Lateral Agility Drill For Goaltenders (with Video)
It is a broken pattern requiring quickness in one direction and explosive power the other way.
I think this ‘switching gears’ is good practice for your nervous system.
You definitely do not need to use micro hurdles to complete the drill. You can use anything as your markers: small cones, pylons, hockey pucks or even shoes – basically anything that you are not going to trip over and hurt yourself.
Here are the technical pointers:
- Keep your legs ‘loaded’ by staying low. This is where your power comes from.
- Your shoulders should stay level. Do not bend side to side as you move laterally.
- Think of where your hands should be. Do not let them wave around as you go through the pattern.
- Think of where you should be looking as you move. Picture how a play would develop as you move.
- Dorsiflex your ankle (ankle at 90 degrees) as you reach for your landing on the power push. Pointing your foot puts your ankle in a vulnerable position for a sprain.
Do two to three sets of three in each direct with 60 seconds of rest between sets – and hey, that 60 seconds would be a great time to work on your single hand juggling, don’t you think?
Check out the video for more help with this agility drill:
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!