MODULE #1: Foundation Phaseugt20.s3.amazonaws.com/UGT 2.0 Module 1.pdf · that looks like fun”! So you are a little weird (okay, I lied in the title, you are weird, but in a good

MODULE #1: Foundation Phase

Ultimate Goalie Training 2.0

All rights reserved ©2011 Maria L. Mountain,MSc www.HockeyTrainingPro.com Page 2

The completely updated, pro-style online training

program designed specifically for Hockey Goalies!

MODULE #1: Foundation Phase

Maria L. Mountain©2011

This program may not be reproduced in whole or part without the written permission of Maria L. Mountain/Revolution Sport Conditioning.

www.revolutionconditioning.com

[email protected] 577 Richmond St – Upper Level London, ON N6A 3G2 CANADA 519-266-6595

http://www.hockeytrainingpro.com/�

http://www.revolutionconditioning.com/�

mailto:[email protected]�



DISCLAIMER:

Read this before continuing…

he exercises described in the following program are intended for skeletally mature athletes with a foundation of strength training experience. Do not attempt this program if you are new to strength

training. The video and descriptions are for demonstration purposes only. If you are not familiar with perfect technique for any exercise, then consult with a certified strength and conditioning coach for instruction. Failure to do so may result in serious injury. Neither Revolution Sport Conditioning nor Maria Mountain shall be liable to anyone for use of any of these exercises or drills.

It is recommended that you receive medical clearance from your health care provider prior to beginning any new exercise program.

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“Since I started training with Maria, I’ve noticed significant improvement on the ice. Maria’s program improved my strength, power, speed, agility, flexibility and conditioning. Her extensive background in kinesiology has enabled her to identify and correct my muscular imbalances, allowing me to perform injury free. Maria is able to provide intense sport-specific workouts, while giving special attention to technique. Athletes at all levels can improve their performance with Maria’s functional training programs.”

-Andy McDonald Stanley Cup Champion

Andy and me when he got his day with “The Cup”.

Yes, I did drink a beer out of it – it was delicious!




INTRODUCTION

elcome to the updated Ultimate Goalie Training 2.0. For

those of you who own the original UGT, you may be

wondering – what the heck is all the fuss? Well, as you know

I am always learning new things and some of them actually work, so

every so often I go back and look at my programs from the past and see

things that don’t really fit anymore.

You know me and you know that I am not interested in the latest trends; I

am interested in training that improves a goalies performance on the ice

and reduces their risk of injury. This field is always evolving; that is one

of my favourite things about being a strength and conditioning coach. It

is my responsibility to evolve along with it. Is that to say the old

programs did not work, no not at all; it is to say that I think there is now a

better way and here it is – go forth and dominate!

Here are the major changes from the original UGT:

• Delivery of modules over time to keep you focused on the task at

hand. Some players were overwhelmed with the volume of

information when it was delivered all at once.

• Modifications to the programs where I think there is a better way to

achieve the same outcome – no major changes, just a few tweaks.

• More step by step instructions so you know exactly what to do each

day, a few goalies had trouble interpreting the training calendar in

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the original version, so I have included daily training pages in

addition to the training calendar.

LET’S GET STARTED - - YOU ARE NOT WEIRD!

f you are a goalie (and hopefully you are if you are reading this

training blueprint), then you know that your teammates, your

coaches, even your parents and spouse think you are a little odd.

Don’t take offense, if you think about what your job is – stand in front of

this hard-as-rock disc of rubber and try to stop it as it is flying toward your

face at speeds over 100mph. At some point, you said to yourself, “hey,

that looks like fun”! So you are a little weird (okay, I lied in the title, you

are weird, but in a good way ). Having said that, I love training goalies,

your position is so complex and the goalies who I have trained have all

been ready and willing to work hard.

“THINK ABOUT WHAT YOUR JOB IS – STAND IN FRONT OF THIS HARD-AS-ROCK DISC OF RUBBER AND TRY TO STOP IT AS IT IS FLYING TOWARD YOUR FACE AT SPEEDS OVER 100MPH.”

My first product, the Hockey Strong Training System focused on the off-

season needs of skaters, but I found that more and more goalies were

emailing to ask training questions, so I am taking my best training

strategies that I have successfully used with NHL, European Pro and

amateur goalies to create this training blueprint.

The goal of this program is to deliver a pro-style training program for

players who are very committed to taking their goaltending to the next

level. I am not even interested in whether that next level is the NHL,

AHL, OHL, AAA, or BL (beer league). What I am interested in is delivering

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http://www.hockeystrong.com/�



a program to an athlete who is willing and committed to doing what

needs to be done to move toward being the best goalie they can be.

