You can contact Maria anytime via email at:

Mailing address:

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




Leave a comment
  1. Maria Mountain August 25, 2015 at 4:44 pm #

    Congratulations Josh!! That is awesome – I am always happy to help a motivated action taker like you Josh – have a blast this season!
    Remember to keep working on the right things so you can gain momentum as the season progresses.

  2. Joshua Knox August 24, 2015 at 1:48 pm #

    Hi there Maria. My names Josh, I’m a 15 year old goalie from Tacoma. I’ve been using your site since I started playing hockey seriously about a year ago. Within that year I’ve read many of your articles and I just made the AA team in my area. I don’t think I would have made it the AA hockey this fast if it wasn’t for your site and all the training tips and advice . Thank you for all your help

  3. chris August 13, 2015 at 8:23 pm #

    Hi Maria, I love ur videos, helps a lot. Ive torn my lateral meniscus (its minor, left knee) 6 months ago. No pain, no swelling, no stiffness..its 85% better now, but still feel a little pinch on the side while practicing off-ice the left pad kick save motion. Now i wanna play and prevent further damage, pains after games, what do u suggest and what can i do to prevent all that?

    I really appreciate your help!

  4. Brenden February 5, 2015 at 9:33 pm #

    Thanks so much Maria that helped a lot! I apologize for emailing you this as well, the comment didn’t show up when I sent it on my phone. It really means a lot to me you replied and gave me some useful feedback! I’m going to work as hard as I can to try and make the team. Thanks again for all your help!!

  5. Maria Mountain February 5, 2015 at 2:08 pm #

    Thanks for your kind words Brenden.
    I think investing in your skating skill is always worthwhile. It is impossible for me to say whether it ‘will be enough’ to get you where you want to go at that level. Making any team as a walk on is very, very tough. In my entire career I think I have had two – one making a competitive Canadian university team and one making an OHL team.

    All you can do is prepare the best you can – don’t leave anything on the table. I would not worry about just gaining weight. Do your good off-ice goalie training and you will likely add some muscle mass – but it will be useful mass that you can use on the ice, rather than body builder muscle, just so you can tip the scale.

    Does that help?

  6. Brenden February 4, 2015 at 3:39 pm #

    Hi Maria,
    I’m a big fan of your youtube videos, I’ve been doing a lot of workouts on there and they have helped tremendously. I figured you would be the best person to answer a few questions I had about goaltending. I’m a senior in high school, and I want to play college hockey my freshman year at college, but I’m not the greatest skater. My stops need some major improvement, as well as my backwards skating. Tryouts for college hockey are this upcoming fall, and I was wondering if it’d even be possible for me to make the team as a walk-on given my inexperience with skating? Would skating be something I could master with hard work within that time frame? Also, I am short at 5’7″, and weight about 155 pounds. I know the taller the goalie, typically means the better the goalie is, but what would give me a competitive edge over a tall goalie? Should I put on 10-20 pounds if I want to play?
    Thanks so much for your time Maria!

  7. Maria Mountain January 8, 2015 at 6:33 am #

    Make sure he is getting enough fluid, that is #1 – so he should weigh himself in just his boxers before and after games and practices. For every 1lbs of weight he loses (that is going to all be water weight), he should be consuming 250-500mls of fluid. Eat within 30-minutes of coming off the ice, even just a snack and then he can have a proper meal after that. A nice stretch after the game or practice and of course getting his sleep. That’s it, just cover the basics

    Hope that helps Rob – really, he is lucky to get so much game time – a great opportunity to get better.

  8. Rob Palmer January 6, 2015 at 3:01 pm #

    Hi Maria, my son is 17 and plays on a High School team here in CO. Unfortunately, he is the only goalie on the team and is seeing 60-70 shots per game. He is having difficulty with his body recovering quickly enough for the next game. He has attended Eli’s elite camps and has a pretty stringent diet and workout routine. He is using the biosteel supplements as well as Epsom soaks. Any ideas to help in his speedy recovery? Thanks

  9. Maria Mountain November 27, 2014 at 6:24 pm #

    Thanks for your kind words Martin – I love that program too! You certainly can start again, the second time through you will be more familiar with the technique and you will be able to use heavier loads and be more explosive on your agility drills. I think that is a GREAT plan. Make sure you start at the beginning so you can re-build those foundation moves. It might seem a little easy, but it is very important as it is a progressive program.

    Then you might want to look at one of the other programs I have, but there are no others that are so nice and compact as this – Goalie Workout Club might be a good next step.

    I hope that helps, let me know if you have any other questions.

  10. Martin November 27, 2014 at 5:08 pm #

    Hello Maria,
    I have bought you rapid response goalie training and I must say that is perfect. Although I had to buy some equpment I still think that is one of the best trainings I’ve ever seen. But I have one question for you. If i finish 10 week training, what I should do then? Star again with more difficult reps?

    Thanks for your answer


  11. Maria Mountain November 19, 2014 at 5:11 am #

    Hi Eddy,

    Nice to hear from you. I just did a search too and I don’t think I do have any videos on getting back after ACL reconstruction, which surprised me. I guess I better add that to the ‘to do’ list.

    The key with ACL reconstructions is to get full extension back – this will take away much of the knee cap pain that can follow ACL reco – it has nothing to do with the ACL itself, but walking around on a very slightly bent knee will irritate the knee cap.

    When you say the knee still bothers you, does it shift or give-way on you or what do you feel. If you could let me know some more details and the exercises that you have been doing for it the last month or so (plus when you had your reco), then I am sure I can give you a couple things to add in.


  12. Ed November 19, 2014 at 1:17 am #

    Hi Maria,

    Loves the videos. Been looking through your youtube page and wondering if there is anything on ACL injuries. Had a full reconstruction awhile back and it’s still bothering me. Any stretches and exercises that you would recommend to help build support on the knee.


  13. Maria Mountain October 29, 2014 at 1:41 pm #

    Hi Kyle – not sure if you also sent this to me in an email, I got one that was almost identical, but just in case it wasn’t from you. Yes – it is fine for goalies. Kids do not need ‘sport specific, position specific’ training program, they need to learn to use the muscle they have and to stabilize.

  14. Kyle October 29, 2014 at 12:22 pm #

    I have a 10 year old goalie ( 5 ft tall, 105 lbs) who is looking to make the move from AA to AAA next year.

    As part of that, he’s constantly asking for me to put together a routine for him to follow when he has time during the week to improve his conditioning, flexibility, strength, etc. I know some of what I can do as an adult for a lot of that but I know it’s not appropriate for him. Thanks for your information confirming that :-)

    Anyway, is the Puck Battle Domination program going to be an appropriate program for him as a goalie? Or is it more suited to a player?


  15. Maria Mountain October 10, 2014 at 7:32 am #

    The fountain of youth was my first thought, but then I see you said ‘other than that’ :) So my second thought is, do you have a good dynamic warm up before you go on the ice and do you do a nice cool down stretch after you come off.

    Here is a sample dynamic warm up –
    I hope it helps Bob! Let me know

  16. Maria Mountain October 10, 2014 at 7:29 am #

    Thanks so much! That is very kind :)

  17. Maria Mountain October 10, 2014 at 7:23 am #

    My assistant reset your password for you and you should have been good to go a month or so ago, but let us know if you are having any other difficulty with it. The very best place to get customer support is using the support email

    I don’t always get notices of posts left here.

Leave a Reply