Off-Ice Drill To Help You Build On-Ice Stamina
Before we get into it, I want you to understand that this is not the one magic multi-directional stamina drill that you need.
This is not the one drill that you will repeat over and over and over again all off-season long.
There are many drills goalies can use to build on-ice stamina; this is just one of them.
What is On-Ice Stamina?
On-ice stamina training is for goalies who want to execute quick, powerful crease movements even in the late stages of the game and into overtime.
I’m not saying your legs won’t burn and they won’t feel tired. They probably will because you will be able to hold your nice, low ready stance, you will be making more saves (less time to rest as they set up a face off at centre ice) and you will be using your legs to get you in perfect position to make the save.
The key element for your on-ice stamina training is having acceleration, deceleration in both the linear and lateral plane.
So does starting, stopping and moving forward and side-to-side sound familiar? Yeah, thought so.
Here’s what it is NOT
Off-ice stamina is not trying to replicate your on-ice movements and drills.
I know I will get the question: “could I drop to a butterfly at each cone and on every third cone do a Reverse VH and then instead of shuffle, do t-pushes and then do it all while juggling?”
Sure, you could. But it would be taking away from what we are trying to work on, so keep it simple.
Here’s how to do it
Three things you need to remember
You are trying to improve your ability to maintain your speed and power as you fatigue, so you must be going hard on the sprint-shuffle-sprints. Stay low in your legs, make the lateral pushes quick and powerful rather than big labored pushes.
When you get to the end of your sprint-shuffle-sprints and accelerate another five meters out the top, then you will jog back to the starting point and repeat.
So you will do a multi-directional sprint, then semi-recover on your short jog back. In other words you will go 100 percent, then 60 percent of your max speed.
Sounds like what you do on the ice right?
Repeat that cycle for 30 seconds. Then rest for 60 seconds. Do that four to six times. This is one set.
Do two to three sets and rest for five minutes between each set.
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!