The GoalieTrainingPro.com has training programs for every level (except

the lazy):

Do you believe you can be a better goalie in three weeks than you are

right now? Or do you think you have tapped out your athletic potential

already? Are you happy to be the back up or do you want to win the

starter’s role? Do you want to finish your AAA career and be done with

•For goalies who want to be better, but currently lack the time to train like a pro.

•Quick workouts (20-40 minutes) that can be done at home with basic equipment.

•Also a good option for in-season workouts.•www.rapidresponsegoalietraining.com/wordpress

Rapid Response

Goalie Training

•A pro-style goalie training program.•This program is time and labour intensive, but can be

completed with access to basic gym equipment - you do not need a fancy athlete conditioning centre in your back yard.

•This program is not for beginner - it is for goalies trying to play at the competitive level.

Ultimate Goalie

Training 2.0

•This is the top end program for goalies who have the potential to play at the college or pro level. You take a professional approach to your development by investing in the best equipment and the best training.

•This is the next best option to flying out to London, Ontario and training with me at my Revolution Conditioning studio!

•Email [email protected] Subject: Elite Goalie S&C•To learn more about this limited enrollment program email

[email protected]

Ultimate Goalie

Training Live




competitive hockey or do you want to play in the OHL, College or pro

ranks one day? Well, let’s see what you’ve got. You do not have to wait

until the off-season, I am including both in-season and off-season

training calendars so you never have to wait to make yourself better.

Follow every detail of this Ultimate Goalie Training system and you will

boost your save percentage – GUARANTEED!

Remember, there is a vast difference between going through the motions

and training. You must show up every day ready to train. Those who fail

to complete the program with the technique, focus, intensity or

consistency required will fail to see the benefits to their performance.

You cannot work on the parts that you like and ignore the rest; that will

not work. Remember, this is a proven system, not a random workout

designed to just make you tired.

“TRAINING IS A STRESS, IT CAUSES MICRO TRAUMA TO YOUR MUSCLES, IT DEPLETES YOUR ENERGY STORES AND CAN EVEN RAISE YOUR LEVELS OF CORTISOL.”

You should also not add in a bunch of other stuff. If I had a dollar for

every athlete who said, ‘Yeah I did that workout, then I just added in 523

crunches and a 4-mile jog.’ Why? Is that really going to help you stop

pucks? Are you just working for the sake of working? Do you know that

your body actually gets weaker when you are training, but gets stronger

when you are resting?

It is true! Training is a stress, it causes micro trauma to your muscles, it

depletes your energy stores and can even raise your levels of cortisol.

When you rest, your muscles get repaired and ultimately become




stronger, your energy is boosted and you become a better athlete. Do

not ignore your rest.

This 12-week program is intended for those with a base of training. It is

an advanced program aimed at improving your mobility, stability,

strength and speed to both maximize performance and reduce the risk of

injury. If you are a beginner, you should work consistently with a

qualified strength and conditioning coach to maximize your returns and

reduce your risks.

Got questions? Contact: [email protected]





THE PILLARS OF THIS ULTIMATE GOALIE TRAINING SYSTEM ARE:

FUNCTIONAL MOVEMENT

o perform effectively in sport you must be able to use your

muscles in a functional manner; the Ultimate Goalie Training

system trains movements with compound exercises. In a few

cases we may supplement with isolation exercises to train specific

muscles, but there will be NO biceps curls in this program, no ‘chest day’

in this program either. That is how a bodybuilder may train, but not a

hockey goalie.

GROUND BASED TRAINING

he Ultimate Goalie Training system includes training from a

weight bearing position with both feet on the floor. This helps the

hockey goalie to use his/her strength and stability from the legs,

hips and trunk to apply force or move efficiently. I could not care less

how much you can bench press. If you are lying on your back on the ice,

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WHICH PHYSIQUE WILL MAKE A BETTER GOALIE?




pressing 225lbs off your chest, you are in big trouble because you were

just run over and there is likely one more goal up on the board for the

other guys .

SPECIFIC ENERGY SYSTEM TRAINING

teady state, low intensity training builds low intensity hockey

players. Since a goalie needs to be able to complete repeated

explosive movements, this type of training will not be included in

the Ultimate Goalie Training system. It may be used as a form of active

recovery, such as a flush ride, but will not be used to train goalie specific

energy systems. The Ultimate Goalie Training system will utilize speed,

agility & quickness (SAQ) training in different ratios to develop the

cardiovascular system of each player. That is your “CARDIO”.

