Answer To Your Question On...

Goaltender Flexibility

By Greg Siller - Pro Learning Systems


Dear Mr. Siller, my name is John and I am a high school ice hockey goaltender. In this position, I am often required to make quick split saves. After visiting your web page on flexibility, I was wondering if you could tell me exercises that would increase my flexibility when I am in the butterfly position. Thank you for taking the time to read my email and I would greatly appreciate a response.--John.

John, in addition to the 4 leg/groin exercises that I describe on my flexibility web page, I have 3 others for you.

  1. Sit on the floor and spread your legs as wide apart as is comfortable. Place your hands on your lower legs or feet and reach your head toward the floor (between your legs). Hold for 15 seconds. Now place both hands on your lower right leg or foot and reach your head toward your right knee. Hold for 15 seconds. Repeat on your left side.

  2. Stand with your feet shoulder width apart and pointing slightly outward. Keeping your heels on the floor, squat by bending your knees. Bend to the point where your thighs are parallel to the ground. Hold for 10 seconds, rise up, and repeat.

  3. Get on your hands and knees. Lift one leg off the floor and out to the side of your body. Straighten the lifted leg and raise it as high as is comfortable. Hold for 10 seconds. Repeat with the other leg.

This should help you make powerful and effective split saves.

Return To Answers To Your Questions

Email your questions to me at