Stretches
Stretches
Stretching is really important. You need to do your stretches every day, and before the game.
The best stretch link I have found, is for goalies, but is good for everyone else to do, also. Here it is: http://www.vaughnhockey.com/2002/goaltending_resources/stretching/stretching.htm
NEVER STRETCH COLD MUSCLES. Before each stretching session, warm up your muscles for about five minutes, by some light exercise, such as walking, jumproping, jogging, jumping, etc.
My stretching exercises consists of the Vaughn page, and some extra stretches I've picked up elsewhere. One big one I do, is jumping up and down, without bending your knees. I bend my knees to absorb the shock, but don't bend your knees in the jump - jump with just your ankles. It strengthens your Achilles (mine was real weak), and your calves. I do a number of stretches that I've made up. There's innumerable stretches to do...squats, jumps...there's a lot.
My stretching "regimen" consists of all the above exercises, done every day. Throughout the week I do my stretches Mid-term - holding them for 15-20 seconds. On Friday, I do long-term stretches - holding them for 30-45 seconds, and on Saturday and Sunday, and before every game, I do short-term stretches - holding them for 5-15 seconds.
Don't ever forget to stretch, especially if you play goalie. The consequences are very painful.
Butterfly Stretches - Get a REAL thick pillow (like a couch or reading pillow), and lay it on the ground. Get in your goalie stance, with your feet a few inches away from the pillow. Go down and get up as fast as possible. Remember to NOT put your hands down and push you up...that's a bad habit, and won't do anything to strengthen your muscles. Do 5 every other day, and every OTHER day, do 10. Then after about two weeks of that, increase to 10/15. Then after about a month of that, go to 15/20, and stay there. A few months after that, do it with skates on. Do some butterfly stretches before every game - it will warmup your muscles. This stretch will strengthen your muscles, and increase your getup time.
If you're not real comfortable doing butterflies, practice like this (do this with your stick) Get your pillow on the ground, and sit in the butterfly (make sure your legs are spread out, knees are together and your stick is covering the little space between your knees) for about 20 seconds. Then, every other day, do 20 and 30 seconds. A week or so later, increase to 30/45 seconds. Once you are comfortable with this, try the above exercise. This stretch will get you used to being in the butterfly, so you don't break or strain or pull something going down.
Another really useful stretch (that is not thought of as a stretch), is just standing in your stance. I would recommend doing this, because I have seen goalies kneel down - when the puck is in their zone! - just because they were tired of standing in their stance. Mainly, just stand in your stance for 1-3 minutes, every day. It will strengthen your thighs, and increase your stamina and endurance, but it will help you get a solid stance. You need to determine what your style is before you do this, though. Standup? Butterfly? Hybrid?
Goalie StretchesGoalie Stretches
If you play standup, keep your legs closer together, and work on standing still and keeping your balance. Keep your glove hand above your knee, and out - it's easier to bring a glove down than up - and your stick covering the hole between your skates.
If you play butterfly, keep your legs far out, so you can go down easier, and work on strengthening your thighs, as it is hard to stay in butterfly-ready stance for long periods. Keep your stick covering your large five-hole, and your glove up and out, and away from your body.
If you play hybrid, keep your legs like an inverted-V, keep your balance, and make sure your glove is out, away from your body, at least above your knee.