TECHNICAL PERFECTION

echnical perfection for each exercise far outweighs the

importance of the load lifted. Lifting heavy loads with poor

technique has two drawbacks:

o Exposing the athlete to a risk of injury;

o Teaching the athlete to use compensatory patterns rather

than working the target muscles.

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BENCH MARK TESTING

esting will help you monitor your progress. This lets you measure

your success and may highlight areas where you need to pay a

little more attention. Everybody is different; some of you will build

strength very quickly, but struggle with you stamina. The testing will

show you where you fall and let you see how each phase builds upon the

previous to build you into a flexible, stable, strong, speedy and reliable

goalie from the opening face-off to the final horn.

GOAL SETTING

I AM NOT INTERESTED IN DREAMS. ONLY GOALS!

n the next few pages you will find a goal setting form and an athlete

contract. The goal setting form lets you appraise your strengths and

weaknesses as a goalie. It would be great if you could talk it over

with your coach as well to get his or her observations.

Most of us subconsciously choose to work on the things that we are

already good at and ignore the areas that need the most improvement.

By identifying the areas where you need the most work you can be sure

to really focus on improving those aspects through the training program

provided.

It is also a way to keep you accountable. This program will make you

more flexible, more stable, stronger, and quicker so if you are not

completing the workouts as outlined and following the schedule then you

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are not taking the consistent action steps necessary to achieve your

goals.

Notice I call them ‘goals’ not ‘dreams’. Dreams are something we have

at night while we are sleeping; they have no basis in reality. This

program is not for dreamers, it is for action takers. That is why you will

also sign an athlete contract and have your training partner, parent,

spouse or coach sign it as well. It is a contract declaring to the world that

you are seriously committed to becoming the best you can be.




GOAL SETTING – IF YOU DON’T KNOW WHERE YOU ARE GOING, HOW WILL YOU KNOW WHEN YOU GET THERE?

What are your greatest strengths as a goalie?

What do you need to improve the MOST to be a more effective player? Be specific.

Do you currently have any injuries, or have you had any injuries in the past 3

seasons?

Yes No

If you answered “Yes” – are the injuries completely resolved?

Yes No

If you answered “No” – then you should seek assistance from a qualified sport physiotherapist or related health care provider to get at the root cause of you issue. Adding strength to a dysfunction creates injury.

What are your primary goals for the season?

What are you willing to do to achieve this/these goals? (Do not answer “anything

possible” – be specific)




ATHLETE CONTRACT

I _________________ commit to taking the following steps to ensure that my hockey training is a success:

THIS IS A CONTRACT – ONLY CHECK OFF THE STRATEGIES THAT YOU ARE 100% COMMITTED TO.

O Complete 95% of all scheduled workouts.

O Arrive at the gym every day prepared to work.

O Provide full attention to executing each exercise with perfect training technique.

O Complete all supplemental training assigned such as mobility, stability and supplemental energy system training if required.

O Seek medical attention for any possible injuries developing.

O If unsure of proper technique for any exercise I will hire a professional strength coach to provide expert instruction.

O Get 8 hours of sleep per night 6 out of 7 nights per week.

O Eat every 3-4 hours.

O Choose quality food to eat for each meal. In exchange I will get one “cheat” day per week.

O Other:___________________________________________________________________________________________________________________________________________________________________

Signed: __________________ Witnessed:____________________

Date: Date:




BENCHMARK TESTING FORMS

You will complete three benchmark tests throughout the 12-week program. The first will be prior to beginning the second week of training, then one during week #6 and one at the beginning of week #12. Do me a favour – email me [email protected] to boast about how much you improved from the first test to the last.

BENCHMARK TESTING – PRIOR TO BEGINNING WEEK #2

Athlete: __________________ Date: _________________

Muscular Strength/Endurance/Power

Test Previous Best Current Test

Chin Ups

Core Plank & Hold

St. Long Jump

Anaerobic Capacity


300 yd Shuttle

Chin-Ups – Only count reps from full hang to nose over the bar.

Core Plank & Hold – You must maintain a perfect core plank position. At the first sign of failure, stop the test. You can tell when your muscles are starting to fail by watching your hips – they will either sag down or lift up.

Standing Long Jump – This is a measure of leg power. Measure how far forward you can jump in one jump.

