You can contact Maria anytime via email at:

Mailing address:

Maria Mountain, MSc
Revolution Conditioning
577 Richmond St. – Upper Level
London, ON
N6A 3G2


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  1. Joe Feeney August 21, 2014 at 9:46 pm #

    Maria, You are a bit off on what helmets are intended todo and the standards they are made to meet. ALL HELMETS, hockey under CAHA/ USA Hockey meet the the same standard, coming out of the late 1960′s and the SNELL Foundation for motorcycle and bicycle helmets, as well as skate board helmets now. THese standards were in response to the deaths of an NHL Player, I believe with the North Stars (please correct me if I’m wrong) and a NASCAR driver. These men died of skull fractures.
    The design is set to meet the standard which is that the skull will not break due to a fall or hit for any helmet. The most recent information I can get is showing that rotational force has as much or more to due with confusion than straight on impact, though this is still theory from the research I have done and is being researched more.
    One thing I do know, In the states, or at least Pennsylvania, if you are hit and sent unconscious, the doctors will ask if you were wearing a helmet when you reach the emergency room, but will not ask to see the helmet, or even care to look at it. It seems the helmet will show the force that your head/ brain was subjected to, definitely not a precise gage, but I will definitely check my own or anyone else’s in the future.
    Please check if there is any other information on this, and keep it coming, the better we are informed, the better we can help ourselves and others. Thank you of this important information! Joe

  2. Bob Tierney June 30, 2014 at 9:43 pm #

    Hello Maria,
    I follow your sites and incorporate some of the training into my own. I sent you a e-mail a few years ago about training for the officials. I’m pleased to announce that at 55 yrs of age I’m still doing Jr.’s and College. Here’s my question though, since both USA hockey and Hockey Canada retention rate for younger officials is dismal, us “older” guys are continually asked to stick around longer. Hate to say it every year it gets harder to retain speed,endurance,muscle to fat ratio, etc. Any thoughts about the subject and thanks for all your hard work with the younger guys.
    P.S. They maybe faster, but I have a bigger house mortgage!!!
    Thanks again Bob Tierney

  3. Maria Mountain June 23, 2014 at 5:20 am #

    Thank you very much Tom – keep working at it #OneDayBetter :)

  4. Tom June 21, 2014 at 8:48 pm #

    Hi Maria,

    I started playing ice hockey in Brisbane, Australia mid last year. There is very little support for ice hockey development in Brisbane (as you could probably imagine), so your videos and instructional training guides have been fantastic. I have been told that my flexibility and crease movement has come leaps and bounds since I started.

    For that, I wanted to say thanks and keep up the good work!


  5. Maria Mountain June 18, 2014 at 3:19 pm #

    Thanks so much Camilla!

  6. Camilla C June 18, 2014 at 2:09 pm #

    Hi Maria,

    I just recently started watching your videos and I really think you’re GREAT!!!!

    So thank you for sharing with us all!!


  7. Maria Mountain April 18, 2014 at 2:42 pm #

    Hi Paul,
    Did they suture your meniscus or just kind of ‘clean it up’? I think one of the key elements is going to be getting your hip internal rotation – this video has some ideas for you –
    Does this help Paul?

  8. Paul B April 17, 2014 at 11:23 pm #

    Hi Maria, I had a bucket handle tear on my left medial meniscus back in 2012 playing hockey (as a goalie) making a save. My knee has had plenty of time to heal, after surgery to clean up the tear. I was prescribed a knee brace which I wear when I exercise. I’m still having pain from time to time. With that being said is there exercise I should focus on to keep my knee strong and somewhat pain free to keep playing net?
    I have been following your off ice goalie hockey training instruction along with some strength training on top of that.

  9. Maria Mountain February 23, 2014 at 4:41 pm #

    Hi Bill,

    You can get back on the list by visiting any of the blog posts on the website and you will see a couple of opt-in boxes on the right side of the page. One is geared more toward goalies and one toward skaters so pick the appropriate one. You will get quite a few emails for the first two weeks, but then it will settled down to the usual :)

    Hope that helps.

  10. Bill Duncan February 18, 2014 at 4:29 pm #

    Hi Maria,

    How do I get back on your email distribution list?

  11. Maria Mountain February 3, 2014 at 6:00 am #

    Is this the one you are trying to find?
    Works okay on my side – give it a try and let me know.

  12. Brian Bell January 30, 2014 at 8:48 pm #

    I don’t think your site is working right. You can’t load the proper article . eg. The bike riding piece leads to a group of articles but not the bike one.

  13. Maria Mountain January 9, 2014 at 3:57 pm #

    Hi Greg,

    It is a little hard to say exactly how long, but I would exercise consistently for 6-8 weeks if you want to feel better when you get back on the ice. It depends on what you do for your training, but that should help reduce your risk of injury or at least make you feel better on the ice.

