New Agility Drill: Angle Shuffle and Decelerate
I hope by now you all know that a goalie’s training does not need to be completely different from that of a skater or any other athletes for that matter: They need to be mobile, stable, strong, fast and have stamina.
However, there are some subtle changes we can make with specific drills to make them a little more applicable to your task on the ice.
That’s what I have for you today: A very simple agility drill that will put a little more load on the muscles of your front lateral shin and your hip as you decelerate.
You use these muscle as you turn your skate inward to put on the brakes while moving from your post to the top of the crease for example.
Again, I am not trying to replicate the exact movement, but trying to target some specific muscles in a slightly different way – a way that will help you more on the ice.
The key points for this Angle Shuffle and Decelerate drill are:
• Stay low in your legs the entire time so you are ready to produce force in any direction without requiring a “pre-load” movement
• Think of where your shoulders and chest should be facing. I encourage you to visualize a play developing where you may execute a similar movement pattern. Where would you be looking? What would your glove hand be doing? You get the idea.
• Make the movements quick and explosive but use a short impulse.
• When you decelerate, use your hip knee and ankle to help.
Start with three to four sets of four to six each way. Remember, if we are training speed and agility, then the volume needs to be low.
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!