Off-Ice Training for Goalies: Keeping in Top Shape –


Frédéric Lakermance

These off-ice coaching for goalies ideas will assist you to preserve your edge


By Chris Phillips

Up to date July 14, 2021

Off-ice coaching for goalies performs an important position of their improvement as hockey gamers. USA Hockey follows the Lengthy Time period Athletic Growth ideas as the idea of their program. These ideas will help in making a extra constant coaching routine.

Right now’s coaching packages shouldn’t be primarily based on how exhausting this system is, however what your targets are and the way you’re progressing. When coaching for a sport, this system ought to be devised with the next in thoughts:

  • Is this system age particular?
  • Is it primarily based on assembly the calls for of the game the athlete performs?
  • Are correct methods getting used?
  • Does this system embrace elementary actions that progress to extra advanced ones?
  • Does this system tackle injury-prevention workout routines that relate to the game?

Ought to a Goalie Practice Like a Skater?

Now that we lined a number of the fundamentals, right here’s the place it will get difficult. Each goalies and skaters play the identical recreation, so can they practice the identical means off the ice?

Skaters are on the ice for not more than a minute. As compared, goalies are on their ft (and knees, stomach, or again) the complete recreation. The calls for positioned on a goalie are completely in contrast to these of their teammates. They’re required to drop all the way down to their knees and bounce again up on their ft within the blink of an eye fixed. They should be agile, possess superior hand-eye coordination, and have the power to generate explosive motion. And that’s simply the bodily actuality for a goalie.

Let’s have a look at the actions every participant goes by way of throughout a recreation. A ahead predominantly skates in a ahead route, weaving and turning as they skate up the ice. A defenseman will skate backwards greater than the forwards throughout a recreation. Each will make the most of a crossover step whereas turning as nicely. There’s one major element that’s comparable with skaters: they primarily skate north and south in a linear sample.

Now let’s have a look at how a goalie strikes concerning the ice. Their motion is extra lateral in style, sliding from put up to put up, to not point out dropping right into a butterfly and getting again up on their skates shortly. It’s fairly apparent that the calls for on a goalie are fairly totally different than these put upon a skater throughout a recreation. So if the calls for are totally different, shouldn’t the coaching program be totally different?

That’s to not say that there won’t be lots of crossover within the coaching program, however that there are specific points that have to be addressed. This isn’t at all times as simple because it sounds. Many groups practice collectively and it may be tough for the Power Coach to change this system for the goalies, nevertheless it ought to be famous and modified as a lot as doable.

Off-Ice Coaching Specifics

Now that we’ve got deciphered that the calls for positioned on a goalie differs from these on a skater, and that their packages must also be totally different, what ought to be the main target of this off-ice coaching for goalies program?

The off-ice coaching for goalies program ought to deal with the age and degree of the athlete. Workout routines which might be good for one goalie could also be too advanced for one more; at all times start easy. Then, because the athlete masters the train, make it more and more tough. Including resistance, inserting the athlete on an unstable floor or making the motion extra advanced are all good examples of how one can make the coaching tougher.

Beneath are a number of the fundamental ideas that ought to be included in off-ice coaching for goalies dry land program:

  • Agility workout routines that concentrate on lateral motion
  • Plyometric workout routines that concentrate on lateral motion
  • Single leg- and hip-strengthening workout routines
  • Core stability
  • Shoulder strengthening and stability workout routines
  • Hand-eye coordination

Taking it to the Subsequent Stage

There’s a vast quantity of workout routines that can be utilized with goalies to assist them enhance their efficiency on the ice. Utilizing the ideas beforehand talked about, listed here are some key workout routines that may be applied into your goalie coaching program:

  • Lateral lunges
  • Lateral bounds
  • Resisted shuffles
  • Mini-band workout routines for hip energy
  • Rear foot-elevated break up squats
  • Drugs ball Russian Twists
  • Dumbbell ahead, diagonal, and lateral shoulder-raises
  • Dumbbell rows
  • Alternate ball toss with a accomplice

Equally vital for a goaltender is a topic that’s typically missed. Being a goalie means you should be mentally powerful. You’ll be able to’t let your feelings get the very best of you. You have got to have the ability to bounce again from a troublesome purpose or loss, and never let any damaging ideas get inside your head. It’s all about maintaining your focus.

As a goalie, the best way you practice off the ice immediately impacts the best way you carry out on the ice. Take a step-by-step strategy with long-term athletic improvement in thoughts. Take into account targets that emphasize correct method and development as the idea of your program, to maximise efficiency and restrict accidents.

Chris Phillips is an authorized Athletic Coach and Power & Conditioning Specialist with over 20 years of expertise in skilled sports activities. He spent 8 years within the NHL, with the Mighty Geese of Anaheim and the Washington Capitals, and was a member of the 2003 Mighty Geese Stanley Cup Finalists. Phillips now owns and operates Compete Sports activities Efficiency and Rehab in Orange County, Ca.

Seek the advice of a doctor earlier than enterprise any coaching routine to make sure it’s best for you.

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