Hello goalies, parents, and hockey enthusiasts. Welcome to the NEW Goalrobber blog! We are excited to use this resource as an education tool for all dimensions that make up the position.  You can look forward to off-ice training techniques, “Drills of the Week,” coaching resources, mental training, and many other goalie relevant topics. In addition, Coach Devon will be  writing regularly about sports nutrition as well as modern research in exercise science. Thanks for checking us out, and “Subscribe” now if you’re looking to stay up-to-date with the the latest in the world of goaltending and personal development!

Goalie Yin (deep restorative) Yoga

Goalie Yin (deep restorative) Yoga

Goalie Yin (deep restorative) Yoga

Toes Pose (5 minutes)

Establish your breathing; the further you sit back the more you will stretch

Frog with forehead resting (5 minutes)

Place your hips and knees to the outside of the mat; sink in and breath

Frog with a Twist  (3 minutes each side)

Execute frog pose with 1 shoulder to the ground

Child’s Pose (5 minutes)

Keep your knees out but move your feet together and sit back on the heels

Seal Pose (3 minutes)

Dig in the toes and extend from the legs through the torso gazing slightly up

Deep Squat (5 minutes)

Keep your weight on the heels and sit back; hands to prayer with your elbows pushing knees out

Dangle (3 minutes)

Standing forward bend with cradled arms allowing gravity to pull you down; feet together

Butterfly (5 minutes)

Sit back feet together with knees flowing out; grab the toes and lean forward for 75% of a stretch

Shoelace (3 minutes each side)

Place 1 leg under and one leg over until your knees are aligned atop one another

Dragonfly (5 minutes)

Wide legs leaning forward to get 75% of a stretch; rest and remember to breath

Pigeon (3 minutes each side)

Place 1 leg under you knee at a 90 degree angle; use a pillow or block under you hip for support

Hip internal rotation  (3 minutes each side)

Lay back feet planted flat on the ground and allow one leg to rotate inward at a 75% stretch

Supported Fish (10 minutes)

Feet planted flat on the ground with knees together and no curve in the spine; rest and reflect

Goalie Yoga Power Sequence

Goalie Yoga Power Sequence

Goalie Yoga Power Sequence

Mountain Pose

Inhale; lengthen the spine and reach toward the ceiling. (1 breath)


Keep your inhale and reach back extending the spine

Forward Bend

Exhale; swan dive forward and reach down with straight legs and feet together

Powerful Pose

Bend the knees with your fingers to the ground and your weight on your heels knees pushed out; reach up and breath (3 breaths)

Complete the above sequence 3-5 times or until you feel prepared

Down Dog

Jump/Spring or walk back; push back on the heels and breath (3 breaths)

Up Dog

Inhale; flow through push up position to your toes and hands

Down Dog

Exhale; back to down dog (3 breaths)

Straight Leg Raise

straiten 1 leg back; do not bend a the knee

Long Lunge

Drive your knee to your nose and step between the hands

Warrior I

Plant the feet with the front leg sitting deep on the heel arms up (3 breaths)

Warrior II

Rotate your torso to square up the hips and reach; gaze over your finger tips (3 breaths)

Triangle Pose

Take your same arm down to the inside of your leg counterpart and straighten that front leg; look up (3 breaths)

Warrior with a Twist

Bring the opposite elbow to your opposite knee and rest hands in prayer position (3 breaths)

Down Dog

Exhale; back to down dog (5 breaths)

Up Dog

Inhale; flow through push up position to your toes and hands


Drop the back knee and slide the front knee to a 90 degree angle (3 breaths)

Work the opposing leg and complete the above sequence 3 times


Lay in complete relaxation to connect the body and mind for at-least 10 minutes; reflect on your game and enjoy!

Growth Mindset

Growth Mindset

“Growth Mindset” in Goaltending
By Nate Speidel M.Ed. Goalrobber Hockey Schools. All Rights Reserved.

Mental strength
is the most crucial attribute of elite goaltenders – the spotlight often finds them, games depend upon their performance, and media stands poised to capture brilliant moments only a goalie can provide. There’s just something awe-inspiring about a goalie and his task. Unrealized by many, however, are the innumerable hours of hard work backing the highlight reel. The position takes consistent courage, discipline, and laser-sharp focus. Success in goaltending calls for a remarkably dedicated and resilient breed of athlete – because imperfection is inevitable.

