UGT: FLEXIBILITY & STABILITY 10 Flexibility #2 # exercise sets reps tempo A Standing Groin with Rotation each B Hamstring with Strap each C Pigeon Stretch each D ITB to Groin with Strap each 15s hold 60s hold 30s hold 30s hold E ½ Kneeling Hip Flexor with Sideband each 30s hold

11 UGT: FLEXIBILITY & STABILITY 11 Flexibility #3 # exercise sets reps tempo A Rectus Femoris each 30s hold B Deep Squat & Reach each 5s hold at bottom C High Sitting Hip Internal Rotation s pause D ½ Kneeling Groin Stretch each 30-60s hold E Quadruped T-Spine slow Rotation each

12 UGT: FLEXIBILITY & STABILITY 12 Flexibility #4 # exercise sets reps tempo A Quadruped Piriformis each B Hamstring with Strap each C Figure 4 Hip Rotation each D ITB to Groin with Strap each 15s hold 60s 120s hold 30s hold E ½ Kneeling Hip Flexor with Sidebend each 30s hold

13 UGT: FLEXIBILITY & STABILITY 13 FLEXIBILITY EXERCISES: Mobility #1 Rectus Femoris Deep Squat with Assistance Seated Hip Rotation Squat Lateral with Assistance

14 UGT: FLEXIBILITY & STABILITY 14 Kneeling Groin Mobility # 2 Standing Groin with Rotation Hamstring with Strap Pigeon Stretch ITB to Groin with Strap

15 UGT: FLEXIBILITY & STABILITY 15 ½ Kneeling Hip Flexor with Sidebend Mobility # 3 Rectus Femoris Deep Squat & Reach High Sitting Hip Internal Rotation

16 UGT: FLEXIBILITY & STABILITY 16 ½ Kneeling Groin Stretch Quadruped T Spine Rotation Mobility # 4 Quadruped Piriformis Hamstring with Strap

17 UGT: FLEXIBILITY & STABILITY 17 Figure 4 Hip Rotation ITB to Groin with Strap ½ Kneeling Hip Flexor with Sidebend

18 UGT: FLEXIBILITY & STABILITY 18 core training for goalies Now that your body can move, you need to make sure you can stabilize. As you read through the strength training manual you will notice that most of the exercises are performed from a standing position or using a stability ball. This is how I integrate stability training into every single workout. I have seen athletes do their strength training using fitness club machines that control their range of motion and require no stabilization and then go over to the mat area and complete their core training by doing sit ups and crunches. Think about that for a second. As a goalie, are you ever using your core in isolation? Are you ever using your core and not using your legs, hips, shoulders, arms or neck? Never! So why would you train like this? It does not make sense does it? There is a reason I did not call this system the Average Schmuck Goalie Training. I want to give you the techniques that will maximize your performance in the least amount of time to improve your performance and reduce the risk of injury.

UGT: FLEXIBILITY & STABILITY 19 You will be asked to do some basic core workouts as a part of the Ultimate Goalie Training system, and my purpose for including these routines is to let you practice

19 UGT: FLEXIBILITY & STABILITY 19 You will be asked to do some basic core workouts as a part of the Ultimate Goalie Training system, and my purpose for including these routines is to let you practice the skill of activating the muscles in your torso, teaching you to control your torso and monitor your progress in terms of muscular endurance. If it seems easy in the beginning, please do not skip ahead. You must lay the foundation and learn to use the proper muscles before getting into the more dynamic core exercises. You will also find shoulder and hip stabilization exercises in this section. If the stabilizers which support any joint lack the strength, stamina or smarts to control the joint then the big muscles which cross that joint will not be able to produce maximal force. Understand this point you may be able to leg press 573lbs, but if you cannot stabilize that load with your torso, then you will not be able to use that force production capability to help you move on the ice. Not much worse than legs and hips that can

20 UGT: FLEXIBILITY & STABILITY 20 produce 573lbs attached to a torso that can only stabilize 115lbs. Sounds like a recipe for injury and poor performance doesn t it? The worst part is that this athlete may be working really hard in the gym, but seeing very few results on the ice. How frustrating. Let s continue by making another key point; core training is not the same as ab training. The goal of core training is not six pack abs. I, personally do not care if you ever get have six pack abs because my only concern is making you a better goalie. The puck does not care if you have six pack abs either. So now that we have established the goal of core training is not to look good at the beach let s make sure you understand why it is so important. If you get rid of the idea that muscles work individually and embrace the concept that muscles work together as a functional unit you will see how the Ultimate Goalie Training program is superior to your typical body building for sports workouts.

