Prepare your body for your best season yet!
Year‑Round Program
Start in the Off‑Season and gain an edge for the In‑Season.
About the program — The Goalie Program is a complete online training system designed specifically around goalie anatomy. The goal is to prepare body and mind in the off‑season and carry that advantage into the season: better mobility, strength, and faster recovery so you’re more mobile and ready to perform at your best.
Focus — The program targets what goalies truly need: targeted strengthening and release of the hips for maximum comfort in splits; improved ankle mobility and strength for efficient pushes and quick changes of direction; and optimized spinal rotation for better net coverage and power transfer during lateral movements. The sessions prepare you for modern goalie positions (e.g., RVH — Reverse Vertical Horizontal, low split situations) and compensate for the specific demands of goaltending so your hips and entire body stay healthy. We also work on upright posture and an active “make‑yourself‑big” stance to increase net coverage and improve space control. We emphasize injury prevention and career longevity The sooner you start taking care of your body, the lower the risk of chronic issues and the longer you’ll sustain consistent performance.
How the program works — The program is clearly structured so you can pick exactly the training you need (or the one I assign in your plan). Pre‑built video trainings cover all goalie needs and are grouped into:
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Mobility routine + activation (pre‑ice)
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Post‑practice (immediately after training)
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Yin yoga (evening active recovery)
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Breathwork (breathing protocols pre‑training, post‑effort, for better sleep, and more)
Each training is a follow‑along video — you train exactly with the demo while getting clear coaching cues: what to focus on, how to breathe, and what to watch out for. I also provide easier and harder variations, so the program fits all mobility levels and lets you progress the difficulty as you improve.
Every training includes a detailed description (goals, benefits, frequency, safety notes). Below this article you’ll find a preview of the platform and how the trainings are organized in practice.
Available 24/7 — train anytime, anywhere (rink, home, hotel) via our web app (mobile, PC, iPad)
Testing and progress tracking — We start with baseline tests (split, ankle dorsiflexion, forward fold for hamstrings/lower back, and breath hold), repeat mid‑program (end of off‑ice prep), and again at the end (post‑season).
You’ll see your progress in data and with your own eyes — measurements and before/after photos will show the real difference.
How far can you progress?
Programming — You have two options:
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Self‑program your schedule and choose which sessions to use in line with your hockey calendar (off/in‑season), or
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Contact me and I’ll prepare a precise, individualized plan tailored to your current situation (off/in‑season), with the option to consult your strength and conditioning coach.
Your coach — That’s me, Jan Andrýsek. I specialize in hockey yoga and over the last 7 years I’ve worked with 1,000+ players and goalies worldwide. I started yoga to improve mobility and eliminate the recurring muscle injuries that followed me through my career.
My goal is to pass on proven experience and knowledge to the next generation so you can reach your potential and achieve your hockey dreams.
WHAT OUR GOALIES SAY
I use this program to prevent injuries and improve hip range of motion. Athletes shouldn’t be afraid to try anything that can help their performance and potentially extend their careers.
Klára Peslarová
I was looking for a way to work on mobility and recovery properly and effectively — the biggest benefits I see are improved range of motion, better movement control, and building a consistent routine.
Rastislav Eliáš
I started yoga to improve flexibility and recovery-The biggest benefit has been how much better my body feels, both on and off the ice.
Christian Kirsch
Yoga helps me mainly with flexibility and strength, but also mentally. Thanks to it, I feel great and confident. I’d recommend it to anyone who wants to improve.
David Brůček
BONUSES INCLUDED WITH THE PROGRAM
BONUS NO. 1 — Breathwork: Relaxation & Sleep
With the program, you get free access to the Breathwork category focused on regulating the nervous system. Breathwork is essential in yoga and one of the best tools for regulating emotions and physical state. This section includes sessions for relaxation, focus, and specific protocols to improve sleep quality and make falling asleep easier.
Ideal after games when your body is still amped up, or before games when you feel nervous. It helps you calm the mind faster, release tension, and prepare for quality rest.
This bonus supports recovery and overall well-being, which positively impacts your performance on the ice.
BONUS NO. 2 — Breathwork: Performance & In‑Performance Recovery
This bonus covers the fundamentals of performance breathing, which I personally consider a game changer in my professional career. These sessions help you maximize on‑ice performance and speed up recovery (e.g., after sustained pressure, tough penalty kills, or a heavy game). During a 20‑second whistle break, you can use these techniques to improve oxygenation, raise energy levels, and sharpen mental clarity—so you’re faster and more focused on the next play.
I learned this biohack from Johnny Oduya, former NHL player (2× Stanley Cup champion with the Chicago Blackhawks) and a performance breathing specialist. Johnny also won an Olympic silver medal with Sweden and, after his career, opened a breathing school in his hometown of Stockholm focused on boosting physical performance.
Now you have a unique chance to try several of his sessions directly inside this program.
For those who want to take their conditioning to the next level, check out our O2 Edge program, inspired by Johnny’s methods. After years of study, I invite you to join our performance program O2 Edge.
BONUS NO. 3 — Training with Dominik Frodl
No introduction needed: thanks to his unique style and exceptional full‑body mobility, Dominik is one of the top goalies in the Czech Republic.
In this exclusive session, Frodo takes you right into the Karlovy Vary locker room and walks you through his daily mobility routine—both pre‑ice and post‑ice. Learn from a pro whose mobility and flexibility help him dominate the crease.
BONUS NO. 4 — Priority Access to Mindset Development
We can all agree hockey is largely mental.
Noemi Neubauerová — head of the Mindset Development program — focuses on working with emotions, handling pressure, building intrinsic motivation, confidence, and other mental skills.
She’s uniquely qualified through her education (Colgate — Psychological & Brain Sciences, MBA Providence College) and hockey experience (Olympics 2022 and 2026, 2× World Championship bronze).
Whether you need to remove mental blocks or elevate your mindset and confidence to the highest level, you’re in the right place.
For program members: Yoga For Hockey athletes get prioritized access to Mindset Development — priority consultations available as needed.
TRY A FREE GOALIE YOGA TRAINING
BONUS NO. 5 - Free Goalie Yoga Training
This goalie‑specific session from Europe’s premier hockey camp — Pro Hockey Europe — targets hip and ankle activation and expanded range of motion. Designed as a pre‑ice routine right before you hit the ice (can also be used as a standalone session). It finishes with a short visualization for your upcoming practice or game. Ideally, make it a routine 1–2× per week.
Like this session? Our full program is packed with more:
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Pre‑ice, post‑practice, and evening recovery trainings
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Targeted blocks for back, shoulders, chest, spinal rotation, hips, and ankles
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Breathwork: pre‑sleep, calm the nerves, focus, and faster recovery
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Follow‑along videos with clear cues, frequency, and safety notes
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24/7 access in our web app
Get your body ready for your best season. Unlock the full program now — click and start today.
START TODAY
Best Value
Goalie - FULL YEAR (en)
280
Every year
Goalie-only online program: unlock hips for deeper splits, build ankle power, boost recovery with breathwork. Pre/post-ice routines, 24/7 access. Move faster, stay healthy, own the crease.
Have more questions? Fill out the form below to book a consultation with me about the program. I’ll explain everything.
PARTNEŘI
