A Practical Mobility Plan for Young Goalies

These hockey goalie stretches provide a discussion-ready pre-ice and post-ice template for parents to review with a coach, athletic trainer, or physical therapist. They are not a validated pediatric exercise prescription.

The quick answer: what a goalie stretching plan should include

A practical goalie mobility plan separates three jobs:

1. Before skating: Raise body temperature with light activity, then use controlled dynamic mobility.
2. After skating: Use comfortable static stretches and longer passive holds while the athlete is already warm.
3. During separate off-ice sessions: Develop active control, balance, stability, and strength within the available range.

The main priority areas repeated across hockey and goalie guidance are the hips, adductors and groin, hip flexors, and ankles. Thoracic-spine rotation, shoulders, and chest are useful secondary areas because goalies must turn, reach, track play, and maintain an organized upper-body position.

When	Main objective	Practical starting point
Before practice or a game	Become warm and ready to move	Light activity, leg swings, lunges, 90/90 hip switches, ankle gliders, and thoracic rotations
After skating	Relax into comfortable passive range	90/90 hold, couch stretch, adductor stretch, glute and hamstring work, and calf stretches
Off-day or separate session	Reinforce usable range	Hip rotations, adductor rock-backs, active mobility, balance, and appropriately supervised strength work

General hockey guidance more commonly favors dynamic movement during the warm-up and places longer static holds after activity or on off-days. An athletic trainer or physical therapist can individualize that approach, particularly for an athlete returning from injury (ATI Physical Therapy’s hockey stretching guidance).

These routines are starting templates, not requirements. The available sources do not establish one optimal program for every age, body structure, injury history, training background, or goaltending style. The listed repetitions and hold times come largely from general hockey guidance and commercial coaching material, not from a validated youth-goalie protocol.

Safety note: Do not push a goalie into a butterfly, split, frog stretch, or deep hip-rotation position. A parent or teammate should never press the knees down or pull the legs wider. Pain, persistent symptoms, or limitations following an injury require individualized guidance from a qualified clinician rather than more aggressive stretching (AAOS hockey safety guidance).

Stretching is only one part of preparation. It should complement skating instruction, strength, stability, conditioning, recovery, sleep, sensible workload management, and appropriate return-to-play decisions. No exercise here should be presented as a proven way to prevent injury, widen a butterfly, or improve save performance.

That distinction matters because much of the available material reflects general hockey recommendations and goalie-coaching convention. It supports a sensible way to organize a routine, but it does not prove that these particular drills prevent groin injuries or make a goalie faster.

Why goalie mobility is more than groin flexibility

Flexibility generally means passive range: how far a muscle or joint can move while the athlete relaxes into a position or receives outside assistance. Mobility means range the athlete can actively access and control.

That difference matters in net. Reaching a deep position on the floor does not show that the athlete can:

• move smoothly into that position on the ice;
• organize the knees, hips, pelvis, and trunk;
• react to a changing play;
• recover to the feet; or
• repeat the movement comfortably.

The useful goal is therefore comfortable, controlled movement, not the widest possible floor stretch.

Hip rotation

Goalies use combinations of hip internal and external rotation when entering, holding, and leaving positions such as the butterfly and reverse-VH. The commonly recommended 90/90 position can address both directions, while controlled 90/90 switches ask the athlete to move between them. Goalie coaching material also commonly lists the couch stretch, ankle work, and thoracic rotations alongside hip-rotation drills (goalie mobility drill overview).

That does not mean every goalie should obtain the same range. Gaining passive hip rotation does not automatically create a wider butterfly, cleaner seal, faster recovery, or better reverse-VH technique.

Adductors and hip flexors

The adductors run along the inner thigh and help control the legs as a goalie moves into and out of wide positions. This helps explain why goalie programs commonly include adductor rock-backs, comfortable butterfly variations, lunges, and the couch stretch.

A feeling of limited range does not prove that a muscle simply needs to be stretched.

Ankles

Ankle motion is relevant when the knees travel forward over the feet while the goalie maintains balance and skate contact. Ankle gliders provide a simple way to practice that movement off the ice without immediately dropping into a demanding goalie position.

As with hip work, more passive ankle range does not guarantee better stance depth or post integration. The athlete must still coordinate the foot, knee, hip, and trunk while skating.

Thoracic spine and upper body

Goalie mobility should not stop at the waist. The thoracic spine—the middle and upper portion of the back—contributes to turning and reaching while the lower body remains organized. The shoulders and chest may also deserve attention, particularly when a goalie spends substantial time in a forward, compact stance.

