Off-Ice: Devan McConnell: New Jersey Devils Daily Goaltender Prep Part 2 – Mobility
- Perform the goaltender prep routine 30-45 minutes before ice time, following a five-step sequence: soft tissue quality, soft tissue length, joint mobility, dynamic flexibility, and strength/power microdosing.
- The full daily routine takes only 10-15 minutes, making it realistic for goalies at any level despite busy practice and game schedules.
- Minimal equipment is needed — thick resistance bands and a 10-pound weight plate replicate most exercises from an NHL performance center.
- Devan McConnell designed this system for NHL goaltenders with the New Jersey Devils and later brought the same high-performance approach to the Arizona Coyotes.
- Consistency in this prep routine yields maximum results; the sequence and daily repetition matter more than the duration or equipment used.
When he contributed this series, Devan McConnell was the Director of Performance Science & Reconditioning Coach for the New Jersey Devils, and he has since move to become the High Performance Director for the Arizona Coyotes. He is also an InGoal Member.
After he joined us for a fascinating podcast episode where we did a deep dive on sport science and goaltending, we asked Devan if he would talk about the daily routine their goaltenders go through. When we first heard about the many elements they practice each day we assumed it would be imposing, more than anyone but a pro could manage. Instead, we learned it was an efficient 10-15 minute daily practice designed to yield maximal results under the challenging schedule demands of an NHL season.
In other words, just about anyone can do it and fit it into their own busy lives. So, we asked Devan if he would share it in more detail with our Members. Thankfully, he was happy to. Although it will become an efficient daily practice for you, we felt from a teaching perspective it would be easier to break this into smaller components. Links to the other episodes are found below.
by Devan McConnell
High Performance Director, Arizona Coyotes
This is an example of our Pre-Practice Goaltender Prep routine our goaltenders perform 30-45 min before getting on the ice. We have several variations, but the recipe remains the same: address soft tissue quality, followed by soft tissue length, then joint mobility, movement skills/dynamic flexibility, and finally “microdosing” strength and power with several goalie-specific exercises. For the purposes of this series, I’ve adapted some of the exercises to variations that can be done with little more than a couple thick bands and a 10-pound weight plate. These are similar to what we might perform in our performance center with slightly more sophisticated equipment.
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