Goalies getting creative to maintain mental, physical edge during pause

Like a lot of goalies, Connor Hellebuyck is looking for ways to keep his mind and hands sharp after the NHL season was paused March 12 due to concerns surrounding the coronavirus, but at least the Winnipeg Jets starter doesn't have to stress about keeping what he likes to call his "goalie muscles" in shape.

Hellebuyck is one of more than a dozen NHL goalies working with trainer Adam Francilia, and because the bulk of the work done since they met in the summer of 2017 has been done remotely, conditioning has not been in the forefront over the past six weeks.

"The transition is tough from playing a ton of hockey and trying to balance getting much needed rest and staying in shape," Hellebuyck said, "but what we have done is kept the important muscles toned so if we start playing I don't risk injury. Without this type of training I'd be doing big muscles, which might look good but doesn't translate to the ice."

Though many goalies have reverted to working with their offseason trainer, many of them are doing so under the guidance of their team's staff. Beyond the options afforded them by whatever is available to create a home gym, goalies are using a variety of other exercises to stay ready, from yoga, to playing tennis, to buying exercise bikes and taking virtual spin classes.

That transition might be easier for goalies already working remotely with trainers like Francilia and Maria Mountain, a certified exercise physiologist who has worked with goalies for 12 years and has clients around the world, including Carter Hutton of the Buffalo Sabres.

"It's trying to get goalies to understand nothing has changed because of [the pause]," Mountain said. "It's about generating tension in end range, and I can isometrically create maximum force whether I have a 50-pound dumbbell or I'm just using my brain. What goalies need is control in that outer range, so we didn't need equipment anyway. And it's good because it gets their brain engaged and forces us to focus on details we never get to because we're too busy. So, more single-leg work, more stability-based work, for example."

Hellebuyck is one of three Jets goalies who works with Francilia, along with backup Laurent Brossoit and American Hockey League starter Eric Comrie. Other clients include Devan Dubnyk of the Minnesota Wild, Thomas Greiss of the New York Islanders, James Reimer of the Carolina Hurricanes, and Troy Grosenick of the Nashville Predators organization. Add in the clients from Francilia's role as a San Jose Sharks goalie consultant, and non-goalie NHL clients including defensemen Tyler Myers of the Vancouver Canucks and Justin Schultz of the Pittsburgh Penguins, and Islanders forward Andrew Ladd, and Francilia has close to a full NHL roster.

It hasn't been a problem, even though isolating at home means gym options are not standard for the athletes involved.

"We're set up perfectly for this," Francilia said. "The beauty is their programs are individually designed for them based on what they need physically, but also, and this is key now, what they have. Some guys have a great gym setup, some guys have zero, and so those guys who usually get lost or are in a bit of a pickle because they don't have equipment, we've put workouts together that are productive, challenging, and we're making changes and creating gains."

Beyond those workouts, NHL goalies have found other ways to stay strong and mobile.

Philadelphia Flyers goalie Carter Hart said Flyers strength coach Chris Osman sent him a program to stay in shape using a spin bike, bands and free weights in his basement in Sherwood Park, Alberta, as well as working with a yoga instructor a couple times a week.

"You still have to prepare, keep yourself in shape," said St. Louis Blues goalie Jake Allen, who moved to his summer home in New Brunswick in part because it has a gym, but was unable to buy a Peloton spin bike like he has in St. Louis because they don't deliver to Atlantic Canada. "There is another bike, almost like a knockoff, so I got that."

Vancouver Canucks goalie Jacob Markstrom, who can't get on the ice but has been able to work with his offseason trainer in Sweden because the social-distancing rules are more relaxed there, said he has been playing racket sports.

With lateral movement, the need for quick feet and hand-eye coordination, tennis is something New York Rangers goalie Henrik Lundqvist played during offseason training for several years, and Montreal Canadiens backup Charlie Lindgren finds it helpful now.

"It's just a fun way to make sure I stay in shape," said Lindgren, who like Markstrom stressed the importance of following safety guidelines while doing so. "Tennis is a great way to make sure you're staying on top of your eyes, and your hand-eye coordination too."

Lindgren, who touches base with the Canadiens training staff on a weekly basis, plays tennis against members of his family, including his brother, New York Rangers defenseman Ryan Lindgren, and it proves to be a great way to maintain his competitive edge.

"It's just all out," Charlie Lindgren said. "There's some rackets being thrown. It's intense."