Goalie Training: Advanced Lateral Leg Power Drill
I do not call this an “advanced” leg power drill for hockey goalies as a marketing ploy.
It really is advanced, even if it looks pretty straight forward.
If you do not have a great off-ice training foundation – in other words, if you have not been training consistently for the past two to three months, two to three times per week – then put this one on the back burner and start by focusing on your flexibility, stability and strength before you attack this power/speed drill.
Now, for those of you ready to tackle this lateral speed drill, do not go and grab the biggest plyo box you can find because bigger is better, right? Wrong. Don’t get me started on the Instagram videos of athletes jumping up onto a 6-foot tall pile of 45-pound plates … seriously, don’t get me started.
Start with a six to 12-inch box, that will be perfect.
If you are going to build speed and power, you must be moving explosively.
If the box is too high it will increase your ground contact time. What that does is let turbo boost effect of the stretch reflex(the body’s natural response to rapid stretch of muscle) dissipate.
This results in decreased power production. Your body cannot learn to maximize your rate of force production. Your version may be harder, but my version is effective and that is the objective. Right?
Here is how to do it:
Before you try it …
It might look easy to you, but start with about 50 percent max effort. Get a feel for the pattern and the skill.
Speed is a skill, you need to practice the right technique.
If you start off at 100 percent, your risk of injury is very, very high.
Maximize the benefit
- Make sure you are getting off the ground quickly by quickly absorbing with your hips, knees and ankles and then explode back up
- You should be so quick to absorb the force that your feet are not smashing into the floor
- Watch yourself in the mirror to make sure your squat mechanics are perfect – knees not pinching in, lower back not rounding, hips sitting back
- Get a quick lateral push off the transition
- Keep your shoulders level
Do THIS many
Do two to three sets of three reps each way.
I know it isn’t a lot of volume; we do not want nervous system fatigue to have an impact. I don’t mean that your legs will feel tired, I mean nervous system fatigue that you will not even be aware of.
No you will not add a weight vest, medicine ball, ankle weights or anything else to make it harder.
Speed is simple. Speed is a skill.
Hockey strength and conditioning coach Maria Mountain, MSc specializes in off-ice training for hockey goalies. As the founder of www.GoalieTrainingPro.com and the owner of Revolution Sport Conditioning in London, Ontario, Maria has trained Olympic Gold medalists, a Stanley Cup Champ and athletes from MLB, NHL, AHL, CHL, CIS and more.
You can get a FREE 14-Day Flexibility program for goalies HERE!