21 UGT: FLEXIBILITY & STABILITY 21 Think about any functional activity walking, skating or running for example. If I asked you what muscles were used you would probably say legs, but then consider that you are also using your arms in an equal and opposite fashion. Ever try running or skating without using your arms? It feels really weird and is not very fast. Then consider what connects the lower extremities to the upper extremities that is the core! The core is meant to stabilize forces created by the extremities it is not meant to be a prime force producer in the kinetic chain. My goal is not to provide a textbook on core training here if you would like more detailed information about the importance of the core and how it works in sport, please check out the manual Core Training for Hockey which is available for purchase at Again, remember that some of the core exercises which follow may feel a little bit easy (at least compared to doing the 512 crunches per day that you are currently working on for core training). Remember these muscles need to be smart, they need to be able to fire in the proper sequence with the proper amount of force and they need to be able to do this very quickly.

22 UGT: FLEXIBILITY & STABILITY 22 Make sure you are concentrating on using perfect form for each repetition of each exercise.

23 UGT: FLEXIBILITY & STABILITY 23 CORE WORKOUTS Core #1 # Exercise sets reps tempo Rest A Prone Core Plank s 0s B Single Leg Balance with Eyes Closed hold each 60s hold 0s C Quadruped Superman each 10s hold 0s D T Over Stability Ball s hold 0s *3 sets during off season Core #2 # Exercise Sets Reps tempo Rest A SB Roll Out Slowly 0s B Side Plank from Knees each 5s hold 0s C SB Roll Off each Slowly 0s D QL Crunch each 0s *3 sets during off season

24 UGT: FLEXIBILITY & STABILITY 24 Core #3 # Exercise sets reps tempo Rest A Prone Plank s 0s B Squat Lateral to Leg Lift each hold 2s hold 0s C Quadruped Balance on s 0s Stability Ball (SB) with Leg each hold Lift D Side Lying Shoulder s External Rotation *3 sets during off season Core #4 # Exercise sets reps tempo Rest A SB Roll Out Slowly 0s B Side Plank each 10s hold 0s C Rotary Push Into Ball each 3s hold 0s D Reverse Clamshell each 2s hold 0s *3 sets during off season

25 UGT: FLEXIBILITY & STABILITY 25 Core #5 # Exercise sets reps Tempo Rest A Prone Plank with Leg Lift each 3s 0s hold B SB Bridge with Leg Lift each 5s 0s C SB Rotary Push with Squat hold each 5s hold 0s D McGill Crunch s *3 sets during off season each Core #6 # Exercise sets reps tempo Rest A SB Roll Out Slowly 0s B Side Plank with Leg Slowly 0s Lift each C Stability Ball Kneeling s 0s hold D Reverse Clamshell each 2s hold 0s *3 sets during off season

26 UGT: FLEXIBILITY & STABILITY 26 Core #7 # Exercise sets reps tempo Rest A Prone Plank Superman each 3s 0s hold B Single Leg Glute Bridge s 0s C SB Rotary Push with Squat hold each 5s hold 0s D McGill Crunch s *3 sets during off season each Core #8 # Exercise sets reps tempo Rest A SB Oscillation each Steady 0s B Side Plank to Toe Slowly 0s Touch each C Stability Ball Kneeling s 0s hold D Up Up Down Down each slowly 0s *3 sets during off season

27 UGT: FLEXIBILITY & STABILITY 27 CORE EXERCISES Core # 1 Prone Core Plank Single Leg Balance with Eyes Closed Quadruped Superman

28 UGT: FLEXIBILITY & STABILITY 28 T Over Stability Ball Core # 2 SB Roll Out Side Plank from Knees SB Roll Off

29 UGT: FLEXIBILITY & STABILITY 29 QL Crunch Core # 3 Prone Plank Squat Lateral to Leg Lift Stability Ball (SB) Quadruped Balance with Leg Lift

30 UGT: FLEXIBILITY & STABILITY 30 Side Lying Shoulder External Rotation Core # 4 SB Roll Out Side Plank Rotary Push Into Ball

31 UGT: FLEXIBILITY & STABILITY 31 Reverse Clamshell Core # 5 Prone Plank with Leg Lift SB Bridge with Leg Lift SB Rotary Push with Squat

32 UGT: FLEXIBILITY & STABILITY 32 McGill Crunch Core # 6 SB Roll Out Side Plank with Leg Lift Stability Ball Kneeling

33 UGT: FLEXIBILITY & STABILITY 33 Reverse Clamshell Core # 7 Prone Plank Superman Single Leg Glute Bridge SB Rotary Push with Squat