  14. Greg Bronson January 8, 2014 at 3:16 pm #

    Hi, I found your webpage and I’m so glade I did… I’m turning 50 this year, I’m in really bad shape and overweight with one torn ACL and bad joints… I use to play rec Hockey for 5 years but have been off the ice for 2 years… I decided I would get back on the ice to get in shape… Last week I went to a Stick time and ended up spraining my left ankle… I realize the days of just jumping on the ice and being out of shape are over without 1st being in shape… My question is how many weeks of training should I put in before I hit the ice again… I want to play bad but I don’t want to injury myself again by returning to early…Thanks…

  15. Maria Mountain December 2, 2013 at 5:46 pm #

    Hi Steve,

    Welcome to the RRGT – yes, there is a video of each exercise in the Butterfly Challenge – it is embedded directly below the heading ‘Butterfly Challenge’ on the Bonuses download page. Please let me know if you have any other questions.

  16. Steve December 2, 2013 at 1:39 pm #

    Maria, I just purchased RRGT and I am very excited to start the program. I struggle with butterfly flare and was pumped to see the butterfly challenge bonus as part of the RRGT package, is there a companion chart or videos that explain how to properly perform some of the movements for the butterfly challenge? Or can those be found in the RRGT videos?

    Thanks in advance,

  17. Maria Mountain November 21, 2013 at 4:21 pm #

    Hi Joseph,

    Nice to ‘meet’ you! I love to see someone who has had a life long love of the game. I think that is the best outcome any kid can have when they start playing the game. I am glad to be a part of your team so you can skate circles around the pros and Jr hockey guys :)

    All the best and let me know if you ever have questions.

  18. Joseph November 20, 2013 at 10:53 pm #

    Hi Maria, been playing hockey since age 10. Little league,high school, bush league ect..
    I am now 62 and palying for last 4 years with some old pros and junior hochey players here in Ottawa aand Gatineau. In order to keep up with them, I had to do off ice hockey training and loose some 40+ lbs. At 215 lbs I now skate faster and have more agility and strenght. I came upon your site while browsing the net. I have been applying most of your work outs over the last 3 weeks. I play 3 times a week and trainin 4 times a week. I follow a strict healthy pro active diet. getting proteins and carbs within one hour of end of games or training. being retired I get all the rest and recovery time I need. I now can skate with the pros and getting compliments for my efforts. I may not of played pro, but I will be the best 60+ player that I can be.
    Thanks for your well informed training tips. Joseph

  19. Maria Mountain November 18, 2013 at 3:12 pm #

    I think you might have emailed me this same question – but just in case – the answer is ‘No’ – - there is a flexibility component in the RRGT.

  20. Maria Mountain November 18, 2013 at 2:15 pm #

    Hi Annabelle,

    I think you already answered your questions – you have what you need in the Hockey Training Blueprint. You need the entire package – stability, strength, speed, stamina – it is all in there for you – you just have to do the work consistently.

    ‘Chasing’ one element, then the other will lead to frustration at the very least and potentially injury. You need to take the consistent, long term approach an keep building.


  21. Annabelle November 17, 2013 at 11:42 pm #

    Hi Maria, I love your website.

    But I have a big problem: I have body fat to lose around the waist and I’m slow on the ice.

    I don’t know what I should do anymore. People around me are giving me so much info that I’m mixed up!

    The goal to be faster is plyometrics ? Lifting heavier each time I go to the gym ?

    And what about fat ? Steady cardio or just 10 minutes of hiit ?

    I’m a very hardworking player but it’s hard when you don’t know what to do.


    PS: Your hockey blueprint program is fantastic. Before I was getting knocked off my skates easily. Now even when the big girls hit me, I’m staying on my feet! I have much more stability and a stonger core.

  22. shimon November 17, 2013 at 6:54 pm #

    i just wanted to know if i get the “rapid response program”, would i still need to get the “goalie stretch solution” for the flexibility? thanks

  23. Maria Mountain November 6, 2013 at 5:19 pm #

    Sounds like a good idea to me – I like the juggling or even single handed juggling for hand-eye stuff. You could even add movement into the juggling off the wall, sometimes we do going from standing to kneeling and back. Let me know how it goes :)

  24. Dave November 5, 2013 at 4:10 pm #


    Is there a challenge routine similar to the 1000 puck challenge that goalies could do. My son’s team is doing something like the 1000 puck challenge to help improve their shooting, and we are trying to do something for the goalies to do as well. We thought about a juggling challenge for hand/eye coordination or bouncing/catching balls off the wall for each hand and seeing how many that can do in a row or how many they can complete in a timed period. Thought I would ask a pro if they had any other ideas. Thanks!

