In-season training for hockey goalies: Step 1

 By Maria Mountain By Hockey Training Pro

I know some of you did nothing this summer.  I know some of you are panicking right now because you are back on the ice and you see the other players in the locker room who have literally transformed their bodies over the summer and even worse, not only do they look better, but they are also faster, more agile and yes, even their shot is harder.


To some extent you guys are screwed and your best bet is to start doing some off-ice training right now.  Even if it is just this goalie specific in-season workout that I posted a few weeks ago – start today!
I also know that most of you did workout this summer and you are seeing and feeling the results on the ice.  It feels good doesn’t it?  I love getting emails like the one I got from a college player who is one of my Elite Goalie Strength & Conditioning members (sorry, this group is sold out right now).  He emailed me to say that he had to learn to be more patient with shooters now because he was so much faster getting across the crease.  Now that is a nice problem to have.

If you are smart, you should also be a little worried that you will lose some of the stability, speed and stamina you developed over the summer.  The best thing you can do right now is to get an accurate snapshot of where you are right now so you can see where you are holding your own and where you are losing ground as the season goes on.

The regular season is important, but let’s face it, you are all playing for the play-offs and that is when you need to be your best.  I am not naming any names, but we all see those goalies who are outstanding during the regular season, only to fizzle when it really counts.
So please complete this baseline evaluation to get an idea of where you are right now.  WARNING!  If you have crappy knees, hips, back, or all of the above and you have not moved off the sofa since the show Cheers dominated Thursday night TV – then I suggest that you take a pass on this.  If your workouts have included some strength training, plyometrics and sprints, then give it a try and if you are really serious, you will post your scores below.

Seriously, posting your scores will motivate you to either improve or maintain when it comes time to re-evaluate.  Here are the tests we are going to do today:

• Standing Long Jump (leg power)
• Push Ups (upper body strength & endurance)
• Repeated Core Plank (core stability & endurance)
• Single Leg Squat to Tap (leg strength & muscular endurance)

I have included a video of these tests for you below, but I would also like to include one more test for the truly brave (and only if you have been including sprints in your current routine).
The test is the 300 yard shuttle run and here is how it works.  You measure out 25 yards on a smooth surface with good footing.   Mark each end with a cone or a shoe or whatever.  Then you will run from one cone to the other and back six times.  So each trip from cone 1 è2è1 you will travel 50 yards, so six trips is 300 yards.

My junior players all get their time to 60 seconds – the pros are all below 60 seconds and if you are more of an ‘average joe’ then 70 seconds is a good goal for you.  Again, if you are not a runner, please do not even try this test, the last thing you need is to pull a muscle trying to prove how fit you are.