34 UGT: FLEXIBILITY & STABILITY 34 McGill Crunch Core # 8 SB Oscillation Side Plank to Toe Touch Stability Ball Kneeling

35 UGT: FLEXIBILITY & STABILITY 35 Up Up Down Down

36 UGT: FLEXIBILITY & STABILITY 36 TRAINING CALENDARS Weekly Training Schedule Phase #1 Movement Phase OFF SEASON Goals of the Movement Phase: WK #1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ST M1 OFF ST M2 OFF ST M1 OFF ST M2 Core 1 OFF Core 1 OFF Core 1 OFF Core 1 Mob 1 Mob 2 Mob 1 Mob 2 Mob 1 OFF Mob 2 WK #2 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 OFF ST M1 OFF ST M2 OFF ST M1 OFF OFF Core 2 OFF Core 2 OFF Core 2 OFF Mob 3 Mob 1 Mob 2 Mob 3 Mob 1 Mob 2 OFF WK #3 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ST M2 OFF ST M1 OFF ST M2 OFF ST M1 Core 1 OFF Core 2 OFF Core 1 OFF Core 2 Mob 3 Mob 1 Mob 2 Mob 3 Mob 1 OFF Mob 2

37 UGT: FLEXIBILITY & STABILITY 37 Weekly Training Schedule Phase #2 Functional Phase OFF SEASON Goals of the Functional Phase: WK #4 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 OFF ST F1 SP 1 ST F2 OFF ST F1 OFF OFF Core 3 OFF Core 4 OFF Core 3 OFF Mob 3 Mob 1 Mob 2 Mob 3 Mob 1 Mob 2 OFF WK #5 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ST F2 SP 2 ST F1 OFF ST F2 OFF ST F1 Core 3 Core 4 Core 3 OFF Core 4 Mob 3 Mob 1 Mob 2 Mob 3 Mob 1 OFF Mob 2 WK #6 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 OFF ST F2 SP 3 ST F1 OFF ST F2 OFF OFF Core 3 OFF Core 4 OFF Core 3 OFF Mob 3 Mob 1 Mob 2 Mob 3 Mob 1 Mob 2 Mob 3

38 UGT: FLEXIBILITY & STABILITY 38 Weekly Training Schedule Phase #3 Strength Phase OFF SEASON Goals of the Strength Phase: WK #7 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ST S1 SP 1 ST S2 SP 2 ST S1 OFF ST S2 Core 5 OFF Core 6 OFF Core 5 OFF Core 6 Mob 2 OFF Mob 3 OFF Mob 4 OFF Mob 2 WK #8 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 OFF ST S1 SP 3 ST S2 SP 4 ST S1 OFF OFF Core 5 OFF Core 6 OFF Core 5 OFF Mob 3 Mob 4 OFF Mob 2 Mob 3 OFF Mob 4 WK #9 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ST S2 SP 2 ST S1 SP 3 ST S2 OFF ST S1 Core 6 OFF Core 5 OFF Core 6 OFF Core 5 Mob 2 OFF Mob 3 Mob 4 OFF Mob 2 Mob 3

39 UGT: FLEXIBILITY & STABILITY 39 Weekly Training Schedule Phase #4 Power Phase OFF SEASON Goals of the Strength Phase: WK #10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 1 ST P1 SP 2 ST P2 SP 3 ST P1 OFF Core 7 OFF Core 8 OFF Core 7 OFF OFF OFF Mob 1 Mob 2 OFF Mob 3 Mob 4 OFF WK #11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ST P2 SP 4 ST P1 SP 5 ST P2 OFF ST P1 Core 8 OFF Core 7 OFF Core 8 OFF OFF Mob 1 Mob 2 OFF Mob 3 Mob 4 OFF Mob 1 WK #12 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 6 ST P2 SP 4 ST P1 SP 5 ST P2 OFF Core 7 OFF Core 8 OFF Core 7 OFF OFF Mob 2 OFF Mob 3 Mob 4 OFF Mob 1 OFF

