Are you making progress?
How do you know if your off-ice training is working? Well, you should be stopping more pucks and feeling better afterward with fewer aches and pains. How do you know if you are building, maintaining or losing the stability, strength, stamina and power you need as the ingredients for goaltending greatness?
You can do what the athletes are Revolution Conditioning do, evaluate each area on a regular basis. At RevCon we do one test per week and rotate through them continually.
Let me explain each test in detail. Remember the objective is to give you simple tests that you can pretty much do anywhere, not to give you lab-testing protocols that require lactate testing and breath by breath analysis. We are just trying to answer the following questions:
How is my anterior core strength?
To do this we are going to use the simple front plank and hold test. If you can hold this perfectly for 2-minutes, you can stop, you are good – no need to hold it for 17-minutes just so you can brag about it at school or work tomorrow to a bunch of people who could not care less J
What is my leg power like – Better? Worse? No different?
You might be thinking – ‘a goalie really uses more lateral power than linear power’ and I would agree, but again, this is a simple test, that measures leg power. The more leg power, the more speed.
Do I have the stamina to keep my team in it when they get into penalty trouble?
The 300-yard shuttle run answers this question for you it. It is tough and remember, if you have not done any sprinting for a while (like since you had to wear short-shorts for gym class), then do not do this test.
If you are getting both in less than 70 seconds, you are doing well. We want the pro players to do them both in 60 seconds or less.
How is my upper body strength?
Chin ups will slap you in the face with that answer – you can see me eek out 3 in the video – wow, that needs some work. See how you measure up, you might surprise yourself.
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!