WARNING: Even if you follow this progression, you still risk tearing your groin - you ARE a hockey goalie after all. There is no off-ice goalie training program in the world that will make you immune to groin strains, but this is a great start.
If you are a beginner, or not doing any off-ice training or goalie specific mobility work right now, then this program is TOO ADVANCED for you. You will actually increase your risk of injury doing this without the right foundation.
I will put the link to a good foundational program in the first comment below - you can start with that.
WARNING: Even if you follow this progression, you still risk tearing your groin - you ARE a hockey goalie after all. There is no off-ice goalie training program in the world that will make you immune to groin strains, but this is a great start.
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