Off-Season Training

Be An Athlete

Author

Dr. Jamie Phillips
April 26, 2024

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-Jamie

Off-Season Training: Here's How Goalies Really Improve

“Sports-specific” training needs to go. There are a ton of fad programs promising to make athletes better through sport-specific exercises. But for hockey goalies, these flashy workouts often fall short. The truth is, the most effective training focuses on building core athletic qualities that translate to on-ice success.

Why "Sport-Specific" Training Often Misses the Mark

Social media is flooded with exercises that look impressive and try to replicate on ice positions but lack substance. Most of these programs can be:

  • Ineffective: They don't target the key areas that goalies need to improve.

  • Dangerous: Improper techniques can lead to injuries.

    • I’ve seen butterfly power cleans 🤦🏽‍♂️ (Yes seriously)

  • A waste of time: They focus on trendy drills rather than building a strong foundation.

What Goalies Really Need

Instead of chasing fads, focus on developing these five fundamental qualities:

  1. Strength: A strong core and powerful legs are essential for explosive movements and maintaining a solid stance.

  2. Speed: Quick reflexes and the ability to react rapidly to the puck are crucial.

  3. Agility: Swift changes of direction and reacting to a stimuli so you can process information on the ice and adjust your positioning.

  4. Mobility: The ability to take a joint safely through a full range of motion (ROM) under load.

  5. Resilience: A strong foundation reduces injury risk and allows goalies to recover quickly.

How to Train These Qualities

The good news? You don't need fancy equipment or complex drills. Here's how to develop these essential skills:

  • Strength: Focus on basic movements like squats, presses, and deadlifts to build overall strength.

  • Speed: Include sprints and plyometric exercises to improve explosiveness.

  • Agility: Reaction drills that challenge goalies to respond to unexpected situations are more effective than footwork ladders.

  • Mobility: Training through a full ROM as well as end-range strength training.

  • Resilience: Strength training is one of the best ways to prevent injuries.

Building a Better Goalie: It's All Connected

By focusing on these core principles, you'll develop a well-rounded goalie prepared for anything the game throws their way. This approach may not be flashy, but it works. Don't get caught up in the hype – invest in training that builds a strong foundation for lasting success.

-Jamie

Elite Goalie Method

Your Goalie Partner Will Wonder How You Got So Good.

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