EOTW: Lateral Push To T-Push
In this goalie specific off-ice exercise, it is not that I am trying to work on your t-push per se, it is more the rotation of your hip that I want to work on. When you do a t-push you need to externally rotate your hips or ‘open up’ your hips to move laterally. This will change the length of your lateral hip rotators and anytime you change the length of a muscle you change the tension in that muscle. So this is not a completely different move, but a slight variation on your regular old lateral hop drill.
If you cannot see the video in the player – no worries, just click this link: http://youtu.be/Gt2lWnYC9Z8
Technical keys:
- Remember to stay in your low ready position through out the drill
- Externally rotate the lead leg in preparation for the push, do not be lazy with it and let it start out neutral and then rotate outward just before finishing the move.
- Think about where your hands, shoulders and eyes should be – what would your goalie coach say?
- Try to initiate the push without rocking onto the pushing leg – in other words stay low and push right from that low position.
How much? How many?
We are working on power with this drill mostly, so start with 3 sets of 4 each way. Add this goalie specific exercise to your off-ice hockey training 1-2 times per week. I love the simplicity of it and the fact that it does not require any equipment. Happy training! M