Book Openers, Thread the Needle, and Moose Antlers are names commonly found in goalie mobility material. Their repeated appearance shows that they are common coaching choices, not that they are uniquely effective or appropriate for every young athlete.

Dynamic before ice, longer holds afterward

A dynamic stretch uses controlled movement through a range. Leg swings, walking lunges, hip switches, and ankle gliders are examples. A static stretch involves reaching a position and holding it.

The most practical general framework is:

• Before hockey: Begin with light activity and progress to dynamic mobility.
• After hockey: Use longer, comfortable passive holds.
• On off-days: Combine active mobility and static work as appropriate.
• In a separate training session: Pair mobility with appropriately supervised strength and stability work.

The source material is not unanimous. One goalie preparation guide includes static butterfly and hamstring stretching after a walk, jog, and dynamic movement (goalie pregame preparation guidance). Several hockey and physical-therapy sources instead emphasize dynamic preparation and caution against making prolonged passive stretching the main activity immediately before explosive exercise.

The reasonable conclusion is not that every pregame static stretch is harmful. A familiar, brief, comfortable hold within an otherwise active warm-up differs from spending the entire warm-up sitting in deep passive positions. Dynamic movement is simply the more consistently supported starting point.

The athlete should raise body temperature before approaching deeper ranges. The American Academy of Orthopaedic Surgeons suggests 3–5 minutes of off-ice activity, such as walking in place, running, stationary cycling, or jumping jacks, followed by another gradual period of lower-intensity skating before full effort (AAOS warm-up guidance).

Other guidance allows more time. USA Hockey has published a recommendation of 10–15 minutes for a fuller warm-up while noting that even 5 minutes can be useful when time is restricted (USA Hockey warm-up recommendations). These ranges reflect different circumstances rather than one proven goalie-specific prescription.

Context should guide the length:

• Short practice arrival: Use a compact routine that reaches the major areas without creating fatigue.
• Normal practice: Complete a brief off-ice warm-up, then progress through the team’s on-ice preparation.
• Game: Allow enough time to become physically and mentally ready without rushing.
• Tournament: Adjust for time between games, accumulated fatigue, available space, and the coach’s schedule.

A short pre-skate goalie mobility routine

It combines the 3–5-minute general warm-up described above with a short dynamic sequence; it is not a pediatric medical prescription.

The repetitions are starting targets, not tests. Reduce the count or range when learning a movement.

Step 1: Light movement

Starting time: 3–5 minutes

Choose one activity or combine several:

• brisk walking or marching in place;
• easy jogging;
• stationary cycling;
• jumping jacks; or
• another simple activity that gradually raises effort.

Do not begin by forcing a butterfly or dropping immediately into the deepest available squat. The first objective is simply to become warm.

Step 2: Leg swings

Starting dose: 8–12 repetitions per leg in each direction

Perform:

• front-to-back leg swings; and
• lateral leg swings.

Hold a wall or stable support if needed. Begin with a small arc and expand it only as the athlete becomes warm. Keep the trunk organized rather than throwing the leg to manufacture extra height.

Step 3: Walking lunges with a reach or twist

Starting dose: About 8 repetitions per side

Step into a comfortable lunge and add a gentle overhead reach or controlled trunk turn. Push through the front foot and continue forward.

The movement should be rhythmic rather than maximal. Shorten the stride if balance deteriorates, the lower back arches substantially, or the front knee moves inward.

Step 4: 90/90 hip switches

Starting dose: About 8 controlled repetitions per side

Sit with the knees bent and feet on the floor. Rotate both knees from side to side toward a 90/90 arrangement. The hands may remain behind the body for support.

Use only the range the hips can control. A smaller, smooth switch is preferable to a deeper movement produced by momentum.

Step 5: Ankle gliders

Starting dose: 8–10 repetitions per side

Use a split stance or half-kneeling position. Move the front knee over the toes while keeping the heel down and the knee aligned with the foot.

Step 6: Thoracic rotations

Use a controlled option such as:

• a Book Opener;
• a quadruped rotation;
• Thread the Needle; or
• another variation already taught by the athlete’s coach or clinician.

Rotate through the upper back without forcing the shoulder toward the floor.

The dynamic doses above are assembled from general hockey routines that use about 8–12 repetitions for leg swings and approximately 8–10 repetitions for lunges, hip rotations, and ankle work (general hockey mobility routine). They are practical starting points, not validated youth-goalie doses.

