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Plyometric Training to make you a quicker goaltender

Plyometric Training to make you a quicker goaltender

See more of Maria’s work at www.hockeytrainingpro.com


Goalie Jonas Hiller Anaheim

Plyometric training can help you become a quicker goaltender - like Anaheim's All-Star Jonas Hiller. Photo by Scott Slingsby

Around Christmas time I wrote a few articles about how some goalies and trainers are trying to do the right thing. They are using plyometric training to try and improve their speed and power.  The problem is they are using the plyometrics in a way that may actually decrease their speed.

I don’t think any of you want to make that mistake, so today I am going to share a plyometric circuit that will actually make you quicker.  Remember, true plyometric drills make use of the stretch-shortening reflex.  So when a muscle is rapidly stretched, the body’s response (for various reasons) is to contract it.  If you time it properly, the goalie can capitalize on the reflex contraction and the voluntary contraction to create more power.

If you enjoy Maria’s articles, check out The Rapid Response Goalie Training Program

Rapid response goalie training

I will also remind you that the volume of plyometrics exercises is very low and the rest interval between exercises is quite long so we will need to include some active rest which is why you will see some core training, balance and coordination drills included.  This is how I lay it out:

  • Lateral Hurdle Hop x 8 seconds
  • Core Plank March – 10 each
  • Eyes Closed Single Leg Balance – 30s each
  • Low Lateral Hops x 5 each
  • Oblique Plank – 5 x 10s each
  • Hop-Quickstep-Stick x 5 each
  • Single Hand Juggling x 60s
  • Rest 60s

This video will introduce the circuit to you:

Complete 2-3 sets focusing on perfect technique for each exercise.  Make sure you do not skip your active rest and when the eyes closed balance seems boring or is getting easy, then change your position a little bit by holding your free leg out in different positions.

This is the type of workout you would do 1-2 times per week during the season.  If you were going to do this workout on the same day as you weight train, do this first, then do the weight training.


See more of Maria’s work at www.hockeytrainingpro.com

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.

7 Comments

  1. RFleming

    Would you do this before or after cardio training?

    • Maria Mountain

      Great question! You would definitely do it before cardio training, but after a good dynamic warm-up. You want to do it when you are the freshest and will be able to get the quickest most explosive reps. After your cardio training, you may be drained and then you are not getting quality reps. Thanks for the question!
      Cheers,
      Maria

  2. gongshowhky29

    I have been doing plyometrics (squat jump after I’m done lifting (lower body, split squats, RDL’s etc.). Am I being counter-productive by working tired muscles?

    • gongshowhky29

      * I have been doing plyometrics (squat jumps w/ weight, lateral hops etc.) after I’m done lifting (lower body, split squats, RDL’s etc.). Am I being counter-productive by working tired muscles?

      • Maria Mountain

        Great question Gongshow. If you must do your plyometric training on the same day, then do it before your resistance training. The volume is low enough that it should not burn out your legs for the weight training. If possible move it to another day.

        In the summer I use a split like this – upper body/plyo & speed on Tuesdays & Fridays, lower body then energy system training on Mondays & Thursdays.

        Great question – shows me that you are thinking about why you are doing what you are doing. Thanks for posting here!
        Cheers,
        Maria

  3. Olivier

    Hi Maria
    I love all of your work

    Can you give me an exemple of speed and energy system training ??

    Thank a lot from Quebec

    “In the summer I use a split like this – upper body/plyo & speed on Tuesdays & Fridays, lower body then energy system training on Mondays & Thursdays.”

  4. jordon mazerolle

    can i do this workout more frequently during the off season?