Revolution Conditioning Training Tip: The 6 exercises your off-ice goalie training must include
You have probably heard me say this before; there are three mistakes goalies make with their off-ice training:
- Doing nothing at all
- Doing the wrong things
- Doing too much of everything
Let’s look at each mistake individually beginning with the goalie who does nothing at all. This goalie thinks the position is all about skill and the zen of goaltending. And for some of them it works – for a while. It works until that new keen, fit and fast goalie shows up at tryouts and puts him to shame in every aspect of the game. Or it works until the zen goaltender tears his groin and takes the same zen approach to rehabbing that injury. In other words, they sit around and wait for it to feel better. When it feels better they head back on the ice and – wait for it – tear their groin again.
Then there is the goalie who actually does off-ice training, but is busy doing the wrong things like machine based training – leg extensions, leg curls, leg press, seated adduction, Elliptical, etc. He may be working hard, but the exercises are actually making his big muscles stronger, but his stabilizers weak. This muscular imbalance will eventually lead to injury.
Finally the goalie who does too much of everything takes a shot-gun approach to their off-ice training. They may include some great free weight training exercises, but then add machine based exercises, plus agility drills, plus stationary biking, plus some distance running, plus yoga sometimes, plus a little pilates, plus some kickboxing – you get the idea. There is no systematic approach – these goalies are confusing training volume with quality.
Ideally, I would like to see you following a step-by-step goalie specific training system that will improve your performance and reduce your risk of injury. But regardless of which category from above you fit into, do me a favor and please just add/substitute in the following six exercises:
- Foam roll – 5 minutes
- Prone Hip Internal Rotation – 1 minute
- Supine Hip Internal Rotation – 1 minute
- DB Squat Lateral – 1 minute
- High Intensity Interval Training – 15s on: 45s off x 10 – 10 minutes
- Resisted Crease Pushes – 1 minute
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These exercises will only take 19-minutes to complete and will improve your hip flexibility, leg strength, anaerobic fitness and lateral speed. You may not be familiar with all of these exercises, so I have created a video showing you how to do each one:
InGoal Columnist Maria Mountain is an expert trainer of hockey players, including Stanley Cup Champions. Learn more about working with her at www.hockeytrainingpro.com
If you want to train like a pro at home, there’s no better way than the Ultimate Goalie Training Program 2.0.