The goalie should finish feeling warm and prepared to skate. If the sequence produces pain, new symptoms, or a clear loss of normal movement, stop the drill and seek appropriate guidance rather than pushing through it.

Rink-side minimum when time is limited

When the schedule allows only a short preparation, use:

1. light movement;
2. walking lunges;
3. supported 90/90 switches;
4. ankle gliders; and
5. thoracic rotations.

This covers the main areas without claiming that five minutes is optimal for everyone. The team’s gradual on-ice warm-up should still follow.

A post-skate or off-day stretching routine

Use this lower-intensity sequence when the goalie is already warm—after practice, after a game, or during a separate mobility session preceded by light movement.

A practical starting template is 15–30 seconds per stretch for two rounds. General hockey programming uses that range for post-session static work, but it has not been validated as a universal dose for young goalies (post-hockey static stretching guidance).

Stretch	Starting dose	Main cues
90/90 hip stretch	About 30 seconds per side	Control the spine; lean only as tolerated
Couch stretch	About 30 seconds per side	Use a gentle pelvic tuck; avoid a large back arch
Butterfly or comfortable adductor stretch	15–30 seconds	Let the knees move naturally; do not press them down
Figure-four glute stretch	15–30 seconds per side	Keep the position stable and comfortable
Hamstring stretch	15–30 seconds per side	Hinge gently rather than rounding aggressively
Straight-knee calf stretch	15–30 seconds per side	Keep the heel down
Bent-knee calf stretch	15–30 seconds per side	Bend the knee without losing heel contact

The athlete should feel a mild, tolerable stretch rather than pain or a forced joint position.

90/90 hip stretch

Arrange the front and rear legs near 90-degree angles. Keep the spine controlled and lean over the front leg only as far as is comfortable.

Both knees do not need to touch the floor. The athlete may use the hands for support or sit on a low pad.

Couch stretch

Kneel with the rear shin against a wall, padded bench, or other stable support. Place padding under the knee. Gently tuck the pelvis and lightly contract the glute on the rear-leg side.

Move forward only enough to feel the front of the hip or thigh. Avoid creating apparent depth by arching the lower back. Begin with the rear knee farther from the wall if the position feels too intense.

Butterfly or another comfortable adductor stretch

Sit with the soles of the feet together and allow the knees to move outward naturally. The objective is not to flatten the legs against the floor.

Do not press on the knees, add external weight, or compete for the widest position. A supported or more upright variation is appropriate when the full position is uncomfortable. A gentle wide-knee rock-back is another option.

Figure-four glute stretch

Lie on the back or sit in a stable position. Cross one ankle over the opposite thigh and bring the legs toward the body until a comfortable stretch is felt around the hip or glute.

This is a general hockey stretch, not a uniquely goalie-specific drill.

Hamstring stretch

Use a seated, standing, or lying variation that lets the athlete control the pelvis and spine. Reach from the hips rather than aggressively rounding the back or pulling on the foot.

Hamstring work is supplemental. When time is limited, it should not displace the higher-priority hip-rotation, adductor, hip-flexor, and ankle work in this template.

Straight- and bent-knee calf stretches

Use both positions:

• A straight-knee variation places the calf under tension with the knee extended.
• A bent-knee variation changes the lower-leg position while maintaining heel contact.

Keep the foot facing forward and avoid rolling onto its inner edge.

Short post-skate version

When schedule or tolerance limits the full sequence, choose:

1. 90/90 hip stretch;
2. couch stretch;
3. comfortable adductor stretch; and
4. straight- and bent-knee calf work.

A cooldown can provide a consistent transition out of activity, but this sequence should not be described as preventing soreness or injury.

How to perform the core goalie mobility drills

These instruction boxes use the same format: purpose, setup, action, dosage, and common compensation. They provide basic coaching cues rather than injury-specific modifications or advanced progressions.

90/90 hip position

Purpose: Practice positions involving hip internal and external rotation. Setup: Sit with one leg in front and one behind, with both knees arranged near 90 degrees. Use the hands for support if needed. Action: For a held version, control the spine and lean toward the front leg. For a dynamic version, rotate the knees from side to side without pushing them down. Dosage: After skating, begin with about a 30-second hold per side. Before skating, use about 8 controlled switches per side. Common compensation: Aggressive spinal rounding, dropping the knees with momentum, moving mainly through the lower back, or forcing the knees toward the floor.

The held version emphasizes comfortable passive position tolerance. The switching version requires the athlete to control movement between positions. A smaller range can still be successful.