Yet according to spectators – and, by association, many goaltenders – the success or failure in our position is easily measured: If a goalie makes the save, he has succeeded. If the opponent scores a goal, he has failed. Such a mentality carries over into practice and produces a kind of “short-term” developmental mindset. As a result, goalies can easily overestimate the value in the immediate rather than remaining “big picture” and whole-person oriented. A patient, long-term approach to development, however, requires a belief in one’s very potential to grow. Enter growth mindset.

“Growth mindset” is a term coined by Dr. Carol Dweck of Stanford University and an idea to which I was first exposed in graduate school. Dweck defines “Growth Mindset” as a belief that one’s most basic abilities can be developed through dedication and hard work – talent is just the starting point, and value in the learning process supersedes the outcome. Her extensive research shows that such a view creates a love of learning and a resilience essential for great accomplishment.

This ideas is intuitive to most great teachers and coaches. Though to many, it’s not. Either way, putting such theory into practice takes intentionality on both the instructor and the goaltender’s parts. Namely, coaches ought to focus and reward only qualities goaltenders can controleffort, perseverance, character, revision, risk-taking, and creativity. These, in truth, are the attributes underlying all great and time-tested goaltenders and their achievements. As a result, both what we ask of our goalies and the way in which we give them feedback makes all the difference. The message should be “take care of the process and of the controllable, and the rest will follow in time.”

As a response to this newfound understanding, Goalrobber Hockey Schools has compiled a set of “Principles for the Elite Goaltender.” The list is not exhaustive, but we hope it helps to empower and  instill a growth mindset in our coaches and students. These ideas encourage goalies to focus upon aspects they can control. And we, as their coaches and mentors, ought to do our best to acknowledge when they do. In turn, goaltenders will likely feel intrinsically motivated and learn to be self-starters, better goalies, and overall better people:

1.) “We expect great things to happen to us and those around us”

This principle lays the foundation for the long-term developmental model. If embraced well, goaltenders, even in difficult seasons, can know that becoming effective at the position takes time. If we continue to be process-oriented, good things will follow. In addition, positive visualization and mental repetition better ensure our successful execution of desirable technique and tactic.

2.) “Anything worth wanting is worth working HARD for”

Work ethic has one of the most direct associations with growth mindset. The aforementioned statement establishes that hard work is the prerequisite for achievement. Laying this type of foundation chases out erroneous believes that athletes can simply ride on the coattails of their talent. Goalies should expect and warmly invite challenges, meet them head on with hard work, and eventually the effort will pay off. This process is the bread and butter of long-term success as an elite goaltender.

3.) “Our value is determined by how much more we give in service than we receive in payment”   (“Go Giver” by Bob Burg & John David Mann)

“Value” may not be an expected topic in the world of elite athletics. However, we’ve come to believe that this idea may be one of the greatest truths coaches can teach. If our value is determined by how much more we give than we receive as an athlete, we are forced to find ways to contribute to team, coaches, and position. Service can come in many forms. Yet, it always necessitates effort, and some sort of development ensues. These are the types of people who are “coaches’ players” and who will be successful both on the ice and in life.

4.) “We are life-long students of the game”

Learning life-long promotes a sense of curiosity and vibrancy that permeates all areas of living and athletics. As coaches, we would do well to encourage a culture of continual learning, growth, and development – not only for our goalies but for ourselves. The position is ever-evolving and infinitely deep. Humility and studentship is an appropriate response. And modeling these qualities is contagious to our athletes. Goaltenders respect mentors who learn alongside them. Athletes and coaches alike must be students of the game in order to remain relevant and effective in the position.


We at Goalrobber invite you to join in believing these principles to be true and to live, acknowledge, and promote a growth mindset in our athletes. The key to fostering optimal development is focusing on that which the goaltender can control and to embrace the learning process even more than the outcome – to cultivate a “growth mindset.” Learn more about growth mindset by visiting http://mindsetonline.com/whatisit/about/ or reading“Mindset” by Dr. Carol Dweck. To find out more about Goalrobber Hockey Schools and our “Goalie Love” project, follow us @goalrobber.hockey, #goalielove. Thanks for reading and for spreading the love!



