Hockey goalies must stand on the ice for 60 minutes in heavy equipment and move in every direction to stop the puck. To maintain your performance and prevent injury in this extreme position, you must take care of your hips. Your body takes a beating; and your hips are a particular area of concern, because they can get tight from your squatting, ready stance position and from overuse. Sitting down all day at school makes matters worse.
If you are tight and immobile, it's very difficult to perform the extreme saves that are required throughout a game. Imagine trying to do a split with a tight groin. You are probably cringing in pain at the thought. Plus, tight muscles are at risk for injury if you push them beyond their limits.
I recommend performing foam-rolling exercises, which address these concerns of a hockey goalie. The exercises release tight muscles and increase range of motion so you can perform your full repertoire of saves. (Find out more about foam rolling.)
Perform these three exercises on off-days, before workouts or before a game. Your teammates will thank you when you make a highlight reel save.
The adductors are the muscles on the inside of the leg, whose job is to pull the leg in toward the middle of the body. These muscles are incredibly overused by goalies, so it's critical to roll them to prevent a dreaded groin injury.
The abductors are the muscles on the outside or lateral part of the thigh, responsible for pulling the leg out and away from the body. They are particularly important for goalies, because they allow you to flare your legs to the side for a kick save.
For more information on hockey training, click here.