300 yd Shuttle – This is a measure of your anaerobic fitness. Measure out 25 yards. Run there and back six times. Rest 5 minutes and repeat test. Record time for each trial.





BENCHMARK TESTING – AFTER WEEK #6

Athlete: __________________ Date: _________________



Chin Ups

Core Plank & Hold

St. Long Jump

Anaerobic Capacity


300 yd Shuttle








BENCHMARK TESTING – AT THE END OF WEEK #10

Athlete: __________________ Date: _________________



Chin Ups

Core Plank & Hold

St. Long Jump

Anaerobic Capacity


300 yd Shuttle








BENCHMARK TESTING – AT THE END OF WEEK #16

Athlete: __________________ Date: _________________



Chin Ups

Core Plank & Hold

St. Long Jump

Anaerobic Capacity


300 yd Shuttle








SELF MYOFASCIAL RELEASE (SMR)

elf Myofascial Release, or SMR, is a connective tissue release

technique. It goes hand in hand with stretching, and using the

two together is a great way to improve overall mobility. If you

do not own a foam roll, you should be looking to get one. I order mine

online from www.performbetter.com.

When you start using the foam roll, it is not going to be comfortable,

especially over the iliotibial band (ITB). Do what you can do, use your

other foot to off-load some of your weight, and it will get better. When

you perform SMR, spend approximately 30 seconds on each area for a

total of five to ten minutes per session.

One quick rule about foam rolling – be sure to avoid any bony

prominences such as your hip bone, rolling over these areas will “pinch”

your tissue between the bone and the foam roll which may cause

bruising.

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Iliotibial

Band (ITB)

Quadriceps

Rectus

Femoris

Glutes

Adductors

(bent knee)

Adductors

(straight

knee)

Hamstring Lats

Rhomboid




FLEXIBILITY TRAINING FOR GOALIES

ou must have full unrestricted range of motion to perform at

your best and reduce your risk of injury. A lack of mobility in

the mid back can affect your ability to make efficient glove

saves. To compensate for that lack of mobility in the mid-back you may

over-rotate through your lower back when making glove saves or

following the puck side to side, overtime this can lead to low back pain.

So you see how a lack of flexibility in one area can lead to overuse and

injury in another area.

Goalies can get lulled into a false sense of security about injury

prevention and the role of flexibility training because they are currently

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symptom free. Consider this analogy; you skid on the snow in your car

and hit a curb with your front tire, you have knocked your alignment out a

little bit. The car does not stop running just because the front end is out

of alignment. Maybe you just need to hold the steering wheel at a slight

angle to compensate – no problem. No problem until six months down

the road your bearings are shot and so is the tread on your front tires.

In addition to the inconvenience of having your car in the shop, now you

also have a painful repair bill. This is how sports injuries often occur. We

fail to look after the details of how our body works and we fail to set it up

for optimum performance beginning with the basics of mobility.

Here are your flexibility workouts. You may supplement these exercises

with your current favourite stretches to maximize mobility.

YOU WILL FIND YOUR SPECIFIC FLEXIBILITY

WORKOUTS FOR THIS PHASE IN UGT 2.0

WORKBOOK #1.




CORE TRAINING FOR GOAL IES

ow that your body can move, you need to make sure you can

stabilize. As you read through the strength training manual

you will notice that most of the exercises are performed from

a standing position or using a stability ball. This is how I integrate

stability training into every single workout. I have seen athletes do their

strength training using fitness club machines that control their range of

motion and require no stabilization and then go over to the mat area and

complete their ‘core’ training by doing sit ups and crunches.

Think about that for a second. As a goalie, are you ever using your core

in isolation? Are you ever using your core and not using your legs, hips,

shoulders, arms or neck? Never! So why would you train like this? It

does not make sense does it? There is a reason I did not call this system

the Average Schmuck Goalie Training. I want to give you the techniques

that will maximize your performance in the least amount of time to

improve your performance and reduce the risk of injury.

You will be asked to do some basic core workouts as a part of the

Ultimate Goalie Training system, and my purpose for including these

routines is to let you practice the skill of activating the muscles in your

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torso, teaching you to control your torso and monitor your progress in

terms of muscular endurance. If it seems easy in the beginning, please

do not skip ahead. You must lay the foundation and learn to use the

proper muscles before

getting into the more

dynamic core exercises.

