Quicker Crease Movements From Knee Down Position
If you were going to drive laterally across the crease with one pad down, most of you have one side that is smoother and quicker.
It almost feels like second nature on that side, but driving the other way can be a little more deliberate and much less crisp.
One element is just motor skill, just like we cannot write with our non-dominant hand as well as we can our dominant.
With a lot of practice, however, we can make some big improvements. So if you do have that “funky side” make sure you give it some extra repetitions every time you step on the ice and make sure you are not flailing by focusing on proper form and movement.
Another element is how your strength training never gets you into the specific range you need. Your traditional strength training exercises train you in the range where you are already strong, but leave you weak in this low, hip flexed position.
Here is an exercise you can add to your off ice goalie strength training to improve the strength and power of your pad down crease movements, even if they feel pretty good right now:
The beauty of this exercise is how it trains you to be explosive from that compressed position.
Biomechanically, it is a weak position for the body so it will require some special attention to improve your strength from this position. This is exactly how to do that.
Keep the volume pretty low: three to four sets of four to six reps on each side.
Once you get the movement and the balance, then you will work on driving out of the bottom position as quickly as you can with perfect form.
If you are losing form, then you are reinforcing bad habits – do not make this mistake please.
Okay, get to work so you can shock those shooters who are sure they have you down and out!
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!