Burg, Bob, and John David Mann. The Go-Giver: A Little Story about a Powerful Business Idea. NY, NY: Portfolio, 2007. Print.

Dweck, Carol S. Mindset: The New Psychology of Success. New York: Random House, 2006. Print.

Net-Minder Nutrition

Net-Minder Nutrition

Much too often athletes get caught up in the physical aspect of training and find themselves neglecting the proper nutrients to build physically. Powerful eating plays a major factor in sports performance, so these meals are meant to be examples of a supreme goaltender’s diet; however, an athlete’s diet should not be limited to these items – variety is everything!

This photo illustrates some outstanding foods that are sure to increase on-ice and off-ice performance. I encourage you to incorporate some of these items into your diet and see how they make you feel on game day


powerful foods

From meals like these, goaltenders should be consuming 2500 to 3500 calories per day based on age and stature. Calorie ranges during intense training can easily exceed 3500 calories which is why we must use our best judgment of energy and fullness as a scale. The more lean muscle tissue a goalie has, the more energy required for performances. The division of these calories specifically looks like the following:


  • Carbohydrates make up 55 to 65% of the diet. Complex carbohydrates, which are whole grains and nutrient dense, break down into glucose for energy. Glucose is used as a primary source of energy when muscles are triggered in vigorous ways. This is why it is important to consume carbohydrate dense meals the day before a game followed by a light carbohydrate meal 3 to 5 hours pre-game. You deserve calories as an athlete – carbs make you crafty between the pipes!


  • Essential fats and oils make up 15 to 25% of the diet. These fats come from items like nuts, unrefined oils, and seafoods like the salmon above. The calories from fat are essential because they will be used in the latter parts of the 2nd and the 3rd periods. When carbohydrate stores reach a certain point, the body conserves glucose for use by the brain. At this time, the body turns to fat stores for energy. You need a fuel reserve – fats help you finish!


  • Protein makes up 20 to 30% of the diet – Sources of protein provide the body with essential amino acids that can only come from food. These amino acids are the building blocks of muscle and help the body recover after tough events. The body can also use protein as energy, even though this process is less common. For all this to happen, goaltenders need around 1.5 to 1.7 grams of protein per kilogram of body weight (Escott-Stump 41). Keep track of your protein intake – play under pressure with power!


  • Lastly and importantly, fluid levels will make or break a competitive performance. Goalies must make sure they are consuming adequate amounts of fluids and electrolytes to maintain a healthy balance. The simplest way to calculate fluid needs is to consume 1 milliliter per calorie consumed; this would mean goalies need 2500 to 3500 ml of fluids each day (Nelms 130). Then we must consider the loss of fluids through sweating and systemic body functions. Drink 2 cups of water a few hours before an event and another 1 to 2 cups just before the event starts (Escott-stump 42). Make sure you calculate your fluid needs – hydration keeps you healthy! Note: You will get your electrolytes through a balanced diet. Sports drinks with caffeine and added sugar actually cause dehydration by pulling water out of the cells. If you want optimum hydration, keep it simple and consume water...you’ll save some money too!

I hope you consider these game changing recommendations in the upcoming hockey seasons. Performance in net is determined by many factors on and off the ice, and the elite goaltender displays discipline  by working on all dimensions of his or her game. Have fun and get creative with your unique calorie needs. Do not limit yourself to the foods listed above, and keep being a student of the game. I’ve also included some links below to help you on this journey! Until next time feel free to contact me with specific questions or comment below. I enjoy hearing from you!

staff-devon    Devon Butz

    Student Dietitian

    University of North Dakota









Nelms, Marcia, and Kathryn Sucher. “Chapter 7 Fluid and Electrolyte Balance.” Nutrition Therapy and Pathophysiology. 3rd ed. N.p.: Cengage Learning, n.d. 130. Print.

Escott-Stump, Sylvia. “Sports Nutrition.” Nutrition and Diagnosis-related Care. 8th ed. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins, 2012. 39-44. Print.