  25. Nick Rango October 4, 2013 at 12:04 am #

    Hi Maria,
    I’m a huge fan and have been following your videos and articles from InGoal Magazine for the past year. I myself am a former NCAA goalie and am looking to take the next step in my training a year removed from college hockey. I just started your first workout plan today from Day 4 and plan on following the “freak” track. It looks great but I have one question and one concern.

    1. I have always been told by various coaches and trainers that dynamic (off-ice) warmups before on ice activity or off ice training are of utmost importance. I typically do a 5 minute warmup bike or jog and a dynamic warmup before any off ice lifting or plyo but I don’t see anything built into your regiment and it seems like the mobility section of your plan is meant to be stationary. Would you still recommend do a dynamic warmup before starting the mobility section or would it be unnecessary?

    2. I’m a little concerned that there are not enough upper body strengthening drills. Goalies obviously rely on core and lower body power the most but I’ve always been of the theory that building a strong upper body/a strong overall physique will lead to better performance.

  26. Maria Mountain October 2, 2013 at 3:14 pm #

    Hi Dino,

    We can help you out no problem, could you please send an email to customer support – info[at] and let me know which product you are trying to re-gain access to – I have quite a few products out there so I need to know where to look for you in the customer database.


  27. diino vulpitta October 2, 2013 at 2:50 pm #

    i lost my user name and password i reset my password but still do not have a user name can you send this to me my phone number is 773 216 3213 thanks dino v

  28. Maria Mountain September 30, 2013 at 5:34 pm #

    Hey Denis,

    At that age, I would start by checking out and – not very expensive, progressive workout of the month program with subtle differences for goalies and skaters. Private online training with me is $$$ plus that group is full – I only take 8 players at a time. They don’t need anything fancy, just good solid, proven program design which you will get with these programs.

    Let me know what you think :)

  29. Denis September 30, 2013 at 3:46 pm #

    Hi Maria
    I have watched a few of your training videos, well done!
    I am parent of 2 boys in hockey, 1 goalie aged 14 and 1 player aged 12.
    Looking for at home training ideas for goalies…
    Player son has only been in hockey for 3 years and just made Bantam AA in his first year, will be turning 13 at end of October.
    He has great strong legs and upper body, however his leg speed is not there yet. Would it be possible to get in touch with me in order to design a fitness program for them.
    Denis (Pops)

  30. Maria Mountain September 29, 2013 at 3:40 pm #

    Hi Marc,

    I sent you an email reply :)

  31. Marc September 27, 2013 at 10:15 pm #


    I have just recently “found” you – AWESOME STUFF!

    I just discovered my insane addiction to playing hockey – well technically learning how to play hockey. I am almost 50 and my first time on the ice – ever – was May 13th of this year. I have a coach who I work with 2-3 times/week: One skating lesson and 1-2 skills/stick handling lesson. I have gone form Frankenstein on skates to actually being able to skate forward, backward, stop, pivot etc. I still need a ton of development. I am much weaker on my left side than right, especially with cross-overs ( I am right-side dominant). I am in need of off ice strength training and conditioning that will help me even out my left side weakness and give me more speed, power, control, endurance and FLEXIBILITY. I am 50 but other than joint wear and tear etc. I am not really 50 – if you know what I mean. I have emailed you a more detailed version of this to hopefully get some help from an absolute pro-YOU!



  32. Maria Mountain July 29, 2013 at 5:59 am #

    Hi Lloyd,
    Thanks for your comment – I actually have quite a few articles for the ‘more mature’ goalie. Search “beer league” on the blog and you should find a nice workout I put together just for you guys.

    Here is an article I posted on Yoga vs Pilates from two years ago – – really Bikram or hot yoga is no different. Although it is hot in there, it is not hot enough to actually penetrate to the muscular level. So if you just like sweating your face off, then you can do hot yoga, otherwise regular is just fine :)


  33. Lloyd Duhaime July 28, 2013 at 10:57 am #

    Maria, I’ll be back said what’s his name but I truly will.

    If you ever had a chance to devote an article to older goalies (I’m 54 and it’s a different game now) and also to whether or not Bikram Yoga is of any help to goalies (Luongo and Ward both have done it – eg.

  34. Maria Mountain July 23, 2013 at 12:52 pm #

    Hi Michelle,

    I tend to use the term ‘guys’ a lot, but I mean it the same way I use ‘gang’ – sorry for the confusion. Most of my follower are men, you are right, but I also have some very dedicated female goalies who have transformed their games by following the tips. Really, female goalies need to cover the same basics that a male goalie does, flexibility, stability, strength, speed and stamina. So that is where I would start, just get the basics down and go from there.

    Does that help? Nice to meet you!

