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Battle Ropes For Goalies?

If you watch TV you have no doubt seen some hockey player in some commercial smashing out a workout using Battle Ropes. They look VERY cool, which of course makes me immediately think… GIMMICK.

However… they are no gimmick. They are a wonderful training tool for any athlete.

We have been using them at the RevCon gym for the past five years. Let me show you two ways we use them with goalies.

There are two different exercises in this video, from the same starting position.

1) Alternate Wave

2) Rotary Wave

So make sure you keep an eye out for both – it is a quick video.


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I told you it was a quick video!

Now, here are the KEY POINTS:

  • Start with just a mild/medium stretch in your groin. Once you start moving the rope, your adductors will be called on to contract:relax very quickly as they handle the impulses from the rope. Starting in your max stretch position will put you at risk. As you get more familiar with the feel, you can extend more.
  • Start with 15 reps with each arm. To make it tougher, stick with the 15 reps, but increase the amplitude of the rope wave (yes, that is a flashback to grade 9 physics)
  • You are trying to keep your torso stationary. You are generating the wave using your arms and then stabilizing the rest of the way down.

So there you go – – a couple ways to use the rope that is specific to goaltending.

Start easy – enjoy.

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.