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Slam Your 5-Hole Shut With Speed Adduction

Slam Your 5-Hole Shut With Speed Adduction

Maria Mountain shares an exercise to help goalie close their 5-hole faster.

Maria Mountain shares an exercise to help goalie close their 5-hole faster.

Do you think the hockey season will go by as quickly as the off-season?

This was the longest off-season ever at RevCon with players coming in at the start of May and our last ECHL guys leaving at the very end of September.

Whew – now it’s time to get back to “normal.”

Today I have an EOTW (exercise of the week) for you that will help you snap that 5-hole closed in a hurry.

It is funny how we do lots of speed and power work for your pushing muscles and we invest time working on the strength and flexibility of your adductors (groins), but we rarely do much to train their speed. Until now, that is.

Today I have an off-ice training drill that I use with goalies and skaters.

For goalies, your adductors don’t just help you slam that 5-hole shut, they are working almost non-stop; in your ready position, shuffling, c-cutting, dropping into your butterfly, anytime you need to kick out and recover a pad. You get the idea.

So let’s give them some love and teach them to be quick.

Here is a supplemental exercise you can easily add to your off-ice hockey workout:

• Use a light/medium resistance band (NOT heavy)

• Go as quickly as you can

• Maintain stability in your torso and weight-bearing knee. Do not let it wiggle in and out.

• Start with 15 each leg and build up to 30 each

You can vary your stance once you get used to the drill. Sometimes do it with a low stance, but other times when you are standing a bit taller. That will work your adductors from slightly different angles, which is a good thing.

Happy Training,

Maria-Mountain-150x150Hockey 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!

About The Author

Maria Mountain M.Sc.

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. Try Maria's Goalie Stretch Solution today.