goaltending tips and training

Question
Hi, I've recently been trying to adapt to a whole new style of goaltending, I used to be a stand up goalie, and now am becoming a hybrid of sorts.  I have tried very hard to ensure that I can get back on my feet in time, but after playing for a while my skates feel loose and I don't have as much control.  I can't tighten them as it would take ages to take the pads off tighten the skates then put the pads back on, is there anything I could do to keep the skates from loosening?  The skate is a goalie skate size 12, the laces aren't long enough to wrap around the highest end of the skate so I am forced to tie them as tight as possible and neither of the knots have ever come undone.  

Also, as becoming more of a ground player, how would you suggest I go about developing the split?  I can almost do it, but I don't want to damage anything by incorrectly preparing myself.  What are some good flexibility exercises that I could do to ensure that I can build myself to doing a full split at a moments notice.

Also, what are some good stretching warm ups in general that help to ensure nothing gets pulled, especially around the knee area as I seem to get pain after a while that is a tightening muscle.  

Finally, what would you suggest is right to eat before a game and how soon before the game should I eat so I don't feel nauseous when I'm out there?

Sorry for the barrage of questions, but I want to ensure that I "unlock" this hybrid potential so to speak.  Thanks for your help!

Also in case you need to know, I am 6'0" and 20 years old.  I play roller hockey, but in this case I figured it didn't matter (also, there are no experts for roller hockey anyway).

One last thing I just thought of, after playing for half hour to forty mins straight, would you suggest water or gatorade/powerade to help replenish energy so I can get back out there faster?  

thanks again!

Sincerely,
Alex  

Answer
As far as the skates go, I could really only suggest getting longer laces. I used to have a few teammates that would tape the outside of their skates. Seemed to work for them, although I have no experience myself.

When trying to do a split, you really have to make sure that the groin and hamstrings are stretched very very well. Having pulled my groin muscle twice due to this, I learned the hard way. I will say however, I find that the butterfly style is more effective which is what I eventually switched to and had much better success. Being able to go into a split is a great technique to have in your arsenal, but there are plenty of alternatives that are less likely to injure you.

Before a game and practice, I always dedicated at least 20 minutes to stretching. It helps you focus and warms you up. As far as the knee area goes, I would recommend lunges. Just be careful not to exert yourself.

I swear by pasta, salads and steak before games. Usually about 45 minutes before. And don't overeat. you will just be lethargic and slow. At the same time, make sure you get enough to eat or you will be shaky and possibly get a raging headache.

Personally I prefer water of powerade or gatorade. I don't like sugar while I'm playing. Gives me a headache and I get the shakes. Some people I played with would only drink sport drinks. For me it's just a preference.

Hope this helps, if you have anymore questions don't hesitate to ask.

Thanks,
Joe