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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:

  1. Doing nothing at all
  2. Doing the wrong things
  3. 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:

  1. Foam roll – 5 minutes
  2. Prone Hip Internal Rotation – 1 minute
  3. Supine Hip Internal Rotation – 1 minute
  4. DB Squat Lateral – 1 minute
  5. High Intensity Interval Training – 15s on: 45s off x 10 – 10 minutes
  6. Resisted Crease Pushes – 1 minute

Looking for a good foam roller that fits in your bag and travel easily? We like the the Travel Roller

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

If you want to train like a pro at home, there’s no better way than the Ultimate Goalie Training Program 2.0.

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About The Author

David Hutchison

David is one of the founders of InGoal Magazine which he began in 2009. Of course he finds time for some goaltending of his own as well, and despite his age, clings desperately to the idea that some NHL team will call him to play for them - though in his mid-forties (OK, late 40s) it'll likely be for a practice when everyone else on their depth chart has the flu and the shooter tutor has gone in for repairs.


  1. Jesse

    How many time’s a week sould we do these?

  2. steve

    i would like to add some others i include: single leg zercher or front squats.not as goalie specific as the db lateral squat though.

    box jumps, depth jumps and rebounds are great for building power. power, capacity and neuromuscular recruitment is key in goaltending movements. try this after youve squatted near maximal/maximal weight for a contrast set 🙂

    also i include any blast strap/suspension/functional core training and glute-ham raises. a strong posterior chain is key for any athlete, although in goaltending the quads, ab/adductors are extremely important as well **end rant**

    um, so yea for those of you looking for even more!

  3. Ken DiOrio

    I love the “cry for yo momma, wanna throw up, and wish you were never born… all at the same time”

  4. Toby Arzaga

    A foam roller is cylindrical device constructed from dense foam. Originally, athletes used foam rollers to compress and massage very specific areas of muscle tension and pain. These areas, called trigger points (or more commonly known as a knot) develop over time and must be untangled to recover muscle to its original length. A muscular knot is a muscle that’s tangled-up in the fascia of our skin. Regular massage of trigger points sends signals to the brain to start a process called myofascial release, which frees your muscle from your surrounding fascia.;`