40 UGT: FLEXIBILITY & STABILITY 40 Weekly Training Schedule Phase #1 Movement Phase IN SEASON Goals of the Movement Phase: WK #1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 1 ST M1 OFF ST M2 SP 2 OFF OFF Core 1 OFF Core 1 OFF Core 1 OFF OFF Mob 1 Mob 2 Mob 1 Mob 2 Mob 1 OFF Mob 2 WK #2 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 1 ST M1 OFF ST M2 SP 2 OFF OFF Core 1 OFF Core 1 OFF Core 1 OFF OFF Mob 1 Mob 2 Mob 1 Mob 2 Mob 1 OFF Mob 2 WK #3 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 1 ST M1 OFF ST M2 SP 2 OFF OFF Core 2 OFF Core 2 OFF Core 2 OFF OFF Mob 1 Mob 2 Mob 1 Mob 2 Mob 1 OFF Mob 2

41 UGT: FLEXIBILITY & STABILITY 41 Weekly Training Schedule Phase #2 Functional Phase IN SEASON Goals of the Functional Phase: WK #4 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 3 ST F1 OFF ST F2 SP 4 OFF OFF Core 2 OFF Core 2 OFF Core 2 OFF OFF Mob 2 Mob 3 Mob 2 Mob 3 Mob 2 OFF Mob 3 WK #5 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 3 ST F1 OFF ST F2 SP 4 OFF OFF Core 3 OFF Core 3 OFF Core 3 OFF OFF Mob 2 Mob 3 Mob 2 Mob 3 Mob 2 OFF Mob 3 WK #6 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 3 ST F1 OFF ST F2 SP 4 OFF OFF Core 3 OFF Core 3 OFF Core 3 OFF OFF Mob 2 Mob 3 Mob 2 Mob 3 Mob 2 OFF Mob 3

42 UGT: FLEXIBILITY & STABILITY 42 Weekly Training Schedule Phase #3 Strength Phase IN SEASON Goals of the Strength Phase: WK #7 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 5 ST S1 OFF ST S2 SP 6 OFF OFF Core 4 OFF Core 4 OFF Core 4 OFF OFF Mob 3 Mob 4 Mob 3 Mob 4 Mob 3 OFF Mob 4 WK #8 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 5 ST S1 OFF ST S2 SP 6 OFF OFF Core 4 OFF Core 4 OFF Core 4 OFF OFF Mob 3 Mob 4 Mob 3 Mob 4 Mob 3 OFF Mob 4 WK #9 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 5 ST S1 OFF ST S2 SP 6 OFF OFF Core 5 OFF Core 5 OFF Core 5 OFF OFF Mob 3 Mob 4 Mob 3 Mob 4 Mob 3 OFF Mob 4

43 UGT: FLEXIBILITY & STABILITY 43 Weekly Training Schedule Phase #4 Power Phase IN SEASON Goals of the Strength Phase: WK #10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 1 ST P1 OFF ST P2 SP 2 OFF OFF Core 5 OFF Core 5 OFF Core 5 OFF OFF Mob 1 Mob 2 Mob 3 Mob 4 Mob 1 OFF Mob 2 WK #11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 3 ST P1 OFF ST P2 SP 4 OFF OFF Core 6 OFF Core 6 OFF Core 6 OFF OFF Mob 3 Mob 4 Mob 1 Mob 2 Mob 3 OFF Mob 4 WK #12 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 5 ST P1 OFF ST P2 SP 6 OFF OFF Core 6 OFF Core 6 OFF Core 6 OFF OFF Mob 1 Mob 2 Mob 3 Mob 4 Mob 1 OFF Mob 2

UGT: FLEXIBILITY & STABILITY 44 ABOUT THE COACH Maria Mountain, MSc is the owner of Revolution Sport Conditioning located in London, Ontario, Canada.

44 UGT: FLEXIBILITY & STABILITY 44 ABOUT THE COACH Maria Mountain, MSc is the owner of Revolution Sport Conditioning located in London, Ontario, Canada. Since starting out as a fitness coach in 1994, Maria has developed a reputation for helping athletes perform at the highest level in their chosen sport. She has shared her expertise with collegiate athletes as the head strength coach to both men s and women s hockey, basketball, volleyball and track and field teams. You have seen some of Maria s clients competing at the Olympics, in the NHL, MLB, AHL and CFL. Her career highlights include watching her client Andy McDonald hoist the Stanley Cup for the Anaheim Ducks and seeing Jeff Francis pitch for the Colorado Rockies in the World Series final. Her goal is to help athletes perform and win at the very highest level by designing effective training systems that will also reduce the athlete s risk of injury leading to a long and productive career

MODULE #1: Foundation Phase

MODULE #1: Foundation Phase The completely updated, pro-style online training program designed specifically for Hockey Goalies! MODULE #1: Foundation Phase Maria L. Mountain 2011 This program may not be