Goalie Training: Over Speed Drill On Slideboard
A lot of being quick is mental.
I don’t mean mental, like you lack the self-esteem to go fast.
I mean mental like your body just doesn’t know how to do it. Your body doesn’t know what it feels like to move that fast and so it doesn’t know how to actually make it happen.
This is where a bit (I stress a BIT) of over-speed training can help you and your brain to figure it out.
In this video I am using a medium/heavy resistance band to apply resistance as the goalie moves laterally on the G1 Extreme slideboard, but more importantly for this drill it is pulling him back to his starting point with more speed.
This does two things:
- It pulls the goaltender off balance for starters, so they have to work hard to stay stable and get their feet underneath him.
- It forces the goalie to switch from one half butterfly position to the other faster than they may naturally choose. When they get those feet switched around, they will have to decelerate a little more quickly and fire a little more explosively for the next repetition.
Here’s how to do it:
This is like adding salt to your soup – too much of a good thing will ruin it.
So please do not turn this into a strength training exercise by adding a heavy, heavy resistance band. The two key elements are: 1. Stability and 2. Speed.
Start with three sets of six reps each way with a one to two minute rest between sets; you can use that time to work on hand-eye coordination, core stability or mobility.
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.
You can get a FREE 14-Day Flexibility program for goalies HERE!