Goalie Mobility Challenge
BabinCoaching
Hockey, MobilityWhen you think of mobility training, what is the first thing that comes to mind? For goaltenders, it is often an image of a superstar NHL goalie making an amazing cross-crease splits save or some contortionist-style movement. Inspired by saves of this nature, many athletes spend time stretching in the hopes of being able to make these kinds of saves and improve their game. However, this type of stretching is often static, which works on the ability of a muscle to passively lengthen through a range of motion. This type of training encompasses your classic static stretching exercises where you hold a certain position for an extended period of time. While this certainly has its place in a well-rounded program, mobility training is often the missing link. Mobility is the ability of a joint to move actively through a range of motion. It is training that blends flexibility and strength, giving you the tools to be the best goalie you can be!
This 4-week program is designed to increase your active range of motion, giving you the strength and flexibility to make quality saves while decreasing the risk of injury. Perfect as a standalone program or at the end of workouts!
Price is in USD
Prep
A
Self-Myofascial Release Circuit
Feet (Lacrosse Ball) Lats (Foam Roller or Lacrosse Ball) TFL (Lacrosse Ball) Glutes (Foam Roller or Lacrosse Ball) Hip Flexor/Quad (Lacrosse Ball and/or Foam Roller) - Spend about 30-60s on each area - Focus on your breathing as you work on trigger points. Take deep, slow breathes as you work on trouble areas
B
Deep Squat Hold
1 x MAX
A
Kneeling Thoracic Rotation
1 x 5
B
4-Way Hip Rock
1 x 5
C
Dynamic 90/90 Stretch
2 x 5
D
Supine Hip Internal Rotation
2 x 5
E
Single Leg Hip Airplane
2 x 5
F
Deep Squat Hold
5 x 0:30
Prep
A
Self-Myofascial Release Circuit
Feet (Lacrosse Ball) Lats (Foam Roller or Lacrosse Ball) TFL (Lacrosse Ball) Glutes (Foam Roller or Lacrosse Ball) Hip Flexor/Quad (Lacrosse Ball and/or Foam Roller) - Spend about 30-60s on each area - Focus on your breathing as you work on trigger points. Take deep, slow breathes as you work on trouble areas
B
90/90 Hip Rock
2 x 5
C
Hip CARs
2 x 5
D
Deep Squat Hold
5 x 0:35
A
4-Way Hip Rock
1 x 5
B
Prone YTW with Shoulder Circles
C
Dynamic 90/90 Stretch
2 x 5
D
Supine Alternating Hip Internal Rotations
2 x 10
E
Prone Hip Internal Rotation
2 x 10
F
Single Leg Hip Airplane
2 x 5
G
Deep Squat Hold
5 x 0:40
Prep
A
Self-Myofascial Release Circuit
Feet (Lacrosse Ball) Lats (Foam Roller or Lacrosse Ball) TFL (Lacrosse Ball) Glutes (Foam Roller or Lacrosse Ball) Hip Flexor/Quad (Lacrosse Ball and/or Foam Roller) - Spend about 30-60s on each area - Focus on your breathing as you work on trigger points. Take deep, slow breathes as you work on trouble areas
B
90/90 Hip Rock
2 x 5
C
Hip CARs
2 x 5
D
Deep Squat Hold
5 x 0:45
A
Kneeling Thoracic Rotation
1 x 5
B
4-Way Hip Rock
1 x 5
C
Dynamic 90/90 Stretch
2 x 5
D
Supine Hip Internal Rotation
2 x 5
E
Single Leg Hip Airplane
2 x 5
F
Deep Squat Hold
5 x 0:50
Prep
A
Self-Myofascial Release Circuit
Feet (Lacrosse Ball) Lats (Foam Roller or Lacrosse Ball) TFL (Lacrosse Ball) Glutes (Foam Roller or Lacrosse Ball) Hip Flexor/Quad (Lacrosse Ball and/or Foam Roller) - Spend about 30-60s on each area - Focus on your breathing as you work on trigger points. Take deep, slow breathes as you work on trouble areas
B
SSDS Mobility Flow
3 x 3
Zak Babin
Former university hockey and current inline hockey goaltender. Holds a bachelor's degree from the University of Alberta in physical education, where he graduated with distinction. Zak is a certified personal trainer with over 6 years of experience ready to help you reach new levels of performance. If you can't find him in the gym, he is likely out of town playing in hockey tournaments!
Grant Anderson
Ice/Inline Hockey Goaltender
Verified Athlete"The mobility challenge has moving better than ever! After months of knee and hip issues, the mobility program has me pain free and making more cross-crease saves than ever before!"