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Stretching routine for goalies for splits?

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05-21-2012, 12:46 PM
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WeThreeKings
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Stretching routine for goalies for splits?

Any goalies know stretching routines or programs that enable you to do the side splits much like Quick?>

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05-21-2012, 03:07 PM
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Hank4Hart
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this is my unorthadox way that i practiced with.

find yourself a chair or a couch or any stationary object that you can put your front leg on for support while standing with the other leg... then, try to move your back foot thats standing on the floor as far back as you possibly can until it hurts.

obviously both legs have to be straight otherwise it defeats the purpose of the exercise.

while you are doing this, lean forward and try to grab your toes on your front foot, you dont have to actually grab the toes but it stretches your muscles even more thats all.

rotate so that both sides of your feet can alternate as the front and back foot

overtime you will get so good at it, you can just do the splits on the bed and at that point its just fine-tuning...

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05-21-2012, 05:11 PM
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Propane Nightmares
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Sometimes you just have to be naturally flexible, I did it on the ice the first time I tried without even practicing but it might be because I did a lot of other sport before I started hockey, including kickboxing where we always did a ton of stretching.

The sit-and-reach test is great for measurement of your flexibility



Here's an old picture of a 17 year old me in full splits



Last edited by Propane Nightmares: 05-21-2012 at 05:17 PM.
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05-21-2012, 06:33 PM
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Hank4Hart
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Quote:
Originally Posted by 99 Problems View Post
Sometimes you just have to be naturally flexible, I did it on the ice the first time I tried without even practicing but it might be because I did a lot of other sport before I started hockey, including kickboxing where we always did a ton of stretching.

The sit-and-reach test is great for measurement of your flexibility



Here's an old picture of a 17 year old me in full splits

just want to clarify that the sit and reach test does nothing to help you do the splits, lol

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05-21-2012, 07:14 PM
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Propane Nightmares
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Quote:
Originally Posted by Hank4Hart View Post
just want to clarify that the sit and reach test does nothing to help you do the splits, lol
Not really, but you need to stretch your hamstrings as well as your groin to do the splits. Anyway it's just to be used as an indicator of where your body is before you try doing it on the ice and hurt yourself.


Last edited by Propane Nightmares: 05-21-2012 at 07:20 PM.
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05-21-2012, 08:16 PM
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WeThreeKings
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I am no where near capable. My hips are really tight and so are my hamstrings. I am looking for exercises that work on the problem areas so I can get the side splits going.

I stretch every day and stretch for 45 seconds in each static stretch, breathing deep and moving into the stretch every 15 seconds.

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05-21-2012, 08:27 PM
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Propane Nightmares
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What do you actually mean by "side splits"?

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05-21-2012, 09:03 PM
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ArrogantOwl
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Quote:
Originally Posted by WeThreeKings View Post
I am no where near capable. My hips are really tight and so are my hamstrings. I am looking for exercises that work on the problem areas so I can get the side splits going.

I stretch every day and stretch for 45 seconds in each static stretch, breathing deep and moving into the stretch every 15 seconds.
One stretch I've always done in general was to do a half split except the front leg was resting in front of me on the side forming an L while the back leg was in a regular split shape. Try searching something like Maria Mountain or other goalie stuff on youtube for stretches and workouts.

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05-22-2012, 11:31 AM
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WeThreeKings
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Quote:
Originally Posted by 99 Problems View Post
What do you actually mean by "side splits"?
Pretty much the basis of Jonathon Quick's goaltending..

Exactly what HankHart's photo shows him doing.

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