Goalie Training: Hip Power From Knees Down
When I train vertical power in non-goalies (what I like to call ‘regular athletes’ ?), it is easy: We can do squat jumps, box jumps or any number of other power exercises.
I still use those exercises with goalies, but goalies need another specific variable: Explosive power from their knees to help them pop back up to their ready position or to help maneuver when they are down in the crease.
I show you two versions in this video, but I want you to do the hip drive version.
Hip Drive Med Ball Pass
The Hip Drive Med Ball Pass is an exercise I use more to get the speed of the hip and knee extension.
It is not as loaded in the vertical plane as when a goalie just does a full double-knee recovery to standing from the knees, but it lets goalies at any level get the feel of exploding through the hips.
Do not use the heaviest medicine ball you can find. Start with a six- to eight-pound ball.
Stay strong in your torso. Part of this exercise is teaching you to stabilize your torso as you produce power with your hips. Think about snapping your hips forward to generate the power.
Make sure you do not throw the med ball through the drywall at your local fitness club or Mom and Dad’s basement, they will not understand.
Because it is a power exercise the volume is low – start with six reps and do two to four sets.
Part of being more explosive is just teaching your muscles to fire more quickly. This is a perfect exercise for doing that because you do not have to worry about landing it, you can just fire away!
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.
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