Goalie stretches for young goalies

From http://www.GoalieTrainingPro.com - some safe stretches for young goalies.

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I think it is fine for a young goalie to do some stretching on a daily or every-other-day basis. In fact, when I worked at the sport med clinic most of the kids who came in to see us with sore knees (usually it was sore knees) were typically much improved with some stretching.

So these are the stretches that I would give to a young goalie…

Supine Hip Internal Rotation – hold 5 seconds, do 10
3-way Hamstring with a strap – hold 30-seconds each position
1/2 Kneeling Hip Flexor – hold 30 seconds each side
Hip Hlexor w foot on wall – hold 30 seconds each side
1/2 Kneeling Groin with neutral back – hold 30 seconds each side
Kneeling Lat Stretch – hold 30 seconds each position
Active Ankle Dorsiflexion – do 15 each side

The Most Important Thing…

Do not force the stretches. For more developed athletes, there are some techniques where we generate max tension in the muscle as we stretch it to improve mobility. I don’t know that this is unsafe for young goalies, but please do not use this technique. I think a youngster will have a hard time differentiating between a strong muscle stretch and joint pain.

So there will be no over pressure on these stretches – the child will only move to a position of gentle to medium stretch, it should never be uncomfortable or painful for him or her.

There are seven stretches in the list above, I would cut them into half doing three stretches one day and four stretches the next. One set is sufficient; they do not need to do more. Part of what you are doing is just trying to establish a habit of looking after their body on a consistent basis, don’t get carried away with it.

Hope that helps – happy stretching.

Cheers,
M

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