  35. Michelle Lambert July 22, 2013 at 8:05 pm #

    Hi Maria,
    First…..Yea to there being a female goalie trainer out there….granted you are in Canada…that’s ok. I do see that most of the folks you talk to are men. Is there anything out there worthwhile for female goalies for training, improvement, on/off ice…..I’m pretty short so reaching post to post just doesn’t happen!!!
    Thanks Maria

  36. Michelle Lambert July 22, 2013 at 8:04 pm #

    Hi Maria,
    First…..Yea to there being a female goalie trainer out there….granted you are in Canada…that’s ok. I do see that most of the folks you talk to are men. Is there anything out there worthwhile for female goalies for training, improvement, on/off ice…..I’m pretty short so reaching post to post just doesn’t happen!!!

  37. Annabelle July 22, 2013 at 2:47 am #

    Hi Maria, I love your articles and tips. I’d like to know what’s the work:rest interval for agility drills ? Can I do exercises as a circuit or I better insert core or stability work between each agility drill ?

    My second question would be how much agility drills should I include in my training and how long should I do them and how often in a week should I use agility training ?

    Thanks and keep up the good work.

  38. Maria Mountain July 9, 2013 at 6:58 am #

    This is a good question – - are there times of the year when you have more games and you could follow the in-season schedule and then times when it is a little quieter and you could run the off-season program?

    My other idea is to run with the off-season schedule (as long as you have the time), but cut off one set of everything, so the volume is lower overall.

    Does that make sense? Does that help?

  39. Ryan July 8, 2013 at 6:20 pm #


    Thanks for posting the 20 minute workout video. It helps a lot on days I can’t go to the gym or just get to busy.

    One question I have as I have the UGT and Hockey training blueprint…..what do I do if I have no off season? I am just a beer leaguer but at 32 I want to try and play as long as possible. I play anywhere from 1-4 times a week depending on a lot of variables. Consistently I am probably on the ice 2 times a week.

    In the manuals you have an off season and in season routine. Any recommendation on what to use when you are always playing but never playing 5-6 days a week with practices like I used to.


  40. Maria Mountain April 22, 2013 at 12:46 pm #

    There is a ton of free stuff on here to get you started for sure – work on the flexibility and stability (mobility) stuff first, then add in some of the more dynamic stuff. If you want a step-by-step program with different levels of difficulty, you might be interested in – I have a really good deal on it right now.

    Either way, start slow, be consistent – get your joints moving (especially if you are going to flop around like Hasek :)) and then make sure you can stabilize through those ranges.

    Welcome to the HockeyTrainingPro team!

  41. Lucas Coble April 21, 2013 at 6:30 pm #

    Wow, this is hands down the best website I’ve found on off ice training, Im truly impressed, and have a lot to learn apparently.. :) I use to be somewhat decent, but haven’t played in several years, and now that I live near a league, Im itching to dust off the gear and get back out there… Any tips on getting back into Hasek-rolling shape? Lol

  42. Maria Mountain March 31, 2013 at 9:33 am #

    Hi Mike,

    My personal philosophy is that kids should enjoy the ‘play’ when they are younger – they should become good little athletes by playing a variety of sports and simply develop their love for sport and activity. I do not think structured training programs are appropriate for this age group – that is my opinion. I wrote a fairly comprehensive article on the topic for InGoalMag a while ago and included some exercises that I think are appropriate for this age group which may help

    Thanks for the question Mike, the fact that you are asking tells me that you are genuinely interested in your son’s long-term development.

  43. Mike Valavanis March 30, 2013 at 1:58 pm #

    Hi Maria,

    I’ve been reading your blogs, and studying your goalie specific programs. I must tell you that I am finding all your work very impressive. My question for you stems from a concern that I have. You see, I’m searching for an off season program for my son, who is entering his minor peewee year in September. This will be the first season with body contact. His coaches have also asked that we incorporate an off season routine to develop his strength, speed and stamina. Looking at your programs, your age range starts at 14 and therein lies my question. What do you recommend a goalie at this age start doing in the off season that won’t hinder, but rather progress him at this position.

  44. Maria Mountain March 27, 2013 at 3:44 pm #

    Hi Matt,
    I just sent you an email to the address above which will answer most of your questions, let me know what other ones you have.

  45. Maria Mountain March 27, 2013 at 3:44 pm #

    Yes, simply email the customer support link and my assistant will help get it straightened out Brian.

  46. Matt Cooper March 27, 2013 at 1:55 pm #

    Hey I liked your article on the pyramid building blocks. I am interested in getting in shape for hockey this summer. How does it work to use your gym or get trained by someone?

  47. Brian Smith March 24, 2013 at 7:15 pm #

    I bought The Goalie Stretch Solution from you c couple weeks ago and I can’t seem to find it or access it. Can you help me out.

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