The Modern Goalie Warmup: More Than Stretching

The goalie position has evolved dramatically over the last 20 years. Pads are lighter, skating demands are higher, and shots are faster than ever. That evolution has reshaped how goalies should prepare before stepping into the crease.

Traditionally, warmups were simple: a few static stretches, a jog, and maybe some pucks fired in during pregame skate. But modern goaltending requires a layered warmup that primes body, eyes, and brain.

• A modern goalie warmup starts with mobility and dynamic movement: walking lunges, hip openers, and light band work to activate the core and hips.
• Next comes visual warmup: tracking tennis balls, juggling, or VR puck tracking drills to sharpen hand-eye coordination.
• Finally, there’s the mental warmup: visualization or breathing techniques to lock in focus and reduce nerves.

Goalies like Andrei Vasilevskiy and Connor Hellebuyck often emphasize how much of their routine is mental preparation, not just physical. Elite programs also now use reaction lights or VR to simulate game-like puck tracking before warmups even begin.

For goalies, VR is a game-changer in warmups.

Instead of relying solely on on-ice shots (which may not be available or high in quality before a game), NHL Sense Arena lets goalies track pucks, read screens, and react to simulated game scenarios in minutes. A goalie can sharpen their eyes, practice rebound control, and activate their mental focus without exhausting their legs before the game. Think of it as a visual-muscle warmup, getting the brain ready to process fast-moving pucks under pressure.

Parents and youth goalies can take note: instead of standing stiff waiting for shots, use the first 5–10 minutes of pregame to activate the body, sharpen the eyes, and calm the mind. That combination makes a goalie not only physically ready but mentally sharper for the first shot they face.