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How can I improve my flexibility for kick saves as a ice hockey goalie?

To perform the kick save. a goalie requires good flexibility of the inner thigh, hamstrings, and calves. To stretch the inner thighs, or adductors, start by foam rolling the area for 30 seconds and then perform a ball inner thigh static stretch for 30 seconds. Foam rolling is a form of self massage that uses a foam roller to apply pressure to tight areas. This helps inhibit (relax) tight muscles making the static stretching more effective. To perform a static stretch for the inner thigh, start by sitting on a stability ball. Extend one leg out to the side and keep the other knee bent. Lean toward the knee that is bent, keeping the back flat until you feel the stretch in the inner thigh. Hold this position for 30 seconds and repeat 2 times. Make sure you activate your core by drawing-in the belly button to the spine. To stretch the hamstrings, start by foam rolling the hamstrings for 30 seconds and then perform a static ball hamstring stretch for 30 seconds. To perform the hamstring stretch on a ball, sit with one leg straight and the other knee bent with the legs spread apart. Keep the back flat and lean toward the straight leg. You should feel a tension develop in the hamstrings. Move slowly into and out of this position. Make sure you activate your core by drawing-in the belly button to the spine and hold the stretch fo 30 seconds. Perform 2 sets of the stretch. To stretch the calves, first foam roll the area for 30 seconds and then perform a static standing calf stretch for 30 seconds. To stretch the calves, stand with your feet staggered a few feet away from a wall. Put your hands on the wall for support and resistance and push against the wall with the front leg bent and the back leg completely straight. Lean into the wall and keep the back heel on the ground until you feel a stretch develop in the calf. Make sure the back foot is straight ahead and activate the core. Hold this position for 30 seconds and repeat 2 times. By performing these stretches you will have the flexibility to make kick saves.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.