Couch stretch

Purpose: Address the front-of-hip and front-thigh region. Setup: Kneel on padding with the rear shin supported against a wall or bench. Place the other foot in front. Action: Gently tuck the pelvis and contract the rear-leg glute. For an active version, squeeze the glute and drive forward gently for 2–3 seconds before releasing. For a post-session version, settle into a comfortable hold. Dosage: Use brief controlled contractions dynamically, or begin with about a 30-second hold per side after activity. Common compensation: Arching the lower back, flaring the ribs, placing the knee too close to the wall, or forcing the hips forward.

The goal is not to make the torso upright at any cost.

Half-kneeling adductor rock-back

Purpose: Move the inner-thigh region through a controlled range. Setup: Begin on the hands and knees or in a supported half-kneeling position. Extend one leg laterally with the foot supported. Action: Move the hips backward slowly, then return forward. Dosage: Perform 8–10 slow rocks per side. Common compensation: Forcing depth, rotating the pelvis away from the movement, bouncing, or allowing the extended leg to slide beyond the athlete’s control.

Ankle glider

Purpose: Practice controlled forward ankle motion as the knee travels over the foot. Setup: Use a split stance or half-kneeling position with the front foot flat. Action: Glide the knee forward over the toes while keeping the heel on the floor, then return smoothly. Dosage: Perform 8–10 controlled repetitions per side. Common compensation: Lifting the heel, rolling the foot inward, allowing the knee to collapse inward, or bouncing at the end of the range.

The active couch-stretch contraction and ankle-glider dosage come from general hockey mobility guidance, while goalie off-ice programming supplies the 30-second 90/90 hold and 8–10 adductor rocks. These are coaching templates rather than youth-specific clinical prescriptions (hockey mobility exercise instructions).

Thoracic rotation

Purpose: Practice upper-back rotation while keeping the rest of the body organized. Setup: Use a side-lying Book Opener or a hands-and-knees position. Action: Rotate slowly through a comfortable range and return under control. Dosage: Use a small number of smooth repetitions rather than chasing a maximal endpoint. Common compensation: Forcing the shoulder toward the floor, shifting mainly through the hips, or holding the breath.

Book Openers, Thread the Needle, and Moose Antlers are commonly suggested names, but the supplied goalie material does not establish validated protocols for them. Athletes should use a variation already demonstrated by a coach or clinician.

Exercise names recurring across coaching pages indicate common practice. They do not prove that a drill is uniquely effective, suitable for every body, or safe for an injured athlete.

Turn available range into controlled range

Passive range is only one part of movement. A goalie also needs to control the path into a position, remain organized there, and move out of it.

Examples of active mobility include:

• hip controlled articular rotations, often called hip CARs;
• 90/90 switches;
• active couch stretches;
• controlled internal and external hip rotations;
• adductor rock-backs; and
• slow lunges performed within a manageable range.

Short goalie mobility routines commonly combine quadruped rock-backs, hip CARs, dynamic pigeon variations, adductor work, and thoracic movement. One published sequence is designed to take less than seven minutes, but its inclusion demonstrates a coaching approach rather than proof of improved hip health or goalie performance (example goalie mobility sequence).

Broader off-ice goalie programs also include strength and stability exercises such as:

• Bulgarian split squats;
• lateral lunges;
• bird dogs; and
• side planks.

One general goalie workout places these exercises alongside the 90/90, couch stretch, and adductor rock-back. The program is not youth-specific and does not establish appropriate load selection or progression for children (goalie off-ice exercise examples).

A cautious pairing structure might look like this:

Mobility drill	Possible control or strength follow-up
90/90 hold	Controlled 90/90 switches or hip rotations
Couch stretch	An active hip-flexor or split-stance exercise selected by the coach
Adductor rock-back	An appropriately scaled lateral lunge or lateral movement
Ankle glider	A controlled split-stance or squat pattern
Thoracic rotation	Bird dog or another trunk-stability exercise

These pairings are examples, not clinically proven goalie-performance combinations. Load, depth, sets, repetitions, and progression should reflect the athlete’s training experience and the supervision available.

Parents should not assume that a weighted split squat is the right solution because a child appears tight. Strength exercises have their own technical and loading demands and should fit the athlete’s broader program.

More useful progress markers include:

• smoother movement;
• better balance;
• less reliance on momentum;
• consistent control from repetition to repetition;
• comfortable movement on both sides; and
• the ability to enter and leave a position without forcing it.

Butterfly width alone is a poor scorecard. Different goalies may have different comfortable positions because of anatomy and technique, and an athlete can gain passive range without gaining control.