You will also find shoulder

and hip stabilization

exercises in this section. If

the stabilizers which support

any joint lack the strength,

stamina or smarts to control

the joint then the big muscles which cross that joint will not be able to

produce maximal force. Understand this point – you may be able to leg

press 573lbs, but if you cannot stabilize that load with your torso, then

you will not be able to use that force production capability to help you

move on the ice. Not much worse than legs and hips that can produce

573lbs attached to a torso that can only stabilize 115lbs. Sounds like a

recipe for injury and poor performance doesn’t it? The worst part is that




this athlete may be working really hard in the gym, but seeing very few

results on the ice. How frustrating.

Let’s continue by making another key point; ‘core’ training is not the

same as ab training. The goal of core training is not six pack abs. I,

personally do not care if you ever get have six pack abs because my only

concern is making you a better goalie. The puck does not care if you

have six pack abs either.

So now that we have established the goal of core training is not ‘to look

good at the beach’ let’s make sure you understand why it is so

important. If you get rid of the idea that muscles work individually and

embrace the concept that muscles work together as a functional unit you

will see how the Ultimate Goalie Training program is superior to your

typical body building for sports workouts.

Think about any functional activity – walking, skating or running for

example. If I asked you what muscles were used you would probably say

“legs”, but then consider that you are also using your arms in an equal

and opposite fashion. Ever try running or skating without using your

arms? It feels really weird and is not very fast. Then consider what

connects the lower extremities to the upper extremities – that is the




core! The core is meant to stabilize forces created by the extremities – it

is not meant to be a prime force producer in the kinetic chain.

My goal is not to provide a textbook on core training here – if you would

like more detailed information about the importance of the core and how

it works in sport, please check out the manual “Core Training for Hockey”

which is available for purchase at www.hockeystrongcore.com.

Again, remember that some of the core exercises which follow may feel a

little bit easy (at least compared to doing the 512 crunches per day that

you are currently working on for core training). Remember these

muscles need to be smart, they need to be able to fire in the proper

sequence with the proper amount of force and they need to be able to do

this very quickly. Make sure you are concentrating on using perfect form

for each repetition of each exercise.

YOU WILL FIND YOUR SPECIFIC CORE WORKOUTS

FOR THIS PHASE IN UGT 2.0 WORKBOOK #1.


http://www.hockeystrongcore.com/�



STRENGTH TRAINING FOR GOALIES

am making the assumption that you are a hockey goalie because

you love to play hockey, not because you want to be a bodybuilder.

Now if you do want to be a bodybuilder, that is great - not a problem,

other than the fact that you purchased the wrong training manual!

As you will soon appreciate the training

required to become an amazing goalie is

very different from the training required

to become an elite bodybuilder. Training

for sport is about doing what needs to be

done to make you more effective, it is not

about doing only the exercises that you

like. Your actions must be congruent with your goals.

If your goal is to become a better goaltender, then you must do the

exercises that will help you play goal more effectively. In this program

you will not see a chest day, leg day, back day, etc. Your muscles do not

work in isolation when you are sliding across the crease reaching for a

glove save, so why would you train them that way?

I




THE THREE KEYS TO STRENGTH TRAINING SUCCESS

Do you know the first key to success for building strength? Is it the

number of reps? The weight? The exercise? Protein consumption? It is

none of those things. The first key to success is consistency. It does not

matter if you have the greatest strength training program in your hand

(which co-incidentally you do), if you are not consistent with your training,

you will not maximize your

improvements.

What is the second key to

success? The second key

is technique. So first you

need to do your workouts,

secondly you must do them

with perfect form.

Take a look around any gym and you will see people cheating themselves

as they lift. They are the ones swinging backward as they perform biceps

curls. Very clever way to use the lower back to biceps curl and usually

they can use a pretty heavy weight, but tell me how that makes their

biceps stronger. Or you will see people doing quarter depth squats with

three plates on each side of the bar. Very impressive, but the range they




are using is so small that they are not developing strength through the

full athletic range.

People cheat for two reasons:

• They are lifting a load that is too heavy

• They have a dysfunctional movement pattern

It is important that you can differentiate between the two because if you

continue lifting with dysfunctional movement you are likely training an

even stronger compensation pattern that will eventually lead to injury. If

you have a dysfunctional movement pattern that is not being corrected

with the exercises in the Flexibility and Stability training modules from

the Ultimate Goalie Training system, then you need to consult with a

qualified sport physiotherapist who has some experience dealing with

hockey goalies.

IF YOU CONTINUE LIFTING WITH DYSFUNCTIONAL MOVEMENT YOU ARE LIKELY TRAINING AN EVEN STRONGER COMPENSATION PATTERN THAT WILL EVENTUALLY LEAD TO INJURY.




