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Agility Training for Goalies: The Most Common Mistake

Agility Training for Goalies: The Most Common Mistake

Watch any hockey team going through an off-ice workout and you are apt to see any number of mistakes, technical faults and poor program design, but today I am going to share the number one mistake I see at all levels of hockey.

For some reason, the coaches or trainers are not catching this mistake and correcting it, so let’s go through it together, so you know what to do the next time your team does ladder, hurdle or other agility drills.

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What is the purpose of Agility Training?

I think you all know that the purpose of agility training is to help you change direction quickly and efficiently on the ice.  This requires leg power and in order to express maximal leg power, your knees and hips need to be bent.

You cannot do very much of a vertical jump with straight knees can you?  Well, you cannot be very agile either.

So the number one mistake I see players make during their agility training is standing up too tall.  Players do this for two reasons, either they are tired or they are just not thinking about maximizing their power production.

So thinking about staying low in the legs during your off-ice agility drills will help you develop the muscular endurance you need to hold that low position and will train your body to associate agility with that low position that you use when you train it over and over again.

So, this is a simple problem with a very simple solution – bend your knees.  If you want to see exactly what I mean, watch the video below…

Maria Mountain is the strength and conditioning coach to Olympic, World and Stanley Cup Champions. She specializes in off-ice training for hockey goalies. Visit to learn more or click here for your free copy of the Ultimate Guide to Durable and Flexible Hips for Goalies

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 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.