Rotary Resisted Shimmy drill improves agility on your knees
I had to double check to be sure because how have I not shared this one with you already? It has been one of my go-to drills in the gym for the last couple of years, but after looking it it appears I really have been keeping it to myself – sorry, let’s change that.
One of the reasons goalies who train the Goalie Training Pro way have such success is the way we are constantly testing and refining the system to find the perfect balance of speed, strength, power and goalie specific movement. This (and a ton of hard work) is what helps build a durable, reliable, confident and consistent goalie.
As a goalie, you need to be agile not just from your skates – that is the basic – you also need to be agile from your knees, when both pads are down and you are trying to find the puck in a sea of legs, skates and sticks. So that’s what I have for you today.
Let’s work on your quick push and pull lateral shimmy from your knees while maintaining a great position through your hips and a stable core.
Please resist the temptation to do these TWO things:
- Please do not use a heavy resistance for your rotary pull. A light to medium resistance band is perfect. Adding more overload will take away from the drill… and “NO” holding a medicine ball is not challenging your core stability in the same way.
- Please do not do this drill in your butterfly flare, I want your hips in neutral. The butterfly is one of those “wear and tear” movements that we try to minimize and save for your time on the ice.
Can we agree upon those two rules?
Okay, then we are good, you can watch the video and give it a try:
This is a speed and agility drill, so the volume will be low. You can do up to three sets of three reps each way and for each rep you will only take about three quick shimmies – – so 3 of 3 for 3.
Start slowly to get the feel for it, you will be using your groins in an unfamiliar way, so don’t start at full speed, you might hurt yourself. Make sure you have your knees pads on.
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! and be sure to also check out Maria’s Shutout Academy, which features a semi-private online coaching element, and the goalie-specific programs that are created on an on-going basis each month.