HERE IS HOW TO TELL THE DIFFERENCE…

et’s take a squatting exercise to demonstrate this point. If you

are performing a dumbbell front squat and you notice that your

hips shift to the right as you squat down, you are seeing

compensation or a cheater move.

Now that you are aware of it, you try to correct it just by focusing on

lowering yourself in a symmetrical way into the squat. If this cleans it up

and your hips no longer shift, then great! You had a little compensatory

movement pattern, but with concentration you can train yourself to

improve the pattern.

Now suppose that you consciously tried to squat with a symmetrical

pattern, but regardless of your focus, you still saw your hips shift to the

right. Your next step would be to lighten the weight or even try the squat

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using just your body weight. Can you execute the squat symmetrically

now? If so, you were using a weight that was too heavy. It may have

been too heavy for your stabilizers and not your big leg muscles, but too

heavy nonetheless. Lighten the weight and build up using perfect

movement patterns.

Finally, suppose that you lightened the weight or even tried the squat

with bodyweight only, but still saw your hips shift to the right, when you

tried to correct the movement you might think your left hip feels a little

restricted or your ankle may feel tight. This tells you that there is likely

an imbalance in mobility or stability somewhere in that pattern; you

would be wise to consult with a sport physiotherapist.




The third and final key to strength training success is choosing the

proper load. As you can see from the paragraphs above it is a mistake to

train with a weight that is too heavy. It is also a mistake to train with a

weight that is too light. Occasionally, I will encounter athletes who only

want to lift very light weights because they are afraid they will get too

bulky and that this will make them slow and impair their flexibility. Two

words for you…Um-NO!

Faulty

Movement

Pattern

Focus on Execution of the Movement

Perfect Movement

Continue Training

Faulty Movement Pattern

Lighten Load

Lighten the Load

Perfect

Movement

Continue Training

Faulty Movement Pattern

Seek Assessment




The Ultimate Goalie Training system is about building useable muscle,

smart muscle; not big dumb muscle. If you follow the training program

exactly as outlined and eat properly to fuel your training, you will gain

muscle mass, but it is this new muscle mass that will help you move

more quickly. I am not trying to add mass for the sake of adding mass.

You should lift a weight as heavy as you can handle

using perfect technique and staying within the

recommended repetition range. If you are unsure

of perfect technique, then hire a strength and

conditioning coach to review the exercises with

you. If you are under 16 years of age, you should

have someone monitor your strength workouts to

help spot you and give you feedback on your technique.

YOU SHOULD LIFT A WEIGHT AS HEAVY AS YOU CAN HANDLE USING PERFECT TECHNIQUE AND STAYING WITHIN THE RECOMMENDED REPETITION RANGE.




How to know when to increase your weights…

Increase the weight your are lifting when you can perform the required

number of repetitions with perfect

technique and you feel that you

could probably have done 1-2 more

repetitions if you had to. Each set

should be a challenge.

YOU WILL FIND YOUR SPECIFIC STRENGTH

WORKOUTS FOR THIS PHASE IN UGT 2.0

WORKBOOK #1




ABOUT THE COACH…

Maria Mountain, MSc is the owner of Revolution Sport Conditioning located in London, Ontario, Canada. Since starting out as a fitness coach in 1994, Maria has developed a reputation for helping athletes perform at the highest level in their chosen sport.

She has shared her expertise with collegiate athletes as the head strength coach to both men’s and women’s hockey, basketball, volleyball and track and field teams. You have seen some of Maria’s clients competing at the Olympics, in the NHL, MLB, AHL and CFL. Her career highlights include watching her client Andy McDonald hoist the Stanley Cup for

the Anaheim Ducks, Jeff Francis pitching for the Colorado Rockies in the World Series final and Figure Skater Scott Moir win the Olympic Gold medal in Vancouver 2010.

Her goal is to help athletes perform and win at the very highest level by designing effective training systems that will also reduce the athlete’s risk of injury leading to a long and productive career.

Maria’s programs have been featured here…

www.hockeytrainingpro.com

www.goalietrainingpro.com

http://www.rapidresponsegoalietraining.com/wordpress

www.revolutionconditioning.com



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Documents

MODULE #1: Foundation Phaseugt20.s3.amazonaws.com/UGT 2.0 Module 1.pdf · that looks like fun”! So you are a little weird (okay, I lied in the title, you are weird, but in a good