How parents should adapt the plan—and when to stop

The available sources do not provide validated age-based doses, pediatric progressions, or a universal mobility benchmark for hockey goalies. Treat every repetition and hold in this article as a discussion-ready starting point, not a requirement.

For a younger goalie or an athlete new to off-ice training, a parent and coach can simplify the template by:

• selecting fewer exercises;
• choosing stable, supported positions;
• using a comfortable range;
• emphasizing smooth technique;
• ending the session before fatigue disrupts control; and
• confirming how the routine fits the team’s warm-up.

These are conservative ways to scale the template, not evidence-based pediatric progression standards.

Parents may help with scheduling and observation, but they should not physically push the athlete deeper. A teammate should not sit on the goalie’s back, press the knees down, pull the feet apart, or force a butterfly position.

Pain, persistent symptoms, loss of function, or limitations following an injury call for individualized assessment rather than deeper stretching. ATI specifically recommends guidance from an athletic trainer or physical therapist for athletes returning from injury (individualized hockey guidance).

This caution is particularly relevant to goalies because hip impingement and labral injuries have been associated with hip positions used while blocking shots. A perceived restriction should therefore not automatically be labeled harmless tightness.

An athlete recovering from injury should follow the instructions of the qualified clinician overseeing rehabilitation. A generic stretching article cannot determine whether a child is ready to resume butterfly work, post integration, or full practice.

A substantial or newly noticed side-to-side difference may also be worth discussing with a qualified professional, especially if it affects skating or occurs with symptoms. The available evidence provides no diagnostic cutoff, so a home comparison should not be treated as a medical test.

Use this parent checklist:

• [ ] Confirm the routine with the goalie’s coach.
• [ ] Begin with light movement rather than deep positions.
• [ ] Use only a range the athlete can control.
• [ ] Keep pre-skate preparation mostly dynamic.
• [ ] Place longer passive holds after skating or in a separate session.
• [ ] Never force a butterfly, split, frog, or hip-rotation position.
• [ ] Monitor how the athlete feels during and after the routine.
• [ ] Adjust the template for experience, fatigue, and schedule.
• [ ] Seek qualified help for pain, persistent symptoms, loss of function, or prior-injury limitations.
• [ ] Remember that mobility complements—not replaces—strength, stability, conditioning, recovery, instruction, and workload management.

The decision framework is simple: warm up dynamically, use longer stretches afterward, and develop control alongside passive range. Give the hips and groin attention, but do not neglect the ankles and upper back. Progress should mean more comfortable, controlled movement—not a forced butterfly.

Frequently asked questions about hockey goalie stretches

What stretches should a hockey goalie do before a game?

Begin with several minutes of light movement, then use dynamic exercises such as leg swings, walking lunges with a reach or twist, supported 90/90 hip switches, ankle gliders, and controlled thoracic rotations. Increase the range gradually before moving into the team’s on-ice warm-up.

Long passive holds should not make up the entire pregame routine. If a goalie uses a familiar brief static stretch, it should come after the athlete becomes warm and should not replace active preparation.

Should hockey goalies stretch every day?

Not necessarily. Some coaching programs recommend short daily mobility work, while general hockey routines suggest several sessions per week. Neither schedule has been established as necessary or superior for every young goalie.

Frequency should reflect the athlete’s schedule, training load, comfort, and goals. Recovery days do not need to become mandatory stretching assignments, and worsening symptoms are not a reason to increase frequency.

Will stretching give a goalie a wider butterfly?

Butterfly position also depends on anatomy, active hip control, strength, technique, equipment, and individual goaltending style.

Do not use floor width as the main measure of progress, and never force the knees or feet into position.

What is the difference between goalie mobility and flexibility?

Flexibility generally refers to passive range available while the athlete relaxes into a stretch. Mobility refers to range the athlete can actively access and control.

For example, holding a 90/90 stretch emphasizes passive position tolerance. Moving through controlled 90/90 switches asks the goalie to manage that range actively. Passive range alone does not ensure that a position will transfer effectively to the ice.

When should hip or groin stiffness be assessed by a professional?

Seek individualized assessment when stiffness is painful, persists, follows an injury, limits normal movement or skating, or occurs with a notable change in function. A substantial side-to-side difference may also justify a conversation with an athletic trainer, physical therapist, physician, or another qualified clinician.

Do not try to diagnose hip impingement, a labral injury, or a groin strain through home stretching tests. The AAOS identifies hip impingement and labral injuries as concerns for hockey goalies and directs people seeking injury advice to an orthopedic professional.