Select Page

Revolution Training Tip: Sample off-ice workout for hockey goalies

Regular 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.

Ultimate Goalie Training Program

This week I wanted to share a sample off-ice training program that will help hockey goalies build flexibility, strength, leg power and core stability.  This is not an elite level off-ice workout, but it will be a much better option than your typical fitness club workout on machines or if you have never done any goalie specific off-ice training.  If you are not sure how to do some of the exercises, you can  check out the video below the workout.

DB Split Squat38 ea2 down: 2 up
SB Push Up310-152 down: 2 up
Squat Lateral38 ea2 down: 2 up
DB Bent Over Row38-122 down: 1 up: 1 pause at top
Squat Push Lateral28 eaQuick
SB Roll Out210-15Slow
Squat Jump to Lateral Hop25 eaQuick
SB Side Lying Leg Lift210-15Slow
Dynamic Groin Stretch145s
Squat & Stretch15x10s
Supine Hip Internal Rotation115 – hold 2s
Hamstrings with Strap130s each



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.

1 Comment

  1. RFleming


    I believe I’ve asked a question on every training video you’ve posted here since I’ve been reading IGM, so I won’t stop now.

    Do you do 30 seconds of rest between each set for these? And I assume a warm up and regular stretching comes before these exersizes.

    I can’t wait until I am able to get the whole program, because starting to become a serious goalie at 26 is pretty intimidating.

    Thank you so much and take care,


Leave a reply

Your email address will not be published. Required fields are marked *

InGoal Partners

Get the weekly InGoal News

Subscribe (it's free!) to get a weekly update from InGoal with all our latest news.

Read InGoal Magazine