Eagles helps Spyro with mobility training

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When most people think about mobility for goaltenders the first thing that comes to mind is a goalie in a full split position making a spectacular save on an unsuspecting VHL player or a goalie moving from post to post in the blink of an eye.

 

Many fans wonder how can goalies perform these saves so easily and how do goalies become so flexible? What sort of training do goalies go through in order to be able to do this?

We recently found out that Greg Eagles has developed a routine for mobility training and was recently seen helping his backup, Spyro, go through this training.

 

In this article, we explore Greg Eagles most valuable mobility exercises for goalies to add to their routine as we look at the notes that were handed on to Spyro. We were given permission from Eagles to look at these notes and post them.

 

Goalie Mobility Exercise #1: Hip Internal Rotation

 

Great internal hip rotation is the most important area for goaltenders to improve, yet rarely is it the main focus. This is Eagle’s go to exercise to help improve his mobility. He starts every training off with this exercise and stressed that Spyro do the same.

 

It is what allows for a wide, sealed butterfly, and is imperative for reverse VH position which almost all goalies are now taught to use to seal off the post. Furthermore, by improving hip mobility, goalies can take some of the stress off of the ankle and knee, which many goalies find sore after a lot of time on the ice. Not only does this exercise help with mobility but it also helps prevent injury.

 

This first stretch is a great way for goalies to target this area and will quickly carry over to many more comfortable and fluid movements on the ice.

 

Goalie Mobility Exercise #2: 90/90 Stretch

 

The second exercise in Eagle’s mobility training is the 90/90 stretch. This exercise is used by Eagles due to its versatility, and ability to target both internal and external rotation of the hips. It has a ton of variations and will again help with a variety of your on ice positions. The more goalies stretch and loosen up their hips the more mobility they will have in order to make key saves.

 

As previously mentioned in exercise #1, not only do goaltenders need internal hip rotation for almost all saves they make, but having greater mobility in this area will also provide as a bit of a cushion against injuries.

 

Unfortunately, goalies aren't protected from contact and when players crash the net or are pushed through you by your own defenseman, your flexibility is forced even further. The more range goalies can have in their hips the less likely it is for a hip, knee, or ankle to give out and leave you sidelined. Since Eagles has started this exercise he has not once been injured due to contact on the ice.

 

These 2 exercises should be used by goalies daily to enhance that valuable hip rotation and to help in making the amazing sasves that make the crowd gasp.

 

 

Goalie Mobility Exercise #3: Couch Stretch

 

Another common stretch that Eagles has included in his mobility training is the couch stretch and for many of the same reasons mentioned previously, it is a key one for goalies.

 

The style that goalies spend a ton of time in can lead to a lot of tightness in the hip flexors which can lead to injuries.

 

Eagles uses this as his 3^rd stretch as it is tremendous at keeping many joints functioning smoothly.

 

 

Goalie Mobility Exercise #4: Toes Elevated Ankle Stretch

 

Although the reverse VH position is efficient at sealing the post, it can require the goalie to have lots of mobility and can cause great pain on the ankles. Goalies that do not train for mobility may really struggle with this common position that all goalies should have 100% grasp on if they want to be successful in the big league.

 

Since Greg has introduced this exercise into his training, he has personally found the reverse VH less tough on his ankles.

 

In addition to improving hip internal rotation, we can target the ankle specifically with a simple stretch. This one hits the ankle in a few different directions and should help make this position easier to consistently achieve pain free and prevent ankle injuries.

 

 

Goalie Mobility Exercise #5: Lat To Pec stretch

 

Goalies are taught to keep their hands in front of their body to make saves, and most of the time this is great, but staying in this position for extended period of time can create chronic tightness across the upper body. In order to avoid this we need to make sure we are exercising our upper body with this mobility training.

 

Being stuck in a posture with the shoulders rolled forward not only can cause a build up of unhealthy postures, but can also spill over into performance by restricting goalies from having full reach. 

 

In order to open this area up, any Banded Lat Stretch or Pec Stretch can be a great choice, as these are the muscles most often responsible for tightness across the shoulders. Not only can these promote better posture in the shoulders, but they may provide an extra inch of reach that we all know that can sometimes be just enough to make the save. This training goes hand in hand with any goalie training that looks at improving the glove side or blocker side for goalies.

 

 

Goalie Mobility Exercise #6: T Spine Rotation

 

The final exercise in Eagles mobility training is an exercise that helps in the ability to quickly square the shoulders up to a shot as this is one of the first things that has to occur with any movement throughout the crease.

 

The spine is primarily responsible for rotation of the torso but can often get tight and locked up. Loosening up this area will help with the quick rotation, required to square up to a shot and can also help greatly when a desperation save is necessary.

 

 

All elite goalies have a mobility and stretching routine. While stretching your groin and hips is a fantastic place to start there is more that could be done to help improve a goalies mobility. These are the exercises that Greg Eagles is currently doing and is the routine that he has passed on to Spyro.

1075 words claiming for week ending Feb 2 and Feb 9

Edited January 30, 2020 by Greg_Di

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Claiming for week ending Feb 9