Any goalies want a wider butterfly flare?

Hi Gang,

One of my friends over at put forth an idea to have a friendly challenge to see who can widen their butterfly flare the most over the next six weeks or so.  I offered to create a program to help goalies increase their butterfly flare.

So I created this little workout that will only take 10-15 minutes to complete  (click the link for the PDF):

Hockey Goalie Butterfly Challenge

And I posted a video of all the exercises over at the Goalie Crease forum – you can see the video here:

Off ice exercises to help hockey goalies get a wider butterfly flare

This challenge is just for fun and the intention is to help motivate one another to do something that will improve your performance on the ice and reduce your risk of injury.  If you feel that your butterfly flare is already wide enough, or you have hip issues that limit your mobility, or you just plain old don’t want to do it, then no problem.  I am leaving the rules, etc. up to the guys over at , but I have donated two copies of the Ultimate Goalie Training system to the ‘winners’.

Enjoy gang!


PS – if you actually do like this post, please click on the Facebook “LIKE” button below – I just added it to the site and I am kind of interested to see if it works.  Sorry no button for those of you who hate the post…you will just have to leave a nasty comment I suppose – ha ha.

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Maria Mountain

Maria Mountain is a Fitness Coach and the owner of Revolution Conditioning in London, Ontario. She helps hockey players from AAA to professionals compete at their highest level while reducing their risk of injury. Dedicated to athletes who want to work hard, but train smart.

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maalivahti (Lauren) - August 23, 2010 Reply

Thanks! Good to know that it’s not a problem.

Maria Mountain - August 23, 2010 Reply

I know what you mean Lauren, what I learned when I worked at a sport med clinic was that pops and clicks are okay if they are not painful. If they are painful then that is not cool. Since it is ‘normal’ for you, I would not worry about it, unless it seems to be getting worse or painful. Good question! Saw your baseline flare measurement over at – that looks pretty good already. Can’t wait to see the improvement!

maalivahti - August 22, 2010 Reply

This is great, thank you so much for putting this together. I do have one question though. When I do the glute active release, only on one side, my hip “pops” every few times. There is no pain, just a pop. Is this bad? I notice this hip pops a lot with other stretching, certain yoga poses, etc.


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