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Goaltender Training You Can Do Anywhere (with Video)

Goaltender Training You Can Do Anywhere (with Video)

The Crease Push is one of the position-specific exercises from Marian Mountain that goalies can do anywhere.

The Crease Push is one of the position-specific exercises from Marian Mountain that goalies can do anywhere.

It’s that time of the year for a lot of puck stoppers, with travel to and from summer camps or family vacations sometimes making it difficult to keep up up with their position-specific training.

With that in mind, here is a 20-minute bodyweight training routine that goaltenders can do anywhere.

It not just for summer, either. This workout also makes an awesome in-season routine for the road, or if you are never sure whether you will be starting a game or not. You don’t want to workout before the game just in case, but this is a great workout you can do in the locker room after the game so you are ready the next time you get a chance to play.

A complete video walk through of the routine is below, but here are the exact number of sets and reps you need to do for each element:

Maria Mountain WarmUp Inch Worm JPEGDynamic Warm Up
Do five each way of the following:

• Down and back

• Inch Worm

• Inverted Reach

• Leg Cradle

MetaStrength Circuit

This will be performed as a circuit so we are combining your energy system development with your strength training. It is not the way you should train all of the time, but it is a good way to get a lot of bang for your buck.

Begin with 30 seconds of each (on each side if it is a single limb exercise such as single leg squats, hop lateral + stick, side clamshell and alternate knee recovery).

Complete the workout every other day for the time you are away. As you get accustomed to the movements and your body has adapted, you may add 10 seconds to each exercise for more challenge:
Maria Mountain Crease push 2• SL Squat Off Bench or Step

• Hop Lateral + Stick (mislabeled this one on the video)

• Push Up to Superman

• Crease Push

• Side Clamshell

• Glute Bridge Knees Together

• Alternate Knee Recovery

• Bent Over ‘T’

Flexibility

This is not an exhaustive flexibility program. Remember: We are trying to get this all done in 20-minutes so you family won’t miss you. Feel free to supplement with some of your favourites:

• Supine Hip Internal Rotation – 10 reps with a 5 second hold
Maria Mountain HalfKneeling Groin Stretch• ½ Kneeling Groin + Glide – 10 glides on each side with a 5 second hold

• Hip Flexor + Glide – 10 glides on each side with a 3 second hold

So there you have it, a bodyweight hockey goalie workout that you can do anywhere (there’s a video breakdown of each exercise below).

If you do not have access to a gym or your home equipment (and you only have 20 minute to get something done), this will hold you over until you can get back to your regular routine.

I know it will not be the same as your workout at home, but hey, relax and enjoy the time away and a change of scenery.

Happy Training!

Cheers,
Maria


Dryland goalie trainer Maria Mountain

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!

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 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. Try Maria's Goalie Stretch Solution today.